10 Essential Foods to Make Eating Well Simple Every Day of the Week

 15 Essential Foods to Make Eating Well Simple Every Day of the Week

As a nutritionist, I can confirm that meal planning is highly recommended for healthy eating. However, I understand that it may not always be feasible to plan every meal for your family in advance. If you struggle with meal planning, there is still a simple way to improve your diet: keep a well-stocked and healthy pantry. This can be a great starting point for creating nutritious meals without having to plan every detail. To help you build a healthier pantry, here are 15 essential items to stock in your fridge, freezer, and pantry.

chickpeas in cans

Preparation ideas

With just a can of chickpeas in your pantry, you can easily prepare a variety of meals including both dinners and lunches.

You can use the chickpeas as a source of protein and fiber by draining them and adding them to soups or stews. Alternatively, you can mash them up with fresh dill, diced celery, and lemon juice to create a delicious filling for a wrap. Moreover, you can explore the various options of chickpea-based dishes such as chickpea cakes, chickpea tacos, and chickpea salads.

Put it away for later

You can store any extra chickpeas by placing them in a sealed container in your refrigerator, where they can last up to a week. You also have the option of freezing them for later use. To freeze them effectively, it is recommended to dry the canned chickpeas as much as possible and lay them in a single layer on a baking sheet before placing them in the freezer. Once they're frozen solid, you can transfer them to a zip-top bag or an airtight container for long-term storage.

health advantages

Although chickpeas may not look impressive, they are packed with essential nutrients that can greatly benefit your health. A single cup of cooked chickpeas provides 12.5 grams of fiber, 14.5 grams of protein, and only 4 grams of fat, making them a nutritious option for your diet. Additionally, chickpeas contain high levels of manganese, which promotes healthy bones, and folate, a vital B vitamin that aids in the formation of DNA and the creation of new cells.

Chicken breast

Preparation ideas

Chicken is incredibly popular in the United States and is often used as a main ingredient in a variety of dishes, such as stir-fries, sandwiches, pastas, soups, and casseroles.

If you keep boneless, skinless chicken breasts in your kitchen, you can easily incorporate them into a nutritious dinner. Simply combine the chicken with a whole grain, such as rice, quinoa, or pasta, and a serving of vegetables like broccoli, green beans, or carrots.

To enhance the flavor of your dish, you can use pantry staple herbs and spices like dried basil, rosemary, oregano, or garlic powder to season your chicken before cooking.

Put it away for later

We're pretty excited about chicken here, and for good reason. Not only is it a delicious and healthy source of protein, but it's also incredibly easy to store for future use. Raw chicken breasts can be frozen in their original packaging, although it's easier to separate them individually if you place them in separate foil packets.

If you have left over cooked chicken, it's just as simple to preserve. Just place it in an airtight container and freeze it for up to 9 months.

health advantages

This poultry option's premium complete protein can strengthen your immune system, aid in muscular growth, and hasten the healing of wounds.

Salmon smoked

Preparation ideas

Fresh salmon filets are frequently praised for their adaptability and healthy fat content, but smoked salmon is an even simpler way to prepare nutritious meals.

It comes prepared for use in pastas, salads, and wraps (try a salmon-kale combo). This is because it has already been cooked. Lemon, dill, smokey paprika, and cream cheese are excellent combinations with smoked salmon.

Put it away for later

Because smoked salmon is often sold in smaller packages, you may not have any leftovers to store. However, if you do, you can preserve it by placing it in a sealed container in the refrigerator for up to 1 week, or in the freezer for up to 1 month.

health advantages

Smoked salmon, like fresh salmon, is a good source of omega-3 fatty acids, which are good for the heart and brain. Additionally, it contains antioxidant vitamins A and E, which assist to reduce inflammation. Just be mindful of its high sodium level, which ranges from 600 to 1,200 milligrams per 100 grams.

Extra-firm tofu

Preparation ideas

It's probable that you haven't eaten tofu properly prepared if you're still on the fence about it.

Extra-firm tofu may be prepared for beautifully crispy pan frying by pressing the moisture out of it, making it the ideal protein for stir fries, curries, and Asian noodle meals. It may absorb the flavor of any sauce or seasoning because of its bland flavor.

Put it away for later

If you have leftover extra-firm tofu after your meal, you can store it in the refrigerator for 5-7 days if it is in sealed packaging, or in the freezer for up to 4-6 months.

health advantages

Don't be afraid to try tofu! Despite the myths that it can affect your hormones, studies have shown that tofu may actually have health benefits in preventing hormone-related cancers such as breast cancer. Additionally, tofu is a great source of plant-based protein, with 17 grams per 3.5-ounce serving, and provides over 50% of the Daily Value of calcium.

lentils in red

Preparation ideas

Red lentils take an average of 20-25 minutes to cook, making them a convenient choice for preparing meals. While there are several colors of lentils available, red lentils have a sweet and earthy taste that is ideal for making daal, an Indian stew that is seasoned with onions, tomatoes, and spices. You can explore a gingery recipe for daal with red lentils.

