Pantry Staples & Everything I Like to Prep
Set yourself up for success & avoid decision fatigue!
Alright, let’s talk pantry essentials—because I am *not* the type of person who preps every single meal in advance and eats the same boring chicken, rice, and broccoli every day. I mean, honestly, *no thanks*. Some days, I’m in the mood for light, fresh dishes, and other days, I just want something warm and comforting. That’s why a stocked pantry is my secret weapon: it gives me the flexibility to create whatever I’m craving, whenever I need it.
But here’s the thing—sometimes you need to give your pantry and fridge a little facelift. A full reset. I like to clean everything out and restock with ingredients that give me options. That way, I always have go-to meals that are easy to throw together, along with snacks that keep my energy steady and my cravings at bay.
Because let’s be real: when you’re unprepared, it’s way too easy to reach for the junky, high-sugar, high-carb snacks that spike your glucose and leave you crashing later. Ain’t nobody got time for that.
So, here’s exactly what I always keep stocked in my pantry. These are the essentials that make life *so* much easier, and they’ll have you whipping up healthy, delicious meals in no time.
Pantry Essentials: What’s Always in My Kitchen
I’m all about having a stocked pantry that makes life easier—and more delicious. These are the staples that help me create nourishing meals in minutes and keep me energized throughout the day. Here’s a look at the essentials I always keep on hand.
Produce Basics
- Dill, Basil, Lemon, Onion or Shallots, Garlic – These fresh herbs and aromatics are absolute must-haves for adding flavor and depth to any dish.
Protein
- Wild-Caught Salmon (Canned) & Wild-Caught Tuna – A quick, high-quality protein option perfect for salads, wraps, or rice bowls.
- Chickpeas or Lentils – Essential for a fast stew, salad, or homemade hummus.
- Protein Powder – I keep Truvani (plant-based) or Equip Foods (bone broth protein) stocked for smoothies.
Carbs & Grains
- Gluten-Free High-Protein Pasta – Kaizen, Brami, Jovial, and Explore Cuisine are my favourite brands. They’re full of protein and free from gluten, so you can indulge without the guilt.
- RightRice or Banza Rice – Veggie and legume-based rice alternatives that sneak in extra nutrients.
- Siete Tortillas and Chips - and really anything from this brand is perfect.
Healthy Fats & Oils
- Avocado Mayo (Primal Kitchen or Chosen Foods) – Creamy, full of healthy fats, and clean ingredients. This mayo is a pantry MVP.
- Chosen Foods Avocado Oil & Grazie Olive Oil – Both are non-negotiable for everything from cooking to drizzling over salads.
Frozen Goodies
- Frozen Spinach & Cauliflower Rice – When fresh produce is running low, frozen veggies are a life-saver. Cauliflower rice is my favorite for a low-carb, nutrient-packed side.
Bone Broth
- Bone Broth (Kroma Wellness powder is my fave) – Great for soups, stews, or to sip on. It’s the perfect comfort food staple.
Snack Staples
- Jerky/Sticks (Chomps or Paleo Alley) – These are a perfect high-protein snack when I need something substantial between meals.
- Olives & Seaweed Snacks – My go-to “bridge” snacks for when I need a salty pick-me-up.
- Nuts & Nut Butters – Macadamias, almonds, pistachios, and nut butters (with clean, simple ingredients—nothing added!) are always on hand for easy snacking.
Nutrient Rich Add-In’s
- Protein Powder – I love Truvani (for plant based) or Equip Foods (for a bone broth protein powder) . It’s the best way to get clean, high-quality protein into my morning routine.
- Add-Ins – Things like cacao nibs, MCT oil, flax seeds, hemp hearts, chia seeds, spirulina, elevate dishes and help me stay energized.
- Perfect Keto Collagen – Because collagen makes everything better, it’s the perfect addition to your smoothies, matcha, chia pudding or coffee.
- Hydrating Drinks (Pique, Buoy & LMNT) – Always stocked for hydration and immune support.
Sauces, Dressings & Meal Basics
I believe that sauces and seasonings are the secret to a meal that feels like it’s from your favorite restaurant. Here’s what I keep in my pantry to elevate every dish:
- Primal Kitchen Sauces – I’m obsessed with their vodka sauce, alfredo sauce, buffalo sauce, ketchup, and Caesar dressing—all made with whole food ingredients and no added junk.
- Yellowbird Jalapeño Sauce & Siete Jalapeño – Perfect for adding some spicy heat to any dish.
- Gigi Pesto – A creamy, flavourful pesto that takes your pasta or veggies to the next level.
- Coconut Aminos – A great alternative to soy sauce for stir-fries or as a marinade base.
