Brown rice is a nutritious whole grain rich in fiber, vitamins, and minerals. It serves as a versatile base for various meals, including stir-fries, grain bowls, and pilafs.
Lean protein sources like chicken breast are versatile and easy to prepare. Grill, bake, or poach chicken breasts and use them in salads, sandwiches, wraps, or as a main course paired with vegetables and grains.
Leafy greens like spinach, kale, and Swiss chard are nutrient-dense and can be incorporated into salads, soups, stir-fries, omelets, and smoothies for added vitamins, minerals, and fiber.
Beans and legumes such as black beans, chickpeas, lentils, and kidney beans are rich in protein, fiber, and essential nutrients. Use them in soups, stews, salads, chili, and bean-based dishes like hummus and bean burgers.
Greek yogurt is a versatile dairy product rich in protein, calcium, and probiotics. Enjoy it as a breakfast staple with fruit and granola, use it as a creamy base for sauces and dips, or incorporate it into smoothies and baked goods.
Eggs are a budget-friendly source of high-quality protein and essential nutrients like vitamin D and choline. Enjoy them scrambled, poached, boiled, or baked, and use them in omelets, frittatas, sandwiches, and salads.
Oats are a nutritious whole grain packed with fiber, vitamins, and minerals. They can be enjoyed as a hot breakfast cereal topped with fruit and nuts, used in baked goods like muffins and granola bars, or blended into smoothies.
Stock up on a variety of frozen vegetables like peas, corn, broccoli, carrots, and mixed vegetables. Frozen vegetables are convenient, budget-friendly, and retain their nutrients, making them ideal for quick stir-fries, soups, casseroles, and side dishes.