Put it away for later

Leftover lentils are versatile and can be used as a side dish with sautéed greens or as a high-fiber topping for baked sweet potatoes. You can keep cooked lentils in the refrigerator for 5-7 days in a sealed container.

health advantages

Lentils are part of the pulse family and have numerous health benefits. They contain a combination of antioxidants and fiber, which makes them beneficial for heart health. Additionally, they have a high protein content of 46 grams per cup (when dried).

Whole wheat spaghetti

Preparation ideas

When you need a quick dinner solution, pasta is always a good choice, especially if you opt for whole wheat spaghetti. These noodles are thin but strong, making them a versatile option for various dishes.

 You can use whole wheat spaghetti to make a Mediterranean-style pasta dish with sun-dried tomatoes, artichokes, and olives. Alternatively, you can toss it with a store-bought or homemade pesto sauce, cannellini beans, and fresh arugula.

Put it away for later

Uncooked whole wheat spaghetti can be stored like regular pasta, but cooked whole wheat spaghetti should be refrigerated and can last for 3-5 days. If you decide to freeze it, keep in mind that it may not retain its original texture when reheated and could become mushy.

health advantages

Whole wheat spaghetti contains a significant amount of fiber that can aid in maintaining healthy weight, regulating digestion, and lowering cholesterol levels.

Quinoa

Preparation ideas

If you're looking for a different grain option for your casserole, stir-fry, or grain salad, consider using quinoa instead of the typical rice. Quinoa has a fluffy and nutty texture that can add some variety to your dish. To cook quinoa, use a 1:2 ratio with water or broth and boil it until it becomes tender, which usually takes about 20 minutes.

Put it away for later

After you have cooked and fluffed quinoa for one meal, you can use the leftover quinoa for other meals. Store it in a sealed container in the fridge for up to 1 week, and you can use it whenever you need a carb-y substance in salads or stuffed grilled zucchini. For instance, you can use it to make a fruity salad or add it to stuffed grilled zucchini.

health advantages

Choose from a variety of health benefits that quinoa offers! Its fiber content keeps you satiated, can assist in losing weight, and aids in regular bowel movements. Additionally, it contains significant amounts of protein, anti-inflammatory flavonoids, and essential micronutrients like magnesium, copper, and manganese.

Quick-cooking oats

Preparation ideas

When you're buying healthy pantry items, remember to include breakfast items too. Quick-cooking oats can be cooked in the microwave in less than two minutes and can be paired with various morning add-ins such as sliced bananas, peanut butter, blueberries, pepitas, or protein powder. With a wide range of options, you can customize your breakfast bowl to your liking.

Put it away for later 

Leftover oatmeal may not be appetizing the next day, but you can make good use of extra dry quick-cooking oats. You can add a sprinkle of it to muffin batter or meatloaf to give them some structure.

health advantages

Oats are often considered a superfood, and with good reason. They are rich in soluble fiber, which has been shown to lower cholesterol levels. Oats also contain beta-glucan, which can help regulate blood sugar levels. Additionally, eating a diet rich in whole grains like oats may help reduce the risk of developing colorectal cancer.

Bone broth 

Preparation ideas

Uncertain about which broth to select among the vegetable, chicken, and beef options? You could consider trying bone broth, which is a versatile choice that complements a variety of flavors. While all bone broths are produced using animal bones, some are infused with additional ingredients like herbs, spices, and vegetables.

Bone broth has the ability to produce robust soups and flavorful sauces, and it can be used in place of water when cooking rice and quinoa. You can use it as a substitute for other kinds of broth in recipes such as beef taco soup, chicken a la king, or even macaroni and cheese.

Put it away for later

Once opened, bone broth can be stored in its original packaging in the fridge for approximately 4-5 days. Alternatively, you can freeze it by transferring it to ice cube trays, which allows for convenient small portions.

health advantages 

Although bone broth may not possess all the extraordinary health benefits that some individuals attribute to it, it does exhibit potential for improving overall well-being.

Since it is produced by boiling animal bones, bone broth contains collagen, glucosamine, and chondroitin, which have the potential to relieve joint pain. Additional advantages may consist of improvements in digestive health, sleep quality, and brain function.

The sweet potato

Preparation ideas

The natural, earthy taste of sweet potatoes blends excellently with spices such as cinnamon, nutmeg, and ginger, and their versatility in the culinary world is evident in various global cuisines, ranging from Mexican to Indian. You can add diced cooked sweet potatoes to tacos, curries, or pasta dishes to add flavor and texture. Alternatively, you can bake them whole in the oven as a reliable and tasty side dish.

Put it away for later

You can store leftover mashed sweet potatoes in a resealable plastic bag in the refrigerator for approximately 3-5 days. This will provide a unique and nutritious ingredient for use in smoothies or muffins.

health advantages

Sweet potatoes contain a generous amount of potassium, which helps maintain the proper functioning of nerves and muscles. Additionally, their soluble fiber content aids in reducing cholesterol levels and regulating blood sugar.