- Dr. Cowan’s Garden Threefold Blend – This seasoning mix is a must-have. Sprinkle it on everything for an instant flavour boost.
- Tomato Sauce – Rao’s, Primal Kitchen, and Carbone are my go-to brands. They all have clean ingredients without added sugars or fillers.
Dried Seasonings
You can’t have a pantry without a lineup of dried seasonings. These are the staples that make everything taste delicious:
- Garlic Powder, Onion Powder, Smoked Paprika, Herbs De Provence, Cinnamon, Maldon Salt, Italian Seasoning, Black Pepper, Basil, Chili Powder, Cumin, Oregano, and Turmeric – These are the essential dried seasonings that I use in almost every meal. They pack flavours without any extra calories or weird additives.
Canned Goods & Convenience Items
- Canned Goods– I always keep coconut milk, beans, and nut milks (Elmhurst and Malk are my go-to) stocked for when I need something fast and easy.
- Coconut Yogurt – I love Coco Yo and Coco June for a creamy, dairy-free option that’s perfect for smoothies or just eating straight out of the jar.
- Coffee & Tea – Pique Tea and Nekohama matcha are my go-to. I always have traditional medicines everyday detox dandelion, peppermint, tumeric and ginger with meadowsweet
- Apple Cider Vinegar – A versatile pantry item that’s perfect for dressings, marinades, or a wellness shot first thing in the morning.
Happy shopping and happy cooking!
Let’s dive into my staple recipes that I keep stocked up in my fridge to avoid decision fatigue, avoid mindless snacking and to avoid eating food that isn’t fuelling.
Recipes To Prep For the Week & Have Stocked in Your Fridge
Probiotic Sauerkraut
Ingredients:
- 1 medium head of cabbage, finely shredded
- 1-2 tbsp sea salt
- 1 tsp caraway seeds
- 1/2 tsp mustard seeds
- 2-3 cloves garlic, smashed
- 1-2 bay leaves
- 1-inch piece of fresh ginger, sliced thinly
Instructions:
1. Shred the cabbage and massage with sea salt until it releases liquid.
2. Mix in the caraway seeds, mustard seeds, garlic, bay leaves, and ginger slices.
3. Pack the cabbage tightly into a mason jar, pressing down to ensure the cabbage is submerged in its own brine.
4. Cover loosely and let ferment at room temperature for 5-7 days, tasting daily until it reaches your desired tanginess.
5. Store in the fridge for up to a month.
Flavour Tip: The garlic, ginger, and mustard seeds will infuse the sauerkraut with a unique, spicy depth. Great with grilled meats or as a side to rich dishes!
Dilly Wild Caught Salmon Lettuce Cups
Ingredients:
- 1 wild caught salmon fillet (or two, for extra flavour)
- 1 tbsp lemon zest + 1 tbsp lemon juice
- 2 tbsp avocado mayo
- 1 tbsp dijon mustard
- 1 small bunch fresh dill, chopped
- 2 green onions, thinly sliced
- 1 tsp capers, chopped
- 1/2 ripe avocado, diced
- 8-10 large lettuce leaves (butter or romaine work best)
Instructions:
1. Grill or bake salmon until cooked through, about 10-12 minutes at 375°F.
2. Once cooked, flake the salmon into large chunks in a bowl.
3. Mix in lemon zest, lemon juice, avocado mayo, dijon mustard, fresh dill, green onions, capers, and avocado.
4. Taste and adjust seasoning (add a pinch of sea salt and black pepper if needed).
5. Serve by scooping the salmon mixture into lettuce leaves, using them as little "taco" cups.
Flavour Tip: The combination of tangy lemon, creamy avocado, and fresh dill makes this a bright, refreshing dish that’s bursting with flavour. Capers bring an unexpected pop!
Homemade Turkey or Beef Meatballs
Ingredients:
- 1 lb ground turkey or beef
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 2 tbsp grated lemon zest
- 1/4 cup finely chopped red onion
- 2 cloves garlic, minced
- 1 tbsp dried oregano
- 1/2 tsp crushed red pepper flakes
- 1 egg
- 1/4 cup almond flour
- Sea salt and freshly cracked black pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine ground turkey or beef, parsley, basil, lemon zest, onion, garlic, oregano, red pepper flakes, egg, and almond flour. Season generously with salt and pepper.
3. Mix well, but don’t overwork the meat. Form into 1.5-inch meatballs.
4. Bake for 20-25 minutes until browned and cooked through.
5. For extra flavour, serve with a drizzle of balsamic glaze or pesto.
Flavour Tip: Fresh herbs like basil and parsley combined with the zesty lemon and a hint of heat from the red pepper flakes elevate these meatballs from simple to sensational. These are perfect for meal prep – pair them with veggies or salads.
