15 Staple Foods to Make Healthy Eating Easy All Week Long

Nutritionists are big proponents of meal plaing. I am one of them, so I would know!

However, it's not always feasible to plan your family's meals in advance, even though doing so can help you eat healthier in the real world.

Stocking a healthy pantry can be a significant step toward eating well if you want to (but just haven't perfected the art of meal plaing with color-coded tabs and thorough Pinterest lists).

Do you want to tu your kitchen into a one-stop shop for mealtime essentials? Consider these 15 healthy cupboard, refrigerator, and freezer staples.

caed chickpeas Recipe ideas
You can make a variety of diers (and lunches, too) if you have a can of chickpeas.

To add more protein and fiber to soups or stews, drain the can and stir the tiny legumes in. Or use them as the stuffing for a wrap by mashing them with fresh dill, celery dice, and lemon juice. Of course, there is also the world of chickpea salads, tacos, and desserts to select from.

Put it away for later
Chickpea leftovers can be frozen or kept in the fridge for up to a week in a sealed container. For optimal results, thoroughly dry the caed chickpeas before arranging them in a single layer on a baking sheet and freezing them. Once frozen, keep them in an airtight container, such as a zip-top bag.

health advantages
Despite their unassuming exterior, chickpeas are a veritable nutritional powerhouse.

1 cupThe cooked beans from Trusted Source have just 4 grams of fat, 12.5 grams of fiber, and 14.5 grams of protein. They include significant amounts of folate, a B vitamin that aids in the formation of DNA and new cells, as well as manganese, which supports bone health.
chicken thigh

Preparation ideas
There is a good reason why chicken is the meat with the highest per capita availability in the United States. For countless dishes, including stir-fries, sandwiches, pastas, soups, casseroles, and more, it is a true fan favorite.

Keep skinless, boneless chicken breasts on hand to use as the protein in your meals. Dier is ready to go with just the addition of a whole grain (such rice, quinoa, or pasta) and a vegetable (maybe broccoli, green beans, or carrots).

Sprinkle common pantry ingredients like dried basil, rosemary, oregano, or garlic powder on your chicken before cooking to add flavor.

Put it away for later
Please excuse us as we perform a quick chicken dance. It's just that this meat is so simple to keep for later use in preparing wholesome meals. Although it will be simpler to remove each breast individually if you split the raw chicken breast into its own foil packet, you can freeze raw chicken breast in its original packing.

Additionally, cooking chicken makes freezing it a breeze. Simply store it in the freezer for up to 9 months in an airtight container.

health advantages
This poultry option's premium complete protein can strengthen your immune system, aid in muscular growth, and hasten the healing of wounds.

Advice on how to prepare smoked salmon
Fresh salmon filets are frequently praised for their adaptability and healthy fat content, but smoked salmon is an even simpler way to prepare nutritious meals.

It comes prepared for use in pastas, salads, and wraps (try a salmon-kale combo). This is because it has already been cooked. Lemon, dill, smokey paprika, and cream cheese are excellent combinations with smoked salmon.

Put it away for later
You might not have any leftovers since smoked salmon usually comes in smaller packages. If you do, though, you can store it for a week in the refrigerator (or a month in the freezer) in a sealed container.

health advantages
Smoked salmon, like fresh salmon, is a good source of omega-3 fatty acids, which are good for the heart and brain. Additionally, it contains antioxidant vitamins A and E, which assist to reduce inflammation. Just be mindful of its high sodium level, which ranges from 600 to 1,200 milligrams per 100 grams.

Extra-firm tofu Preparation ideas
It's probable that you haven't eaten tofu properly prepared if you're still on the fence about it.

Extra-firm tofu may be prepared for beautifully crispy pan frying by pressing the moisture out of it, making it the ideal protein for stir fries, curries, and Asian noodle meals. It may absorb the flavor of any sauce or seasoning because of its bland flavor.

Put it away for later
Have any leftovers from your pad Thai? Extra-firm tofu should be stored in the freezer for 4-6 months or for 5-7 days in the refrigerator in sealed packaging.

health advantages
Fear not the 'fu! Tofu is actually possibly helpful for reducing hormone-related diseases including breast cancer, despite persistent beliefs that it will change your hormones. In addition, it contains more than 50% of the Daily Value for calcium and 17 grams of plant-based protein (17 grams according to a Trusted Source per 3.5-ounce serving).

