A Well-Stocked Pantry

With a well-stocked pantry, you can whip up a no-fail, well-balanced meal in just minutes. Canned goods, grains, and cereal will last a year on the shelf. Nuts should be refrigerated or frozen once opened. When buying spices, try to buy small quantities, as they lose their flavor quickly.


Canned Goods:

  • Beans (low-sodium, if possible) – black, kidney (red and white), garbanzo, pinto, canellini
  • Broth- organic vegetable, chicken, beef
  • Vegetarian Chili
  • Soup (low sodium) – Health Valley, Amy’s, Imagine, Healthy Choice, Campbell’s Select
  • Miso soup dry packets
  • Marinara Sauce
  • Low-sodium soy sauce
  • San Marzano tomatoes
  • Chunk Light tuna, packed in water
  • Wild Alaskan salmon, in water
  • Artichoke hearts, in water
  • Hearts of palm, in water
  • Pumpkin
  • Diced or whole roasted green chilies
  • Water chestnuts

Bottled or Jarred Goods:

  • Extra-virgin olive oil
  • Canola oil
  • Agave Nectar syrup
  • Pure Maple Syrup
  • Tamari
  • Ponsu Sauce
  • Hoisin sauce
  • Anchovies
  • Capers
  • Roasted bell peppers (jarred)
  • Salsa
  • Mustard
  • Ketchup



  • Quinoa
  • Brown Rice
  • Wild Rice
  • Amaranth
  • Whole-wheat pasta
  • Spelt pasta
  • Quinoa pasta

Cereals, Bars & Crackers:

  • Cheerios, Kashi, Barbara’s, Optimum, Uncle Sam’s, Fiber One, All-Bran
  • Oats – Steel cut or old-fashioned (not quick cooking or instant)
  • Bars: Kashi TLC, Kind, Ping, Raw Revolution, Gnu, Lara
  • Kashi Heart to Heart Crackers, Mary’s Gone Crackers (Gluten-free)


  • Cumin, Chili powder, Oregano, Garlic Powder, Onion Powder
  • Cinnamon, Nutmeg, Allspice
  • Garam Masala, Curry, Turmeric
  • Sea Salt, Kosher Salt, Peppercorns
  • Sat-lt-free seasoning blends

Baking basics:

  • Whole-wheat pastry flour
  • Soy flour
  • Oat flour
  • Spelt flour
  • Baking powder, baking soda
  • Pure Stevia
  • Organic Cane Sugar

Nuts & Seeds:

  • Raw or unsalted/dry-roasted – almonds, cashews, walnuts, pistachios, soy, pumpkin seeds, sunflower seeds
  • Nut butters (raw) – almond, cashew, macadamia, soy

Published by Complete Wellness, Now!

As a Registered Dietitian for the past 22 years, I am proud to be a Nutrition, Fitness, and Wellness Coach. With me, you will never diet again! In our coaching sessions, we work on setting realistic health and wellness goals and making the behavior changes that will get you to those goals. No starvation, no deprivation. Just real food and clean eating. My motto is "Eat Right...Get Active...Feel Great"

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: