Keeping your pantry stocked with nourishing staple items sets you up for seamless meal prep and planned meals often correlates with better health.

Make Doordash, microwave meals and frozen foods a notion of the past and learn how to build a healthy pantry conducive to nutrient dense meals in this article!

Elevated Pantry Staples

Many of these pantry staples are basic but versatile ingredients that are fairly inexpensive and have a long shelf life. However, many of these staples are also refined and processed, so we have provided some of our favorite suggestions that our chefs use every week with their clients.

CARBOHYDRATE STAPLES

**Pasta**: A classic on nights when standing near a boiling pot of water is all the energy you can muster. Opt for whole grain versions or healthify it even more with protein packed pasta made from beans or legumes. Banza, Simply Nature and Barilla boast flavorful options

Rice: This wholesome staple can be prepped in less than fifteen minutes, sometimes less than two, depending on the kind. Obtain optimal nutrients by purchasing long grain or wild rice, and pair it with beans to create a complete plant protein source.

Quinoa: A rare plant food that is actually a complete protein with all 20 amino acids! In addition it is high in several trace minerals.

Flour: Nearly every baked good requires flour, so this is an obvious one. However, regular flour is highly refined and void of much nutrition. Nowadays, numerous healthier substitutes exist such as oat, einkorn, tapioca, and almond flour. Be sure to research equivalents, as they all bake slightly different.

Sugar: Although not a health staple, some recipes require sugar, usually to balance or enhance other ingredients and spices. Healthier alternatives include coconut sugar or maple syrup.

Canned Veggies: Yes, vegetables are carbs- they’re exceptionally nutritious carbs thanks to their fiber content though. While you can’t really go wrong with veggies, opt for the non-starchy options over ones like corn, potatoes, and yams and rinse them off to remove excess sodium.

Oats: Lastly, this hearty, fibrous hot breakfast cereal packs nutrition.

FAT STAPLES

**Nut butters**: Frequently eaten with fruit or atop toast, nut or seed butters are a great source of healthy fats. However, many conventional brands (think Jiff and Peter Pan) are laden with added sugars and inflammatory oils. Instead, look for versions with one to two ingredients.

Nuts/Seeds: Amplify your health with these brain boosting plant proteins and fats. Walnuts, pistachios, and almonds are especially high in omega-3 fatty acids.

Olive Oil: This is a saute staple! Highly promoted amongst the Mediterranean diet, olive oil is high in monounsaturated fats and antioxidants and protects against heart disease.

Avocado Oil: Nutritionally speaking, avocado oil is quite similar to olive oil- high in those healthy monounsaturated fatty acids and antioxidants. However, it has a higher smoke point and is therefore better to drizzle over anything being cooked at a temperature higher than 350 degrees.

Coconut Oil- The oil is very similar to the milk but touts more functionality. Another source of MCTs, it also has a higher smoke point than olive oil, so can be drizzled on foods before cooking in the oven, and can also be used for sautéing, baking, air frying, or added to a morning beverage for mental focus.

Coconut Milk: Coconut milks and creams are one of the only sources of medium chain triglycerides (MCTs). MCTs are correlated with better brain and memory function, enhanced energy, and lower cholesterol and blood sugar levels. Substitute in place of dairy creams like heavy whipping cream or half and halves to thicken soups and stews or add a tsp to coffee in the morning for mental focus.

PROTEIN STAPLES

**Protein Powders:** Our chefs are great at increasing the protein content in recipes by simply adding in protein powder. Look for brands that are tested for heavy metals as well as grass-fed and organic.

Canned Beans: These magical fruits are full of plant protein and fiber, inexpensive, and can be mixed into soups, stews, salads, veggie burgers, and more. While they’re high in protein, they also contain a considerable amount of carbs, so make sure to consider that in your total intake

Lentils: Although they have the same amount of fiber as beans, they contain slightly more protein, giving them the slightest edge. Additionally, they have less phytates, a compound that may reduce the absorption of nutrients. Enjoy these sautéed, in soups, or cold atop salads.

Canned Fish/Seafood: Canned salmon, sardines, anchovies, tuna and oysters are some of the most underrated pantry staples out there. Full of healthy fats and high in protein, they are also pretty inexpensive compared to other meat and protein sources. Purchase ones in only water and drain them before consuming to reduce sodium content.

Bone Broth- The health benefits of this amplified broth are numerous and include: good source of amino acids, help with digestion and gut health, support immune function, and may also support joint health. You can utilize this the same way you would broth or you can warm up a cup and sip on it- it’s that tasty!

Soups/stews- For the nights when anything more than popping something in the microwave seems agonizing, low sodium soups can be a life saver. Choose ones with wholesome ingredients like veggies plus a protein such as beef, chicken or beans/legumes.

MISCELLANEOUS

Arrowroot Starch- Although it seems plausible that corn starch is derived from corn, the food processing industry uses these corn derivatives because they are cheap and abundant. But they’re also refined, inflammatory and stripped of essential nutrients. It’s time to upgrade to a pure starch that acts the same as the old but isn’t inflammatory or completely void of nutrition.

Mustard: Brown, yellow, dijon, honey- take your pick. Traditionally used to top sandwiches, it also comes in handy for making homemade dressings and marinades.

Vinegar: Similar to mustard, there are many varieties including red, white, and most nutrient dense, apple cider. Drizzle over vegetables before roasting or combine with mustard, oil, and spices for a wholesome salad dressing.

Soy Sauce or Coconut Aminos: A theme is emerging. If vinegar isn’t your forte, soy sauce or coconut aminos is an alternative. They can be used similarly as vinegar and can also flavor stir frys, risottos, salads, and more.

Cacao Powder- Too bad America found a way to kidnap chocolate and morph it into something not-so-nutritious. Because in its purest form, cacao is tremendously healthy. It’s one of the highest sources of magnesium in nature and offers more antioxidants per gram than blueberries, gojo berries, red wine, and pomegranates! Use this for hot chocolate, to flavor yogurt and smoothies, or simply sprinkle over fruit for an added punch of nutrition.

Seaweed- Emerging research suggests sea veggies are just as important as the old fashioned kind. They demonstrate numerous therapeutic effects like improving heart health, supporting the immune system, aiding in weight loss, balancing blood sugar and more. They also support detoxification, are a great source of iodine, antioxidants, vitamins and minerals, omega-3 fatty acids and support a healthy gut microbiome. And there are many different versions including kelp, nori, spirulina, wakame, chlorella, kombu, and dulse.

FINAL THOUGHTS

Meal prep can feel daunting in today’s culture. However, planning in advance is an invaluable practice that eases stress about meal times. Part of that planning entails maintaining a stocked pantry full of nutrient dense and satisfying ingredients. We love using Thrive Market for these essentials!
Not to mention, the less refined and sugar laden items you keep on hand, the less likely you are to consume them! Next time you’re at the grocery store, consider replacing those rainbow colored cereal boxes and other empty calorie snacks with a few of the upgraded staple items mentioned above and *feel* your health transform.

Finally, if meal preparation still seems overwhelming A Perfect Fit is here to help you accomplish your health goals by providing this service for you! Allow us to kickstart your journey by stockpiling your pantry, preparing hearty, wholesome meals for the week, or providing a nutrition consultation to discuss health goals and meal planning and prep.