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.

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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?