She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Keeping your pantry stocked with healthy staples helps make it easier to stick to a healthy diet. If you always have something you can grab in the cupboard, you’re less likely to reach for a takeaway, – so, what should always be in there? Here’s our list… for real people.
What do I mean by that last bit ‘for real people’?
Well, healthy food lists have gotten rather fancy in the last few years. You’ll find some of them listing coconut sugar, apple cider vinegar, almond butter and buckwheat flour as essentials. And yes, they’re very tasty and healthy, but you’re not going to be able to make a quick meal out of them when you come in tired at 8 pm – and they probably cost as much as 3-4 things on the list below.
So, this is the list that’s actually helpful. That will make your diet healthier, let you put together a few meals quickly in a push, and you can get (almost) every item in the average supermarket.
And before anyone mentions that it doesn’t contain things like flour or other baking goods, my theory is, if you’re the type of person who bakes, you don’t need me telling you what should be in your cupboard; you should be telling me!
1. Lentils
It doesn’t matter whether you choose red, green or Puy lentils; these versatile sources of protein are a must-have. You can use them as a side dish or cook them with stock to make soup (see our low-calorie lentil soup recipe here).
Warm or cool, lentils can be used as the base for hearty, filling lentil salads (there are 20 suggestions here for those).
Their high protein content also makes lentils an excellent choice for vegetarians or anyone looking to add more plant-based meals to their diet.
Dried are best as they are more versatile, but canned work too – my own staple quick dinner is a can of lentils and a jar of curry sauce with whatever vegetables are left in the fridge.
Or, if you’re feeling inspired in the kitchen, you could go one step further and make your own healthy dahl to satisfy your takeout cravings.
2. Brown Rice
Brown rice is a whole grain loaded with fiber, vitamins, and minerals. Unlike white rice, it retains its nutrient-rich bran and germ, making it a healthier option.
It does take longer to cook than white rice, but if you make a batch in one go, you can freeze individual portions in freezer bags or microwavable pots and warm them up when needed. If you are freezing it, cook it as normal, and let it cool to room temperature before freezing BUT get it into the freezer within an hour of cooking to avoid increasing the risk of food poisoning. See full instructions here.
Use it as a base for stir-fries, curries, or grain bowls to keep you fuller for longer.
3. Oats
Oats are a breakfast staple known for their heart-healthy properties. Rich in beta-glucan, a type of soluble fiber, they help lower cholesterol and regulate blood sugar levels.
Use oats for overnight oats, baked goods, or a comforting bowl of oatmeal. And this isn’t just for breakfast either – check out our list of savory oatmeal ideas for lunch and dinner options using oats.
They can also replace breadcrumbs in many recipes; you can make muffins and cookies with them and even use them as a bath soak if you’re really pushed!
4. Canned Beans
Black beans, chickpeas, kidney beans, and lentils are pantry powerhouses. High in protein and fiber, they’re perfect for soups, salads, and stews.
Chickpeas can also be blended into hummus or roasted for a crunchy snack, while black beans tossed in hot sauce make an easy topping for salad or rice. That’s a staple in my house when we’ve run out of everything else to go on salad!
5. Nuts and Seeds
Almonds, peanuts, cashews, walnuts – or go fancy with chia seeds and flaxseeds – pick whichever you like; they’re all rich in healthy fats, protein, and fibre. They’re great for snacking, adding to smoothies, bulking out stir-fries, or sprinkling over salads and yogurt.
If you’ve got chia and milk, mix them together to make chia pudding, and you’ve got a simple, nutritious breakfast in 15 minutes. Add some chopped banana and a dab of peanut butter on top, and you’ve got one that also tastes like a treat. We’ve got more chia pudding ideas here if you need inspiration – including the delicious Dark and Stormy option pictures below.
If you’ve got a packet of peanuts, you can even whisk up your own peanut butter if you’ve run out.
