A key to nutritional (and delicious) cooking for me is ingredients. Here are a few that have been game changers for me, and I try to have stocked at all times.
Vegan Butter- LOVE earth balance- seriously tastes and melts exactly like butter! Disclaimer- I don't bake- so not sure if it works the same for baking.
Avocado Oil- my go to for sauteeing, marinades, salad dressings, etc.
Fresh herbs and fresh garlic- makes a huge flavor difference - cilantro, parsley, basil are my go-to's
Whole Grain Rice- I use alot of Lundberg Wild Rice Blend
Super Grains- mix of White and Red Quinoa, Millet and Buckwheat - my husband calls it bird seed ( hahahah), but it is really good! TIP: cook in chicken stock instead of water for extra flavor. Great add in to salads or whatever - I prepare it on weekends, and use it all week.
Dried Beans - so easy to cook in Insta Pot- again prep for the week, and we eat them throughout in various ways- great Fiber ( I never knew Fiber was important- IT IS), and plant based protein. Also canned beans- kidney beans, garbanzo beans...beans, beans, beans!
Fresh Veggies & Fruit- I load up- and always use them in something. One of those "add" things- I add veggies to almost everything! On that note- Kale- hated it before, love it now- TIP olive oil and red wine vinegar, sprinkle salt and massage- seriously changes the whole taste/texture and color and SO yummy- now my 8 year olds favorite salad! And fruits, I use alot of citrus, is great for flavor! Avocados- lots of avocados- “good fat” and they are just yummy!
Nuts- BEST snack- full of fiber and protein, and "good fat" . They are high calorie- but in moderation awesome
Blackberries- again great snack or add- found out a handful has as much fiber as a peice of whole wheat toast- never would have guessed?!
Chicken Stock ( or broth) great way to add to add alot of flavor with very little fat
Primal Kitchen Salad Dressings- most Avocado or Avocado oil based
All things Caulipower brand- especially the Veggie Pizza- yes Pizza! Low cal, cooks in in 15 minutes- my savior when I need a quick meal, and meets my pizza cravings! ( We add pickled jalapenos before cooking - but that is my family to a T ;))
Zero Sugar/Diet Sodas/Mixers - For those adult beverages :)
Everything Pickled - adds pops of flavor (but I am all about salty, spicy)- Olives, Muffuletta mix, Giardiniera, Pickles, Peppers- all of it!
Low fat/No Fat Cottage Cheese, Plain Yogurt, and Sour Cream- so many options
Mikes Killer Bread, Bagels, and even Hamburger Rolls - high protein and fiber options and taste amazing.
Lean Proteins I keep I hand:
Ground Turkey and Chicken
Chicken Breast
Shrimp
Salmon
Cod-black Cod is delicous!
Halibut
Mahi Mahi
Tilapia
Scallops
Tofu
Flank Steak
Tukey Sausage
Other things that have been helpful:
Fitbit- I used to log food ( I did this for about 2 months till I got a grip on balancing nutrition and calories as I had no idea), still use for tracking my activity ( I have a desk job- have to stay active). Also have seen some cool things with my heart rate, oxygen levels, etc.
InstaPot and Air Fryer - SO helpful for me in cooking in restricted timeframes, and healthier ways to cook. We also use the dehydrator function on the AirFryer and make dried fruit for snacks every week.
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