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I have created a list of some of the TOP pantry staples I keep on hand to make meals & snacks quick and nutrient-dense. The pantry items are lifesavers when it comes to needing a meal or snack on the table in less than 30 minutes. Just because foods are packaged does not always mean they are lacking in nutrients. The reality of many athlete's lives is that we are unable to spend as much time in the kitchen as we would like. So how can we use our time efficiently to prepare nutritious and delicious meals?

This pantry list reveals my tried and true pantry staples & snacks that help me get nutritious meals on the table in less than 30 minutes without sacrificing flavor. BONUS - I have included a dinner and lunch recipe that I use with some of these items that are incredibly easy and quick.

*I do mention specific brands on here, however, I was not paid by any of these companies to write this post. All opinions are my own, and I truly use and genuinely love these products!*


  • Uncle Ben's Minute Rice

  • Old-Fashioned or Quick Cooking Oats

  • Annie's Mac'N'Cheese

  • Gnocchi

  • Purely Elizabeth Granola (or my homemade granola recipe)

  • Dave's Killer White Bread

  • Tortillas/Naan

Easy Chicken & Rice Tikka Masala (serves ~4+)


  • 1 lb chicken thighs

  • 1-2 tbsp canola/avocado oil

  • Uncle Ben's Brown Rice

  • 1 can Tikka Masala

  • Frozen Broccoli


  1. Grab a large sauté pan/wok.

  2. Heat on medium along with oil.

  3. Place chicken thighs into pan, season with salt/pepper to taste on both sides.

  4. Pour entire can of Tikka Masala into pan, cook until chicken is cooked through (~10 minutes or until chicken reaches 165 F).

  5. While waiting for chicken to cook, microwave broccoli according to package directions.

  6. Cook rice according to package directions.

  7. Once Chicken is done, remove from heat and place cooked broccoli into the pan and stir to combine.

  8. Serve with rice and enjoy!


  • Chicken of the Sea Fish or Chicken

  • Black Beans

  • Chickpeas/Garbanzo beans

  • Sausage

  • Eggs

OMEGA-3 SAMMIE (serves ~2)


  • 1 can (3.75 oz) sardines in water

  • 1 Avocado

  • 1 tsp garlic powder

  • 1 tsp turmeric

  • 1/2 tsp paprika

  • Spinach

  • Djon Mustard (to taste)

  • Whole wheat bread


  1. Drain sardines.

  2. Combine sardines, avocado, garlic powder, turmeric, paprika in a bowl and mix until combined.

  3. Spread sardine/avocado mix onto slice of bread, add spinach and Djon mustard to taste. Enjoy!


  • Olive/Canola/Avocado Oil

  • Coconut Oil

  • Avocado

  • Olive oil based mayonnaise

  • Tahini

  • Natural Nut Butter

  • Whole nuts: almonds, walnuts, cashews, peanuts

  • Whole seeds: pumpkin, hemp, chia, flax seed (ground)


  • Medjool Dates (pitted)

  • Cliff Bars

  • KIND Bars

  • Nature's Bakery Fig Newtons


  • Low Sodium Chicken or Vegetable Broth

  • Pasta Sauce

  • Honey

  • Maple Syrup

Written by Maddi Osburn RDN LD

Follow Flexible Nutrition on Instagram and Facebook.


Interested in working with Maddi? Click here to learn more.

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