06/24/2025
If you’d like to eat well (but just haven’t yet mastered the art of meal planning with color-coded tabs and itemized Pinterest lists), simply stocking a healthy pantry can be a big step in the right direction.
Chickpeas
Drain the can and pop the little legumes into soups or stews for extra protein and fiber. Or mash them with lemon juice, fresh dill, and diced celery as the filling for a wrap. Then, of course, there’s the world of chickpea cakes, chickpea tacos, and chickpea salads to choose from.Despite their humble appearance, chickpeas are a veritable powerhouse of nutrition.
One cupTrusted Source of the cooked beans contains 12.5 grams of fiber, 14.5 grams of protein, and just 4 grams of fat. They’re also quite high in manganese, which supports bone health, and folate, a B vitamin that helps create new cells and form DNA.
Chicken Breast
There’s a reason chicken has the highest per capita availability of all meats in the U.S. It’s a total fan favorite for innumerable meals, including stir-fries, sandwiches, pastas, soups, casseroles, and more.
Keep boneless, skinless chicken breasts on hand as a protein to build dinner around. Simply add a whole grain (like rice, quinoa, or pasta) and a vegetable (broccoli, green beans, or carrots, perhaps?) and dinner is well on its way.
For a flavor boost, sprinkle pantry staple herbs and spices like dried basil, rosemary, oregano, or garlic powder on your chicken before cooking.
Health benefits
The high-quality complete protein in this poultry choice can support your immune system, help you build muscle, and promote wound healing.
Smoked salmon
Fresh salmon filets get plenty of homage for their versatility and healthy fats, but smoked salmon is an even easier route to healthy meals.
Health benefits
Just like fresh salmon, smoked salmon contains plenty of omega-3 fatty acids, known for their benefits for heart and brain health. It’s also got vitamins A and E, antioxidants that work to combat inflammation. Just beware its high sodium content of 600-1,200 milligrams per 100-gram serving.
Extra-firm tofu
If you’re still on the fence about tofu, it’s possible you just haven’t tried it prepared well.
Pressing the liquid out of extra-firm tofu gets it ready for delightfully crispy pan-frying, making it the perfect protein for stir fries, curries, and Asian noodle dishes. Its neutral flavor allows it to take on the essence of whatever sauce or seasoning you apply.
Don’t fear the ’fu! Though still dogged by myths that it’ll alter your hormones, researchTrusted Source shows that tofu is actually potentially beneficial for preventing hormone-related cancers like breast cancer. Meanwhile, it’s got plenty of plant-based protein (17 gramsTrusted Source per 3.5-ounce serving) and over 50% of the Daily Value of calcium.
Red lentils
Prep suggestions
In terms of cooking time, red lentils are fairly middle-of-the-road, with typical simmering times around 20-25 minutes. And though you could choose any of several lentil colors (including green, yellow, brown, and black), the red variety has an earthy flavor that’s mild and slightly sweet — just right for daal, an Indian stew featuring tomatoes, onions, and spices. (Try this gingery recipe!)
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Cooked lentils can be a companion to next-day sautéed greens or serve as a high-fiber topping for baked sweet potatoes. Or simply refrigerate them in a sealed container for 5-7 days.
Health benefits
As a member of the pulse family, lentils have health benefits galore. Their mix of fiber and antioxidants make them a friend to heart health, and they’re surprisingly high in protein at 46 grams per cupTrusted Source (dried).
Whole wheat spaghetti
Prep suggestions
For a last-minute dinner fix, there’s nothing like a box of pasta. And if you make it a box of whole wheat spaghetti, you’ll get sturdy, thin (but not too thin) noodles that go with just about everything.
Use whole wheat spaghetti as the base of a Mediterranean-inspired pasta featuring sun-dried tomatoes, artichokes, and olives. Or let it soak up a jarred or homemade pesto, plus cannellini beans and fresh arugula.
Health benefits
Whole wheat spaghetti has a sizable dose of fiber, which helps regulate digestion, may promote healthy weight maintenance, and can help reduce cholesterol.