6. Olive Oil
There are many different oils out there, but you don’t need a stack of them to eat well, olive oil does pretty much everything.
Extra virgin olive oil is a cornerstone of a healthy diet, especially the Mediterranean diet. Rich in monounsaturated fats and antioxidants, it’s ideal for salad dressings, sautéing, or drizzling over roasted vegetables.
At this point, you might be asking if you can cook with olive oil. Yes, you can—so long as you’re not deep-frying everything (but let’s assume that’s not happening as you’re trying to be healthier!).
Dietician Angela Dowden, my co-author on the book The Macro Method, explained that while olive oil doesn’t have the highest smoke point (the point at which oils can change into less healthy compounds), it’s still higher than the temperature at which most people cook.
Cold-pressed olive oil is more delicate, so use it for lower-temperature dishes.
7. Tinned Fish
If you have cans of tuna, pink salmon, mackerel, anchovies, and/or sardines in your cupboard, you can always create an easy meal. They’re great for quick lunches, salads, or as a topping for crackers. Choose options packed in water or olive oil for the healthiest choice.
Add tuna or anchovies to tinned tomatoes with garlic to make a quick pasta sauce. Toss canned salmon with lentils and lemon juice for a quick salad. If you haven’t had sardines in tomato sauce on toast for a while, you’ll wonder why when you try it.
8. Canned Tomatoes
Canned tomatoes are a lifesaver for quick and healthy meals. They’re rich in lycopene, an antioxidant linked to heart health. Use them as a base for pasta sauces, soups, stews, or chilli.
But they also make a healthy side dish and even an option for breakfast if you serve them with eggs, shakshuka style or just on some wholegrain toast with poached eggs.
9. Pasta
Wholegrain is the healthiest option, but even white pasta teamed with a healthy sauce full of vegetables is better for you than ordering a takeaway.
10. Nutritional Yeast
Okay, this is my one wildcard – but it comes in very handy as a stand-in for cheese when the fridge is empty. You can sprinkle it over salads, toss pasta in some lemon juice and then sprinkle this on top, or use it instead of Parmesan with tomato-based sauces. It also adds depth to soups and stews.
If you’re not sure what nutritional yeast is, take a look at our longer post on it – and, if you’re not sure what to do with it, you’ll find xx ideas here.
11. Broth or Stock
Vegetable, chicken, or bone broth is essential for soups, stews, and risotto. Broths also add flavor to grains and lentils when used as cooking liquids.
Low-sodium options are best to keep your meals heart-healthy.
12. Herbs, Spices, Condiments
They’re the quickest way to make an okay meal something special. You don’t need a whole spice rack – even a little salt added to a salad can change the whole experience (again, watch the amount you’re using). A dash of ground black or white pepper on a dish will also change things up nicely.
Vinegar is good for whipping up an easy salad dressing.
The other three must-haves in our house are garlic, chilli and oregano, but you’ll find your own as you start experimenting with flavours.
13. Your Personal Quick Fix
Controversial number 13.
If there is a processed food product that helps you to make a healthier choice, like starting your day with a fruit-topped bowl of bran cereal, eating crudites instead of chips if you dip them in a little ranch, or avoiding calling for a takeaway by using a jar of sauce or can of baked beans on toast, then have it in the house.
This choice might upset the anti-ultra-processed-food people, but while I can quickly whip up a pasta sauce with tinned tomatoes, I cannot whip up a decent curry sauce in less time than it takes the takeaway to deliver it. But I can go into the cupboard, grab a jar of one, add lentils, spinach, and mushrooms, and have a decent meal in less time than that for a fraction of the calories and saturated fat—and I don’t order rice!
Of course, be sensible. Ideally, try to pick a brand with lower levels of salt, fat, or sugar than other brands, and don’t rely on it daily. But if it means you make a healthier choice on days when you’re tired, fed up, and willpower is low, have the jar, packet, or can ready.
Eating healthily doesn’t require you to be perfect all of the time – just most of it.