Red lentils Recipe ideas
Red lentils generally take 20 to 25 minutes to simmer, which is about average in terms of cooking durations. You may choose from a range of lentil hues, including green, yellow, brown, and black, but the red kind is best since it has a mild, earthy flavor that goes well with daal, an Indian stew made with tomatoes, onions, and spices. (Try this recipe with ginger!)

Put it away for later
Cooked lentils can accompany sautéed greens the next day or act as a high-fiber gaish for baked sweet potatoes. Or just store them in the fridge for 5-7 days in a tight jar.

health advantages
Lentils are a member of the pulse family and are loaded with health advantages. They are beneficial to heart health due to their combination of fiber and antioxidants, and they contain surprisingly high levels of protein (46 grams per cup).dependable source (dry).
gluten-free spaghetti

Preparation ideas
There is no better last-minute dier solution than a box of pasta. You can get firm, thin (but not too thin) noodles that go with almost everything by making it a box of whole wheat spaghetti.

Make a pasta dish with sun-dried tomatoes, artichokes, and olives that is Mediterranean in style using whole wheat spaghetti as the foundation. Alteately, let it absorb caed or homemade pesto along with fresh arugula and caellini beans.

Put it away for later
Extra whole wheat spaghetti that has not been cooked requires no particular storage recommendations, however cooked spaghetti must be refrigerated. (You have 3-5 days to keep it there.) While frozen cooked pasta is an option, reheating it may result in mushy noodles.

health advantages
A significant amount of fiber is present in whole wheat spaghetti, which aids in regulating digestion, may encourage the maintenance of a healthy weight, and may lower cholesterol.

Advice for preparing quinoa
Try fluffy, nutty quinoa when you need a grain for a casserole, stir-fry, or grain salad. It's a welcome twist from traditional rice. Simply cook quinoa for 20 minutes or until cooked by adding water or broth in a ratio of 2 to 1.

Put it away for later
Quinoa can be cooked and fluffed for one meal and then used in other meals to provide carbohydrate-rich content. Reuse it in salad (like this intriguingly fruity one) or stuffed grilled zucchini by storing it in the fridge in a sealed container for up to a week.

health advantages
Choose from a variety of quinoa's health advantages! Its fiber aids in maintaining satiety, supports weight loss, and encourages regular bowel motions. Then there are its high amounts of magnesium, manganese, copper, and other minerals, as well as its significant protein content, anti-inflammatory flavonoids, and other nutrients.

Oats for quick cooking Ideas for preparation
Don't overlook breakfast when stocking your cupboard with nutritious foods! Quick-cooking oats can be prepared in the microwave in under 2 minutes and are then ready to be topped with things like sliced banana, peanut butter, blueberries, pepitas, or protein powder. Bowls can never be the same twice.

Put it away for later
The next day, a bowl of leftover oatmeal is unlikely to be appealing, but even a tiny quantity of extra dry quick-cooking oats can be useful. For added substance, mix some into muffin batter or add it to meatloaf.

health advantages
There is a good reason why oats are considered one of the "superfoods" in the pantheon. Their beta glucan can aid in blood sugar stabilization, while their soluble fiber has been associated with lower cholesterolTrusted Source. In the meanwhile, eating a lot of healthy grains, particularly oats, may reduce your risk of colon cancer.

Bone broth preparation ideas
Not sure which broth to choose from beef, chicken, or vegetables? Bone broth is a versatile option that pairs well with a variety of flavors, so you might want to give it a try. (Although all bone broths are produced from animal bones, some also infuse herbs, spices, and vegetables.)

Bone broth is a fantastic substitute for water when cooking rice and quinoa since it can be used to make hearty soups and flavorful sauces. You are welcome to use it as a substitute in dishes like beef taco soup, chicken a la king, or even mac and cheese that call for other kinds of broth.

Put it away for later
After opening, you can store bone broth in its original container for 4-5 days in the fridge. For simple tiny quantities, you might also freeze it by pouring it into ice cube trays.

health advantages
Bone broth shows potential for enhancing health, even though it might not be the wonder food that some claim.

