10 Foods to Always Have On Hand

Going to make this short and sweet - here are 10 foods to always have on hand to maintain a healthy lifestyle even when you're running low on fresh food. Just a quick note, this list contains foods OTHER than fresh food (fruits, vegetables, lean meats, etc.) - they can be stored at room temperature, or in the freezer. These foods are ones that are not quick to expire and you can store for a long period of time.

(1) Oatmeal

An excellent source of carbohydrates and a very simple and nutritious meal idea. Oats are packed with dietary fibre and are a slow-digesting carbohydrate, so it helps you stay satisfied for longer. Check out a past blog for recipes ideas.


(2)  Tuna

A great source of protein that can be stored for a long period of time. A substantial source of omega-3 fatty acids, tuna is an easy topper to meals like salads or sandwiches.

(3) Black Beans/ Chickpeas

These legumes are excellent sources of protein and fibre. They also have a variety of vitamins and minerals making them great bases for many recipes. Black beans make a great batch of brownies and chickpeas make for perfect healthy cookie dough consistency.


(4) Nut Butter

Peanut butter, almond butter, cashew butter - any kind of nut butter is great to have on hand to add essential fatty acids and protein to your diet. Just make sure to read the ingredients - less is more, it should really only have the nuts as an ingredient!

(5) Frozen Fruit/ Vegetables

I feel like frozen fruit and veggies sometimes get a bad reputation, but they are actually incredibly nutritious! For the most part, the fruit and vegetables are flash frozen at their freshest point so they do in fact maintain their nutritional value!

(6) Nuts

An easy snack to have on hand to help you beat the 3pm crash. As listed above, nuts of a great source of fatty acids that help maintain a healthy heart.

(7) Chia Seeds

Chia seeds are packed with protein, fibre, and omega-3 fatty acids. Very easy to add to smoothies, salads or make a killer chia seed pudding (3 tbsp of chia seeds + 1 cup of almond milk + 1/2 scoop protein + cinnamon + toppings of choice - refrigerate overnight).

(8) Frozen Fish

An additional protein source that is easy to thaw and quick to cook. Obviously fresh fish is best, but it is much more cost-effective to buy frozen and store in the freezer.

(9) Spices/ Seasonings

FLAVOUR. Very easy way to spice up a meal (see what I did there ...), but very simple and healthy way to season a meal. Recently I got an opportunity to try Oh My Spice seasonings and they are game changers! I mix the Sriracha Lime seasoning with one tablespoon of olive oil and drizzled over steamed veggies - it was awesome.

(10) Protein Powder

Protein powders are an easy protein source to add to oatmeal, smoothies, or baked goods. There are many different types of protein powders for different eating styles (whey, plant-based, etc.), my only suggestion would be is to DO YOUR RESEARCH - make sure you're getting a powder from a reputable company so the ingredients on the container are the ingredients you're getting!

Bonus/ Personal Favourite: FlapJacked Pancake Mix

This is one of my favourite things to have on hand because it is an excellent source of carbohydrates and protein, and all you have to do is add water. Ingredients you can understand and they also list a handful of other uses for the mix like baked goods!

As I noted above, these are things to keep on hand other than your fresh ingredients (those are best). The foods listed above provide important macronutrients, energy, and additional health benefits to keep you performing at your best day in and day out even if a grocery shop is a couple days overdue!

Am I missing something from the list? Comment below with your favourite items to have on hand!