8 Healthy Pantry & Freezer Staples You Need (2026)
I got a wicked case of frostbite this morning, just letting the dogs do their business!
Ok, not really… But even down here on the TX coast, we’ve got single-digit wind chills this morning!
How cold is it where you are?
Today, I’m sharing 8 healthy pantry and freezer staples you can keep on hand for times like now, where getting to the store might not be safe or possible.
Come to think of it, we buy most of these every week!
1. Canned Beans (black, pinto, chickpeas)
Why they rock:
Shelf-stable and filling
Easy to heat
Decent amount of protein
High in fiber for #health
Pro tip:
Season with salt, garlic, cumin, onion, paprika, etc
Rough macros (½–1 cup):
Carbs: ~20–40g
Protein: ~7–15g
Fat: ~1–3g
2. Frozen Chicken (breast or thighs)
Why to buy:
Can be cooked straight from frozen
Makes “real meals” possible without much effort
Low protein days = 👎🏼
Pro tip:
Cook them in a slow cooker with wing sauce for 3 hours, shred, and enjoy!
Macros (5–6 oz cooked):
Protein: ~30–40g
Fat: ~3–10g
Carbs: 0g
3. Oatmeal
Why you need them:
Long shelf life
Filling
Warm and comforting
Easy to throw together even when motivation is low
Pro Tip:
Add kosher salt while cooking, finish with Himalayan salt on top
Macros (½ cup dry):
Carbs: ~27g
Protein: ~5g
Fat: ~3g
4. Frozen Vegetables
Why they earn a spot:
Don’t go bad
Already chopped and ready
Vitamins, yo!
Instantly make meals feel more complete
Macros (1 cup):
Carbs: ~8–15g
Protein: ~2–4g
Fat: ~0g
5. Rice (brown or white)
Why we eat it:
Reliable carbs for energy
A little bit of protein
Easy to batch cook
Lasts a couple of days in the fridge
Macros (1/2 cup cooked):
Carbs: ~23g
Protein: ~2g
Fat: ~0g
6. Canned / Pouch Fish (tuna, salmon)
Why it’s underrated:
No prep required
Solid protein backup
Omega-3s are a nice bonus
Macros (1 can):
Protein: ~20–25g
Fat: ~1–10g
Carbs: 0g
7. Frozen Berries
Why do we always have them:
Don’t spoil
Add flavor and color
Many are high in fiber
Macros (1 cup):
Carbs: ~15–20g
Fiber: ~5–8g
Fat: ~0g
8. Protein Powder
Why it’s handy:
No cooking
No refrigeration
Easy way to get protein when meals are improvised
Macros (1 scoop):
Protein: ~20–30g
Carbs: ~2–5g
Fat: ~1–3g
There you have it, friend!
Stay warm. Stay safe. And keep an eye on your neighbor!
Until next time… Lift heavy, and be nice.
Jonathan
