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Cooking can be easier when your pantry, refrigerator and freezer are well stocked. Having healthy ingredients at your fingertips can take the stress out of pulling together hassle-free healthy meals any day of the week.

Cabinets & Pantry

• “Dinner builder” items (no salt or low sodium): Stock up on canned or dried beans, such as kidney, pinto, black, butter and navy beans; canned or pouched tuna, salmon and chicken; tomato sauce.
• Canned vegetables (no salt or low sodium): Use for easy side dishes and to add to soups, sauces and stir-fries.
• Whole grains: Try brown rice, oats, couscous, barley, bulgur, sorghum and quinoa; whole-grain pasta, breads and tortillas (store extra bread and tortillas in the freezer); whole-grain flour or cornmeal for baking.
• Cooking oils: nontropical vegetable oils, such as olive, canola and corn
• Nuts, seeds and nut butters: Include in stir-fries, garnishes and as snacks.
• Broths (fat free, low sodium): Incorporate chicken, vegetable and beef varieties to make soups.
• Dried herbs and spices: Keep a variety on hand and buy or create salt-free seasoning blends.

Refrigerator & Freezer

• Proteins: Opt for unbreaded fish fillets, skinless chicken breasts, extra-lean or lean meats and tofu.
• Dairy products: Choose fat-free and low-fat milk, yogurt and cheese and other dairy products.
• Soft margarine: Look for those made with nonhydrogenated vegetable oil and contain no trans fat.
• Frozen vegetables and fruits: Choose a wide variety of colors without salty sauces, sugary syrups or any other added seasonings

Compare Nutrition Labels

• Choose products with the lowest amounts of sodium, added sugars and saturated fat, and no trans fat.
• Look for the Heart-Check mark to easily identify foods that can be part of your heart-healthy eating plan.

Putting It Together

Mix and match heart-healthy kitchen essentials from several different food groups to create a quick and easy balanced meal. Here are some ideas to get you started for every meal of the day!

Breakfast

• No-salt-added or low-sodium canned black beans, canned green chiles, an egg topped with fat-free sour cream and wrapped in a whole-wheat tortilla; serve with no-sugar-added canned mango
• Fat-free or low-fat plain or no-sugar-added Greek yogurt, plain frozen and defrosted mixed berries, sliced bananas and a sprinkle of no-salt-added pepitas or chia seeds
• Plain oatmeal topped with no-added-sugar frozen peaches or blueberries, a small handful of unsalted nuts and sprinkle of cinnamon

Lunch

• Low-sodium canned chicken breast mixed with fat-free or low-fat mayonnaise, small handful chopped pecans or walnuts, dried unsweetened cranberries, and black pepper, garlic powder and onion powder; serve in a half whole-wheat pita pocket
• Low-sodium canned tuna mixed with mashed avocado, diced canned water chestnuts and curry powder; serve with no-sugar-added canned mandarin oranges, over a bed of fresh greens
• Homemade soup made with low-sodium broth, barley, cut-up skinless chicken breast, no-salt-added canned mixed vegetables, frozen chopped onions, and dried spices and herbs such as parsley, oregano and black pepper

Dinner

• Low-sodium canned salmon (warmed) mixed with frozen stir-fry vegetables without added salt (cooked) and bottled salt-free/sugar-free minced ginger; serve over brown rice
• Frozen plain fish fillets (thawed) lightly coated with nontropical vegetable oil, dredged through cornmeal with herbs and spices such as salt-free Cajun/Creole seasoning, dried basil or smoked paprika; baked or air-fried; serve with frozen broccoli, okra or edamame and wild rice
• Cooked whole-wheat pasta mixed with no-salt-added or low-sodium cannellini beans, no-added-salt frozen chopped spinach (cooked), bottled roasted red peppers, jarred salt-free minced garlic and lightly sprinkled with low-fat or fat-free Parmesan cheese

For pantry-friendly recipes, visit our at  

For more tips, including information on suggested servings, visit heart.org/HealthyForGood.

View or Download Infographic

• Pantry Basics for Heart-Healthy Meals (PDF)
• Pantry Basics for Heart-Healthy Meals - Spanish (PDF)