How to Build your Own Pantry, Fridge, and Freezer Staples
One of the principles of a healthy lifestyle through practicing intuitive eating is honoring our hunger. Instead of viewing hunger as something that needs to be managed, tamed, or stifled, we learn to see signs of hunger as an opportunity to check in with what our body needs. We can use it as a way to identify if our meals provide enough nutrients or energy and if our emotional needs are being met (if we’re feeling hungry without physical hunger cues like a rumbling stomach or headache, it may be a sign that your emotional health needs attention). We may even begin to look forward to hunger as an invitation to take a break from our busy day and show respect and appreciation for our body by providing it with the nourishment it needs to thrive.
One way that we can work to honor our hunger is by preparing for it. Not preparing to stifle it by drinking cups of water or chewing gum, but by responding productively by ensuring that we have food on hand when hunger strikes.
Eating is an important and often overlooked part of daily self-care. When we take the time to provide our body with enjoyable, nourishing foods, we are working to meet both our physical and mental health needs. Further, when we consistently meet our body’s needs and provide it with adequate energy and nutrients daily, we nurture a trusting relationship with our body. They trust that we’ll always provide nourishment when it needs it and trusts that we won’t deprive ourselves of the foods it asks for. If the only thing you did for yourself today was eat 3 meals, that’s huge! Don’t forget to celebrate feeding yourself, it’s no small feat.
One way that we can work to honor our hunger is by preparing for it. Not preparing to stifle it by drinking cups of water or chewing gum, but by responding productively by ensuring that we have food on hand when hunger strikes. Preparing for hunger can look like grocery shopping once a week or biweekly, planning meals for the week, packing a snack for a busy day of errands, having takeout delivered, and stocking your pantry, fridge, and freezer with food.
My nutrition needs, food preferences, access to grocery stores, budget, and even the size of my fridge and pantry are different from yours.
When brainstorming this post, I initially wanted to share with you my own pantry, fridge, and freezer staples. I quickly realized that because you and I are so unique, sharing my tools for stocking my kitchen may be more harmful than helpful. I often see photos on Instagram of fridges overflowing with leafy greens, dozens of kombuchas, and not a condiment in sight. Of perfectly curated pantries with uniform, labeled jars (which, as a type A, I am so jealous of, by the way). Of grocery hauls that contain absolutely no processed foods and cost more than most people’s share of their rent. Similar to the popular “What I Eat in a Day” posts, these photos encourage comparison. Showing you my (albeit tiny and disorganized) “pantry” space or fridge may leave you feeling like your diet is inadequate if your kitchen doesn’t look like mine. And I am not here for that! My nutrition needs, food preferences, access to grocery stores, budget, and even the size of my fridge and pantry are different from yours. Foods that are healthy and enjoyable for me may not be for you. That is the beauty of health — that we can all define it for ourselves and achieve it in unique ways with what we have available to us.
Instead of giving you a grocery list to copy, I want to share with you how to cultivate your own list of staples that will help you honor your hunger consistently. I’ll include some examples of useful staples to consider stocking and tips for saving money while building your own list.
Before we start shopping and stocking, let’s talk strategies for maximizing your money and space. Here are some general guidelines:
Don’t stock anything you won’t actually eat. If you don’t like canned corn or quinoa, don’t bother buying them. They’ll take up precious real estate in your cabinet and collect dust before eventually being thrown out or donated. Focus on foods that are nourishing and satisfying to you.
Start small. You probably don’t need to stock five different flours unless you are an avid baker. If down the road, you end up needing and acquiring almond, coconut, and wheat flour, so be it. But stocking one of everything you may need eventually isn’t necessary or cost effective.
Always consider your budget and shop smart. Here’s the thing — having a full fridge and pantry is a great feeling. But if after dropping $200 filling them, you don’t have enough money to pay your credit card bill, that great feeling fades fast. Look for sales on your most used items and grab an extra one for back up (if you can). Utilize bulk bins for expensive items like flour, seeds, nuts, and dried fruits to save money and buy exactly the amount you need. There’s really nothing worse than buying a 1 pound bag of xanthan gum when you only need 1 tsp for a recipe.
