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I’m always looking for inspiration on what to pick up at my weekly grocery shop.
I want food that’s nutritious and convenient, which helps me hit my protein and fiber goals so I stay fuller for longer after eating, but doesn’t require me to spend hours in the kitchen using lots of different ingredients.
So, I asked registered dietitian Johannah Katz RD, who works as a dietitian for coffee brand Kaffico, for some tips. What does she reach for again and again on her weekly grocery run to make healthy meals at home?
“Whole Foods is one of my go-to grocery stores,” Katz tells Fit&Well. “As a registered dietitian and mom-of-two, I look for foods that are nutritious and versatile but also realistic for busy family life.”
These five food staples make it easier to create balanced meals without needing lots of different ingredients.
Here are Katz’s Whole Foods staples.
1. Frozen fruit
365 by Whole Foods Market Organic Berry Blend
“Berries and bananas are favorites in our house because they are naturally sweet, kid-friendly, and incredibly versatile,” Katz says.
“I often buy frozen berries because they last longer, help reduce food waste, and are always ready for smoothies.”
Frozen fruit is rich in fiber, vitamin C and antioxidants, helping support gut health, skin health and immune function.
As well as being more convenient, frozen fruit is frozen shortly after it’s been harvested, which means its nutrients are preserved until you eat them. No more overripe fruit left festering in the back of the fridge!
2. Frozen cauliflower rice
365 by Whole Foods Market, Organic Riced Cauliflower
“Frozen cauliflower rice is one of my favorite shortcuts. It has a mild flavor, cooks quickly, and makes it easy to add another vegetable to meals,” Katz says.
“I even blend a small amount into smoothies because it adds creaminess without significantly changing the flavor, which is an easy way to get more vegetables into my children’s day,” she adds.
Rich in vitamin C, vitamin K and fiber, Katz also adds cauliflower rice to stir-fries and grain bowls to support immune function, bone health and digestion.
As a bonus, it’s naturally lower in carbs and calories compared with regular rice, making it an easy way to bulk out meals without sacrificing on volume or satiety.
3. Lean ground beef
“Lean ground beef is another practical staple because it cooks quickly and can be used in so many family-friendly meals,” Katz says.
It’s an excellent source of protein, which helps maintain muscle mass and satiety, as well as iron and vitamin B12 which are needed to help you maintain your energy levels.
“We make tacos frequently using lean ground beef because everyone can customize their own with the toppings they enjoy,” says Katz. “I also use the beef in rice bowls, pasta sauce, or simple skillet meals.”
4. Asparagus
“Asparagus is one of the non-starchy vegetables everyone in our household enjoys,” says Katz. “I usually roast it as an easy side for dinner.”
Rich in folate, vitamin K and fiber, asparagus supports cell growth, bone health and digestion. It’s also naturally low in calories, making it an easy way to add volume and nutrients to a plate without impacting your overall calorie intake too much.
5. Greek yogurt
Too Good & Co. Zero Sugar
“Greek yogurt provides a convenient source of protein that works for breakfast, snacks, or meals on the go,” says Katz.
As well as protein, Greek yoghurt is also a source of calcium and probiotics, and helps to support muscle maintenance, bone health and gut health.
Because it’s strained to remove excess whey and liquid, Greek yogurt is thicker than regular yogurt and typically contains around double the protein per serving too.
Opt for low-sugar options like Katz, who eats it with fruit, adds it to smoothies, or uses it as a higher-protein substitute for sour cream in savory dishes.
