This post was originally published around the start of COVID lockdown. Circumstances are vastly different now, but the information remains helpful. I decided to reuse the meat and potatoes of the post for continued meal planning since food prices have increased recently. And food waste is no joke. Bad for the environment and bad for your wallet.

Food tolerances vary so much between people, some foods may not agree with some. But this list is a good start for stocking a pantry to make meals. Starred foods are shelf stable or last longer in the fridge. Not all of these foods are needed at the same time depending on the size of your household, but there are some good, healthful ideas for throwing together balanced meals.

Canned/jarred foods: *

• Tomatoes – diced, crushed and/or sauce, salsa
• Beans – pinto, black, white, garbanzo, any kind actually
• Artichokes
• Olives
• Pesto – add to pasta and top with halved small tomatoes
• Simmer sauces
• Tuna or chicken or sardines/anchovies
• Broth – cubes are good too!

Dry foods: *

• Pasta
• Dried fruit – Nutritious, but high sugar. 2 Tbsp is one carb serving. Good to pair with nuts.
• Beans/lentils
• Nuts/seeds and their butters
• Breakfast cereal – Ones that are high in fiber and protein
• Dark chocolate – a very nutritious food if eaten in moderation (70% cacao and higher)
• Flours and sugar
• Grains: any will work, but here are some common examples.
  • Rice
  • Quinoa – higher in protein and fiber than rice
  • Bulgur – cracked wheat and can be used as a side dish. For example, sauté garlic and onions in olive oil and add 1C bulgur and 1.5C broth to make a risotto-like side dish
  • Wheat berries – hot cereal or side dish
  • Cornmeal – to make polenta, grits or cornbread
  • Popcorn
  • Barley – can also make a risotto-type side dish

Refrigerator items:

• Milk
• Ricotta or cottage cheese – both are very high in protein
• * Cheeses – mozzarella, feta, shredded Mexican mix, deli cheeses, block cheeses
• * Yogurt – Greek or Icelandic skyr are high in protein, lower in sugar.
• * Eggs
• * Tofu or seitan
• * Bread/tortillas – high fiber versions of both are preferable. Store these in the fridge for longer shelf life
• Avocados – to extend shelf life, place in fridge once ripe
• Produce – * potatoes, * cruciferous veggies, * carrots, * celery, bell peppers, grapes, berries, *apples, * beets, tomatoes, * onions, * garlic, cole slaw or broccoli slaw mix (shredded broccoli or cabbage and carrots), lettuce, fennel, * cabbage, bananas

Freezer items: *

• Meats/poultry
• Premade items – falafel, burger/veggie patties
• Produce
• Bread/bagels/English muffins/pita
• Seafood
• Edamame – shelled and/or in pods

Perishable items such as salad greens and cucumbers will need to be replenished more frequently. Fruits and vegetables tend to last longer the hardier they are. Definitely keep eating all kinds  (and colors!) of produce, but plan to eat the ones that tend to spoil first. As some of your fruits or veggies approach their “expiration,” you can freeze them to use in smoothies. Bananas are great to freeze as they can be a base for smoothies or making “nice cream.”  Same goes for avocados, once they reach desired ripeness, chuck them in the fridge to get a few more days out of them.

Some quick ideas for dinners from this list include:

• Stir fry using broccoli or cole slaw mix, frozen shelled edamame, garlic, ginger and peanut oil, soy sauce. Top with peanuts. Serve over rice or quinoa.
• Pasta topped with pesto and sliced tomatoes, side salad with canned tuna, mozzarella and olives.
• Taco bowl using black or pinto beans, sliced avocado, shredded cheese and salsa
• Simmer sauce used to cook frozen veggies and canned chickpeas. Serve over rice or quinoa.
• Bean and cheese quesadilla, topped with avocado and salsa.
• Falafel and salad in pita, smeared with diced cucumbers, Greek yogurt, dill, salt and pepper mix. Side of olives.
• Breakfast for dinner
• Lentils (check this recipe out) over rice, top with diced avocado.
• Chicken sheet pan meal, side salad with feta and olives (cook time can decrease with boneless thighs and convection oven)

With some planning and eventual habit forming, a healthful meal will be available in your pantry anytime! For more recipes and how to choose foods that are congruent with your tastes and health needs, schedule a discovery call to get started!