Store wisely. One of the scariest part of stocking up on food is the fear of it going bad before you can use it. There is nothing worse than finally getting around to eating the bag of walnuts you spent $8 on months ago, only to find them bitter and rancid. Get smart about how you store your food. Common dry staples like nuts, flours, and seeds can (and probably should) be stored in the fridge and freezer to extend shelf life, especially if you aren’t eating them daily. Consider experimenting with jars to stay organized, keep a visual inventory of your goods, and keep food air-tight.
Stick with the things you use the most. It probably goes without saying that the things you use weekly should be your first priority. If you eat olives like a fiend, make sure you consistently have them on hand. If you only eat them once and a while, consider saving the shelf space for something you prefer to eat more often. I currently have an absurdly large jar of pickled beets in my fridge that I used for a recipe two months ago and haven’t touched since. Almost daily, I wish I could use that shelf space for something more fun like kimchi or salad dressing.
Staples to consider:
Convenience meals either boxed or frozen like mac and cheese, lasagna, stir fry, or soup for when cooking isn’t an option.
Snacks. Planning for snacks is just as important as planning for meals. I hear from people all the time who say that if they kept chips in the house they’d eat the whole bag in 30 seconds. That may be true right now, because they’re labeling chips as an off-limit food. When they bring chips into their home, it feels frenzied and they overeat because it may be the only time they’ll be allowed to have it. Allowing yourself to stock things like chips and cookies regularly helps you meet the cravings as they come and eliminate the obsession that comes from depriving yourself of foods you enjoy. You’re less likely to binge and overeat foods that you give yourself full permission to have. Because you know that they’re always available and you are allowed to have them no strings attached, you know that you can stop whenever and they’ll still be here at another time if the craving returns.
Pantry
Make it Grain
Whole grains like brown or wild rice, quinoa, oatmeal, buckwheat, and farro to add texture, fiber, and carbohydrates (energy!) to any bowl or side dish
Pastas and noodles can be the base of an easy yet satisfying meal by adding in a few veggies or a great sauce
While whole grains are great, we also have to be realistic with the time we have to prepare them. Be sure to include some fast cooking grains as well for when you’re in a time pinch like white rice (ready in about 15 minutes) and quick-cooking rolled oats. Note: Quinoa is both quick cooking and a whole grain, so some can be both!
Can It
Do not fear canned food. Canned food can be an excellent option to keep fruits, veggies, beans, and miscellaneous foods on hand. Canned foods can sometimes be high in sodium, so I recommend buying low or reduced sodium options, if possible, or rinsing your beans and veggies before cooking. Aim to buy canned fruit in it’s own juices, rather than a syrup.
Canned staples to consider: all the beans for quick plant-based protein and fiber, your favorite veggies or fruits, tomato sauce, squash and pumpkin (for baking and as a base for pasta sauces or soups).
Canned coconut milk and coconut cream can be great options for adding to sauces or soups for a creamy finish
Canned tuna, anchovies, salmon, or chicken. These are usually inexpensive and can help you make a nourishing lunch in less than 5 minutes.
Fat Chance
Avocado, olive, coconut, ghee (clarified butter), sesame oils — whatever oils you like to cook with. Consider looking up what oils are best for the cooking methods you use. For example, avocado oil is exceptional for high heat cooking, whereas olive oil is better for low-heat or no-heat dishes.
Condiments like salad dressings, aioli, mayonnaise also count as fats to keep on hand to dress up plain meals
Canned or jarred olives can make a nice snack, add to a charcuterie board, or be mixed into pasta dishes.
Nut or seed butters can easily boost the lasting power of any snack or meal — toast, oats, apples, you name it!
Fun Stuff
Shelf-stable dressings, condiments, and sauces for added flavor and texture.
Nut or seed butters for a quick sandwich or to add protein and fat to plain oats or smoothies.
Seasonings and spices to add flavor and customize dishes. These are especially good when you’ve prepared plain meal prep “basics” like veggies or chicken to mix and match throughout the week. Seasonings allow you to make each dish unique, even if they are made from the same base ingredients.
