Healthy Pantry Essentials: A Dietitian’s Guide
Lay Off the Willpower, Plan Your Pantry
Making healthy, nourishing choices doesn’t have to be rocket science or time-consuming; nor do you need willpower of steel. Sure you can tell yourself you won’t graze on so-call junk food. Maybe you’ll resist the temptation of going back for seconds. You may even start meal prepping on Sunday. While this is a great start to making healthful choices, why rely so much on willpower? What if we could change the things that cue us to eat or make less healthful choices by using our skills to plan ahead? It may sound cliché, but as Benjamin Franklin once said “If you fail to plan, you are planning to fail!” I don’t think he said anything about using your willpower.
If you’re like me and most other people, you likely choose less nutritious snacks out of temptation. It could be that your husband brought home a box of doughnuts or you remembered that tub of ice cream in the freezer. Both scenarios make it difficult to choose healthy options. Though an occasional doughnut or that bowl of ice cream won’t derail your health goals, it’s not something we want to do on the regular.
Why Healthy Kitchen Staples Are Essential
After all, I find that keeping a well-stocked pantry helps me overcome cravings, busy schedules, and the occasional lack of sleep. This means keeping a well-stocked pantry that is full of variety, but also accessible and ready to eat. Instead of leaning on willpower day-in and day-out, I focus my efforts on filling my pantry and fridge with some staple items.
Not only does this make cooking a breeze, it gives me plenty of snacks to choose from when I’m in a pinch. Whether that pinch is due to time or cravings, I’ve stocked my arsenal with tasty, nutritious choices.
With this in mind, I want to equip you with an arsenal of kitchen staples. Below you’ll find some of my must-have products to keep on hand. They are perfect for lunch, dinner, and even snacks. Add these products to your list, but feel free to omit and add products customized to your taste! Remember, a kitchen full of healthy pantry essentials can help you rely less on willpower and more on conscious decisions.
**Keep in mind; you should only buy what you can eat. Don’t over-buy fresh foods. A crate of strawberries doesn’t do you much good if half of them end up in the trash.
Healthy Pantry Essentials
Pantry Essentials
Beans/Legumes:
- Black Beans – Look for no added salt varieties. These are the perfect addition to tacos, rice bowls, and salads.
- Chickpeas – Stick to the no added salt varieties. Use in homemade hummus, on top of salads, or in a batch of Chocolate Raspberry Chickpea Blondies!
- Lentils – Super versatile and great for batch cooking. Lentils are an easy meat substitute. Turn them into tacos or sloppy joes!
- Peanuts – Opt for a big jar of unsalted peanuts. Perfect for when you are looking for a savory snack but need something “grab-and-go.”
Complex Grains:
- Chickpea Pasta – Chickpea pasta is my favorite, low-glycemic alternative to regular pasta. With a very similar taste and texture, it provides a boost of protein and fiber while ditching almost half the carbs.
- Flax Crackers – Flax crackers actually make crackers healthy again! They are crunchy and ready for all your favorite toppings. Moreover, you’ll steer clear of gluten and get your extra fiber and healthy fats.
- Quinoa – Grab this gluten free grain dry for stove-top cooking or in a microwavable bag.
- Sweet Potatoes – My go-to carbohydrate! I love throwing slices on the grill, batch cooking them in the Instant Pot, or tossing into a breakfast hash.
- Wild Rice – Similar to the quinoa, grab this gluten free grain dry for stove-top cooking or in a microwavable bag. It makes the perfect side to fish and veggies!
Nuts and Seeds:
- Almonds – Great for quick and easy snack. However, saute them with a little coconut oil and cinnamon and you’ll be on your way to the perfect, grain-free granola!
- Chia Seeds – Chia seeds are an easy add-in for extra protein, fat, fiber, and loads of vitamins/minerals. Mix them into your smoothies, yogurt, and even Homemade Cherry Chia Seed Jam.
- Ground Flaxseed – A fairly tasteless recipe add that provides a punch of omega-3s and fiber. Try them in my Healthy Paleo Baked Meatballs.
- Nut Butter Packets – THE ULTIMATE snack saver. I always keep a stash in my car and office. This healthy, portable snack gives you the healthy fats to sustain you until your next meal.
Oils, Spreads, and Condiments:
- Avocado Oil – A heart-healthy oil, great for high-temperature cooking!
- Cocoa Powder – Add to oatmeal, cookies, yogurt and more. Give almost anything a chocolate boost without the soy and dairy.