Spaghetti Squash with Pesto or Tomato Sauce
Ingredients:
- 1 medium spaghetti squash
- 1 cup fresh basil pesto (or 1 1/2 cups if you want to go heavy on the flavor)
- 2 tbsp sun-dried tomatoes, chopped
- 1 tbsp capers, chopped
- 1/4 cup toasted pine nuts or walnuts for crunch
- Fresh basil leaves for garnish
- Sea salt and cracked black pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half, remove seeds, and drizzle with olive oil.
3. Roast cut-side down for 40-45 minutes until tender.
4. While the squash roasts, mix pesto with sun-dried tomatoes, capers, and toasted pine nuts.
5. Use a fork to scrape the squash into spaghetti-like strands.
6. Toss the squash with the pesto mixture, seasoning with salt and pepper.
7. Garnish with fresh basil and an extra drizzle of olive oil.
Flavour Tip: The sun-dried tomatoes, capers, and toasted pine nuts add a savoury richness that complements the lightness of the spaghetti squash, making it a hearty yet fresh dish.
Chicken Rice Soup with Banza Rice
Ingredients:
- 2 chicken breasts, shredded
- 1 cup Banza rice
- 2 carrots, diced
- 2 celery stalks, diced
- 1 onion, diced
- 4 cups chicken broth (or homemade bone broth for extra flavor)
- 1 tbsp fresh thyme, chopped
- 1 tsp turmeric
- 1/2 tsp smoked paprika
- 1-2 tbsp apple cider vinegar (to taste)
- Fresh parsley, for garnish
Instructions:
1. Sauté the onion, carrots, and celery in a bit of olive oil until soft.
2. Add chicken broth, shredded chicken, turmeric, smoked paprika, and fresh thyme.
3. Stir in Banza rice and bring to a boil, then reduce heat and simmer for 10-12 minutes.
4. Finish with apple cider vinegar to add brightness and balance.
5. Serve topped with fresh parsley.
Flavour Tip: The smoked paprika and turmeric infuse the broth with rich, earthy warmth, while the vinegar adds a nice tangy contrast that brings the flavours together beautifully.
Homemade Pesto
Ingredients:
- 2 cups fresh basil
- 1/4 cup roasted almonds (instead of pine nuts for a deeper flavor)
- 1/4 cup extra virgin olive oil
- 2 cloves garlic
- 1/4 cup nutritional yeast (for a cheesy, nutty flavor)
- 1/2 lemon, juiced
- 1 tsp fresh thyme leaves
- Salt and freshly cracked black pepper to taste
Instructions:
1. Combine basil, roasted almonds, garlic, nutritional yeast, and thyme in a food processor.
2. Slowly add olive oil while processing until smooth.
3. Add lemon juice and season with salt and pepper.
4. Taste and adjust acidity or seasoning if needed.
Flavour Tip: Roasting the almonds before blending them brings out a deeper, nuttier flavour, making this pesto stand out. The thyme and lemon add an unexpected aromatic twist.
Soft Boiled Eggs
Ingredients:
- Eggs (as many as you like)
- 1 tbsp white wine vinegar (optional, helps with peeling)
- Freshly cracked black pepper
- Fresh parsley, finely chopped
Instructions:
1. Bring a pot of water to a gentle boil, adding the white wine vinegar (if using).
2. Carefully lower the eggs in and reduce the heat to a simmer.
3. Cook for 6-7 minutes, depending on how runny you like your yolk.
4. Remove eggs and place in an ice bath.
5. Peel and season with cracked black pepper and fresh parsley.
Flavour Tip: The vinegar helps keep the egg whites together, ensuring they stay tender. Adding fresh herbs brightens up the richness of the yolk, making it a perfect snack or addition to a salad.
Greek Chopped Salad with Chickpeas
Ingredients:
- 1 cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, chopped
- 1/2 cup chickpeas, drained and rinsed
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup red onion, thinly sliced
- 1 tbsp fresh oregano, chopped
- 1 tbsp lemon juice
- 2 tbsp extra virgin olive oil
- Salt and pepper to taste
Instructions:
1. Combine all vegetables, chickpeas, and fresh herbs in a large bowl.
2. Drizzle with olive oil and lemon juice, and toss to combine.
3. Season with salt and pepper to taste.
Flavour Tip: The fresh mint and oregano bring a burst of freshness that makes this salad so much more vibrant. The olives and chickpeas add heartiness, and the lemon dressing ties everything together.
