How to Stock Your Pantry For the New Year

  Jan 15, 2017  |  #Nutrition

Good morning! I hope you had a wonderful weekend!

We are already nearly two weeks into the New Year. Have you restocked your pantry yet?

I’m teaming up with Whole Foods today to bring you some of my favorite pantry staples. These are foods I ALWAYS keep on hand. They are great for quick dinners, making something out of nothing when you’re in a pinch, or just to have for random recipes and baking creations.

How to Stock Your Pantry for a New Year

What I usually do is start by making a master list. Then, I’ll take note of what I do have on hand in the pantry, and lastly, I’ll go to the store and get what I need.

How to Stock Your Pantry for a New Year

Pantry staples are important for SEVERAL reasons. Not only are they a basis for so many recipes, but they are great to always keep for those nights where you need something quick, but nutrient-dense. They have a longer shelf life and are made to make your life easier.

The objection I hear the most from clients is that they don’t have time to prepare healthy meals. We all have the same amount of time in the day. I truly feel that if you set yourself up for success (stock your pantry with quality, nutritious staples), you can make time to put together healthy meals.

How to Stock Your Pantry for a New Year

[Tweet “Wondering what foods a #dietitian always keeps in her pantry? A full list here!”]


I love having a variety of whole grains on hand, depending on how I’m feeling. Obviously oats are a staple for oatmeal or baked oatmeal (great for portable breakfasts – you can use any fruits)!  I also love switching up my oatmeal for quinoa in the mornings (this breakfast recipe).

Grains Pantry Staples

Some of my favorites: 

Rolled Oats


Cous Cous

Brown Rice



Whole Wheat Tortillas/Pitas

Whole Wheat Pasta

Rice cakes


Bread Crumbs

I love the Whole Foods 365 brand because they are both high quality and budget friendly. On another note, I also love using the bulk bins for grains, nuts, seeds, legumes, etc. if I need a small or large quantity.

bulk-bins Whole Foods


Pulses & Legumes

Pulses are FULL of protein and in my opinion, necessities to always keep stocked. I actually prefer canned beans because I’m usually pretty spontaneous when I decide I want to use them. If I’m looking for a quick, protein and fiber packed dinner, I’ll always add canned beans. Just remember to wash them; you can save up to 30% of the sodium that way!

Canned or dried black beans




Pantry Staples

Nuts/seeds/dried fruit

My nut preference is very limited since I’m allergic to tree nuts, but I can have peanuts. So, I always keep those on hand. Sometimes just for munching, or sometimes to make my own peanut butter. 

I also love

Peanut Butter

Peanut Butter Flour (I use this allll the time – baking, adding to yogurt, oatmeal and even ice cream)

Sunflower Seeds

Pumpkin Seeds




Dried mango, cherries, apples (depends on what’s on sale and the season!)

Hemp Seeds

Chia Seeds

Flax seeds


I’ve been on an avocado oil kick lately. It’s a neutral taste, but allows for high heat cooking, unlike olive oil. Coconut oil is also a good alternative for that. I love olive oil in my homemade dressings.

My top choices:

Extra Virgin Olive Oil

Coconut Oil

Canola Oil

Avocado Oil

I also like to use butter (prefer Kerigold grass fed) when sauteeing sometimes, too!

oils pantry staples


Baking Essentials

White Whole Wheat Flour

Coconut Flour

Almond Flour

Cocoa Powder

Coconut Sugar (Note: This is still sugar!! I just like the taste, it’s a little more caramel/brown sugar-esque)



Canned Tuna and Salmon

Canned Tomatoes

Balsamic Vinegar

Fair Trade Coffee Beans

Canned Full Fat Coconut Milk (love using it to make whipped cream!)

Chicken Broth


Dark Chocolate

Spices (my essentials are cinnamon, garlic, basil, turmeric and italian seasoning!)

