Are you wondering how to stock a pantry for a year? Here are my favorite pantry items to stock up on in the beginning of the new year to have plenty of options on hand for healthy meals and snacks!
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.
Make a List
What I usually do is start by making a master list.
Ask yourself these questions:
- What foods do you like?
- What foods do you want to eat more of?
- Are you looking to make more plant based recipes?
- How often do you plan on going grocery shopping?
Then, I’ll take note of what I do have on hand in the pantry.
Lastly, I’ll go to the store and get what I need and want, based on how I answered the questions above.
How to Stock a Pantry for the First Time
I like to use the new year as a way to reorganize and restock my pantry. This will be a similar process to you structuring your pantry for the first time.
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.
Pantry staples are also very budget friendly!
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. I detail this process more and share how to simplify meal prep.
What To Fill Your Pantry With
- Dried Fruit
- Baking Essentials
- Canned Fish/Dressings
Let’s review each one.
I love having a variety of whole grains on hand, depending on how I’m feeling. Obviously oats are a staple for oatmeal or banana baked oatmeal (great for portable breakfasts – you can use any fruits)!
I also love switching up my oatmeal for quinoa in the mornings with a quinoa breakfast bowl.
Some of my favorite whole grains to buy include:
- whole wheat tortillas
- cous cous
- whole wheat pasta
- rice cakes
I love the Whole Foods 365 brand because it is 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. It’s a great way to save even more money and just buy what you need or use.
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
- Peas (a cup of peas gives you 8 grams of protein, that’s pretty good!)
Nuts and Seeds
My nut preference is very limited since I’m allergic to tree nuts, but I can have peanuts and almonds. So, I always keep those on hand.
I also love:
- Almond Butter
- Sunflower Butter
- Peanut Butter Flour (I use this all the time – baking, adding to yogurt, oatmeal and even in my peanut butter coffee smoothie)
- Sunflower Seeds
- Pumpkin Seeds
- Hemp Seeds (Hemp seed bars are a great plant-protein snack!)
- Chia Seeds
- Flax Seeds
Chia seeds and flax seeds are easy to boost the nutritional content of oatmeal and yogurt. We make chia pudding often, which is a tasty snack or breakfast, especially in the hot summer weather.
Some favorites include:
- Dried mango, cherries, apples (depends on what’s on sale and the season!)
I also usually mix dried fruit and nuts/seeds in this easy homemade trail mix.
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!
Baking essentials are important to keep on hand. We make muffins and healthy quickbreads often and rely on these regularly. Some favorite quickbreads include apple cinnamon bread, chia seed bread and healthy sweet potato bread.
- 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 pudding!)
- Chicken Broth
- Dark Chocolate
- Spices (my essentials are cinnamon, garlic, basil, turmeric and italian seasoning!)
We love to make fish patties with canned tuna and salmon (turmeric salmon cakes), and buying them is much more budget-friendly than actual filets. Plus, they help meet the twice/week recommendation for seafood!
As you can see, there is so much you can do if you have a solid foundation of pantry staples! If you’re looking to stock your pantry for ingredients for running and activity, this post on pantry staples for runners. That’s the basis for my easy meal prep for athletes roundup.
What are your top 5 pantry staple items and what do you make with them?