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Pantry Essentials For Quick and Easy Meals

Updated: Sep 24, 2019

I’m sure we all have days where we feel a bit lost for meal ideas. When you know you need to make something, but you just don’t know where to start.

To help you out, I’ve put together a list of pantry staples that you can use to make quick, easy and healthy meals.


If you have some quinoa in your pantry, you will never go hungry! Quinoa can be used for SO many different snacks and meals. Add some to a smoothie, make a quinoa porridge, use it for burger patties, add to salads or stuff it into some roasted vegetables.

As well as being super versatile, quinoa is also packed with goodness. It is gluten-free, contains all 9 essential amino acids and provides our bodies with both carbohydrates and fiber. I make sure I always have some in my pantry!


I always have Salmon on hand at home! Not only is it a great post-workout snack, Salmon is also a source of omega 3 fatty acids, which is important for heart health!

Keeping some tins of Salmon in your pantry means you can quickly add some to a salad or a wrap, have it on crackers for a snack or mix it in to your pasta. Salmon also provides your body with vitamin D, which is needed for growth and development.

Gluten Free Wraps

It’s easy to make a wrap that’s healthy and filling. Combine a few of your favorite veggies with one of your tins of tuna and you’ve got a simple, tasty wrap! I also make healthy homemade pizzas out of wraps and top them with my favorite veggies.

You can also use a wrap to make a tasty snack. Spread a whole meal wrap with a little nut butter (cashew or peanut butter is delicious!), add a banana and roll the wrap up. A little healthy fat, protein and carbohydrate all in one simple snack!


A lemon can add flavor to almost any dish! Fresh lemon juice is fantastic for flavoring chicken or fish, while some lemon zest can add depth to marinades, salads or grains. Lemon is a source of vitamin C, which can help to boost your immune system too!

Having a few key ingredients in your pantry means that you can always make something tasty to eat! Combining these essentials and a few fresh vegetables, you can prepare lots of quick and easy meals.

What ingredients do you always have in your pantry?

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Author Karine Allouche Salanon – Founder, Healthy Lifers

Copyright (c) 2019 by HealthyLifers 2019

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