Nutritionists love to beat the meal-planning drum. I would know, I’m one of them!
And while it is true that planning your meals in advance can help you eat healthier in the real world, pre-planning your family’s food isn’t always realistic.
If you’d liketo eat well (but just haven’t yet mastered the art of meal planning with color-coded tabs and itemized Pinterest lists), simply stocking a healthy pantry can be a big step in the right direction.
Want to make your kitchen a one-stop shop of mealtime building blocks? Look to these 15 good-for-you pantry, fridge, and freezer essentials.
Prep suggestions
If you have a can of chickpeas, you have the makings of all sorts of dinners (and lunches too).
Drain the can and pop the little legumes into soups or stews for extra protein and fiber. Or mash them with lemon juice, fresh dill, and diced celery as the filling for a wrap. Then, of course, there’s the world of chickpea cakes, chickpea tacos, and chickpea salads to choose from.
Save it for later
Leftover chickpeas can be kept in a sealed container in the refrigerator for up to a week, and can even be frozen. For best results, dry canned chickpeas as much as possible, then place them on a baking sheet in a single layer in the freezer. Once frozen, store them in a zip-top bag or other airtight container.
Health benefits
Despite their humble appearance, chickpeas are a veritable powerhouse of nutrition.
One cupTrusted Source of the cooked beans contains 12.5 grams of fiber, 14.5 grams of protein, and just 4 grams of fat. They’re also quite high in manganese, which supports bone health, and folate, a B vitamin that helps create new cells and form DNA.
Prep suggestions
There’s a reason chicken has the highest per capita availability of all meats in the U.S. It’s a total fan favorite for innumerable meals, including stir-fries, sandwiches, pastas, soups, casseroles, and more.
Keep boneless, skinless chicken breasts on hand as a protein to build dinner around. Simply add a whole grain (like rice, quinoa, or pasta) and a vegetable (broccoli, green beans, or carrots, perhaps?) and dinner is well on its way.
For a flavor boost, sprinkle pantry staple herbs and spices like dried basil, rosemary, oregano, or garlic powder on your chicken before cooking.
Save it for later
Pardon us while we do a little chicken dance for chicken. It’s just that this meat is so simple to preserve for supplying healthy meals down the road. Raw chicken breast can be frozen in its original packaging (but will be easier to remove individually if you separate breasts into their own foil packets).
Cooked chicken is also extremely easy to freeze. Just place it in an airtight container in the freezer for up to 9 months.
Health benefits
The high-quality complete protein in this poultry choice can support your immune system, help you build muscle, and promote wound healing.
Fresh salmon filets get plenty of homage for their versatility and healthy fats, but smoked salmon is an even easier route to healthy meals.
Because it’s already cooked, it arrives ready for insertion into wraps (try a salmon-kale combo), salads, and pastas. Smoked salmon pairs especially well with the flavors of lemon, dill, smoky paprika, or cream cheese.
Save it for later
Since smoked salmon typically comes in smaller packages, you may not have leftovers to save. If you do, though, you can keep it in a sealed container in the fridge for 1 week (or 1 month in the freezer).
Health benefits
Just like fresh salmon, smoked salmon contains plenty of omega-3 fatty acids, known for their benefits for heart and brain health. It’s also got vitamins A and E, antioxidants that work to combat inflammation. Just beware its high sodium content of 600-1,200 milligrams per 100-gram serving.
Prep suggestions
If you’re still on the fence about tofu, it’s possible you just haven’t tried it prepared well.
Pressing the liquid out of extra-firm tofu gets it ready for delightfully crispy pan-frying, making it the perfect protein for stir fries, curries, and Asian noodle dishes. Its neutral flavor allows it to take on the essence of whatever sauce or seasoning you apply.
Save it for later
Got leftovers after your pad Thai? Extra-firm tofu should be kept in the refrigerator in sealed packaging 5-7 days or the freezer for 4-6 months.
Health benefits
Don’t fear the ’fu! Though still dogged by myths that it’ll alter your hormones, researchTrusted Source shows that tofu is actually potentially beneficial for preventing hormone-related cancers like breast cancer. Meanwhile, it’s got plenty of plant-based protein and over 50% of the Daily Value of calcium.
Prep suggestions
In terms of cooking time, red lentils are fairly middle-of-the-road, with typical simmering times around 20-25 minutes. And though you could choose any of several lentil colors (including green, yellow, brown, and black), the red variety has an earthy flavor that’s mild and slightly sweet — just right for daal, an Indian stew featuring tomatoes, onions, and spices.
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Cooked lentils can be a companion to next-day sautéed greens or serve as a high-fiber topping for baked sweet potatoes. Or simply refrigerate them in a sealed container for 5-7 days.
Health benefits
As a member of the pulse family, lentils have health benefits galore. Their mix of fiber and antioxidants make them a friend to heart health, and they’re surprisingly high in protein at 46 grams per cupTrusted Source (dried).
Prep suggestions
For a last-minute dinner fix, there’s nothing like a box of pasta. And if you make it a box of whole wheat spaghetti, you’ll get sturdy, thin (but not too thin) noodles that go with just about everything.
Use whole wheat spaghetti as the base of a Mediterranean-inspired pasta featuring sun-dried tomatoes, artichokes, and olives. Or let it soak up a jarred or homemade pesto, plus cannellini beans and fresh arugula.
Save it for later
Extra uncooked whole wheat spaghetti needs no special storage instructions, but the cooked kind needs to be refrigerated. (You can keep it there for 3-5 days.) Cooked pasta can also be frozen, but might come out mushy when reheated.
Health benefits
Whole wheat spaghetti has a sizable dose of fiber, which helps regulate digestion, may promote healthy weight maintenance, and can help reduce cholesterol.
Prep suggestions
When you need a grain in a casserole, stir-fry, or grain salad, try fluffy, nutty quinoa. It makes a nice change from the usual rice. Simply boil quinoa in a 1:2 ratio with water or broth, then simmer about 20 minutes or until tender.
Save it for later
Once you’ve cooked and fluffed quinoa for one meal, it can go on to provide carb-y substance in other meals, too. Store it in the fridge in a sealed container for up to 1 week and pull it out whenever you’re ready to reuse it in salad (like this intriguingly fruity one) or stuffed grilled zucchini.
Health benefits
Take your pick of quinoa’s numerous health benefits! Its fiber helps keep you full, can promote weight loss, and promotes healthy bowel movements. Then there’s its substantial protein content, its anti-inflammatory flavonoids, and its high levels of magnesium, manganese, copper, and other micronutrients.
