How to Stock Your Pantry for Quick and Healthy Meals (An Intuitive Eating Dietitian’s Non-Restrictive Pantry Guide)

Written By Elizabeth Harris

You want to eat well, feel good, and throw together healthy meals without undue stress. But somehow it feels hard. Maybe you’re not sure what you’re supposed to eat— or you buy foods you think you should eat, only to find them boring or unappetizing when mealtime rolls around. Or perhaps you simply feel overwhelmed at figuring out how to make your pantry work with your health goals instead of against them.

If any of this sounds familiar, this pantry guide is for you. Use it as inspiration to eat well and feel good, not a rigid checklist, and remember, a well-stocked kitchen can include lots of nourishing staples—and yummy snacks that bring you joy too!

Pantry Staples that Support Health and Satisfaction

As an Intuitive Eating aligned dietitian, I believe all foods can generally fit in a health-promoting lifestyle. I promote a gentle approach to nutrition that emphasizes foods you can add to your diet rather restrictive food rules. And I’ll remind you again and again that what, and how, you eat most often matters most.

Dietary patterns that emphasize fruits and vegetables, lean proteins—like chicken, fish, tofu and eggs, legumes, and other lean meats—whole grains, nuts and seeds, and low-fat dairy, are linked with better health outcomes, including increased longevity and reduced risk of heart disease, diabetes, cancer, digestive disorders, and many other diseases.

So, let’s look at how to stock plenty of these foods in your pantry while also emphasizing balance, flavor, convenience, and variety. Below are some examples of pantry staples you might find helpful. Choose the ones that align the best with your tastes, dietary needs, cooking abilities, and health goals.

Note: You can download a printable version of this pantry guide for free. And be sure to read through to the end of this post for some simple strategies to help you pull together nourishing meals with a bit more ease!

Energizing Carbohydrates (yes, carbs!)

Diet culture loves to hate on carbs but they’re your body’s primary source of energy. Include plenty of whole grains you can use to build satisfying meals. Think—easy side dishes, nourishing grain bowls, or hearty soups and salads. Some great options include:

Grains and pasta:

  • Brown or basmati rice

  • Pasta

  • Barley

  • Farro

  • Quinoa

  • Bulgur

  • Whole grain couscous

  • Whole grain bread (pro-tip: look for 4 or more grams of fiber per serving and freeze extras!)

  • English muffins or bagels

  • Whole wheat breadcrumbs

  • Mac-n-cheese (try Annie’s whole wheat version)

  • Heat-n-serve rice and grain dishes  

Cereals and Protein Bars:

  • Granola

  • Cereal

  • Regular rolled oats

  • Cream of wheat

  • Muesli

  • Pancake mix

  • Cereal bars

  • Protein bars

Lean Proteins

In addition to eggs, poultry, and other meats, It’s a great idea to have shelf-stable proteins on hand to add to meals or build quick and energizing snacks that also keep you satiated:

  • Canned beans (such as kidney, black, navy, great northern, baked, cannellini beans, chickpeas, etc.)

  • Dried or canned lentils

  • Tofu

  • Canned tuna or tuna packets

  • Canned salmon

  • Seeds (pumpkin, sunflower, chia, hemp, ground flaxseed, etc.)

  • Protein powder

Dietitian Tip: Look for no salt added and BPA free versions of canned beans and rinse them before using. And check out my ideas for 22 ways to eat more beans (and why you may want to).

Healthy Fats:

  • Nuts of all kinds (almonds, cashews, pine nuts, pistachios, walnuts, etc.)

  • Nut butters (peanut, almond, cashew, sunbutter)

  • Flax, chia, hemp Seeds

  • Olive oil

  • Canola oil

  • Walnut oil

  • Toasted sesame oil

  • Avocado oil

  • Tahini

  • Almond meal

Dietitian Tips: Consider trying all-natural nut butters whose only ingredients are the nut and possibly salt. Store them upside down before opening for easier mixing, then transfer to the fridge once opened.

Store flax seed in the fridge after opening and buy ground flax instead of whole flax because you’ll absorb more nutrients from them.

Salad Toppers (or great additions to hearty bowls)

  • Beets (jar or canned)

  • Artichoke hearts (jar or canned)

  • Sun dried tomatoes

  • Olives (canned or jarred)

  • Hearts of Palm (I recommend salad cut)

  • Dried coconut chips (like Dang)

  • Dried fruits

Condiments, Flavor Boosters, and Other Delicious Essentials:

  • Low or no sodium chicken or vegetable broth

  • Mustards

  • Balsamic vinegar

  • Red wine vinegar

  • Rice vinegar

  • Low sodium soy sauce

  • Ketchup

  • Relish

  • A variety of spices and dried herbs

  • Dried beans

  • Pumpkin (make sure it’s just plain pumpkin, not pumpkin pie filling)

  • Sweet potato

  • Diced, whole, and crushed tomatoes

  • Tomato sauce

  • Pesto

  • Coconut milk

  • Minced garlic

  • Minced ginger

Dietitian Tips: Excess sodium lurks in a lot of packaged foods. Check the labels and consider choosing the low sodium options.

Baking:

Who says you can’t eat healthy and still bake fun treats?! If baking brings you joy, here are some staples to keep on hand:

  • A variety of flours (such as white flour, whole wheat flour, white whole wheat flour, oat flour, almond meal, spelt flour, cornmeal, etc.)

  • Baking powder

  • Baking soda

  • Cocoa or cacao powder

  • Cornstarch

  • Ground cinnamon (along with nutmeg, ginger, pumpkin pie spice, allspice, and others)

  • Vanilla and other extracts

  • Dark chocolate chips

  • Raisins

  • Shredded coconut

  • Applesauce

  • Yeast

Dietitian Tip: You can add canned pumpkin or sweet potato to quesadillas, pancakes, quick breads or muffins, French toast batter, or even chili and soups to add extra fiber, flavor, and nutrients. Applesauce works well in many baked goods too.

Sweeteners:

  • Sugar

  • Natural, raw sugar

  • Honey

  • Maple syrup

  • Brown sugar

  • Agave

Snacks:

  • Crackers (look for whole grain options)

  • Popcorn kernels or air-popped popcorn

  • Kale chips

  • Poshi steamed and marinated veggie packs

  • Beet and other dried veggie chips

  • Baked apple chips

  • Brami lupini snack beans

  • Roasted chickpeas

  • Rice cakes

  • Corn tortilla chips

  • Trail mix

  • Fig newtons and other cookies

  • Pretzels

Want more ideas? Here’s a printable guide to 33 healthy pantry snacks!

Tips for Pulling Together Simple Meals with Your Well-Stocked Pantry

Once your pantry’s well stocked, the next step is putting it to work! Here are some simple strategies to help you pull together satisfying meals a bit easier. You might also like this 5-day done-for-you Intuitive Eating meal plan.

Think in Meal Components

The basics of an energizing, nutrient-dense meal include protein, carbs, fat, and fiber. When you’re grocery shopping, stock up on versatile foods and ingredients from each category that you can use in multiple meals throughout the week. For example, choose five to seven different types of protein, three or four starches, some healthy fats (like avocado, nuts, seeds, olive oil, etc), and plenty of fruits and veggies (fresh, frozen, or canned). I find it helpful to include a blend of recipes and deconstructed meal ingredients in my meal plan each week. This way, you can try a fun new recipe or a go-to favorite on a night when you have more time and energy and throw together simple meals that are well balanced at your other meals.

Mix and Match Ingredients

Don’t be afraid to mix and match your items into multiple meals. Think about how you can use one ingredient a few different ways throughout the week. For instance, leftover roasted veggies can top a salad, be folded into a breakfast omelet, or added to a wrap with hummus. That same can of black beans might show up in tacos one night, a grain bowl the next, or a quick bean salad. A cooked grain can be the base of a warm bowl with sautéed veggies and protein, tossed with pesto for a quick side, or scooped on a salad for some satisfying carbs. Grilled flank steak can be the star of your dinner, added to a salad for lunch, or turned into fajitas another evening. Repurposing ingredients in this way, cuts down on cooking and food waste, plus it keeps meals interesting without extra effort.

Strategically Plan for Leftovers

If your dish freezes well (like soup, stews, casseroles, or lasagna), try making a little extra and storing some for another time. If you’re going to roast a pork shoulder or chicken, make sure you buy enough so you can use that protein in additional meals throughout the week. If you’re already grilling veggies, grill extra and then creatively use them in other meals. Batch cooking works well for meats, grains, and veggies.

Keep a Short List of Go-To Meals

Have a few easy meals you can throw together on autopilot—especially for those nights when you’re low on energy or motivation to cook. Grilled cheese and soup from the freezer? Check. Rice and beans with some simple toppings? It takes less than 10 minutes to pull together if you use frozen, pre-cooked rice and canned beans. Even a loaded baked potato stuffed with protein, veg, and a ready-made topping like cottage cheese, guacamole, or tzatziki can be a yummy, low-effort meal. Here are 8 other delicious and easy pantry meal ideas (plus recipes).

Final Thoughts

A well-stocked pantry is more than just a collection of ingredients, it’s a foundation for making food choices that feel good, nourish your body, and support your lifestyle. When you have nourishing options within reach, it’s easier to cook meals that align with your  taste preferences, cooking abilities, and health goals—with less stress or overwhelm. You don’t need every item on this list. Just let it inspire you to build a pantry that supports your version of balanced, enjoyable eating.

Want more guidance? Book a free strategy call with me here and let’s chat about your individualized nutrition goals!

Elizabeth Harris
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