Your 14-Point Grocery Shopping List For Easy, No-Cook Meals

1.罐装豆

富含纤维，蛋白质和健康的碳水化合物，这不是秘密的鹰嘴豆，白豆，黑豆，小扁豆和其他豆类，都是超级营养的。它们也很棒作为沙拉混合，甚至是沙拉。If you’d rather eat with your hands, try mashing black beans onto a tortilla before adding other wrap fillings or chickpeas onto bread as a DIY sandwich spread.

2.传家宝西红柿

西红柿全年可用，但是在六月至八月之间出现的沉重，丰富多彩，畸形的传家宝比任何其他品种都更甜美，更重要，并且它们具有巨大的鲜味。一堆切碎的传家宝，新鲜的马苏里拉奶酪和罗勒用浓郁的醋汁扔掉足够美味的人，可以自己做饭，几片厚的传家宝可以将任何三明治提升。

3.浆果和石头水果

Blueberries, raspberries, strawberries and peaches are all at their best right now, which means all you need to do for a well-rounded breakfast is toss some fruit into a bowl with yogurt, granola (look for varieties with less added sugar) and maybe some nuts or seeds.

4. ALL KINDS OF GREENS

沙拉总是很棒，但是夏季农产品的赏金和健康的果岭available means the possibilities are endless. Buy hearty kale and massage it with olive oil to serve as a base for a hearty salad with tomatoes, Parmesan and some shredded chicken. And, keep more delicate salad greens, like spinach or butter lettuce, on hand forlighter saladsfilled with things like berries, chickpeas, cooked grains and tangy feta.

5. ZUCCHINI AND YELLOW SQUASH

螺旋化的西葫芦is known as a lower-carb pasta swap, but it also tastes great raw as the base for salads, especially with a nut butter-based dressing or pesto.

6. PLENTY OF CHEESE

是的，奶酪的脂肪相对较高，因此值得关注份量。但是，帕玛森奶酪，羊乳酪和柔软的山羊奶酪等美味的奶酪对于将任何菜肴取得一两个凹槽的方法都有很长的路要走。

7. ROTISSERIE CHICKEN

几乎不用说烤肉店鸡是无烹饪餐的全明星。它们价格便宜且超级广泛，一只鸡将在冰箱里持续四天。专家提示：将鸡肉未切割，皮肤和骨骼仍然附着，直到您打算吃饭之前，请不要切鸡。肉类不太可能干燥。

8.煮鸡蛋

Head to the egg section of any supermarket refrigerator and you’ll likely find resealable bags of完全煮熟的蛋。诚然，它们不像您在家中制作的那种美味，尤其是如果您喜欢中等煮的鸡蛋，但是它们是可靠的，不需要任何剥皮。

9. DELI MEAT

If your local supermarket has a deli counter, go for sliced-to-order meats instead of the vacuum sealed, pre-sliced stuff. The refrigerator shelf life is a little bit shorter (3–5 days) for the unpackaged stuff, but that’s because it’s not packed with preservatives. It likely has less sodium, too! If you’re looking to cut back on added sugar, avoid anything that’s glazed or honey-roasted.

10. SLICED BREAD和新鲜烤面包

这是一笔交易：新鲜面包比包装，切成薄片的东西和硬皮面包或颗粒状的卷可以使普通的三明治变得特别。问题是您只有一两天的陈旧（这时您可以制作面包屑，但绝对不能将其用于三明治）。

为了确保始终是一种选择，请加倍加倍，并获得100％全麦切片面包的面包，以保存在冰箱中。它会保留一两个星期，因此，当您准备好新鲜面包时，您将需要一些东西。

11. HUMMUS

Raw veggies and hummus are a super quick snack, so as long as you have both on hand you’ll never be in a total bind. Creamy hummus can also be a base for salad dressings or a spread for veggie-packed wraps and sandwiches.

12.鳄梨调味酱

Guacamole takes only a few ingredients to make — a basic version has just avocado, red onion, lime juice, salt and maybe some chopped tomato — and doesn’t require any cooking, so you can definitely opt to make your own and store it in the fridge (use plenty of lime juice and press a piece of plastic wrap onto the surface of the guac to prevent browning and crusting). But if you’re feeling lazy, there are plenty of tasty, pre-made versions available at the supermarket.

13.玉米棒上的玉米

If you think you need to grill corn before you eat it, you’re totally wrong. Cut the kernels off the cob and use the sweet, starchy raw玉米as a salad base when you need something more energizing than greens.

14. COOKED QUINOA FROM THE SALD BAR

One of my favorite supermarket黑客正在从沙拉吧购买单一成分。许多商店库存烹饪过的藜麦，因此您可以在沙拉容器中填充，但是您认为一周会吃很多东西。它在谷物碗中显然很不错，但它的味道也很棒，与切碎的桃子和山核桃混合在一起，并在早晨（真的）搭配酸奶。