Fit Life

Top 15 Diet Staples

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I compiled a list of the top 15 items that I buy most frequently.  My house will never be without these diet staples because no matter what, I can make several different meals out of these foods.  Here are only 15 of my favorite recipes that contain these diet staples!  As you look through them you will see that most of these recipes actually contain more than 1 of the staples on my list.

1.  Chicken- It seems like the stereotypical diet/bodybuilder food, but I think that’s because chicken is so versatile and cheap, especially if you breakdown how many grams of protein you get for your dollar.

2.  Sweet Potato or Yam-  Delicious source of carbs!  You can use them to make fries, mash them or even use them as a crust.

Stuffed Baked Sweet Potato

Stuffed Baked Sweet Potatoes

3.  Bananas-  I love to eat bananas with peanut butter as a pre workout, mix them with protein powder and eggs for a pancake, or mash them for some chia pudding.

Peanut Butter Banana Chia Seed Pudding

banana chia pudding -1

4.  Almond or Peanut Butter-  I don’t need to explain why peanut butter is so awesome.  It is even amazing on chicken and broccoli!  My kids love it!

Almond Butter Chicken

meal prep1

5.  Coconut or Olive Oil-  Coat chicken with olive oil before grilling, use it in salad dressing, or use coconut oil instead of butter in dessert recipes.

Carrot Cake Cupcakes

paleo carrot cake cupcake

6.  Eggs-  Between eating regular eggs, egg whites or adding them to recipes, my family uses over 7 dozen a week!

Dessert Egg Whites


7.  Onion-  I buy 2 every time I walk into the store because they don’t go bad quickly and I will ALWAYS use them.  Adds flavor to anything!

Lettuce Wraps

Lettuce Wraps

8.  Spinach-  Steam it with lemon for chicken, use it as a base for salad…

Grilled Peach and Chicken Salad


9.  Almond or Coconut Flour-  You can use either of these for ANY dessert recipe!

Paleo Pumpkin Scones


10.  Salsa- Put it on EVERYTHING!  Makes the most bland dish delicious.   Buy it fresh or make your own!

Mango Salsa


11.  Zucchini-  Slice it, dice it, make zoodles out of it!  A simple way to get in your greens.

Zucchini Spaghetti


12.  Lemon- You can use lemon to add flavor to your dishes and also as an easy salad dressing.  Also make ice cubes for drinks!

13.  Garlic-  Another one of those foods that can make anything taste better!  I use it mostly in dressings and when I pan cook chicken.
Shrimp Scampi Zucchini Noodles
14.  Honey-  An easy way to sweeten things naturally.  Mix it with mustard to create a honey mustard dipping sauce.  Or, use it in place of sugar while baking.
Paleo Donuts
15.  Bacon-  No explanation needed.  I like to throw a slice in my tuna salad, add it to salads and lettuce wraps.  The possibilities are endless!
I hope that this list of my top 15 diet staples has given you ideas of what to add to your grocery list!


  1. Renae matlock

    May 11, 2016 at 3:16 am

    This list is awesome Jessica! Thank you for sharing. I would love to more if you plan on posting more. I am not very creative when it comes to making meals, so all thr help I can get, I will graciously accept. Lol. Are you on Pinterest?

    • jehler

      May 12, 2016 at 6:26 pm

      Hi Renae! I’m on pinterest as flex fit mom. You can also pin any of the recipes from here straight to your pinterest boards if that is easier for you! Whenever I post new blogs I add the link right to facebook so hopefully you won’t miss any since you follow me on there 🙂

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