Leaf & Logic NutriShift
General nutrition education
Healthy Pantry Checklist
A well-stocked pantry can make everyday meals easier to plan and prepare. Use this checklist as a flexible starting point and select foods that suit your household, preferences and food requirements.
Vegetables and legumes
- Canned tomatoes
- No-added-salt beans, chickpeas or lentils
- Frozen vegetables
- Corn
- Peas
- Vegetable-based soups where suitable
Grains and starchy foods
- Brown or basmati rice
- Quinoa
- Oats
- Wholegrain pasta
- Wholegrain bread or wraps
- Wholegrain crackers
- Potatoes or sweet potatoes
Practical protein options
- Canned tuna, salmon or sardines
- Beans, chickpeas and lentils
- Tofu or tempeh
- Eggs where suitable
- Nuts, seeds or seed spreads where suitable
Milk, yoghurt, cheese and alternatives
- Milk
- Yoghurt
- Cheese
- Calcium-fortified alternatives where suitable
Flavour and meal basics
- Herbs and spices
- Garlic and ginger
- Olive oil
- Vinegar
- Lemon or lime juice
- Reduced-salt stock
- Tomato paste
- Mustard or simple sauces
Useful quick options
- Fresh or frozen fruit
- Canned fruit in juice
- Plain popcorn
- Wholegrain crackers
- Frozen portions of cooked meals
- Simple soup ingredients
You do not need every item. Choose the foods that are useful, affordable and suitable for your household.
Your pantry notes
Items I already have:
Items to add:
Prepared by Cora Potgieter, Certified Nutritionist. This resource provides general nutrition education and practical food guidance. It does not replace individual medical advice, diagnosis, treatment or care from a GP, Accredited Practising Dietitian or another appropriately qualified health professional.
Date last reviewed: July 2026
