Heart-Healthy Essentials for Meal Prep Infographic

For hassle-free healthy meal prep, be prepared with a stocked pantry. Having some basic ingredients in your cabinets, refrigerator 和 freezer saves you time 和 worry on busy weeknights 和 even on weekends when you don’t have time to grocery shop.

橱柜 & 储藏室

“Dinner builder” items: canned or dried beans, 比如肾, 平托, 黑色的, butter 和 navy; canned or pouched tuna, salmon 和 chicken; spaghetti sauce
Canned vegetables (no-salt 和 low-salt): for easy side dishes 和 adding to soups 和 sauces
全谷类: 糙米, 燕麦, 蒸粗麦粉, bulgur 和 quinoa; whole-grain pastas, breads 和 tortillas (store extra bread 和 tortillas in the freezer); whole-grain flour or cornmeal for baking
食用油: non-tropical vegetable oils, such as olive, canola 和 corn
Nuts, seeds 和 nut butters: for stir-fries 和 garnishes (和 satisfying snacks)
培养基配方: fat-free, low-sodium chicken, vegetable 和 beef — for making soups
Dried herbs 和 spices: keep a variety on h和和 buy or create salt-free seasoning blends

冰箱 & 冰箱

蛋白质: unbreaded fish fillets, skinless chicken breasts, extra-lean or lean meats; tofu
乳制品: low-fat 和 fat-free milk, yogurt 和 cheese
软黄油: made with nonhydrogenated vegetable oil 和 containing no trans fat
Frozen vegetables 和 fruits: choose a wide variety (lots of colors) without salty sauces 和 sugary syrups

Compare Nutrition Labels

Choose products with the lowest amounts of sodium, added sugars 和 saturated fat, 和 no trans fat.
Look for the Heart-Check mark to easily identify foods that can be part of your heart-healthy eating plan.