Pantry Stocking Guide

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By Sarah Lawson, PRO Medical Registered Dietitian

The key to building a healthy pantry is having items that are nutrient dense and can be used in multiple different preparations. Aim to have foods on-hand that are easily adaptable to different flavor profiles as well. For instance, an ordinary can of tuna can be used to create different styles of tuna salad such as a Tuscan Tuna Salad made of white beans, sun-dried tomatoes, and capers or take an Asian inspired twist by make a dressing of peanut butter, soy sauce, and sesame oil.

Alternatively, keep meals interesting by having favorite condiments that are multi-purpose. Take jarred pesto as an example – a small amount go can a long way to provide a lot of flavor. Some methods of preparation include folded into an egg scramble, sautéed into a vegetable side dish, or can be used to garnish a soup. These are some examples of how to keep basic foods interesting and varied.

Don’t forget to utilize healthy freezer foods. If going long periods of time between grocery trips, frozen produce and proteins can come into handy as quick meal alternatives. For instance using pre-cooked chicken breast strips with stir-fry vegetables as an easy 10 minute meal that is high satiety works great in a pinch. You can also batch cook soups and stews that are high protein/high fiber and freeze for later use.

This can also be a good opportunity to help you grow as a cook! Experiment with finding slight more advanced recipes than what you’re used to making as an extra challenge and learn new techniques. You never know what you like until you try something new!

‘Quarantine’ Grocery Shopping List

Pantry Items

Canned tuna
Canned chicken 
Peanut or almond butter
Dry lentils
Brown rice
Whole wheat (or bean) pasta
Canned organic beans (garbanzo, red kidney, black beans)
Canned diced tomatoes
Low-sodium chicken or vegetable stock

Condiments

Sun-dried tomatoes
Pesto sauce
Capers
Thai curry paste
Coconut milk (regular or light)
Soy sauce
Sesame oil
Lemon juice

Fresh Ingredients

Ground meats (beef, chicken, turkey)
Eggs
Plain Greek yogurt or cottage cheese
String cheese
Hummus
Spinach or mixed greens
Onions
Carrots
Celery
Cucumber
Spaghetti squash or zucchini

Frozen

Vegetables (stir-fry mix, riced cauliflower, broccoli florets)
Mixed berries
Cooked grilled chicken breast strips
Cooked shrimp
Edamame
Burger Patties (beef, chicken, turkey or vegetarian) 

Other Dry Goods

High-Fiber tortilla wraps
Protein bars
Ready to Drink protein shakes – 20/20 LifeStyles has great options!
Unsweetened applesauce
Freeze-dried edamame
Almonds
Walnuts


PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.

Check out healthy recipes here.

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