Note: These are a tricky money sucker so start small with just a few basics like salt, pepper, garlic granules, and dried herbs. Expand from there with consideration to what cuisines you enjoy. For example, if you make a lot of Indian or Thai-inspired dishes, consider adding ginger powder, turmeric powder, and curry powder to your cabinet.
Miscellaneous
Cartons of shelf-stable broth and stocks for cooking grains or soups.
Tea and coffee
Apple Cider or Balsamic vinegars ( for cooking or if you enjoy making your own dressings)
Raw sugar, maple syrup, or honey for sweeteners
Baking staples (if needed) like baking powder, baking soda, or vanilla extract.
Fridge
Milk (or non-dairy alternative) to add to drinks, cereal/granola, or to add to dishes for a creamy finish
Yogurt (or non-dairy alternative)— great on-the-go snack or breakfast option
Butter (or non-dairy alternative) for baking or cooking
Eggs — great for a snack hard-boiled, breakfast, or for baking
Fermented goods like kimchi or sauerkraut add probiotics, fiber, and ton of flavor to meals
Condiments, cooking sauces (like soy sauce), and dressings to add flavor and satisfaction to meals
Cheese (if that’s your thing) can be a tasty protein-packed topper to bowls, or as a snack by itself
Seeds and nuts of choice for a protein and fat filled snack, to throw in breakfast bowls or salads, or for baking. My favorites are walnuts, chia seeds, and cashews.
Freezer
Fruits and veggies of choice; You can either freeze your own or buy bags from the grocery store for affordable, long-lasting nutrient dense options.
Frozen grains like rice, couscous, and quinoa are an often overlooked option but can make meal prep so much easier!
Again, convenience foods like frozen pizza, pre-seasoned fajita pepper blend, or one-pan-wonder bagged meals can be great back-up options to have on hand or for days where cooking a full meal from scratch is impossible but you still want to eat a home-cooked meal
Spare loaf of bread, bagels, or english muffins
Dry goods like nuts, flours, and grains that you use only on occasion (to help delay rancidity)
Left over meal prep in freezer safe containers are awesome DIY frozen meals to have on hand.
Even if we all ate the same foods, we wouldn’t all look the same!
I want to once again emphasize that we are all unique — in our preferences, our budgets, the size of our storage space. These are just ideas to consider when thinking about how you want to stock your own pantry, fridge, and freezer. This guide is in no way a list of “must-haves” or essentials needed to have a healthy diet. I recognize that having the option to stock your kitchen is undoubtedly a privilege. I know all too well that stocking up on my favorite staples (even when they’re on sale) isn’t always possible. Additionally, I want to mention that stocking your pantry can simply mean having one can of beans, one bag of rice, one jar of sauce, one frozen meal as a back up. It doesn’t have to look like what you see on social media. Please resist feeling like your grocery cart, shopping bags, fridge, or diet needs to look like someone else’s. Even if we all ate the same foods, we wouldn’t all look the same! Remember that while someone may seem healthy on the outside, they may not be healthy on the inside.
I also know that having some food staples on hand — no matter how much or of what quality — has saved me from stress when returning home from work to no fresh food in the house. It’s allowed me the freedom to throw caution to the wind and shop intuitively in the produce department, knowing that I have carbs and protein in my pantry already at home to build nourishing meals. It’s also saved me money by allowing myself to exist on frozen and canned foods without judgement when money has been tight (Hello, vegetarian chili!). During this pandemic, it’s allowed me the comfort of knowing that I can nourish my body if I am unable to go to the grocery store as often as I am used to get fresh foods. As much as I adore fresh produce, I’ve found an even greater appreciation for other types of foods this year and I’m really grateful for that.
Ultimately, having staples stocked allows for some flexibility and provides reassurance that whenever our bodies need nourishment, we have foods readily available.
What does preparing to honor your hunger look like for you?
What would your life look like if you let go of food rules that dictate what foods as worthy of a spot in your home, and embraced that all foods — even convenience, frozen, and canned foods — have something to offer?