Pantry Staples

As you can see, there is so much you can do if you have a solid foundation of pantry staples! For more ideas, you can check out this 30 minute dinner post!

And if you’re looking to stock your pantry for ingredients for running and activity, this post on pantry staples for runners may help. 

[Tweet “The most important items to always keep in your pantry to make a quick healthy meal!”]

What are your top 5 pantry staple items and what do you make with them?

Grab your FREE list of the most nutritious post-run foods to refuel your body and muscles. No spam here, promise.

33 responses to “How to Stock Your Pantry For the New Year

  1. I make it a priority to hit the grocery store each week so I tend to have a few key things in the house so I can just add the fresh stuff each week. Frozen veggies, Oatmeal, Raisins, Pretzels (not healthy but are a great snack in a pinch – have used as croutons before), and Eggs are always in stock!!

  2. I try not to keep a huge stockpile of random things on hand. I try to buy only what we need for the week – plus maybe a few extras if I know we may have a tough time getting to the grocery store.

    But, we always have pasta, rice, oats, eggs and baking ingredients, I love keeping flour around, it makes it so easy to turn something into a fritter. Zucchini fritters, corn fritters, carrot fritters, great if we want to squeeze in some veggies.

    Also, is coffee a staple? 😉

  3. Have you tried grape seed oil?! I’ve read that it might be the new trend for 2017, apparently its great for cooking due to its ability to handle high heat (like avocado oil) 🙂

  4. Great roundup! Some of my pantry staples are oats (breakfasts), jasmine rice (usually dinners), red wine vinegar (salads), canned pumpkin (mix in oats or greek yogurt) and nut butter (to go on everything lol). I love how Whole Foods has their own line, makes things a bit more affordable, and no need to skimp on quality.

  5. Awesome post, Sarah! My top five pantry staples are probably oats (oatmeal), peanut flour (smoothies & oatmeal), raw nuts (snacks and salads), sweet potatoes (baked as fries or whole and then topped with almond butter), and dried figs (for my sweet tooth). Love Whole Foods for all of these (although I usually get my peanut flour online!)

  6. Your pantry looks a lot like mine! We always have peanut flour too. I’m addicted!

    My latest purchase is sardines. The dude sampling them at Whole Foods reeled me in. he made them like chicken salad and it was actually good!

  7. Great suggestions! Having a pantry well-stocked really does make life easier. Being on the low-FODMAP diet makes stocking the pantry, for me, in some ways more complicated but in some ways even more important, because it’s not so easy for me to go out and get a quick convenient meal. I guess my top five are rice (as a basis for stir fry and fried rice, quinoa (for a lot of the same things), olive oil for about 90% of what I cook, oatmeal (for pancakes and…well, oatmeal), and chocolate. Just for eating.

    1. All of those things are so versatile and have so many uses. I can see how low FODMAP makes it a little more challenging, but like you said, all the more important to be prepared!

  8. YES. It’s so easy to stock the pantry with all the wonderful options there are at the grocery store, and you have such a great variety. I’m glad you can have peanut butter.

  9. I love this post–such a great resource! My pantry oftne saves the day on those quick healthy i-dont-feel-like-cooking nights! I love having canned beans for quick quesadillas and tacos. Another favorite is diced tomatoes to add to some rice pasta and some marinara sauce for a super quick dinner!

  10. It makes me sad when people say they don’t have time to make healthy meals, because to me, healthy meals are THE fastest and THE easiest to make. Thanks to pantry staples like these, a quick trip to the store for some produce is all you need. The items I always always have on hand are oats, peanut butter, canned tomatoes, canned lentils or chickpeas and usually canned tuna or salmon.
    Oils confuse me. I still don’t understand the whole thing about high heat tolerance – what does that even mean and which oils are best for what? Maybe another blog post topic for you, aha.

  11. This serves a good reminder of what I’m currently missing! My top 5 pantry staples are oats, rice, peanut butter, canned tomatoes, and rice cakes.

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