Pantry Basics: How to Swap Out Guilty Pleasures for Weight Loss Treasures

7 Pantry Staples for Successful Women’s Weight Loss

You’re determined to make a fresh start on your women’s weight loss program.  And so, with brave resolve, you’ve emptied your cupboards of all the processed, greasy, fatty, sugary and salty temptations that keep whispering your name in the middle of the night. And while you’re watching T.V. And when you’ve had a bad day. When you’re bored. When you’re tired. When you’re stressed. When you’re bored of feeling tired and tired of being stressed. In fact, that box of double-stuffed Oreos hasn’t shut-up all evening until you finally suffocated it in the twist-tie garbage bag that you frantically kicked to the side of the curb.


It’s time for a pantry make-over. A pantry tune-up is a clever way to take the stress out of your women’s weight loss plan, the guilt out of noshing, and the headache out of figuring out which recipes work best with your diet. Best of all, not only should a properly stocked pantry eliminate the constant Cravings-versus- Will Power battle waging war inside you, but it should make quick, easy, tasty and weight-loss-friendly meal preparation a breeze.

Resuscitate your kitchen with this Weight Loss First-Aid Kit, transforming your body and lifestyle with little effort.


7 Pantry Staples for Successful Women’s Weight Loss

  1. Nuts & Seeds. Once shunned for their high fat content, today’s weight loss experts have all gone nuts over nuts and seeds. These tightly packed nutritional powerhouses are weight loss warriors, containing protein, fiber, healthy unsaturated oils, minerals and vitamins. Research has shown that they effectively lower cholesterol, oxidative stress, inflammation, coronary heart disease, gall stone incidences, hypertension, diabetes, cancer and obesity. Studies also show that nuts and seeds contribute to sustained weight loss and appetite control. One palm full of raw nuts or seeds is an easy portion-controlled way to satisfy a hunger itch at any time of day, and can simply be tossed into a pocket or zip-lock with a side of fruit when you’re running out the door. Shelve some air-tight containers with almonds, walnuts, cashews, pistachios, peanuts, brazil nuts, pumpkin seeds, sunflower seeds, flax seeds and chia seeds.Nuts and Seeds for Weight Loss
  2. Dehydrated Fruit. Throw one palm full of dried fruit into your nutty grab-‘n-go snack, for when your sweet tooth starts to throb. Dried fruit can be a healthy alternative to refined sugar, while also featuring fiber and other healthy nutrients that help you feel full and stay committed to your women’s weight loss plan. Keep some dried dates, prunes, apricots, figs, currants, raisins, blueberries, apples, mangos and papayas on hand. Avoid dried fruit that have extra sugar or sweeteners added (common culprits are banana chips, cranberries and pineapple.
  3. Protein Powder. Protein plays a critical role in weight loss. Eating it stimulates a thermogenic fat burning response in your body, and releases chemicals in your brain that help you feel full and stop eating.  Protein also helps you build and preserve muscle tissue, which keeps your metabolism humming along, wipes out body fat, pumps up energy and strength, and gives your body a more lean, toned and shapely appearance. Despite its contribution to successful weight loss, the U.S.D.A. found that most women aren’t getting enough of it in their daily diets. Protein powder is a great way to easily boost your daily protein intake without boosting your share of unwanted saturated fats. Stocking a container of this fat burning supplement for women makes it easy to add protein to smoothies, oatmeal, pancake batter, home-made muffins, pudding, dips, and even coffee.
  4. Oils & Condiments. Oils, dressings and condiments are important for cooking and flavoring your foods. However, it’s important that you stick to the weight loss friendly ones that are unrefined, that feature healthy nutrients and that naturally stimulate your taste buds rather than refined products with unhealthy fats and added sweeteners and chemicals. For quick and healthy salad dressings, line up glass bottles of mechanically pressed extra virgin olive oil, unrefined nut oils and seed oils, lemon and lime juice, balsamic vinegar, apple cider vinegar, wine vinegars and organic rice vinegars. For low heat cooking, have extra virgin olive oil, sesame oil, peanut oil and avocado oil on hand, with coconut oil and butter available for high heat cooking and baking. For marinades and healthy sauces, mix and match soy sauce, curry paste, hot sauce, fish sauce, mirin, various mustards (preferably free of food coloring), honey, pure maple syrup, tomato paste and tomato sauce.Seasonings For Weight Losss
  5. Seasonings. Open your mind and recipe book beyond just salt and sugar to make food enticing to you and your family.Expanding your seasoning repertoire not only adds flavor, but also adds natural fat burning properties to your dishes. Seasonings that have been associated with effective weight loss include fresh pressed garlic and ginger, chili and cayenne pepper, curry powder, cinnamon, nutmeg, unsweetened cocoa powder, turmeric, crushed red pepper, paprika, cumin seeds, coriander seeds, mustard seeds, basil, oregano, thyme, rosemary, sage, bay leaves, black peppercorns, ground seaweeds and sea salt.
  6. Dry Goods. High fiber, high protein side dishes can be whipped up in a jiff when you’ve stowed away dry quinoa, amaranth, brown and wild rice, rolled oats, soba noodles and whole grain pastas in the cupboard. Keeping an array of dry legumes will also keep you lean. Dry lentils, split peas and chick peas can be cooked up last-minute without pre-soaking, while other dry beans require more forethought; just soak them in water overnight, then cook them up and toss with complimentary seasonings.
  7. 7 Pantry Samples For Weight LossCanned & Boxed Goods. Canned beans are a quicker alternative to cooking dry beans; just be sure to rinse and drain them well before using them from a can, and search for BPA-free packages. BPA-free cans of water-packed tuna and wild salmon come in handy when throwing together a healthy, high-protein salad for lunch or an impromptu dinner. Also be sure to stock a good supply of vegetable broth, chicken broth and beef broth to create quick, healthy soups and stews.

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