The 45 Best Healthy Foods to Always Have in Your Kitchen – Free Printable List! – 80 Twenty Nutrition

The 45 Best Healthy Foods to Always Have in Your Kitchen – Free Printable List!

Want to prep healthy meals and snacks fast? Here are the best healthy foods to always have in your kitchen – plus, how to combine them to make super quick healthy meals. Keep these foods on hand for those days where you’re short on time, energy or both.

(Scroll to the bottom to get your free printable list to keep on the fridge or as a PDF on your phone for when you need to grocery shop).

Healthy Foods to Always Have in Your Kitchen - keep these stocked in your fridge, pantry, cupboard and freezer for quick healthy meals - ideas from Christy Brissette, media registered dietitian nutritionist, 80 Twenty Nutrition

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The 45 Best Healthy Foods to Always Have in Your Kitchen

Healthy Foods to Always Have in Your Kitchen - keep these stocked in your fridge, pantry, cupboard and freezer for quick healthy meals - ideas from Christy Brissette, media registered dietitian nutritionist, 80 Twenty Nutrition

Fridge

  • Vegetables and fruit (kale, carrots, sweet potatoes, onions and apples keep the longest)
  • Nuts (almonds, walnuts, pistachios, etc. Keep in the fridge or freezer to stay fresh)
  • Greek yogurt
  • Eggs
  • Natural peanut butter
  • Natural almond butter
  • Tahini
  • Extra Firm Tofu (can put in the freezer too)
  • Mozzarella cheese sticks

Freezer

  • Frozen mixed vegetables (no added sauce or salt)
  • Frozen peas
  • Frozen corn
  • Frozen spinach
  • Frozen fruit and berries (no added sugar)
  • Whole grain bread, pitas and wraps
  • Edamame (organic, shelled or in the pods)
  • Shrimp
  • Fish fillets
  • Chicken breasts or burgers
  • Veggie burgers
  • Turkey meatballs
  • Leftover herbs and spices (in ice cube trays or plastic baggies)

Cupboard and Pantry

  • Canned and dried beans (BPA-free)
  • Whole grain pasta (whole wheat, spelt, brown rice, etc.)
  • Whole grain couscous
  • Rolled oats or quick cooking steelcut oats
  • Quinoa
  • Canned light tuna
  • Canned salmon
  • Bottles of tomato puree
  • Salsa
  • Healthier canned soups (low sodium)
  • Chia seeds
  • Hemp seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Almonds
  • Walnuts
  • Pistachios
  • Unsweetened almond milk (keep in the fridge once you open it)
  • Light coconut milk (for curries)
  • Tamari
  • Balsamic vinegar
  • Extra virgin olive oil
  • Herbs and spices

Healthy Foods to Always Have in Your Kitchen - keep these stocked in your fridge, pantry, cupboard and freezer for quick healthy meals - ideas from Christy Brissette, media registered dietitian nutritionist, 80 Twenty Nutrition

Stocking up on the best healthy foods to always have in your kitchen is a great first step. But how to you combine all these healthy items to make meals? I have you covered!

Super Quick Meals

I broke these ideas up into different meals for quick reference… but really, you can have yogurt, berries and nuts or seeds for dinner. No one will stop you!

Healthy Foods to Always Have in Your Kitchen - keep these stocked in your fridge, pantry, cupboard and freezer for quick healthy meals - ideas from Christy Brissette, media registered dietitian nutritionist, 80 Twenty Nutrition

Breakfast

  • Yogurt with Frozen Berries and Chia Seeds
  • Egg on Toast
  • Egg Burrito with Salsa
  • Omelette
  • Peanut Butter or Almond Butter Sandwich with Apple Slices

Lunch 

  • Soup and Toast
  • Chickpea Kale Salad
  • Microwaved Sweet Potato stuffed with Greek Yogurt and frozen veggies
  • Chicken Burger on a Pita stuffed with kale, carrots, etc.
  • Tuna or Salmon Sandwich (mix with Greek yogurt)

Dinner

  • Pasta with Beans or Turkey Meatballs
  • Tuna Casserole (mix pasta with peas and canned tuna and almond milk/yogurt)
  • Grains and Beans with Frozen Veggies, olive oil and lemon juice with spices
  • Tofu, Chicken, Shrimp or Edamame Stirfry with Frozen Mixed Vegetables over brown rice, couscous or quinoa (the last 2 are faster to make)
  • Quick Chili with Beans, Bottled Tomatoes, Frozen Corn, Onion, Garlic (if you are up to chopping, if not used dried versions) and Spices

Free Printable/Downloadable Grocery Shopping List and Quick Meal Ideas

Here’s your free printable guide to the best healthy foods to always have in your kitchen – plus easy ways to combine them into nutritious meals:

Healthy Foods to Always Have in Your Kitchen – Christy Brissette, MS, RD, 80 Twenty Nutrition

Healthy Foods to Always Have in Your Kitchen - keep these stocked in your fridge, pantry, cupboard and freezer for quick healthy meals - ideas from Christy Brissette, media registered dietitian nutritionist, 80 Twenty Nutrition

This resource isn’t just for the busy people. It’s a great list for anyone who is d⇒ealing with fatigue or any illness or life stage that saps energy. For example, people undergoing cancer treatment or their caregivers, anyone dealing with depression or fibromyalgia, or new moms who are short on time. Please do share it with someone you think would benefit!

Which foods do you always have stocked for busy or stressful times? Share in the comments below!

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