From Pantry to Plate

Benefits of a well-stocked pantry

• Improves nutrition: More whole foods and fewer highly processed foods.
• Saves money: Less money spent on restaurant and fast food; fewer trips to the grocery store.
• Reduces waste: More reliance on foods with versatility and a longer shelf life (and less “aspirational produce!”)
• Sets you up for success: When ingredients are available and ready-to-use, it makes meal prep follow-through easier.
• Gives you options: Pantry meals can be made on the spot; even if you enjoy cooking with recipes and fresh ingredients, pantry meals provide a back-up plan.
• Boosts cooking confidence: You only need basic cooking skills to put together pantry meals!

Ideas to stock your pantry

Grains and pasta

• Grains: brown rice, wild rice, quinoa, barley, bulgur, oats, polenta (look for instant versions to save time)
• Pasta and gnocchi: preferably whole wheat or bean-based
• Asian noodles: look for heat and serve versions; ramen noodles are cheap, versatile and quick-cooking
• Whole grain breads, buns, tortillas: refrigerate to extend shelf life

Proteins

• Beans and lentils of any kind, split peas, black-eyed peas (if buying canned, look for lower sodium versions)
• Tofu
• Canned chicken, light tuna, salmon, sardines, anchovies, clams, crab
• Chicken or turkey sausages (versatile and long shelf life)
• Keep frequently used meats and seafood in your freezer

Produce

• Fresh produce with a longer shelf life: potatoes, cabbage, broccoli, carrots, bell peppers, apples, oranges, lemons, limes, grapes
• Canned fruits and vegetables: look for no sodium or no sugar added versions
• Frozen fruits and vegetables: look for special blends that help with recipes (e.g., soup blend, stir-fry blend, mirepoix)

Eggs and dairy

• Eggs: whole eggs, egg substitute, boiled and peeled eggs
• Milk, sour cream and yogurt (plain Greek yogurt can double as sour cream)
• Cheese: versatile options include cheddar, mozzarella, parmesan; consider keeping sliced and shredded versions on hand
• Butter: salted and unsalted

Other frozen foods

• Healthier breaded chicken, turkey or chicken meatballs, precooked chicken or shrimp
• Frozen potatoes: diced or shredded with no oil or salt added
• Frozen pastas such as ravioli or tortellini; frozen pierogi

For soups and sauces

• Crushed or diced tomatoes
• Tomato paste
• Coconut milk
• Broths and stocks (concentrate is economical and long-lasting)
• Curry pastes
• Ready-to-use sauces: marinara, pesto, stir-fry, enchilada

Other

• Aromatics: garlic, ginger, shallots, onions (look for frozen, jarred or tube versions for added convenience)
• Oils: avocado, olive (pure and extra-virgin)
• Sweeteners: sugars, honey, vanilla extract
• Vinegars: apple cider, balsamic, red wine, rice
• Condiments: ketchup, mustard, soy sauce, mayonnaise, salad dressings, hot sauce, Worcestershire, salsa, chili sauces, hoisin sauce
• Herbs and spices: salt, pepper, oregano, cumin, chili powder, smoked paprika, cinnamon, nutmeg, ginger
• Seasoning blends: Cajun, Italian, Asian, Mexican, Mediterranean, Middle Eastern
• Seasoning packets: for tacos, chili, sloppy joes (look for reduced sodium)

Pantry to plate ideas

Frozen meatballs + marinara + pasta

Heat meatballs and marinara. Serve over cooked pasta.

Canned chickpeas + curry paste + coconut milk + frozen vegetables + rice

Simmer beans, curry paste, coconut milk and vegetables. Serve over rice.

Precooked sausage + frozen sliced peppers + mozzarella + bun

Slice sausage and sauté with peppers. Serve on bun with melted cheese.

Canned tomatoes + gnocchi + frozen spinach

Heat tomatoes and spinach. Simmer gnocchi in mixture.

Ramen noodles + frozen stir fry vegetables + cooked chicken + stir fry sauce

Cook ramen. Mix with cooked vegetables, chicken and sauce.

Canned tuna + English muffin + parmesan

Put tuna on toasted English muffin and melt parmesan on top.

Frozen shrimp + pesto + canned diced tomato + pasta

Cook shrimp. Mix with pesto, diced tomato and cooked pasta.

Canned beans + tortilla + cheese

Warm beans. Add beans to tortillas with cheese, fold, and melt.

Frozen vegetables + eggs + rice + soy sauce

Cook vegetables. Scramble eggs. Mix with rice and soy sauce.

Potato + frozen broccoli + cheddar cheese

Microwave potato and top with cooked broccoli and melted cheese.

Frozen diced potatoes + frozen onion + eggs + cheese

Cook potatoes and onion. Add in scrambled eggs and cheese.

Instant polenta + canned white beans + frozen greens

Cook polenta. Top with beans and greens sautéed with olive oil.

Frozen breaded chicken + pasta + marinara + mozzarella

Bake chicken. Top with marinara and cheese; warm. Serve over pasta.

Canned beans + salsa + rice

Warm beans. Add beans and salsa to cooked rice.