Eating well on a budget starts with stocking up on the right foods. Having certain pantry staples on hand can help you create simple, satisfying meals without breaking the bank. Here are some essentials recommended by Avery Zenker, a registered dietitian:
1. Oats
Keep rolled oats, quick oats, or steel-cut oats in your pantry. They can be used for breakfasts, snacks, and desserts, and are perfect for meal prepping granola bars.
2. Seeds
Seeds like sunflower, pumpkin, and flax seeds are often more affordable than nuts. They can easily be added to meals, blended into sauces, and are great for nutrition.
3. Canned and Dried Beans
Beans are nutrient-dense and cost-effective. Whether lentils, chickpeas, or other varieties, they provide protein, fiber, and essential vitamins. They can be incorporated into stews, soups, salads, and more.
4. Herbs and Spices
These can elevate the flavor of your meals significantly. They provide versatility and can replace more expensive sauces and condiments.
5. Tomato Products
Canned tomatoes and other tomato products are versatile and inexpensive. They can be used in a variety of savory dishes, from stews to pasta.
6. Vinegar
Vinegar adds flavor without many calories. It’s great for salads and a variety of dishes, making it a worthy pantry staple.
7. Peanut Butter
A nutritious and popular source of fats, peanut butter can be used in many ways: in baking, sandwiches, and even savory dishes.
By keeping these items in your pantry, you can prepare a range of meals that are both nutritious and budget-friendly.
