I was looking in my refrigerator the other day, and besides noticing that it really needs to be taken apart and cleaned, I thought about how there are certain things I always have on hand, both in the refrigerator and in the pantry.
I’ve found that having certain staples in the pantry or in my refrigerator means that I’m rarely caught in the “I don’t have any food” syndrome, which used to send me running to the nearest fast food restaurant in search of a quick fix. And unfortunately, even after I visited the restaurant, I still didn’t have any food to make good meals quickly and easily.
Over time I’ve learned that there are certain things I should always have on hand, and sadly, chocolate cookies aren’t one of them! Here 20 pantry/refrigerator staples that I almost always have on hand.
- Beans/Lentils
- Pastas
- Flour
- Spices and Condiments
- Brown Rice or whatever you like
- Oats
- Frozen Veggies
- Canned Veggies
- Canned Fruits
- Canned Tomatoes
- Dried Fruits
- Peanut Butter/Nuts
- Sweet Potatoes
- Onions
- Greek Yogurt
- Milk
- Fruit
- Lean Meat of your choosing
- Eggs
- Healthy oil
There were other things on my list, but I tried to narrow it down to the main ones. Planning and preparation are two words we just can’t seem to get away from in this journey. Why? Because planning and preparation can often times save you from making choices you will instantly regret! Trust me, I’ve been there more times than I can count.
Question: What are a few things that you always have on hand? Diane
My list is very similar.
A few things I have learned about my list
I am careful that canned things have NO added sugar or salt. So I do keep canned fruit (like pineapple and mandarin oranges) but both are packed in real fruit juice and not syrup.
I do keep canned tomato products but they are NO SALT ADDED.
I cook raw meats the minute I walk in the door from the store. Some go in the refrigerator – but at least half (here, because we don’t have a lot of meat eaters) go in the freezer. I put the meat flat/not touching in freezer bags so a single serving can be extracted and it is not a frozen block.
I am careful that frozen veggies are just frozen veggies – it is surprising how many look like they are plain but have other ingredients listed.
DRIED FRUIT is one of my pet peeves. It is HARD to find with NO added sugar.
.-= vickie´s last blog ..Four lessons from one striped skirt (lessons get shorter as you read) =-.
That sandwich is making me hungry!!! Okay, let me focus here…
Number one on my list is greek yogurt. I love it. The family loves it. We spend a lot of money on it. Oh well, my kids don’t need to go to college
.-= Marisa (Loser for Life)´s last blog ..A Trip On The Wagon =-.
ahhhhhhh that photo makes me hungry…did you take it….very good!!
I always have yogurt in my fridge, that’s something I know I can turn to when wanting something..with fruit..always have fruit and cut it up and enjoy…boring I know.
Peanut butter and jelly are a must because when I have no time and if I’m low on other foods I can quickly throw together a sandwich for lunch. I also like to keep cans of tuna on hand.
.-= Tracey @ I’m Not Superhuman´s last blog ..You Asked, Part 1 =-.
MY smoothie components are always in stock as they can be eaten for any meal and are quick:
oatmeal,fruit,protein powder,yogurt,peanut butter,sunflower seed
chocolate chip cookies are off my list too
lol
Yummy sandwich ! Here’s my 20
1 rolled oats
2 steel cut oats
3 garbanzo beans
4 black beans
5 quinoa
6 blueberries
7 apples
8 greens mix of romaine, watercress
9 caqbbage
10 celery
11 carrots
12 walnuts
13 garlic
14 mushrooms
15 spices
16 vital gluten
17 whole wheat flour
18 honey
19 olive oil
20 boneless skinless chicken breasts
Actually there are two more- plain nonfat yogurt and cottage cheese
.-= Diane´s last blog ..To be 9 again =-.
It’s not a refrigerator staple, but I ALWAYS keep jerky (of some kind) on hand. Jerky is a no-excuse, nothing can go wrong with it kind of protein. Unlike protein bars, jerky can’t melt in your glove box on a hot day. It’s a quick-fix food that has a long shelf life, and is great at keeping me from getting caught in a moment of hunger.