- Coconut Aminos – The perfect soy sauce substitute…without the soy! Plus you’ll ditch nearly half the sodium.
- Coconut Oil – Made of medium-chain-triglycerides, coconut oil is easy to digest and quickly used as fuel for our body.
- Olive Oil – A lower smoke point than avocado oil. But, have you heard of the Making It Mediterranean: Mediterranean Diet 101
- Salsa – A low calorie condiment that provides a boost of flavor to meats, salads, and eggs!
Miscellaneous:
- Dark Chocolate – Keeping individual square on hand make an antioxidant rich snack.
- Nut and Seed Bars – It’s hard to find energy bars that are filled with junk. Look for a bar with simple, whole ingredients. Also, shoot for a bar with modest carbohydrates and adequate protein and healthy fats. As a rule of thumb, don’t choose a bar with greater than a 2:1 ratio of carbs to protein. For example if your bar has 10g of protein, it shouldn’t have more than 20g of total carb.
- Salmon/Tuna Packets – An easy, grab-and-go protein source. Eat out of the package or add to your favorite salad or sandwich.
Fridge Essentials
Fresh Fruits:
For the most part, I like to keep low-glycemic fruits on hand. This means I get all the goodness of fruit without the blood sugar spike.
- Avocado (yes they are a fruit full of healthy fats)
- Berries
- Lemons/Limes
- Grapefruit
- Tangerines
Fresh Vegetables:
Keep a variety of non-starchy vegetables on hand to add a quick side to your meals or an extra punch of nutrition to your smoothies. Items like baby carrots and celery sticks make for a quick snack.
- Asparagus
- Baby Carrots
- Celery
- Leafy Greens (spinach, romaine, kale, or arugula)
- Mushrooms
- Onions
- Tomatoes
- Zucchini
Fresh Proteins:
- Cage-free Eggs – Hard-boil or bake a breakfast casserole for snacks and leftovers throughout the week.
- Grass-fed Beef – A great source of protein with a boost in omega-3 fats.
- Ground Turkey – An easy substitute for ground beef and often more cost effective. Try in tacos, on a burger, or throw together some Southwest Spinach Turkey Poppers
- Whole Chicken – A whole chicken is a one and done meal for the week. Take five or ten minutes to prepare and let the oven do the rest. You’re week will be filled with tender chicken leftovers.
Dairy/Dairy Substitutes:
- Canned Coconut Milk – A perfect substitute to half and half or heavy whipping cream.
- Coconut Yogurt – One of things I miss about dairy most is yogurt. Coconut yogurt keeps the creamy texture and flavor without the stomach problems. Plus, you’ll still get your daily dose of probiotics!
- Ghee – A fancy name for clarified butter. But, it’s also casein and lactose free!
- Goat Cheese – A better cheese for those with lactose intolerance.
- Unsweetened Almond Milk – The perfect, dairy free substitute for milk. Use it in your coffee, smoothies, or breakfast cereal.
Miscellaneous:
- Avocado Mayonnaise – I’ve been deterred by mayo for awhile because of the processed fats and additives. Though, deep down, it’s one of my favorite condiments. This version from Primal Kitchen has been a lifesaver.
- Corn or Coconut Tortillas – Because tacos. Give or corn or coconut a try for a gluten-free option.
- Flavored, Sparkling Water – My favorite beverage on the road that prevents flavor fatigue.
- Guacamole Cups – Easy to grab dip packs. Take one on the go with some baby carrots or celery for a quick snack packed with healthy fats.
- Limited Ingredient Salad Dressing – The key to a good salad is a good salad dressing. Primal Kitchen makes a whole line of super tasty salad dressings, free of soy, dairy, canola oil, and gluten.
- Red Pepper Hummus – Because you can never have enough dip
Freezer Essentials
Frozen fruits and vegetables help to prevent food waste but make it easy to keep nutritious foods on hand. Grab what you need and put the rest back in the freezer for another day. Furthermore, you’ll never have an excuse to skip the veggies at dinner again! Buy bulk bags of frozen shrimp, fish, and chicken to save money and have healthy protein sources on hand.
- Frozen, Sliced Bell Peppers
- Frozen Broccoli Florets
- Cauliflower Rice
- Whole Frozen Green Beans
- Frozen Mixed Berries
- Shrimp
- Salmon or Fish Filets
- Chicken Breast Strips
What are some of your favorite healthy pantry essentials to keep on hand? Do you try and keep a well stocked pantry? I’d love to learn from you, drop a comment below or chat with me on Instagram.
