Nutritionists love to beat the meal planning drum. I would know, I am one of them!
And while it’s true that planning your meals in advance can help you eat healthier in the real world, planning your family’s meals in advance isn’t always realistic.
If you love good food (but haven’t yet mastered the art of meal planning with color-coded tabs and itemized Pinterest lists), simply stocking a healthy pantry can be a big step in the right direction. Is.
Want to make your kitchen a one-stop shop for mealtime building blocks? Check out these 15 great things for the pantry, fridge, and freezer.
Canned gram
Preparation Tips
If you have a box of chickpeas, you have all kinds of meals (and lunches too).
Remove the can and add the small beans to soups or stews for extra protein and fiber. Or mash them for a wrap with lemon juice, fresh dill and chopped celery. Then, of course, there’s a world of chickpea cakes, chickpea tacos, and chickpea salads to choose from.
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Leftover chickpeas can be stored in an airtight container in the refrigerator for up to a week, and can even be frozen. For best results, dry canned chickpeas as much as possible, then place them in a single layer on a baking sheet in the freezer. Once frozen, store them in a zip-top bag or other airtight container.
Health benefits
Despite their humble appearance, chickpeas are a true powerhouse of nutrition.
One cup of cooked beans has 12.5 grams of fiber, 14.5 grams of protein, and just 4 grams of fat, according to Trusted Source. They’re also high in manganese, which supports bone health, and folate, a B vitamin that helps build new cells and DNA.
Chicken breast
Preparation Tips
One reason is that chicken has the highest per capita availability of all meats in the United States.
Keep boneless, skinless chicken breasts on hand as a protein to make dinner around. Just add a whole grain (like rice, quinoa, or pasta) and a vegetable (broccoli, green beans, or carrots, maybe?) and dinner is in order.
To add flavor, sprinkle your chicken with pantry staple herbs and spices like dried basil, rosemary, oregano, or garlic powder before cooking.
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Excuse us while we do a little chicken dance for chicken. It’s just that this meat is so easy to preserve for a healthy meal on the go. Raw chicken breasts can be frozen in their original packaging (but it will be easier to remove individually if you separate the breasts into their own foil packets).
Freezing cooked chicken is also extremely easy. Just keep it in an airtight container in the freezer for up to 9 months.
Health benefits
The high-quality complete protein in this poultry selection can support your immune system, help you build muscle, and promote wound healing.
Smoked salmon
Preparation Tips
Fresh salmon filets get a lot of praise for their versatility and healthy fats, but smoked salmon is an easy way to eat healthy.
Because it’s already cooked, it’s ready to tuck into wraps (try the salmon kale combo), salads, and pasta. Smoked salmon pairs particularly well with lemon, dill, smoky paprika or cream cheese flavors.
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Since smoked salmon usually comes in small packages, you may not have leftovers to spare. If you do, however, you can keep it in an airtight container in the fridge for up to 1 week (or 1 month in the freezer).
Health benefits
Just like fresh salmon, smoked salmon is rich in omega-3 fatty acids, known for their benefits for heart and brain health. It also contains vitamins A and E, antioxidants that work to fight inflammation. Just beware of its high sodium content of 600-1,200 milligrams per 100 gram serving.
Extra firm tofu
Preparation Tips
If you’re still on the fence about tofu, it’s possible that you haven’t tried preparing it properly.
Pressing out the extra-firm tofu’s liquid makes it delightfully crispy pan-frying, making the perfect protein for stir-fries, curries and Asian noodle dishes. Its neutral flavor allows it to capture the essence of any sauce or spice you add.
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Have leftovers after your pad thai? Extra firm tofu should keep in the refrigerator for 5-7 days in sealed packaging or in the freezer for 4-6 months.
Health benefits
Don’t be afraid of ‘foo’! Although still full of myths that it will change your hormones, research shows that tofu is actually potentially beneficial for preventing hormone-related cancers like breast cancer. Meanwhile, it’s packed with plenty of plant-based protein (17 grams from Trusted Source per 3.5-ounce serving) and more than 50% of the Daily Value of calcium.
Red lentils
Preparation Tips
In terms of cooking time, red lentils are right in the middle of the road, with typical simmer times around 20-25 minutes. And although you can choose from several colors of lentils (including green, yellow, brown and black), the red variety has an earthy flavor that’s mild and slightly sweet – just right for lentils, a An Indian stew with tomatoes, onions and spices. . (Try this gingerbread recipe!)
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Cooked lentils can accompany roasted greens the next day or serve as a high-fiber topping for baked sweet potatoes. Or just refrigerate them in a sealed container for 5-7 days.
Health benefits
As a member of the lentil family, lentils have numerous health benefits. Their mix of fiber and antioxidants make them heart-healthy, and they have a surprising 46 grams of protein per cup Trusted Source (dry).