Low in calories, low in fat, high protein, and processed mostly in the small intestine, jerky is hard to digest and actually serves as a great appetite suppressant.
One thing I ALWAYS keep in the fridge is MUSTARD!!! Mustard is very low calorie and add zip to everything.
.-= Emergefit´s last blog ..Game off… Game on… =-.
Yes to PLANNING & prep too! Hey, I have 2 kinds of mustard I always keep in the house.. I love it on veggies, meat & in tuna too! Roy & I are alike again. On top of that, oatmeal, protein powder & bars (homemade & bought), PB, frozen veggies & berries, almonds, my healthy bread, chicken/turkey, cinnamon & other spices.. I could go on but these are there all the time!
.-= Jody – Fit at 52´s last blog ..Staying Fit at Many Ages! =-.
Chicken breasts
cherry tomatoes (i love them)
almond butter
frozen veggies (brussels sprouts, broccoli etc)
Almond breeze
spices
cheese
oats
banana’s
I could keep going but i’d run out of space
New with my healthy lifestyle – green beans. Preferably fresh but a few bags of frozen just in case. And black bean burgers and tuna for quick lunches if I didn’t plan something else.
.-= Karen@WaistingTime´s last blog ..Does there have to be a reason? =-.
Always on hand: almond butter and milk, frozen veggies, Greek yogurt, oatmeal, spices. Gonna hafta add sweet potatoes. I was craving them yesterday and had to make a special trip to the store.
.-= ‘Drea´s last blog ..Picture This: Along The Trail =-.
You wrote my list for me. I can always put something together although lately I’ve gotten into the I don’t want to stage. But Hunni and I made a promise not to do this.
.-= Cynthia (It All Changes)´s last blog ..Anything You Can Do… =-.
With the exception of minimal stocks of No. 9 and 10, and none of No. 12, that could be my kitchen. Have you been peeking Diane?
No, I still don’t dare keep PB as it’d be gone in no time flat. Rapidly transformed into a spare tyre around my waist!
I’d add in fresh veggies by the truckload, various teas (inc. some herbal ones) and ‘proper’ coffee for the man. Also bottled water, but not for me – I’m strictly a tap water gal. However, the only way I can get lovely hubby to drink enough is to buy the bottled stuff – grrr! And bread. We always have bread
The thing which interests me most is what ISN’T in my kitchen any more. NO to pre-prepared foods, chocolate, potato crisps, biscuits, full-fat anything, and unhealthy snacks.
.-= Deniz´s last blog ..A great day =-.
Were you looking in my fridge/pantry?
I love having all of those items on hand to be able to fix a meal at home without the need to go to the store, or to a restaurant!
=-.
.-= tj´s last blog ..PUFFINESS BE GONE! Weigh in today!
My list is similar to yours, but substitute the milk with almond milk. I’ve yet to find a good substitute for yogurt.
Some day, some day!
.-= Erin´s last blog ..CHOCO BERRY, baby! =-.
I couldn’t agree more – a stocked pantry/fridge/freezer is key!
I always have boneless, skinless chicken breasts, 97% fat free ground sirloin, quinoa, red lentils, canned tomatoes and flour and yeast for my beloved homemade pizza crust!
.-= Biz´s last blog ..Sometimes life gets in the way . . . =-.
I make sure I always have:
ground turkey breast in the freezer
reduced fat peanut butter
yogurt (preferably greek)
two drawers of veggies
bananas
avocados
brown rice
whole wheat / whole grain pasta
and dried beans around, along with canned no salt added veggies.
I have a host of other things, too, but we try to stay stocked up!
.-= Pam´s last blog ..Mother’s Day & A Mother’s Intuition =-.
My list is similar, except for the dried fruit. I am allergic to sulphites, and they’re almost always in there. I also prefer frozen fruit/veg to canned, but I’ve always got canned tomatoes and low sodium stock of some kind.
I was mentally preparing dishes while reading your list Diane. Have you every tried rice and beans with salsa? You probably have that on hand sometimes too. It’s really good and can be whipped up in no time. Also, it’s an inexpensive dish for a large family like yours.
.-= karen@fitnessjourney´s last blog ..Through the Years =-.
