Need help or are wondering how to stock your pantry for clean eating? No worries! I'll teach you what to stock up on, how to read labels, and how to shop for what you need. Learn what to buy and what to avoid with my handy guide!
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Benefits of Keeping a Stocked Clean Eating Pantry
Choosing to eat clean and healthy shouldn't be hard or expensive. Keeping a pantry of staples available for canned goods, dry goods, refrigerated items, and frozen food that align with clean eating will make it easy. It will make meal preparation a breeze!
Creating a meal plan that flows into a shopping list is a great way to start. Keeping items on hand that can be used in various dishes will save time and money.
A well-stocked kitchen will help you stay on track to develop and keep balanced eating habits for long-term success. It will be less stressful since you won't be standing in the kitchen at dinner time trying to figure out what to make. Healthy choices won't be hard to make when you have the right resources. The result will be a healthier and happier you, and you won't have to default to take-out as often.
Whole Grains
Whole grains are a healthy and nutritious choice for your diet. They are high in fiber and are typically a low-glycemic index food. Whole-grain foods help lower cholesterol levels, aid in controlling diabetes, and help manage or maintain weight.
Here are some common whole-grain foods:
- Whole wheat
- Brown rice
- Oats and oatmeal
- Wild rice
- Popcorn
- Bulgur
- Quinoa
Legumes & Pulses
Legumes are any part of a plant from the Fabaceae family. Pulses are the edible seeds of legumes. Legumes are rich in protein and fiber and low in fat. They are sustainable and budget-friendly additions to your diet.
Some common legumes are:
- Fresh beans and peas
- Lentils
- Chickpeas
- Peanuts
- Broad beans
Some common pulses are:
- Beans
- Peas
- Lentils
- Cannellini beans
- Pinto beans
- Black-eyed peas
- Kidney beans
- Butter beans
Nuts & Seeds
Nuts and seeds are good protein, fiber, vitamins, and minerals sources. They also contain good fats and are high in heart-healthy mono- and polyunsaturated fats. Nuts and seeds are very calorie-dense, so consuming them in moderate amounts is wise.
Here are some tasty nuts and seeds you can easily incorporate into your weekly meal plan and snacking.
- Almonds
- Cashews
- Walnuts
- Pecans
- Chia seeds
- Flax seeds
- Sunflower seeds
- Pumpkin seeds
Healthy Fats
Healthy fats are an important part of a balanced diet. Healthy fats help your body more easily absorb vitamins. They also help you feel full so you don't overeat, speed up your metabolism, and help regulate blood sugar.
Here are some healthy fats to keep on hand in your pantry.
- Avocado
- Eggs
- Dark chocolate
- Olive oil
- Canola Oil
- Flaxseed oil
- Ground flaxseed
Herbs & Spices
Herbs and spices are essential to flavor food and create diversity in your cooking. Fresh herbs will elevate any dish, and it's always good to have variety in your cooking.
Here are some essential herbs and spices.
- Salt and pepper
- Cayenne pepper
- Parsley
- Italian herb seasoning
- Basil
- Oregano
- Smoked paprika
- Ginger, fresh and ground
- Lemongrass, fresh and ground
- Cumin
- Garam masala
- Turmeric
- Hot red pepper flakes
- Thyme, whole, and ground
- Cinnamon
- Nutmeg
Condiments & Sauces
Condiments and sauces are also an essential part of any pantry. Like herbs and spices, they can influence the flavor of a dish or be the finishing touch on a dish.
Here are some to keep on hand.
- White vinegar
- Apple cider vinegar
- Soy sauce or tamarind sauce
- Hot sauce
- Mustard
- Ketchup
- Salad dressings
- Mayo
- Worcestershire sauce
- Tomato sauce
- Harissa paste
- Double-concentrated tomato paste
- Spaghetti sauce
Essential Canned Goods
Canned goods are shelf-stable and still contain important nutrients. Be sure to keep a healthy amount of canned items on the shelf to keep your grocery bill down. It also helps as a shortcut for some meals.
Be sure to keep a few of each of these on hand.
- Tomatoes
- Chickpeas
- Pinto beans
- Green beans
- Corn
- Tomato paste
- Artichokes
- Anchovies
- Olives
- Chiles in Adobo sauce
- Green chiles
- Black beans
- Cannellini beans
- Red kidney beans, dark and light
Natural Sweeteners
Natural sweeteners are considered healthier than conventional white sugar. They often contain vitamins, minerals, and antioxidants that are better for you. They can provide anti-inflammatory or antioxidant benefits and are typically low in calories.
Here are some to keep on hand.
- Honey
- Molasses
- Stevia
- Coconut sugar
- Monk fruit sweetener
- Maple syrup
Baking Essentials
I love fruit, but sometimes I crave something a little sweeter. For those times, it's best to keep some of the items below on hand.
- Flour - white, gluten-free, whole-wheat, almond, coconut, or chickpea
- Baking powder
- Baking soda
- Salt
- Applesauce
- Dairy-free milk, sweetened and unsweetened
- Pumpkin
- Cashew or almond butter
- Banana (mashed)
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