Low on time and short on ideas for a quick dinner? Don’t feel like running to the grocery store to buy more ingredients? Before you head out the door to hit the drive-through or spend more money on groceries… Take inventory of that pantry! What’s hidden on the bottom shelf of your pantry or in the back corner of your freezer that can be used to feed you and your family?

We’re giving you our top list of helpful items to keep stocked in your pantry and freezer (plus a few helpful tips along the way!) These items will come in handy when you need to throw together a quick dinner without having to compromise on your nutrition plan. These items are FASTer Way approved and can be transformed into dozens of different meal combinations! Print this list or pull it up on your phone to bring along on your next grocery haul!

Note: this is not a MUST HAVE list. This will simply give you ideas for items to have on hand when you are in a pinch and need inspiration. Many of these items will be a great addition to your freezer and pantry but you do not HAVE TO purchase them all.

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- check out our latest blog for our Banana Bread Overnight Oats recipe!

• Pasta- gluten free, brown rice, chickpea or whole wheat

• Quinoa 

Sauces and Canned Goods

• Black Beans

• Canned Tuna- check out this recipe for our FASTer Way Tuna Salad!

• Chicken, Beef and Vegetable Broth- bone broth is great to have for added protein, too!

• Clean Tomato Sauce- for quick pastas 

• Chickpeas (Garbanzo Beans)- get creative with this Chickpea Scramble Breakfast Bowl

• 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

• Brussels 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- turn that frozen ground beef into this Bunless Bacon Avocado Burger for low-carb day!

• Ground Turkey

• Salmon- great for dinners on low-carb day

• Shrimp- not sure what to do with that frozen shrimp? Try this FASTer Way Cajun Shrimp Skillet or this Shrimp Stir Fry!

• Steak

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