Alright, meal prep maestros - if your goal is to have a fridge and cupboard brimming with good-for-you ingredients that make meal prepping a snap, then you've come to the right place.
We're rolling out a list of 15 food essentials that will help you nail that meal prep game while keeping things tasty and healthy.
Better yet, fill your kitchen with these beauties and you’re all but guaranteed to ALWAYS have something you can rustle up in a jiffy without needing to hit the shops last minute.
So, let's get to stocking, shall we?
Essentials To Stock Today To Save Money & Eat Well
Source: Jamie Oliver
Top 15 Must Have Staples
1. Quinoa: Your Go-To Grain... Err, Seed
Yes, quinoa is not a grain but a seed, and what a mighty seed it is!
This little champ is gluten-free, a complete protein containing all nine essential amino acids, and rich in fibre, making it a serious contender for your kitchen shelf.
It cooks up in about 15 minutes and can add some oomph to salads, act as a filling side dish, or even a breakfast porridge.
Perfect as a replacement for rice or even as a porridge in the mornings without the oats!
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2. Chickpeas: The Versatile Legume
When you're talking about pantry staples, chickpeas are a must.
Whether in a can for ease or dried for cost-savings, they're rich in protein, fibre, and minerals like iron and phosphorus.
Plus, they have a satisfying texture that makes them perfect for bulking out salads, forming the base of a hearty vegetarian stew or curry, or blending into a smooth hummus for some dippy dip shenanigans.
"fill your kitchen with these beauties and you’re all but guaranteed to ALWAYS have something you can rustle up in a jiffy "
3. Mixed Nuts: Nutrient-Dense Snacking
Nuts aren't just for squirreling away; they're nutritional powerhouses that pack oodles of flavour and crunch.
A great source of healthy fats, protein, and fibre, they're the ideal on-the-go snack.
They can add texture to salads and baked goods or be made into homemade nut butter – no additives or palm oil necessary – ideal for topping toast in the mornings, don’t you think?
Oh, and don’t flake on the humble peanut – they’re cracking as a crunchy addition to a homemade Pad Thai…
4. Rapeseed Oil: The Heart-Healthy Fat
With the prices of Olive Oil shooting through the rook at the moment – IYKYK – Rapeseed Oil is sure to be your new oily best friend.
Not only is it absolutely delicious with a rich, smoky flavour profile that’s guaranteed to liven up any bland dish, but it’s packed with heart healthy fats too.
It's great for dressing salads, drizzling over cooked dishes for some extra flavour, or for the occasional sautéing.
It’s even got a whole host antioxidant properties too!
5. Sweet Potatoes: The Nutrient-Rich Carb
With their creamy texture and sweet taste, sweet potatoes are a fabulous source of vitamins A and C, manganese, and several other key vitamins and minerals.
These guys are like the Swiss Army knife of the veggie world, good for everything from a simple baked side to a curried sweet potato soup or even as the meaty part of a veggie chilli.
6. Spinach: The Leafy Green All-Star
Packed with nutrients and low in calories, spinach is a mighty green to include in your prep plan.
You can throw a handful into smoothies, wilts down beautifully as a cooked side, and can beef up the volume in pasta dishes without warping the flavour
7. Greek Yogurt: The Probiotic Powerhouse
With more protein per serving compared to regular yogurt,Greek yogurt is an ideal meal prep friend.
You can sub it in for higher-fat dairy products to cut calories without losing creaminess, turn it into a marinade, or use it top off spicy dishes with a cooling dollop.
And, if you’re trying to keep things lower in fat, the fat free options are lush!
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8. Frozen Berries: Antioxidant Jewels
Frozen berries are a year-round staple since they're picked and frozen at peak ripeness, which locks in those vitamins and antioxidants.
They can jazz up your morning porridge, add sweetness to your Greek yogurt, or blend into a refreshing smoothie.
Plus, because they’re freezer friendly, they won’t go all smooshie like fresh fruit! Fresher for longer and super delicious.
"Sweet Potatoes are like the Swiss Army knife of the veggie world - good for everything!"
9. Whole Grain Pasta: The Filling Fibre
Whole grain pasta often contains more fibre and nutrients than its white counterpart, making it a wholesome option for meal prepping.
Plus, it’s a dried good, so you can easily store it in your cupboards without worrying about it going off.
It holds up well in cold salads, is satisfying in hot dishes, and is versatile enough to pair with just about any sauce, meat or veggie you choose.
10. Canned Tomatoes: The Stealthy Lycopene Leader
Canned tomatoes can be your secret weapon in the kitchen.
They're a solid source of vitamins C and K, potassium, and fibre – not to mention the antioxidant lycopene, which has been linked to heart health.
They can form the base of a quick pasta sauce, a homemade chili, or a shakshuka for brunch prepping.
11. Almond Milk: The Plant Milk Favourite
With more protein per serving compared to regular yogurt, Greek yogurt is an ideal meal prep friend.
You can sub it in for higher-fat dairy products to cut calories without losing creaminess, turn it into a marinade, or use it top off spicy dishes with a cooling dollop.
And, if you’re trying to keep things lower in fat, the fat free options are lush!
12. Whole Eggs: The Self-Contained Wonder
Eggs are affordable, high in quality protein, and contain essential nutrients like B vitamins and choline.
They're also incredibly versatile – hard boil a batch for easy snacks, scramble them for a quick breakfast, or include them in frittatas for an all-in-one meal.
13. Brown Rice: The Whole Grain Goldmine
Brown rice is an unrefined, whole grain that's naturally rich in fibre and nutrients like magnesium and selenium.
It's a great base for stir-fries, bowls, and even sushi.
The only thing to watch with rice is you should avoid reheating it as it can become a food poisoning risk. But, if you ARE wanting to prep it to reheat it, make sure you cool it rapidly after cooking and store in the fridge.
Then, when reheating, do so until piping hot.
14. Avocados: The Potassium-Packed Fat
Sure, they're trendy, but avocados are also nutrient-dense and packed with healthy fats, fibre, and more potassium than bananas.
They have a versatility that can take you from breakfast to lunch to dinner without skipping a beat.
15. Lentils: The Legume Superstar
And finally… the lentil - great for digestive health and high in protein, lentils are an economical way to add heft to your meals.
They cook relatively fast and can be a base for salads, veggie burgers, or soups.
Final Thoughts...
And there you have it - the ultimate list of 15 kitchen essentials that can transform your meal prepping experience from mundane to magnificent.
Whether you're looking to diversify your dishes, save time without sacrificing taste, or ensure you're nourishing your body with the best, these staples have you covered.
So, stock up your pantry, organise your fridge, and get ready to embrace the art of meal prepping with newfound excitement and ease.
Remember, every great meal starts with the right ingredients - happy cooking!
Sources
- https://www.researchgate.net/publication/357241446_Nutritional_Benefits_of_Quinoa-A_Review#:~:text=...,%2C%20zinc%2C%20copper%20and%20iron .
- https://www.medicalnewstoday.com/articles/323169#summary
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9516166/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964942/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962526/
