Staples To Stock Your Pantry

Oh hey friends! So I wrote something yesterday with the date and I had to scribble it out to write 2012. Craziness, I tell you!

As many of us are cleaning our homes, putting workouts as a priority, deciding on goals, and cleaning up our diets, I thought it’d be fun to share what types of staples to have on hand to create delicious dinners, yummy recipes, and savory, nutritious meals so that we ALL can be super successful on this front in the year 2012.

I LOVE clementines. Like SO much.


Most of these staples are in my fridge/freezer/pantry almost year ’round! I decided lastminute to do it all in one post….you’re welcome.

(I am typing this as I chomp on an apple. Woot)

Healthy Staples to Have on Hand


  • eggs
  • milks (almond, soy, dairy, coconut, rice, etc.)
  • spinach
  • Greek yogurt
  • salsa (if opened; the kind I get can be in the pantry until opened)
  • salad dressings (homemade or store bought)
  • berries
  • whole wheat tortillas
  • cheese (goat cheese, swiss cheeses, feta cheese <–my favs!)
  • yeast <—to make bread!
  • mustard
  • hummus
  • carrots
  • lettuce, kale, other leafy greens
  • already cooked rice, couscous, noodles, or quinoa
  • leftovers 😉



  • frozen berries
  • chicken
  • tofurkey sausages
  • black bean or veggie burgers (frozen)
  • turkey patties
  • frozen veggies bags
  • frozen yogurt
  • salmon
  • bread (buy ’em on sale and freeze them! or make it and freeze it!)
  • freezer jam <—my mom’s speciality
  • frozen pizza (for the husband, and me : with added spinach


  • nut butters
  • nuts
  • dried fruit
  • pita chips
  • balsamic vinegar
  • olive oil
  • protein powder
  • tea bags
  • apples, oranges, clementines, pears, etc.
  • sweet potatoes, onions, tomatoes
  • squash
  • canned pumpkin
  • canned beans
  • dried beans, dried lentils
  • enchilada sauce
  • pasta/tomato sauce
  • salsa
  • cereal
  • old-fashioned oats
  • syrup
  • honey
  • whole wheat bread
  • dark chocolate
  • whole wheat pastas
  • baking items (ww flour, sugar, baking soda, etc.)
  • spices
  • canned tuna fish
  • nutritional yeast
  • chia seeds, flax seeds (if had for long, refrigerate)

chia chia!

It may seem like an overwhelming list, but as you pick up these items at the grocery store, you are taking steps toward a healthier you!

(Pita chips make me healthy because I eat them with hummus, and they make me happy! 😉 Frozen yogurt because I need a good treat once in awhile. hah.)

Of course not everysinglefood listed is all I eat (trust me I eat my fair share of food that isn’t necessarily ‘whole’ anything), but for the most part, 90% of what is listed above is what I eat on a regular basis. (Because of human error I am probably forgetting something really basic and obvious…….)

When I cook or make a meal, I normally make the meal with the bulk of it being a fruit or veggie, a good portion being something of protein, and a nice rounded out complex carbohydrate. This helps me to plan and prepare meals for me and my husband (and family) that are easy to put together (can you tell I hate ‘hard’ stuff in the kitchen?!), nutritious, and delicious.

I sure hope this helps–cheers to a happy, healthy, fit, nutritious 2012!

I am off to PUMP some iron–if you need some extra mojo for the new year, weight training can help YOU become a better you. Read more here :)

VOTE for me. Kthanksbye.

What are YOUR staples that YOU keep on hand?? What are some of YOUR meals that you make that are easy??

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  1. My staples are very similar! You really covered everything!! A meal I made the other day that is super easy was a little bit of vegetable broth, some seasoning, mixed vegetables, brown rice, and some tempeh! (First time I made the stuff!) And Jonny added chicken one night to his and pulled pork the other night!

    • that does sound easy and deliicous! I need to try to make tempeh….it’s in the freezer but I just gotta do it, ya know?! 😉

      • well i would look up some recipes because honestly mine was kind of plain, but still decent. next time i would definitely had something more flavorful!

  2. great list!! i agree to everything you have on there. i try to keep our pantry and fridge stocked at all time with healthy for you, REAL foods. there are a couple that we MUST have at all times, otherwise i have to make a stop at the grocery store – peanut butter (for me), milk (for the hubby), and bread (for both of us). 😉

  3. Ooo thanks for posting this!! I should really freeze more things. Being at school and having to cook for myself can make things difficult because food goes bad too quickly, but freezing it will prevent that!

    • I freeze everything : extra dinners, bread, tortillas, milk (husband) –when it’s on sale, I buy it and freeze it. I also hate going to the grocery store more than 1 time per week –no idea why?! 😉

  4. My kitchen sounds about the same, minus anything with wheat or soy! I should try some veggie patties though!

  5. I have at least 90% of everything that you have listed! I just found your site, and l love it! I am a yoga instructor and personal trainer, and just started my training to become a Certified Health and Wellness Coach. Hooray! Like you, I want to help others and have the credentials.

    I am curious about what you eat before and after a strength workout. What about cardio?



  6. caroline orien says:

    boy do I wish I was going to your bodypump class! =) That is quite a list. Something I did to build up pantry was buy one bulk ingredient once a week. (i.e, cashews or chia seeds or protein powder) so that I don’t break the bank in one go.

  7. My list is very similar! I must always have almond milk or I get the shakes (okay, that’s a little dramatic)! I am still in college so I like to make a lot of soups for easy leftovers!

  8. Love those chia seeds! I can’t get enough of them. I’m a chia seed lover. Great list!


  1. […] (I’m a health coach for an insurance co). Yikes! Luckily I had good eats on handthank you stocked pantry/fridge!) But still, headache mania. So I use the computer a lot (duh), thus, my head needs a major […]



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