Stock your Kitchen like a Dietitian

Stock your Kitchen like a Dietitian

A well-stocked kitchen with cooking essentials makes creating a quick and balanced meal a whole lot easier!  Today, I will share some of the top items I keep on hand to ensure a nutritiously packed fridge, freezer and pantry.  This way, when you go to the grocery store, you will know which kitchen essentials need to be topped up.


A well-stocked kitchen with cooking essentials makes creating quick and balanced meals easier! Click To Tweet


My top 5 items to stock your fridge, freezer and pantry:



  • Milk, yogurt and cheese
  • Fresh fruits (such as: apples, oranges, grapes) and fresh vegetables (such as: celery, large bag baby carrots, lettuce etc)
  • Eggs!  They make a quick meal and offer a convenient protein source
  • Hummus or other bean dip
  • Flavour builders (lemon, lime, fresh garlic and ginger)


  • Frozen vegetables and fruit (just as nutritious as fresh)
  • Pre-portioned quantities of meat and fish (this allows you to take appropriate servings out to thaw in the fridge the evening before)
  • Whole grain pita, English muffins, sliced bread (stays fresh longer in the freezer)
  • Tomato sauce and homemade soup or chili  (speedy meals)
  • Leftovers!  (Pre-portion into lunch size containers)


  • Canned tuna, salmon and canned legumes (lentils, black beans, chickpeas)
  • Whole grains (ie. brown rice, quinoa, wheat berries, oats, bulgar, pasta etc)
  • Olive oil
  • Nut butter, unsalted nuts and seeds
  • Low sodium soup broth (for making homemade soups for batch cooking)

Bottom Line:

A well-stocked kitchen puts you in the ready position for simply cooking and enjoying healthy, balanced meals.