It contains collagen, glucosamine, and chondroitin because it is prepared by boiling animal bones, which may help with joint pain. Improvements in sleep quality, brain function, and digestive health are further potential advantages.

Sweet potato preparation ideas
The earthy flavor of sweet potatoes works well with spices like ginger, nutmeg, and ciamon, and its culinary diversity is seen in dishes from Mexican to Indian cuisine. Add cooked sweet potatoes in the form of cubes to pasta, curries, or tacos. Or roast them whole in the oven for a dependable side dish.

Put it away for later
Leftover mashed sweet potatoes will keep in the fridge for 3-5 days in a zip-top bag. Save them for a fun, healthy addition to muffins or smoothies.

health advantages
Sweet potatoes' abundant potassium keeps neurons and muscles functioning normally, while their soluble fiber lowers cholesterol and stabilizes blood sugar.

frozen spinach Recipe ideas
A frozen bag of spinach is a surefire recipe for wholesome, quick diers. Smoothies, spinach lasagna, quiche, and other egg-based meals are all just waiting for the vegetable richness of frozen greens.

Put it away for later
Cooked frozen spinach can be kept in the fridge for 3-5 days.

health advantages
Iron, a mineral that helps blood oxygenate, is abundant in spinach and is known for it. However, it also contains significant amounts of fiber and the eye-healthy antioxidants lutein and zeaxanthin.

Grape tomatoes Preparation ideas
Fresh tomatoes can be found in a variety of popular dishes, including pizza, pasta, and salads. You may make your favorite tomato-based dishes with less cutting and dicing if you always have smaller grape tomatoes on hand.

Put it away for later
Roasting grape tomatoes is a tasty way to preserve them for longer. Fruits should be baked for around 40 minutes at 400°F with a drizzle of olive oil, salt, and pepper, stirring halfway through.

The time that roasted tomatoes will last in the refrigerator varies; some claim up to two weeks. To determine whether they are still fit for usage, utilize your senses.

health advantages
Grape tomatoes are a fruit that excels in a variety of ways! They contain lycopene, an antioxidant renowned for lowering the risk of cancer and heart disease. They also contain considerable amounts of potassium, folate, and vitamins C and K.

Extra virgin olive oil Recipe ideas
How many recipes use a dab of olive oil at the begiing? Too many to list, but we'll give you a couple anyhow! EVOO may be used to make savory dishes like crostini, dipping sauces (like this garlicky kale and spinach dip), and hashes for dier (like this one with pastrami).

Put it away for later
You really only need to be aware of one thing when it comes to storing olive oil: Keep the oil in a dark, cool location in an opaque or dark-colored bottle. It can last for up to two years.

health advantages
Monounsaturated fatty acids (MUFAs) from olive oil have many health benefits. Consuming MUFAs has been linked by ResearchTrusted Source to a lower risk of overall mortality, mortality from cardiovascular disease, cardiovascular events, and stroke. That EVOO is a mainstay of the heart-healthy Mediterranean diet is no surprise.

Ideas for preparing onions
A savory flavor boost from onions may be found in almost any dish. You can use them as the base for rice pilaf or French onion soup by sautéing them in a little olive oil, or you can add their caramelized sweetness to a mixture of roasted vegetables.

Put it away for later
Onions will last for weeks on the counter, but it's best to store them in the refrigerator in a zip-top bag or another airtight container after you've peeled and cut them up. Wraps, falafel, and hamburgers may all be topped with leftovers.

health advantages
According to some research, onions have antibacterial qualities that can protect you from infections.

Apples Prep recommendations
Apples have long been a staple of the lunchbox, but they aren't just wonderful for lunch. Think about adding chopped apple to oatmeal, frying apples to go with pork chops, or whipping together a quick fruit salad to serve with breakfast for dier.

Put it away for later
The durability of apples is one of their main selling advantages. They can keep for up to six weeks in the refrigerator!

health advantages
Apples are a health benefactor because they contain potassium, vitamin C, fiber, and antioxidants like quercetin, catechin, and chlorogenic acid. Eating them has been linked in studies with lower risk of BMI, type 2 diabetes, cardiovascular disease, and total mortality.