The secret to preparing fast and delicious meals at home is to have the ingredients on hand. Here is a quick shopping list of staples for your kitchen. Having these items on hand will enable you to cook quick and healthful meals for breakfast, lunch, and dinner.To really save time, use the trick of over 80% of food and nutrition professionals surveyed: make planned leftovers! That’s right! When you cook, make it worth your while and make extra. You can freeze it or serve it the next day.Dry Goods to Keep On HandCanned or dry beansLentilsFavorite spices, herbs, seasoningsHealthful canned soupsOil and vinegarPastaPasta sauceRiceTuna fishWhole-grain breads and cerealsWhat to Put in the RefrigeratorFruitsVegetablesSalad vegetablesPotatoesSweet potatoesFat-free sour creamMargarine (light)Orange juiceParmesan cheeseSkim milkYogurt (light)What to Buy for the FreezerChickenGround turkey breast (skinless)Fish and seafoodLean cuts of beef or pork (loin or round)Fruits—great for smoothies and dessertsNutsVegetables for soups, stir-fry dishes, side dishes, and additions to pastaVeggie burgers

10 Fast Meal Ideas (or what to make with all of this stuff!):1. Baked potato stuffed with fat-free sour cream, steamed broccoli and parmesan cheese; tossed salad.2. Baked chicken or fish; steamed rice; salad or fresh vegetables.3. Spaghetti with lentils; salad4. Macaroni with turkey tomato sauce; salad5. Shrimp Vegetable Stir Fry with Rice6. Chili (vegetarian or with ground turkey breast) and rice; salad7. Veggie burger with baked sweet potato; fresh-steamed veggies8. Tuna macaroni casserole9. Vegetable soup10. Chicken stewRecipes available at www.foodandhealth.com