30 Pantry Essentials To Keep On Hand

30 Pantry Staples to Keep on Hand

The easiest way to make cooking at home simple is to have a well-stocked pantry so that making breakfasts, lunches and dinners is a no-brainer. Here are 30 items to consider stocking in your pantry.

30 Pantry Staples to Keep on Hand

Grains & Legumes

  • Quinoa
  • Brown rice
  • Whole wheat couscous
  • Pearl barley
  • Old fashioned rolled oats
  • All-purpose flour
  • Whole wheat flour
  • Plain breadcrumbs
  • Dried beans and lentils
  • Chia, Flax and/or Hemp seeds

Nuts, Seeds & Fruits

  • Walnuts
  • Almonds
  • Pine nuts
  • Pistachios
  • Natural nut butters (i.e. peanut, almond, sunflower)
  • Assorted dried fruit
  • Tahini paste

Canned & Jarred Foods

  • Canned no-added-salt beans
  • Tuna or salmon, packed in water
  • Low-sodium chicken and/or vegetable broth
  • No-added-salt tomatoes and tomato paste


  • Salt (fine salt and coarse sea salt)
  • Pepper (ground and peppercorns0
  • Dried herbs and spices
  • Fresh garlic
  • Onions

Oils, Vinegar & Condiments

  • Extra-virgin olive oil
  • Coconut oil
    Canola oil
  • Vinegar: balsamic, red-wine, white-wine, apple cider
  • Dijon mustard

You don’t need to go out and purchase all of these at once. Pick 10-15 of the items that you’d use most.

Happy Shopping!

Interested in learning more about intuitive eating?

Check out my Unapologetic Eating 101 Course, an online, self-paced program to liberate yourself from dieting and make peace with food and your body.

My team and I also offer virtual one-on-one support – you can check out our virtual intuitive eating nutrition coaching packages.

My book, Unapologetic Eating: Make Peace with Food and Transform Your Life, is also a great resource that includes information, research, and reflection prompts to help you move away from dieting and come back home to your body, so you can live your most unapologetic, liberated life. 

Author Bio

This article was written and reviewed by Alissa Rumsey, MS, RD, CSCS, a registered dietitian and Certified Intuitive Eating Counselor. She specializes in weight-inclusive care, intuitive eating, body image healing, mindfulness, self-compassion, and healing from chronic dieting, disordered eating, and eating disorders. Alissa holds a Bachelor’s Degree in Nutrition and Exercise Science, and a Master’s Degree in Health Communications, and is also an NSCA Certified Strength and Conditioning Specialist.

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Alissa Rumsey, RD.

Alissa Rumsey, MS, RD, CDN, CSCS (pronouns she/her/hers) is a registered
dietitian, nutrition therapist, certified intuitive eating counselor, and the author of
Unapologetic Eating: Make Peace With Food and Transform Your Life. Alissa is
passionate about helping people reclaim the space to eat and live,

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