If you’re like the rest of the world, you’ve probably been to the grocery store at least once over the past week to stock up during the quarantine. And if you’re like most people, you’re probably also wondering how the heck this food is going to last you for 2 weeks or more.
Load up on the fresh stuff while you can, support your local restaurants by ordering delivery or takeout while they’re open, and when you’re ready to dive into your pantry, here are 20 long lasting staples to keep on hand, plus 20 simple meals you can make from these items alone.
20 Long Lasting Kitchen Staples
Grains
Brown rice
Brown rice is super versatile. It’s a good source of protein and fiber – meaning it’ll help keep you full – and it’ll last about 6 months in your pantry.
Quinoa
Another grain option that’s great to have on hand, quinoa also has both protein and fiber and lasts a long time. You can buy it dried or even buy it frozen and simply microwave it.
Pasta
We all need pasta at home while we’re quarantining. Tip: whole wheat pasta is actually a pretty decent source of protein too, since it’s made with simply durum wheat flour, which is a higher protein flour.
Oats
Not only do oats last about 1 to 2 years in your pantry, but they’re also more versatile than you’d expect. You can make oats both sweet and savory (examples below).
Legumes
Canned/dried beans
Beans are my #1 choice for shelf-stable protein. Buy any bean – black beans, kidney beans, cannellini beans, etc. – and buy them canned or dried. If you’re worried about the sodium, rinse them – it’ll wash the sodium off.
Canned/dried chickpeas
Chickpeas are another important staple. They contain both protein and fiber and can be used in so many different meals and snacks, like this Chocolate Chip Chickpea Cookie Dough.
Lentils
Dried lentils will last about 2 to 3 years in your pantry and are a great source of both protein and fiber (notice a theme here?). Use them to make a vegetarian Bolognese with pasta.
Produce
Frozen/canned vegetables
A lot of people don’t realize that frozen and canned vegetables are just as nutritious as fresh. They’re harvested and packaged at their peak, which means that they retain all of their nutritional value. Pro tip: roast frozen veggies with olive oil in the oven to make them crispy instead of soggy.
Frozen fruit
Just like frozen veggies, frozen fruit is a great option. Try to avoid fruits packaged with syrup and keep them as simple as possible. Berries, cherries and mango are all great options.
Healthy fats
Peanut butter
You might be surprised to hear that I buy mostly Jif brand peanut butter. Here’s the thing: the sugar and oil added to conventional, non “natural” PB brands is super insignificant. Get the one you like the taste of.
Nuts
Like peanut butter, nuts are a good way to add protein and healthy fats to a meal. Add them to any meal for a little added crunch and nutrient boost.
Olive oil
Make sure you have a good amount of olive oil on hand to cook about anything you want to cook. I prefer olive oil to other oils because it’s relatively inexpensive, easy to find and has a higher smoke point. Choose regular olive oil instead of extra virgin – extra virgin has a lower smoke point, so it can’t withstand as much cooking.
Protein
Canned tuna
Canned tuna is an easy protein option that will last up to 5 years (!) in your pantry. You can get creative with it too and use it for so much more than just tuna fish.
Veggie burgers
With veggie burgers, I like to look for options that have at least 5 grams of protein or more, so that you get the most bang for your buck. Some of my favorite brands are Dr. Praeger’s, Morningstar Farms and Engine 2 Plant-Strong.
Frozen edamame
Edamame is a really good source of protein, plus, you can buy it frozen so it lasts a while. Add it to any meals, or have it as a simple snack.
Eggs
Eggs should last about 5 weeks in your fridge. They can be used to make so many different meals. When possible, look for cage free, pasture raised options.
Condiments
Tomato sauce
Tomato sauce is key during this quarantine. As you’ll see below, it can be used in so many different ways. Rao’s is a fan favorite brand, but is also on the more expensive side. If you can’t find it or prefer to spend less, any brand tomato sauce is perfectly fine.
Soy sauce
Another sauce that will easily elevate any meals, soy sauce will last about 2 years in your fridge. Because soy sauce is so salty, look for low sodium options when possible.
Nutritional yeast
Nutritional yeast is basically deactivated yeast. It has a cheesy flavor and also adds a nutrient boost to any food – it’s a good source of protein and many B vitamins. While cheese has a shorter shelf life, nutritional yeast is a good option to add that flavor to meals.
Ketchup
If you don’t like ketchup, opt for mustard or ranch. But you definitely are gonna want to have some kind of standard, staple condiment at home.
Honey
Honey can be used in simple recipes and in baking. It’s versatile and should last a pretty long time in your pantry – we’re talking years.
20 Simple Meals to Make From Them
1. Veggie Pasta
Make it from: pasta + tomato sauce + frozen peas
2. PB&J Oats
Make it from: oats + peanut butter + frozen berries
3. Veggie Fried Rice
Make it from: brown rice + frozen peas + eggs + soy sauce
4. Elevated Rice and Beans:
Make it from: brown rice + black beans + frozen cauliflower rice
5. Harvest Bowl
Make it from: quinoa + frozen broccoli + chickpeas + nutritional yeast
6. Lentil Bolognese
Make it from: lentils + tomato sauce + pasta
7. Tuna Patties
Make it from: tuna + oats + olive oil + nutritional yeast
8. Shakshuka
Make it from: tomato sauce + eggs + frozen spinach
9. Savory Oats
Make it from: oats + olive oil + frozen spinach + nutritional yeast
10. Veggie Omelet
Make it from: eggs + frozen spinach + olive oil + ketchup
11. Plant-based Burger and Fries
Make it from: veggie burger + frozen sweet potato fries + ketchup
12. Carrot Cake Oatmeal
Make it from: oats + frozen shredded carrots + peanut butter + honey
13. Simple Stir Fry
Make it from: brown rice + edamame + cashews + soy sauce
14. Vegetarian Chili
Make it from: canned tomatoes + black beans + kidney beans + frozen carrots
15. Roasted Veggie Power Bowl
Make it from: chickpeas + frozen broccoli + frozen cauliflower + nutritional yeast + olive oil
16. Quinoa Mushroom Burgers
Make it from: quinoa + canned mushrooms + olive oil + nutritional yeast
17. Chickpea and Rice Casserole:
Make it from: chickpeas + black beans + brown rice + olive oil
18. Chickpea “Cookie Dough”
Make it from: chickpeas + peanut butter + honey + olive oil
19. Tuna Casserole
Make it from: canned tuna + pasta + frozen peas
20. Crunchy Quinoa Bowl
Make it from: quinoa + almonds + edamame + nutritional yeast
