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Healthy Pantry Makeover: 7 Must-Haves to Have on Hand


The new year is a great time to make changes to your food choices and work on creating a healthier lifestyle. If you're like most people, you’re looking for healthier snacks that taste good and keep you satiated. The best way to ensure you make the healthiest choices, even when life gets crazy, is to have your pantry set for success. Here are seven items I recommend having on hand.




1//Protein bars. Laird Superfood protein bars are a great on-the-go option. Unlike other options on the market, these vegan bars are packed with protein, fiber, and healthy fats without all the extra preservatives, inflammatory oils, artificial sweeteners, and excess sugar. Buy them here, and use code TASHA10 for 10% off.

2//Peanut butter. Peanut butter might be high in fat; however, it's also a great source of protein. Make sure to read your ingredients and buy peanut butter with only two: peanuts and salt. I like the offerings from Santa Cruz Organics.

3//Oats are versatile pantry staple rich in protein, minerals, and dietary fiber. You can use them for overnight oats, no-bake protein balls (see the recipe below), and even muffins. When buying oats make sure you buy organic and gluten-free ones to avoid exposure to glyphosates and gluten if you’re sensitive. I recommend One Degree Organics.


2 cups oats

¾ cup creamy peanut butter

1/3 cup chocolate chips

¼ cup honey


Combine all ingredients together. Roll into balls or use a small cookie scoop. Refrigerate.



4//Dates. Grab a few dates with your nut butter of choice for a sweet and salty snack; I’m loving the ones from Jollies.


Just Ingredients


5//Protein powder. Protein powders are a great tool for quick protein after a workout or if you’re on the go and need a quick boost. Just Ingredients and Truvani are both free of artificial and natural flavors, sugars, and preservatives. Use code “wellness homemade” for a discount on Just Ingredients.


6//Nuts. Nuts are a great option, because they’re low in carbs and high in healthy fats and antioxidants. When buying nuts, be sure to read your ingredients to avoid inflammatory oils. Raw nuts are a great option to ensure you avoid inflammatory oils like canola, sunflower, or safflower oil. Try to always have a variety of raw organic nuts (almonds, pistachios, walnuts, pecans, and cashews) on hand. My current favorite are the offerings from

7//Canned tuna can be a great source of protein. Be sure that the tuna is stored in water and tested for mercury. I like the offerings from Safe Catch.


By Tasha Rosales, Board Certified Holistic Health Practitioner and Nutrition Counselor at Wellness Homemade

About Tasha Rosales, Board Certified Holistic Health Practitioner & Nutritionist, Wellness Homemade

Wellness Homemade takes a new approach to providing health and wellness coaching that will leave you feeling stronger and healthier than ever. Tasha meets you where you are to help manage your overall health. Check out more information about healthy eating, meal prepping, and more at