Groceries1 min read
The healthy pantry staples checklist
The shelf-stable basics that turn a near-empty fridge into a real meal, and how to keep them stocked without overbuying.
A well-stocked pantry is what separates 'there's nothing to eat' from a decent dinner in 20 minutes. These staples last for months, cost little and form the base of countless healthy meals.
Grains and starches
- Rolled oats
- Brown rice, basmati or jasmine rice
- Wholewheat pasta and noodles
- Quinoa or couscous
- Wholegrain crackers or rice cakes
Tins and jars
- Chickpeas, black beans, kidney beans and lentils
- Chopped tomatoes and passata
- Tuna, salmon or sardines
- Coconut milk
- Peanut butter or another nut butter
Flavour builders
- Olive oil and a neutral cooking oil
- Vinegars: red wine, balsamic or rice vinegar
- Soy sauce, curry paste, harissa or pesto
- Stock cubes or bouillon
- Dried herbs and spices: cumin, paprika, chilli flakes, oregano, cinnamon
Long-lasting fresh and frozen
- Onions, garlic and potatoes
- Eggs
- Frozen vegetables: peas, spinach, mixed stir-fry veg
- Frozen berries
- Frozen fish fillets or prawns
What you can make from the pantry alone
- Chickpea and tomato curry with rice
- Tuna and bean pasta with garlic and chilli
- Egg fried rice with frozen vegetables
- Lentil soup with spices and stock
- Overnight oats with frozen berries and peanut butter
Stock up, don't stockpile
Keep one or two of each staple, not ten. Buying in bulk only saves money if you use it before it goes stale. Mealful's grocery list lets you add your regular staples alongside the ingredients from your plan, so everything is on one list when you shop.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
