A well stocked pantry, freezer and fridge makes healthy eating easier and less stressful. If you’re constantly wondering what to eat, here is our list of foods to keep on hand for healthy meals and snacks.


  • Flour: all purpose and whole wheat
  • Breadcrumbs: panko and unseasoned
  • Sugar and sweeteners: granulated sugar, brown sugar, honey, maple syrup
  • Oils: olive oil and avocado oilVinegars: balsamic, red wine and apple cider
  • Salt: sea or Himalayan
  • Spices: black pepper, garlic powder, cinnamon, cumin and paprika
  • Herbs: oregano, basil, rosemary, thyme and sage
  • Grains: oats, quinoa and rice
  • Pastas: pasta and couscous
  • Beans: black, kidney, pinto, garbanzo and white bean
  • Sauces: low sodium soy sauce and hot sauce
  • Condiments: yellow mustard, dijon mustard, mayonnaise and ketchup
  • Tomatoes: whole, crushed, diced and paste
  • Broth and stock
  • Canned fish: tuna and salmon
  • Seeds: chia, hemp, sesame, ground flax and pumpkin
  • Nuts: mixed nuts, almonds, pistachios, pine nuts and walnuts
  • Nut butters: peanut butter and almond butter
  • Jellies, jams and preserves
  • Dates
  • Ethnic items: curry paste, coconut milk, salsa and enchilada sauce
  • Aromatics: onions, shallots and garlic


  • Meat: chicken, pork, beef, lamb and ground meats
  • Breakfast meats: bacon and sausage
  • Fish and seafood: salmon, white fish and shrimp
  • Vegetables: corn, peas, edamame, spinach, broccoli, butternut squash and cauliflower
  • Fruits: berries, mango, pineapple and banana
  • Grains: brown rice and quinoa
  • Breads: bread, bagels, buns and tortillas
  • Leftover soup, stew, chili and sauces


  • Butter
  • Dairy or dairy-free alternatives: milk, yogurt and cheese
  • Dips: hummus, salsa and tzatziki
  • Eggs
  • Meats
  • Produce

Looking for additional guidance? Schedule a complimentary call to get started working with a RESULTS dietitian.

What To Eat Before & After Your Workouts

What To Eat Before & After Your Workouts

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