My list of on-hand items is almost identical to yours, except I tend to hsve regular potatoes on hand instead of sweet potatoes (even though I prefer sweet potatoes!) and no Greek yogurt, jut the normal stuff usually (which remind me, I’m out!). Since I cook pretty much every meal but e rare occasion from scratch I find I have to have a well stocked fridge and pantry to facilitate that. It’s a good habit to have, definitely!
.-= Taryl´s last blog ..Happy birthday to me! =-.
You pretty much got it.
I like to buy things to have them in the pantry. So when I get the one in the pantry out to use, it goes on the list. This way I never run out!
.-= JourneyBeyondSurvival´s last blog ..My Favorite Meal =-.
I have all the same as you, basically! Sometimes I’m a little light on the beans, but other than that my list matches yours spot on!
.-= Nicole, RD´s last blog ..OIAJ: Safe or not? =-.
Popcorn is always my go to snack in the evenings. I feel I need to add that I air pop it and do not add calories to it. Whole grain, filling, all good (I hope
.
.-= Dr. J´s last blog ..The Biggest Loser Couples Compete for a Spot in the Final Four =-.
Great thought!! I tend to have milk, eggs, whole wheat bread, turkey, mustard, fat-free cheese, pop corn, and RF triscuits on hand at all times!!
.-= fittingbackin´s last blog ..Final Day in Punta Cana, 4 Book Reviews, Back to Life =-.
Great tips, thanks for sharing them! Being prepared really is one of the best tools you have for succeeding in your weight loss program. If you can plan ahead then you’ll be in total control of what goes into your body, and will be empowered and motivated!
Bacon.
Bacon.
Bacon.
As far as I’m concerned, the perfect food.
I always need to keep something convenient and healthy on hand for those nights that I just don’t feel like cooking!
.-= Alissa´s last blog ..Our Camping Trip =-.
Peanut butter, tuna and frozen vegetables are my have to’s.
Oh, this is a GREAT post. Thank you, Diane, for your list, and thank you to your readers that donated their lists and tips. Gold.
.-= Gina Fit by 41 Maybe 42´s last blog ..Happy Mother’s-Heart Day =-.
I am currently in the “training” phase with my soon to be husband to show him that sometimes you have to have certain staples in your pantry. He doesn’t get it at all.
xo
My list would look like yours, but with
-tomato sauce
-bread
-lunchmeat (usually bologna for kids)
-half-n-half
-sweet ‘n low
-sugar (I know this seems bad, but I use it in baking and it’s a staple in my pantry)
…and maybe a few others, but I can’t think of them right now.
You are so right that planing and preparation is very key in this journey. I have found that keeping boiled eggs and fruit in the fridge has proven helpful when I need a snack to hold me off between lunch and dinner.
Great post!!
.-= Leah´s last blog ..Feeling Better =-.
Great list. Mine is pretty much the same. I also always have some almond milk (since it doesn’t need to be refrigerated and keeps for a long time) as well as canned salmon to add some “quick protein” to a salad.
.-= Andrea@WellnessNotes´s last blog ..Tomato Love =-.
d*mn your list is so like mine…Ill add frozen precooked shrimp from costco
.-= Miz´s last blog ..Thinking outside ourselves. =-.
Tabasco, Olive Oil, Wheat Bread, Organic Milk, Coffee, Beer, and Cheerios.
Good stuff again.
-Joe
.-= Joe´s last blog ..I hate mornings but I love running =-.
I’ve always have on hand fruits (fresh and frozen), yogurt, low fat cheese, the basic cooking stuff as pasta’s, potatoes, flour, herbs and so on.
.-= Fran´s last blog ..A day in my life: Thursday May 13, 2010 =-.
My must-have staples are dark roast coffee beans, fresh vegetables, a good quality chicken base for making soups and sauces, red lentils, frozen spinach and chicken breasts, evaporated milk and canned salmon. Plus nearly very variety of canned bean (particularly pinto and black). My go-to pantry dinner is spicy salmon patties with roasted vegetables and salad. I also can make a pretty fabulous curried red lentil soup in about 30 minutes start to finish – full of carrots and spinach (fresh or frozen).