Pantry and Freezer Items you Should Always have on Hand

Low on time and short on ideas for a quick dinner? Don’t feel like running to the grocery store to buy more ingredients? Having a pantry stocked with these staple items can help you always be prepared without having to take tons of trips to the store or order takeout. Here are some the top pantry and freezer essentials that you should always have on hand.

pantry and freezer items to have on hand

Items for your Pantry

  • Grains 
  • Brown Rice- instant and dry (one of our favorites to make ahead or pop in the microwave for a quick, healthy carb addition to any recipe!)
  • Dried Lentils
  • Oats
  • Pasta- gluten free, brown rice, chickpea or whole wheat
  • Quinoa 
  • Sauces and Canned Goods
  • Black Beans
  • Canned Tuna
  • Chicken, Beef and Vegetable Broth- bone broth is great to have for added protein, too!
  • Clean Tomato Sauce- for quick pastas 
  • Chickpeas (Garbanzo Beans) 
  • Diced Tomatoes- add to a big pot of chili or vegetable soup for quick and easy meal prep options
  • Dijon Mustard
  • Olive Oil Mayo
  • Pure Maple Syrup
  • Salsa
  • Oil and Vinegar
  • Apple Cider Vinegar
  • Avocado Oil
  • Coconut Oil
  • Extra Virgin Olive Oil
  • Nuts and Seeds- great to boost up those healthy fats!
  • Almonds
  • Almond Butter
  • Cashews
  • Chia Seeds- make chia seed pudding for an easy, low-carb snack to keep in your fridge!
  • Pecans
  • Peanut Butter
  • Pumpkin Seeds
  • Walnuts

Spices- these staple spices can be used for a wide variety of recipes and flavors!

  • Chili Powder
  • Cinnamon 
  • Cumin 
  • Garlic Powder
  • Italian Seasoning 
  • Onion Powder
  • Oregano
  • Paprika 

Long-Lasting Produce 

  • Butternut Squash
  • Garlic
  • Onions
  • Potatoes
  • Shallots
  • Sweet Potatoes

Items for your Freezer 

  • Frozen Veggies
  • Bell Peppers- add to a large skillet for a quick stir-fry
  • Broccoli
  • Brussel Sprouts 
  • Cauliflower Rice- great as a low-carb side dish
  • Corn- don’t let fresh corn go to waste! Keep frozen corn on hand for those recipes that call for one cup of corn
  • Mixed Veggies- green beans, corn, carrots, peas (great to add to brown rice) 
  • Spinach
  • Frozen Fruit- be sure to get fruit with no added sweeteners!
  • Blueberries- add into protein pancakes, oatmeal, smoothies or enjoy as a quick snack
  • Bananas- fresh bananas about to go bad? Pop them in the freezer and use as needed!
  • Mangos
  • Mixed Berries
  • Strawberries
  • Unsweetened Acai- make your own antioxidant-boosting acai bowl at home!
  • Meat
  • Chicken Breast- chicken tenderloins are also great for a quick cooking protein
  • Ground Beef-
  • Ground Turkey
  • Salmon- great for dinners on low-carb day. This salad is amazing
  • Shrimp- not sure what to do with that frozen shrimp? Check out this recipe on my Tik Tok.
  • Steak

If you haven’t given the FASTer Way to Fat Loss a try yet and want even MORE access to delicious, whole food recipe ideas to make with your pantry and freezer staples… COME JOIN ME for a round! We’d love to have in the FASTer Way family as we work TOGETHER towards achieving ideal health and wellness!

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