Simple Pantry Audits

Grains & Breakfast

• White bread → Sprouted or 100% whole-grain
• Regular pasta → Whole-wheat or chickpea/lentil
• Sugary cereal → Low-sugar, high-fiber granola or old-fashioned oats
• Instant oatmeal packets → Plain oats + your own nuts/fruit

Proteins

• Breaded frozen meats → Plain chicken/fish + your seasoning
• Deli meats with additives → Roast your own chicken/turkey, or nitrate-free options
• Sweetened yogurt → Plain Greek yogurt + honey/fruit

Fats & Oils

• Vegetable/canola blends → Extra-virgin olive oil (everyday), avocado oil (high heat)
• Margarine → Butter or ghee

Condiments & Sauces

• Ketchup/BBQ with HFCS → No-added-sugar versions
• Mayo (soy oil) → Avocado-oil mayo or Greek-yogurt mayo mix
• Creamy dressings → Olive-oil + vinegar or clean-label dressings
• Jarred pasta sauce with sugar → No-sugar-added marinara

Snacks

• Chips → Air-popped popcorn, nuts, seed crackers
• Candy → 85% dark chocolate, dates + nut butter
• Granola bars (syrups) → Nut/seed bars with ≤6g sugar and nuts first

Baking & Sweeteners

• White flour → Whole-wheat pastry flour or almond/oat mixes
• White/brown sugar → Maple/honey (use half), or dates
• Shortening → Butter, coconut oil, or olive oil (for savory)

Canned & Jarred

• Syrupy fruit → Fruit in juice or frozen fruit
• Salty beans → No-salt-added beans (rinse)
• Broth with additives → No-salt-added or bone broth

Drinks

• Soda/sports drinks → Sparkling water + citrus, herbal tea
• Juice glasses → Whole fruit or diluted juice (1:1)‍

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Lioness-Approved Staples (restock list)

• Proteins: canned tuna/salmon, beans/lentils, eggs, collagen or clean protein powder
• Grains: old-fashioned oats, quinoa, brown rice, whole-grain or legume pasta
• Fats: extra-virgin olive oil, avocado oil, nut butters (just nuts + salt), mixed nuts/seeds
• Produce keeps: onions, garlic, sweet potatoes, carrots, apples, citrus, frozen berries/veg
• Flavor kit: sea salt, black pepper, chili flakes, smoked paprika, Italian blend, cinnamon, turmeric, cumin, garlic/onion powder
• Condiments: Dijon, apple-cider vinegar, balsamic, tahini, no-sugar marinara, avocado-oil mayo
• Quick add-ons: shelf-stable bone broth, coconut milk, seed crackers, dark chocolate