Quinoa
Prep suggestions
When you need a grain in a casserole, stir-fry, or grain salad, try fluffy, nutty quinoa. It makes a nice change from the usual rice. Simply boil quinoa in a 1:2 ratio with water or broth, then simmer about 20 minutes or until tender.
Take your pick of quinoa’s numerous health benefits! Its fiber helps keep you full, can promote weight loss, and promotes healthy bowel movements. Then there’s its substantial protein content, its anti-inflammatory flavonoids, and its high levels of magnesium, manganese, copper, and other micronutrients.
Quick-cooking oats
Prep suggestions
In your efforts to stock your pantry for healthy meals, don’t forget breakfast! In under 2 minutes in the microwave, quick-cooking oats become a palette for morning add-ins like sliced banana, peanut butter, blueberries, pepitas, or protein powder. No two bowls need ever be alike.
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A bowl of leftover oatmeal isn’t likely to appeal the next day — but even a small amount of extra dry quick-cooking oats can get put to good use. Sprinkle some into muffins or add it to meatloaf for sturdiness.
Health benefits
Oats take their place in the pantheon of so-called “superfoods” for good reason. Their soluble fiber has been linked to reduced cholesterolTrusted Source, while their beta glucan can help stabilize blood sugarTrusted Source. Meanwhile, diets rich in whole grains (like oats) may lower the risk of colorectal cancer.
Sweet potatoes
Prep suggestions
Sweet potatoes’ earthy flavor pairs well with spices like cinnamon, nutmeg, and ginger, and their culinary versatility shines in global cuisine from Mexican to Indian dishes. Add cooked diced sweet potatoes to tacos, curries, or pasta. Or pop them in the oven whole as a reliable baked side dish.
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In a zip-top bag, leftover mashed sweet potatoes will keep in the fridge for 3-5 days. Save them for a novel, nutritious addition to smoothies or muffins.
Health benefits
The ample potassium in sweet potatoes keeps nerves and muscles firing properly, while their soluble fiber helps lower cholesterol and steady blood sugar.
Frozen spinach
Prep suggestions
Keeping a bag of spinach in the freezer is a surefire route to healthy, easy meals. Egg dishes like quiche and frittatas, spinach lasagna, and even smoothies are all just waiting for the veggie goodness of frozen greens.
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Frozen spinach that’s been cooked can stay refrigerated for 3-5 days.
Health benefits
Spinach is famous for its high levels of iron, the mineral that helps oxygenate blood. But it’s also quite high in fiber and the antioxidants lutein and zeaxanthin, which support eye health.
Onions
Prep suggestions
Onions equate to a savory flavor boost in just about any recipe. Sauté them in a little olive oil as the foundation for rice pilaf or French onion soup, or include their caramelized sweetness in a blend of roasted vegetables.
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Onions will keep on the countertop for weeks, but once you’ve removed their skin and sliced into them, it’s best to store them in a zip-top bag or other sealed container in the fridge. Leftovers can garnish hamburgers, falafel, or wraps.
Health benefits
Some research shows that onions have antimicrobial properties, helping to defend you against infections.
Apples
Prep suggestions
Apples have long been a lunchbox staple, but lunch isn’t the only meal they’re good for. Consider diced apple as an oatmeal add-in, fry apples to complement pork chops, or make a quick fruit salad to accompany breakfast for dinner.
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One of apples’ top selling points is their longevity. In the refrigerator, they can last up to 6 weeks!
Health benefits
Vitamins C, potassium, fiber, and antioxidants like quercetin, catechin, and chlorogenic acid mean apples are a boon for overall health. StudiesTrusted Source have associated eating them with decreased BMI, cardiovascular disease risk, type 2 diabetes, overall mortality.
Takeaway
When you have healthy tools at your disposal, you can toss together meals that require minimal effort and fill you up with wholesome nutrients. Stock the kitchen with these 12 basics to take the mental gymnastics out of mealtime.
