Meal Planning: Part III

Meal Plan Part 3:

Building A Kitchen:

Meal planning is a fantastic tool to help accomplish your health goals but there are bound to be times when you don’t plan perfectly or you didn’t have time to even make a plan leading you to rely on your kitchen staples. If your kitchen stays well stocked with versatile, fairly basic ingredients, you can sleep easy knowing that when plans fall through the cracks you can still whip up a balanced meal. Additionally, when you keep staples in your kitchen it makes meal planning much easier and cost-effective. To make it even easier for you, I’ve compiled a list of reliable staples and a description of how they can be utilized during your meal prep days! 

PANTRY STAPLES | DRY GOODS

Whole Grains

This includes items like rolled oats, quinoa, brown rice, corn tortillas, farro, bulgur and whole wheat pasta. You may not gravitate to all types, so pick your favorites to keep on-hand but don’t be afraid to try grains you may not be familiar with. Oats are versatile; when planning for the week, you can prep multiple portions of overnight oats or baked oatmeal. You can even add it to breakfast muffins. Grains like brown rice, farro, quinoa, etc., are full of fiber, vitamins, and minerals. They make a great base for bowls, can be tossed with vegetables to make a stir-fry, and added to salads. In addition, you can make a big batch of grains at the beginning of the week that can be used all week to put together quick meals. 

Legumes

Dried beans are a necessary staple, they have a long shelf life and so adaptable. The most popular are black, white (cannellini, navy), kidney, garbanzo and lentils. All are high in protein, carbohydrates and fiber. You can add them to grain bowls, salad, curries, wraps or blend them to make a dip or soup. The possibilities are endless and they are quite economical! If you experience excess gas or bloating after bean consumption, try soaking your beans overnight in the fridge before cooking. (how-to video here)

Nuts & Seeds

This category contains items such as almonds, walnuts, peanuts, chia and sunflower seeds. Having a variety of nuts stocked are great to add to salads, soups, smoothies or granola. In addition to making great snacks, seeds like chia can be used to make chia-pudding or added to oatmeal and smoothies. 

Canned Goods

Although you don’t want canned goods to make up the majority of your diet, ( because they tend to be higher in sodium), they are extremely convenient, fairly inexpensive, and can be a lifesaver. Canned tomatoes in all forms can be used to make soups, sauces, casseroles, and the list goes on. Canned beans can be helpful when you don’t have the time to cook dry beans and coconut milk is great for curries. Soup bases like broth and cream of mushroom are great for adding flavor to dishes. As a general tip, try to stick to canned goods with as few additives as possible. 

Herbs & Spices

There are so many beautiful spices you can fill your cabinet with, but in terms of staples, there are a few that you can count on to be versatile and add a ton of flavor. A good quality sea salt and whole peppercorn pepper (with grinder) can be pretty life-changing. Onion and garlic powder are used in so many dishes and pack so much flavor, they are a necessity. Cumin, chili powder, and ground coriander add a touch of exotic flare and can be used in Latin dishes, curries, and are delicious on chicken. Oregano and basil are great for pasta sauce, salad dressings, meats, and soups. Cinnamon can be used for tea, oatmeal, desserts, and has a slight sweetness whereas cayenne adds a bit of heat! Spices tend to be pricey, so if you are starting from scratch, start with the basics and add on as needed. If you already have a stock of spices, make sure they are still vibrant in color and flavor. The shelf-life of spices is generally 2-3 years but make note that it is time to buy new if the spice has changed in color and reduced in flavor. 

Condiments

Oils, kinds of vinegar, and sauces add flavor, zing, and can be used to make endless types of dressings and sauces. Most have an extremely long shelf life but some need to be refrigerated after opening, so always read the label. The amount of condiment options out there is overwhelming, but starting with the basics allows you to add life to your meals without going overboard with variety. 

FREEZER & REFRIGERATOR ITEMS

Frozen Items

Frozen fruits and vegetables are the next best thing to fresh because they typically don’t have extra salt or preservatives added unless they come with a sauce. In addition, fruits and vegetables that are frozen are picked at their prime and then immediately frozen, so in some cases may be fresher than the ones in the fresh produce section of the grocery store! They are quick to cook and can be added to stir-fries, smoothies, soups, pasta dishes, or even used as pizza toppings. 

Refrigerated Items

These items should be renewed about every 2 weeks, but eggs, plain yogurt, and parmesan cheese are great staples to keep stocked. Eggs are packed with nutrients and protein. They can be used in endless amounts of ways but are also great for upping protein on a quick meal such as on-top of grain bowls, salads, and savory oatmeal. Boiled eggs will last in the fridge for up to a week, so you can boil a few servings at a time and use them throughout the week. Plain yogurt can be used for parfaits, dips, smoothies, in baking, or as the base of a sauce. Parmesan cheese has quite a long shelf life and adds a sharp, nutty, and salty flavor to meals. It can definitely up the zest of your meals and it’s a source of protein.

Now that you know your staples, it’s time to pick your favorites and hit the grocery store. To help you organize your grocery list, click here for an itemized kitchen staple list.