White Bean & Kale Salad (Erewhon Dupe)
Ingredients:
- 1 can white beans, drained and rinsed
- 2 cups kale, chopped
- 2 tbsp hemp hearts
- 1 tbsp olive oil
- Juice of 1 lemon
- 1 tbsp apple cider vinegar
- 1 tbsp fresh rosemary, finely chopped
- Salt and pepper to taste
Instructions:
1. Massage the kale with a little olive oil and salt to tenderize it.
2. Toss with white beans, hemp hearts, lemon juice, apple cider vinegar, and fresh rosemary.
3. Season with salt and pepper.
Flavour Tip: The rosemary and apple cider vinegar add a savoury and slightly tangy punch, while the hemp hearts give it a satisfying crunch. Perfect for a simple yet flavourful side dish.
Super Greens Pressed Juice
Ingredients:
- 1/2 cup aloe vera juice
- 2 celery stalks
- 1-inch turmeric root
- 1-inch ginger root
- 1/2 cucumber
- 1/2 lemon
- 1-2 dandelion leaves (optional)
- 1 handful fresh mint
Instructions:
1. Juice all ingredients and serve immediately.
Flavour Tip: The fresh mint and lemon balance the earthiness of the turmeric and dandelion, making this juice both refreshing and invigorating. It’s a great pick-me-up with added health benefits.
Protein Chia Pudding with Cherries and Wild Blueberries
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- 1/2 cup frozen cherries
- 1/2 cup frozen wild blueberries
- 1/4 cup coconut yogurt
- 1 tbsp maple syrup (optional for sweetness)
Instructions:
1. Combine chia seeds, almond milk, and protein powder in a jar.
2. Stir well, then refrigerate overnight to thicken.
3. Top with cherries, blueberries, and a spoonful of coconut yogurt before serving.
Flavour Tip: The mix of frozen cherries and blueberries adds a sweet and tart contrast, while the coconut yogurt gives the pudding a creamy finish that elevates the whole dish.
Turkey Burgers with Herb Aioli
Ingredients:
- 1 lb ground turkey
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 tbsp lemon zest
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1/4 cup olive oil (for cooking)
For the aioli:
- 1/2 cup avocado mayo
- 1 tbsp fresh dill, chopped
- 1 tsp lemon juice
- 1/2 tsp garlic powder
Instructions:
1. Mix ground turkey, parsley, cilantro, lemon zest, garlic, salt, and pepper.
2. Form into patties.
3. Heat olive oil in a skillet and cook the patties for 5-6 minutes per side.
4. For the aioli, mix avocado mayo, dill, lemon juice, and garlic powder in a small bowl.
5. Serve burgers with aioli on top.
Flavour Tip: The herby turkey burgers with the tangy, garlicky aioli create a delicious flavour contrast. Adding lemon zest in both the turkey and aioli ties the dish together with freshness.
Dairy-Free Tzatziki
Ingredients:
- 1/2 cucumber, grated
- 1 cup coconut yogurt (unsweetened)
- 1 tbsp fresh dill, chopped
- 1 tbsp fresh mint, chopped
- 2 cloves garlic, minced
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
1. Combine cucumber, coconut yogurt, dill, mint, garlic, and lemon juice in a bowl.
2. Stir well and season with salt and pepper.
Flavour Tip: Fresh mint and dill add a punch of flavour, making this tzatziki stand out. The coconut yogurt provides a rich and creamy base that’s perfect for dipping or drizzling.
Bone Broth with Fresh Herbs
Ingredients:
- 2 lbs chicken or beef bones
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 onion, quartered
- 1-inch ginger, chopped
- 2 sprigs fresh rosemary
- 3 sprigs fresh thyme
- 2 bay leaves
- 10 cups water
Instructions:
1. Roast bones in a preheated 400°F (200°C) oven for 30 minutes.
2. Transfer roasted bones to a pot and add carrots, celery, onion, ginger, rosemary, thyme, and bay leaves.
3. Cover with water, bring to a boil, and then simmer for 6-8 hours, skimming occasionally.
4. Strain the broth and store in jars in the fridge or freezer.
Flavour Tip: The rosemary, thyme, and ginger infuse the broth with a rich, herby flavour that’s perfect for sipping or adding to soups and stews.
Rotisserie Chicken with Herb Butter
Ingredients:
- 1 rotisserie chicken
- 2 tbsp dairy-free butter (or olive oil)
- 1 tbsp fresh thyme, chopped
- 1 tbsp fresh rosemary, chopped
- 1 garlic clove, minced
- 1 tbsp lemon juice
Instructions:
1. Warm the rotisserie chicken in the oven (if not freshly cooked).
2. Mix dairy-free butter with thyme, rosemary, garlic, and lemon juice.
3. Brush over the chicken before serving.
Flavour Tip: The fresh herbs and garlic butter elevate the rotisserie chicken, adding aromatic richness and depth to each bite.
Hope you guys love this and find it helpful! Lots of love, Steph. X