Guide · 11 pages
7 High-Protein Breakfasts That Keep You Full Until Lunch
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Free checklist · 6 printable pages
69 Healthy Kitchen Shopping List
69 healthy staples for your pantry, fridge and freezer, with three quick label checks and five dinners you can make straight from the list.
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What’s inside
Stock these 69 staples once, top up as you go, and a healthy dinner is always about 20 minutes away. Tick what you already have, then shop the rest.
The list is split into the pantry, the flavor shelf and the weekly fridge, freezer and produce top-up, with three label checks and five pantry dinners to put it to work.
- Grains and starchesOats, brown rice, quinoa and more
- Beans and canned goodsLow-sodium beans, lentils, tomatoes and fish
- Nuts, seeds and spreadsAlmonds, walnuts, chia, flax and nut butter
- Oils, vinegars and saucesThe flavor shelf, part 1
- Herbs, spices and baking basicsFlavor with almost no calories
- Fridge and freezerEggs, Greek yogurt, tofu, frozen veg and fish
- Fresh produce, weeklyThe top-up list
- Three quick label checksSodium, added sugar and short ingredient lists
- Five dinners straight from this listLentil soup, a salmon bowl, bean tacos and more
A look at the pages
Who it’s for
- You want a healthy kitchen without a big grocery bill
- You often have nothing for dinner at 6 p.m.
- You want a list you can tick off and reuse
- You are learning to read labels
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free checklistEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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