I learned from my mother and grandmothers’ that you need a well-stocked pantry to meal prep delicious and healthy meals on a budget. Growing up, we rarely ate out and most of the meals we had were made from scratch using ingredients they had stocked up in their pantry, refrigerator, and freezer. Pantry staples are meant to make mealtime easier and affordable by having non-perishable items already at home. I’ve tried to adopt their lifestyle and keep my freezer and pantry fully stocked with enough food to survive any of life’s disruptions.

Using the advice I learned from them combined with some of my favorites, I’ve built an essentials list of ingredients to keep on hand.

This list will help you build a well-stocked pantry with ingredients you can pick up at your local grocery store or order online using a delivery service.

Protein Packed Staples

These pantry staples are packed with protein and can make any meal delicious and filling. 

Beans- Both canned and dry beans are a great low-cost addition to any pantry. Black beans, kidney beans, garbanzo beans, northern white beans, baked beans, and refried beans. You can make plants based and non-plant-based meals with these ingredients. I love making a bean chili, hummus, or using beans as salad toppings.

Canned Tuna- Tuna is a very versatile pantry ingredient. I love making a tuna puttanesca pasta at least once a month.

Canned Salmon- Salmon patties are one of my favorite go-to pantry meals. I always keep a can of salmon stocked in my pantry. 

Canned Tomatoes and Sauces 

Tomatoes 

Tomatoes can make any meal into magic. Roasted tomatoes, diced tomatoes, stewed tomatoes, tomato sauce, there are so many shelf table tomato options to choose from.

Pasta Sauce

Always keep alfredo or marinara sauce on hand to whip a delicious pasta meal at any time.

Baking Ingredients

Flour, sugar, baking powder, baking soda, are all things you want to keep on hand. You never know when you might have a sweets craving and want to bake a dessert

Download the list to see my full list of recommendations.

What are some of your go-to pantry items?