10 Pantry Staples That Make Meal Prep 10x Easier

I’ve been meal prepping for a while now, and I’ve found that having the right pantry staples can make a huge difference in how efficient and enjoyable the process is. By stocking up on these essentials, I can whip up a week’s worth of meals in no time. My goal is to share the pantry staples that have saved me time and money, so you can do the same.

Grains and Canned Goods

I always keep a few key grains on hand, like brown rice, quinoa, and whole wheat pasta. These staples are cheap, with a 20-pound bag of brown rice costing around $20 and lasting me about 6 months. I also stock up on canned goods like black beans, diced tomatoes, and tuna, which are versatile and can be used in a variety of dishes. For example, I can make a big batch of rice and beans on Sunday night, and use it as a base for meals throughout the week.

• Brown rice: $20 for 20 pounds, lasts 6 months
• Quinoa: $15 for 10 pounds, lasts 3 months
• Canned black beans: $5 for 12 cans, lasts 2 months

Oils, Spices, and Sauces

Oils, spices, and sauces can add a lot of flavor to meals without requiring a lot of effort. I like to keep a variety of oils on hand, like olive, coconut, and avocado oil, which can be used for sautéing, roasting, or making salad dressings. My go-to spices include cumin, paprika, and turmeric, which are all relatively inexpensive and can be used in a lot of different dishes. I also keep a few sauces on hand, like soy sauce and hot sauce, which can add a lot of flavor to meals.

• Olive oil: $10 for 1 liter, lasts 2 months
• Cumin: $2 for 1 bottle, lasts 6 months
• Soy sauce: $5 for 1 bottle, lasts 3 months

Snacks and Extras

In addition to the staples I mentioned earlier, I also like to keep a few snacks on hand, like nuts, seeds, and dried fruit. These can be used as a quick snack or added to meals for extra texture and flavor. I also keep a few extra ingredients on hand, like eggs, bacon, and cheese, which can be used to add protein and flavor to meals. For example, I can scramble some eggs and add them to a bowl of rice and beans for a quick and easy breakfast.

• Almonds: $10 for 1 bag, lasts 1 month
• Dried cranberries: $5 for 1 bag, lasts 2 months
• Eggs: $2 for 1 dozen, lasts 1 week

By stocking up on these pantry staples, I’ve been able to save time and money on meal prep. I can whip up a week’s worth of meals in about 2 hours on Sunday night, and I know that I have all the ingredients I need on hand. What do you use for meal prep staples?