how to stock a healthy pantry: a step-by-step guide
A well-stocked pantry is the foundation of healthy eating. It lays the groundwork for nourishing meals, helping you make health-conscious choices effortlessly. When you have a variety of nutritious ingredients on hand, you're more likely to prepare balanced meals and make positive food choices. In this comprehensive guide, I'll guide you through the process of stocking a healthy pantry, helping you create an environment that supports your wellness goals.'
A well-stocked pantry isn't just a collection of goods; it's an investment in your well-being.
Assess Your Current Supplies
Before you begin stocking your pantry, take a moment to assess what you already have. Clear out any unwanted items and make a list of what you need to replace or add. This decluttering process sets the stage for a fresh start. Though you may be tempted to skip this step, don’t. It’s just as important as shopping your kitchen and pantry before going to the grocery store every week.
Choose Whole Grains
Whole grains are rich in fiber, vitamins, and minerals. They’re also a decent source of protein. Opt for a diverse selection that includes farro, buckwheat, brown rice, quinoa, whole wheat pasta, whole wheat couscous, steel-cut oats, and whole grain cereals. These complex carbohydrates provide sustained energy and help you feel full while stabilizing blood sugar levels.
Select Lean Proteins
Protein is vital for muscle repair, immune function, and overall health. Stock your pantry with an array of lean protein sources such as canned tuna or chicken, beans, lentils, quinoa, and tofu. These versatile options can serve as the focal point of various dishes, ensuring you meet your protein needs. They’re also great for quick and easy balanced lunches when working from home and time is limited.
Incorporate Healthy Fats
Healthy fats are essential for brain health, hormone balance, and the absorption of fat-soluble vitamins. Include a selection of healthy fats like extra virgin olive oil, avocado oil, nuts (such as almonds, walnuts, and pistachios), and seeds (like sunflower, pumpkin, chia, and flax). These fats can be used in cooking or as a flavorful and crunchy topping for soups, salads, and yogurt.
Add Flavor with Spices and Herbs
Spices and herbs are the secret to transforming simple ingredients into culinary delights. Stock up on various essentials such as black pepper, garlic powder, onion powder, cumin, paprika, oregano, basil, za’atar, sumac, and more. These aromatic additions enhance the taste of your dishes without relying on excess salt, oil, or sugar. Play around with them as you get back in the kitchen—you’ll find your favorites in no time.
Include Nutrient-Dense Snacks
Wholesome snacks are a must between meals. They aid in blood sugar regulation and provide stable energy. They also help you eat mindfully throughout the day by impacting what you eat, how you eat, when you eat, and why you eat. Consider keeping whole grain crackers, popcorn, unsweetened dried fruits, dark chocolate, and nut butter in your pantry. These options provide both satiety and nutritional value, helping you avoid reaching for less nutritious choices. When building snacks, make sure you pair macronutrients (carbohydrates, protein, and fat). Carbohydrates will give you quick energy, protein with keep you full, and fat will provide satiety. A quick and easy way to do this is by grabbing two things—pair an apple with some cheese, have a square of dark chocolate with your berries, and enjoy your crackers with some hummus.
Don't Forget About Canned and Frozen Produce and Dried Goods
While fresh produce is always a great choice, canned and frozen alternatives offer convenience and longevity. Opt for low-sodium or no salt added canned vegetables and fruits packed in water, brine, or their own juices. Frozen fruits and vegetables, flash-frozen at their peak, retain their nutrients and flavor remarkably well. Dried goods like lentils and beans are pantry superheroes, providing plant-based protein and fiber while keeping for extended periods. All of these items are a great option when fresh items aren’t available and/or time is limited.
Keep Hydration in Mind
Staying hydrated is crucial for overall health. Stock your pantry with essentials like bottled water, herbal teas, and low-sodium broths and soups. For added variety, consider low-sugar electrolyte drinks that can assist in replenishing essential minerals after physical activity. Nuun tabs are also a great choice, as is unsweetened coconut water. It’s also a good idea to keep shelf-stable plant-based milk if you incorporate it into your diet. You don’t want to run out when you aren’t planning on going to the store. Look for one with no added oil or sugar. Elmhurst is a great brand.
Minimize Added Sugars and Processed Foods
A critical aspect of a health-conscious pantry is reducing the presence of heavily processed foods and added sugars. Prioritize items with short and recognizable ingredient lists. Opt for whole food sources over highly refined products whenever possible.
Healthy Pantry Staples List
Whole grains: farro, buckwheat, brown rice, quinoa, steel-cut oats, whole wheat couscous — I recommend Bob’s Red Mill
Whole wheat tortillas
Whole wheat bread — I recommend Dave’s Killer Bread
Muesli — I recommend Bob’s Red Mill
Canned beans: black, pinto, cannellini, garbanzo, fava, butter
Canned lentils
Low or no sodium added canned vegetables
Nuts – pistachios, walnuts, almonds, cashews
Seeds – hemp, chia, pumpkin, sunflower, flax
Whole grain crackers — I recommend Ak-Mak, Mary’s Gone Crackers, and Norwegian Crisp from Trader Joe’s. I also love Simple Mills for GF options
Nut butter: peanut, almond, cashew — I recommend Artisana Organics and Santa Cruz Peanut Butter
Tahini — I recommend Artisana Organics
Whole wheat pasta / buckwheat udon noodles
Jar pasta sauce — I recommend Rao’s
Low-sodium bone broth and vegetable broth — I recommend Bonafide Provisions
Canned and tinned seafood — I recommend Safe Catch and Wild Planet
Herbs, salt, and spices: kosher salt, flakey sea salt, black pepper, garlic powder, onion powder, cumin, coriander, paprika, oregano, basil, za’atar, sumac
Powders and supplements: protein powder, collagen peptides, cacao powder, cacao nibs — I recommend Ritual, Rootz, Four Sigmatic, and Navitas Organics
Extra virgin olive oil — I recommend Kosterina, Brightland, and Bragg
Vinegar — white wine, rice wine, champagne, balsamic, red wine
Unsweetened coconut water — I recommend Harmless Harvest (requires refrigeration)
Easy Healthy Dinners Made with Pantry Staples
Pasta con tonno (tuna pasta)
Bean and cheese burritos with salsa
Pasta e ceci (pasta and chickpeas)
The Bottom Line
Creating a well-stocked pantry isn't just about collecting ingredients; it's a commitment to your health and vitality. By thoughtfully selecting a range of whole grains, lean proteins, healthy fats, and aromatic seasonings, you empower yourself to craft balanced and delicious meals effortlessly. Remember, regularly auditing and updating your pantry ensures that it remains aligned with your health goals. A well-stocked pantry sets the stage for balanced eating, making it easier to make mindful food choices every day.
Your environment directly impacts your health. Set yourself up for success by stocking your pantry well. Start your healthy pantry makeover now.
Get more recipes and resources — join my substack newsletter!
Paying subscribers receive:
Exclusive recipe drop every Saturday morning
Once monthly one-week meal plan
Nutrition education and resources
Weekly Five Things post
Access to all past recipes on the website
Unpaid subscribers receive a recipe drop once monthly and my weekly Five Things post.
This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.