Stocking Your Pantry for Success: A Simple Guide to Balanced Eating
When trying to keep up with everything else going on in life, having a well-stocked pantry can make balanced eating both simpler and more affordable.
With the right combination of staples, you can put together nourishing meals in less time and without the hassle of last-minute grocery runs.
As a dietitian who embraces a gentle nutrition approach, I believe pantry staples can be both nourishing and convenient.
Here’s how to stock your pantry with budget-friendly essentials from each food group for easy, balanced meals.
Pantry Staples for Every Food Group
Proteins
Canned Beans (Black, Chickpeas, Kidney, etc.) – Perfect for soups, salads, bowls, or wraps.
Canned or Packaged Tuna or Chicken – An easy protein source for sandwiches, crackers, or grain bowls.
Nut Butter (Peanut, Almond, Sunflower Seed) – Pairs well with fruit and grains while providing healthy fats.
Lentils – A budget-friendly, nutrient-dense option packed with protein and fiber, great for stews and curries.
Grains & Carbohydrates
Oats – A quick breakfast option or a great addition to smoothies and baked goods.
Brown Rice & Quinoa – Hearty bases for bowls, stir-fries, and sides. (Tip: 90-second or frozen rice saves even more time!)
Whole Wheat, Lentil, or Chickpea Pasta – A fiber-filled, satisfying foundation for meals.
Tortillas & Whole Grain Bread – Perfect for wraps, sandwiches, and quesadillas.
Heart-Healthy Fats
Olive & Avocado Oil – Ideal for cooking, dressing, and roasting veggies.
Chia & Ground Flax Seeds – A fiber and omega-3 boost for oatmeal, yogurt, or smoothies.
Nuts (Almonds, Walnuts, Cashews) – A satisfying snack or crunchy topping for dishes like oatmeal and salads.
Vegetables & Fruits
Canned Tomatoes (Diced, Crushed, Pureed) – A staple for soups, pasta, sauces, and stews.
Frozen Vegetables – An easy way to add nutrients to soups, stews, stir-fries, or as a quick side.
Frozen Fruit – Great for oatmeal, smoothies, or baked goods.
Dried & Canned Fruits (Raisins, Apricots, Peaches, etc.) – A convenient snack or a natural way to sweeten meals like salads.
Unsweetened Applesauce – A handy baking substitute or a quick snack.
Flavor Enhancers & Extras
Herbs & Spices (Cinnamon, Cumin, Paprika, Garlic Powder, Chili Powder, Parsley, Basil, Oregano, etc.) – Enhances flavor and helps reduce sodium use.
Broth or Bouillon Cubes – A must-have for soups and sauces.
Soy Sauce, Liquid Aminos, or Tamari – Adds depth to stir-fries and marinades.
Honey or Maple Syrup – A natural way to sweeten dishes.
Put It Into Action: Avocado Black Bean Wrap
Stocking your pantry is just the first step—putting these ingredients to use is where the magic happens! Try this simple and satisfying Crispy Avocado Black Bean Wrap for an easy, nourishing meal.
Ingredients:
½ cup black beans
¼ avocado, sliced
1 small onion, chopped
1 small tomato, chopped
1 tortilla (your favorite kind)
½ tsp onion powder
½ tsp garlic powder
½ tsp paprika
1 tbsp nutritional yeast (optional, for a cheesy flavor)
Directions:
Prep – Chop the onion and tomato, then mix with black beans and seasonings.
Cook – Sauté the mixture over medium-high heat for 5-7 minutes until onions soften. Lower heat but keep the pan warm.
Assemble – Layer avocado slices on a tortilla, add the black bean mixture, fold in side of tortilla, & roll.
Crisp – Cook seam-side down in the pan over medium heat for 2-3 minutes per side until golden. Enjoy!
Stocking your pantry with these staples makes balanced eating more convenient and budget-friendly. With the right ingredients on hand, you can create simple, nourishing meals without the stress of last-minute grocery runs.
Want more guidance on making eating simple and stress-free? Simply Nourished: Nutrition Made Easy is my online program designed to help you build confidence in your eating habits and create a nourishing routine—without restrictions. Join today and take the guesswork out of balanced eating!
Simply Nourished: Nutrition Made Easy is a 7-week, step-by-step guide to creating balanced meals that nourish your body, support your health, and give you the energy to be present and enjoy life—without the guilt
