1. Canned beans (Low-sodium)
Packed with plant-based protein, fiber, and iron, canned beans like black beans, chickpeas, or kidney beans are incredibly versatile. Use them in salads, soups, stews, or mash them into spreads.
2. Rolled or steel-cut oats
A great source of complex carbs and fiber, oats are ideal for heart health and keeping you full longer. They store well and can be used for oatmeal, baking, or homemade granola.
3. Canned fish (like Salmon, Tuna, or Sardines)
High in protein and omega-3 fatty acids, canned fish is a powerhouse for brain and heart health. Choose options packed in water or olive oil for the healthiest versions.
4. Nut butters (Natural peanut, almond, or cashew butter)
Rich in healthy fats and protein, nut butters are calorie-dense, satisfying, and long-lasting. Make sure to go for versions with no added sugar or hydrogenated oils.
5. Brown rice or Quinoa
Whole grains like these are high in fiber and minerals. They have a long shelf life and make a great base for balanced meals when paired with veggies and protein.
6. Shelf-stable plant milks (like almond, oat, or soy milk)
Great for smoothies, cereals, or cooking, plant-based milks that don’t require refrigeration before opening are handy and healthy. Look for unsweetened versions with added calcium and vitamin D.
7. Dried lentils
Unlike canned beans, dried lentils are lightweight, inexpensive, and cook relatively quickly. They’re rich in protein, iron, and fiber—perfect for soups, curries, or grain bowls.
8. Mixed nuts and seeds
A great snack or meal topper, nuts and seeds are full of heart-healthy fats, magnesium, and antioxidants. Store them in airtight containers in a cool, dark place to extend freshness.
9. Canned tomatoes (No salt added)
Rich in antioxidants like lycopene and vitamins, canned tomatoes are a great base for sauces, soups, and stews. They add flavor and nutrients without the need for fresh produce.
10. Dried fruits (Unsweetened)
Dried fruits like apricots, raisins, or cranberries provide natural sweetness along with fiber, vitamins, and minerals. Use them in oatmeal, salads, or as a quick energy-boosting snack.
