Starting the new year with a plan to eat healthier always sounds great—until you realize your pantry looks like it belongs to a college dorm. No one’s sticking to their goals with nothing but instant noodles and sugary cereal staring back at them. Stocking up on a few powerhouse staples can make the difference between hitting those health resolutions and ordering pizza for the third night in a row. Think of these items as your secret to success. They’re versatile, long-lasting, and ready to step in when you need a quick, healthy meal.
Quinoa
Packed with protein and fiber, quinoa is a pantry superhero for quick, healthy meals. It cooks in about 15 minutes and works in salads, bowls, or as a rice replacement. Unlike other grains, it’s a complete protein, making it a great option for vegetarians or anyone looking to stay full longer.
Canned Chickpeas
These versatile legumes are loaded with protein, fiber, and vitamins. Toss them into salads, blend them into hummus, or roast them for a crispy snack. They’re cheap, shelf-stable, and perfect for adding bulk to your meals without overloading on calories.
Rolled Oats
Forget sugary cereals; rolled oats are a simple, hearty base for breakfasts or even savory dishes. They’re rich in fiber to keep you full and stabilize blood sugar levels. Bonus: They double as a healthy binder in recipes like veggie burgers.
Nut Butter
Almond or peanut butter (without added sugar) is a lifesaver for quick snacks or protein-packed breakfasts. Spread it on whole-grain toast, drizzle it on oatmeal, or just eat it by the spoonful when you need a pick-me-up. Look for brands with just nuts and salt to avoid sneaky extras.
Canned Tomatoes
Keep your healthy cooking flavorful and easy with canned tomatoes. They’re perfect for soups, stews, and pasta sauces. Rich in vitamins and antioxidants like lycopene, they turn boring dishes into hearty meals. Pro tip: Opt for low-sodium varieties to keep things balanced.
Extra Virgin Olive Oil
The MVP of healthy fats, olive oil is your go-to for roasting veggies, dressing salads, or lightly sautéing. Packed with heart-healthy monounsaturated fats, it’s a pantry must-have for anyone wanting flavor without unhealthy additives.
Apple Cider Vinegar
This tangy staple brings life to salad dressings and marinades while offering potential health benefits like stabilizing blood sugar. A splash goes a long way in brightening up dishes or making detox drinks if you’re feeling fancy.
Brown Rice
A healthier alternative to white rice, brown rice retains its fiber and nutrients. Use it as a base for stir-fries, grain bowls, or as a side. Its nutty flavor pairs with just about anything, and it stores well for months.
Canned Tuna or Salmon
A protein-packed pantry essential, canned fish is perfect for quick lunches or dinners. Use it in salads, wraps, or mix with avocado for a healthy snack. It’s rich in omega-3 fatty acids, which support heart and brain health. Look for varieties packed in water or olive oil.
Lentils
Lentils cook quickly and are full of protein, fiber, and iron. Toss them into soups, curries, or salads for an affordable and nutrient-dense boost. Unlike dried beans, they don’t need soaking, so they’re great for last-minute meals.
Spices (Cumin, Turmeric, etc.)
Keep your meals flavorful without relying on salt or sugar by stocking up on basic spices. Cumin adds warmth, turmeric is an anti-inflammatory powerhouse, and chili powder brings heat. These staples make healthy cooking exciting, not bland.
Whole-Grain Pasta
Swap regular pasta for whole-grain varieties to get more fiber and nutrients in every bite. It’s just as versatile as its refined counterpart but keeps you fuller for longer. Toss with veggies and a drizzle of olive oil for a quick, wholesome meal.
Greek Yogurt
Plain Greek yogurt is a protein-packed snack or a base for dressings and dips. It’s also great for adding creaminess to soups or topping fruit for dessert. Skip the flavored varieties to avoid hidden sugars.
Dried Fruit
Perfect for a natural sweet fix, dried fruit like apricots or raisins are easy to toss into oatmeal or trail mix. They’re nutrient-dense but watch the portion sizes—natural sugar adds up quickly! Look for options without added sugar or preservatives.
Beans (Black, Kidney, etc.)
Whether canned or dried, beans are a healthy and budget-friendly pantry essential. They’re high in protein, fiber, and iron, making them perfect for soups, chili, or veggie bowls. Canned beans are convenient, but rinse them to reduce sodium. Dried beans are cost-effective and store longer.
10 Common Pantry Items You Should Never Store Together
Stacking your pantry with everything in one place might feel efficient, but some foods just don’t get along. The wrong neighbors can lead to faster spoilage, odd flavors, or even unwelcome pests. Certain foods release gases or absorb moisture, while others pick up every smell in their space. Knowing which items need a little distance can keep your food fresh and save you the hassle of wasted groceries.
Read it Here: 10 Common Pantry Items You Should Never Store Together
10 Canned Foods That Taste Better Than Fresh
Canned foods don’t always get the love they deserve, but some really do beat out fresh. When it comes to consistency, flavor, and ease, a few pantry staples actually work better straight from the can. With no soaking, peeling, or endless chopping required, these foods make cooking easier without sacrificing taste. Here’s a rundown of canned options that might just surprise you with how good they are.
Read it Here: 10 Canned Foods That Taste Better Than Fresh
*Select images provided by Depositphotos.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
