Starch based prepared products for easy meals options:

  1. Frozen rice, frozen corn, other frozen veg without sauces

  2. Frozen or canned Veggies, including Asian veggies or veg mixes. Read labels.

  3. Canned beans

  4. Shelf stable tomato products

  5. Whole grain Pasta - rice noodles, quinoa, etc.

  6. Bob’s Red Mill Potato Flakes -Just add water and spices for creamy smooth mashed potatoes.

  7. McDougall Soups and Ramen in cups.

  8. Veggie Broth- I look for no sodium broth.

  9. Whole grain cereal and Plant Milk : Cheerios, corn Chex, Rice Chex, Corn flakes, bran, Look for whole grain in ingredient list.

  10. Microwave potato or sweet potato-I use a wet paper towel of microwave potato bag to make it fluffy

  11. Oatmeal- prepare with water

  12. Fruit or veggies in containers. Not the best packaging environmental choice, but convenient for travel or other reasons.

  13. Rice Cakes, rice crackers

  14. Wasa whole grain crackers or Whole Wheat Matzo

  15. Corn tortillas

  16. Ezekial Bread, English muffins in frozen section

Starch based take out/ restaurant meal options:

These may contain some oils or animal fats but the goal is progress not perfection. If you are not reaching your goals, limit to foods you know are safe. Ask questions. Many restaurants are happy to accommodate your requests.

1. Vegan Sushi or Steamed Rice and Steamed Veggies

2. Baked potato (Steakhouses, Wendy’s, etc)

3. Mexican Rice and Beans, no cheese

4. Salad bar and add some starch at home, bag of frozen rice or can of corn

5. Jersey Tomato Pie -order no cheese pizza, with tomato sauce and with (optional) roasted veggies. Sprinkle on Nutritional yeast for cheesy flavor.

6. Veggie Sandwiches

7. Pasta with marinara sauce

8. Salad with lemon wedge or balsamic dressing - top with beans or baked potato if available