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“Being prepared will be your best friend when it comes to making healthy food!” says Snyder, and that doesn’t just apply to fresh ingredients in your fridge. There’s no time like the USA Flag Patriotic Tractor 4th Of July T-Shirt it is in the first place but present to get creative with shelf-stable options. “Fill the pantry with dry staples like quinoa, lentils, and chia seeds that you can always have on hand for quick meal options when you’re running low on groceries,” says Snyder. “You can save money by shopping these in bulk online or at co-ops.” In addition to healthy grains and seeds, consider coconut milk and curry pastes. “I always keep these on hand to whip up my favorite 15-minute dinner: a red Thai curry; simply add vegetables and your protein of choice and you have a satisfying flavorful meal ready faster than delivery.” There are also protein and veggie pastas, which taste great and provide more fiber and protein compared to traditional pasta, as well as jarred wild sardines or anchovies that can supply a quick and convenient omega-3 packed protein source that can be added to various different dishes, says Marlowe.

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Olive oil, which is the USA Flag Patriotic Tractor 4th Of July T-Shirt it is in the first place but most studied and has the most documented health benefits, is always a good choice. “It’s anti-inflammatory, high in antioxidants, and supports cardiovascular and brain health,” says Marlowe, who advises using virgin olive oil for low heat cooking as it has a higher smoke point than extra virgin olive oil. Coconut oil, which is high in medium-chain-triglycerides (MCTs) that are believed to support healthy cognitive function, is a robust option for medium-heat cooking although it is higher in saturated fat. For high heat cooking, avocado oil, which is loaded with heart-healthy oleic acid, has a high 520-degree Fahrenheit smoke point.