For hassle-free healthy meals in a hurry, be prepared with a well-stocked kitchen. This means always having some basic ingredients in your cabinets, pantry, fridge and freezer. It can save time and worry on those busy days when you don’t have a chance to get to the grocery store.

Cabinets and pantry

• Dry beans such as black beans, chickpeas, pintos and red beans
• Canned “dinner builder” items such as beans, chicken, salmon, tuna and soup
• Canned vegetables such as carrots, corn, green beans, peas, pumpkin and tomatoes for adding to soup, rice, pasta and sauces
• Canned and dried fruits such as applesauce, dates, oranges, peaches, pineapple and raisins (look for items with no added sugars)
• Whole-grain pasta, brown rice and other easy whole grains such as couscous and quinoa
• Whole grain bread or tortillas (if you don’t use it daily, store in the freezer)
• Old-fashioned rolled oats, instant oatmeal and whole-grain cereal for a quick breakfast
• Whole-wheat flour, oat flour and cornmeal for baking
• Nuts, seeds and nut butters for healthy snacking
• Healthy cooking oils such as canola, corn or olive (buy in limited amounts because they can go rancid over time), nonstick vegetable oil cooking spray
• Balsamic vinegar and low-sodium soy sauce for salad dressings and sauces
• Spaghetti or marinara sauce in jars
• Low-sodium chicken or vegetable broth for making soup
• Dried herbs and spices, salt-free seasoning blend, pepper

Fridge and freezer

• Frozen vegetables without salty sauces, such as broccoli, cauliflower, mixed vegetables, spinach and squash, make easy sides and add-ins
• Frozen fruits without added sugars, such as berries, mixed fruit, peaches, for cereal, yogurt and smoothies
• Low-fat/fat-free dairy products such as milk, yogurt and cheese
• Frozen meats such as fish fillets, skinless chicken breasts or lean ground beef
• Soft margarine with no trans fat made with non-hydrogenated vegetable oils, usually in a tub