Whether you’re a busy professional, a mom, or someone just juggling the demands of a hectic life, let’s be real—prepping nutritious meals every night can feel like a chore. And honestly, it’s okay to reach for some help.

Not every meal needs to be made from scratch, and that doesn’t mean compromising on quality or taste.

So what’s the plan?

Stocking up on a few high-quality, store-bought essentials that save you time without sacrificing your health. I get it..you’re hungry, you want dinner fast, but the thought of standing over the stove all night? Not so appealing.

Luckily, these clean, wholesome ingredients can speed things up while keeping your meals nutritious and free from all the junk.

This isn’t your run-of-the-mill shopping list. We’re talking high-protein, Mediterranean, and anti-inflammatory essentials that help you whip up delicious, healthy meals in no time.

Most are gluten-free, dairy-free, and free from preservatives. Because guess what? You deserve quick meals that are just as nourishing as they are tasty.

Pantry Essentials

1. Rao’s Marinara Sauce

Rao’s is seriously the best jarred sauce you’ll ever find—it’s like your Italian grandmother spent all day simmering it, but without you lifting a finger. Packed with vine-ripened tomatoes, olive oil, garlic, and herbs, it’s all clean ingredients and zero junk—no added sugar or weird preservatives.

Perfect for those nights when you want a gourmet meal but don’t have the time (or energy) to make sauce from scratch. Toss it with your favorite pasta or use it on a quick veggie bake—boom, dinner’s done.

• Where to find: Costco, Whole Foods, most grocery stores.

• Use for: Quick pasta dishes, chicken parmesan, meatball subs.

• Benefits: Low in sugar, made with clean ingredients, gluten-free.

2. Masala Mama Tikka Masala Sauce

Masala Mama Tikka Masala Sauce is for those nights when you crave something hearty and flavorful, but you don’t want to compromise on clean ingredients. Made with rich, authentic spices and no artificial additives, this sauce brings the taste of traditional Indian cooking to your kitchen without the long prep time.

Just simmer it with your favorite protein—like chicken, tofu, or even chickpeas—for a quick, satisfying, and nutritious meal. Perfect for when you want something both comforting and nourishing!

• Where to find: Whole Foods.

• Use for: Tikka masala with chicken or chickpeas, over cauliflower rice or quinoa.

• Benefits: Dairy-free, gluten-free, full of anti-inflammatory spices like turmeric.

3. Coconut Aminos

Coconut aminos are a game-changer, especially if you’re looking for a gluten-free, soy-free alternative to soy sauce. With a slightly sweet and savory flavor, this pantry staple is perfect for adding depth to stir-fries, marinades, or even drizzling over veggies. Packed with amino acids and lower in sodium, it’s a healthier option that won’t compromise on flavor.

Whether you’re whipping up an Asian-inspired dish or just need a quick marinade for some chicken, coconut aminos have got you covered—without the added stress on your hormones!

• Where to find: Whole Foods, Trader Joe’s, online.

• Use for: Stir-fries, Asian slaws, marinades.

• Benefits: Gluten-free, soy-free alternative to soy sauce.

4. Canned Wild-Caught Salmon

Canned wild-caught salmon is a high-quality, protein-packed ingredient that’s perfect for quick, nutrient-dense meals. Rich in omega-3 fatty acids for heart health and inflammation support, it’s also a convenient source of protein.

Add it to salads, make salmon cakes, or toss it into a pasta dish for a quick, wholesome dinner. Wild-caught ensures a nutrient-rich and sustainable option. Easy, nutritious, and versatile.

• Where to find: Costco, Whole Foods.

• Use for: Salmon cakes, salads, wraps.

• Benefits: High in omega-3s, protein-packed, anti-inflammatory.

5. Canned Sardines (in Olive Oil)

Canned sardines in olive oil are a powerhouse of nutrition, offering a perfect blend of protein, omega-3 fatty acids, and essential vitamins like D and B12. They’re great for boosting heart health, reducing inflammation, and even supporting bone strength thanks to their high calcium content.

Plus, they’re easy to incorporate into meals—add them to salads, spread on whole-grain toast, or mix into pasta for a quick, flavorful meal. Sustainable, nutrient-dense, inexpensive and ready to go!

• Where to find: Trader Joe’s, Whole Foods.

• Use for: Topping on salads, crackers, or quick pasta dishes.

• Benefits: High in protein and omega-3s, supports hormone health.

6. Trader Joe’s Cauliflower Gnocchi

Trader Joe’s Cauliflower Gnocchi is the low-carb, gluten-free hero you didn’t know you needed. Made primarily from cauliflower, it’s a lighter alternative to traditional gnocchi, but still gives you that satisfying, pillowy texture.

You can sauté it in olive oil, toss it with some pesto, or pair it with a clean marinara like Rao’s for a quick, weeknight dinner that feels indulgent but is actually good for you. This isn’t your average freezer aisle find—it’s a game changer for anyone looking to keep things anti-inflammatory and delicious!

• Where to find: Trader Joe’s.

• Use for: Toss with pesto, serve with marinara or sautéed vegetables.

• Benefits: Gluten-free, low-carb, high in fiber.

8. Power Slaw

Slaw is your go-to for a crunchy, colorful base that’s packed with veggies like cabbage, carrots, and a hint of cilantro. It’s pre-shredded and ready to go, saving you the hassle of chopping but still delivering on freshness.

Toss it with grilled chicken, shrimp, or tofu and a drizzle of coconut aminos or sesame dressing for a protein-packed, high-fiber meal. Perfect for busy days when you want something light, quick, and packed with nutrients—this slaw brings the crunch without the fuss.

• Where to find: Trader Joe’s, you local grocery store.

• Use for: Quick slaw sides, taco toppings, stir-fry.

• Benefits: Pre-cut, fiber-rich, great for anti-inflammatory diets.

9. Shakshuka Sauce

Shakshuka Sauce brings the rich, savory flavors of this Middle Eastern dish right to your kitchen—without needing to slow-simmer tomatoes, peppers, and spices for hours. This sauce is a time-saver when you want something comforting yet healthy.

Simply crack a few eggs on top, let them poach in the sauce, and you’ve got a high-protein, nutrient-packed meal. Whether it’s breakfast, lunch, or dinner, this dish is packed with Mediterranean flavors that support an anti-inflammatory diet, perfect for a quick, no-fuss meal.

• Where to find: Trader Joe’s, Whole Foods.

• Use for: Add eggs or tofu for a quick shakshuka breakfast or dinner.

• Benefits: Full of anti-inflammatory spices, simple to use.

10. Kimchi

Kimchi is a fermented superstar packed with probiotics and flavor. Traditionally made from cabbage and radishes, it’s seasoned with garlic, ginger, and chili flakes.

This Korean staple is an excellent way to add a spicy, tangy kick to your meals while supporting gut health. It’s great for busy days—just toss it into a grain bowl, serve it alongside some grilled meats, or even use it to top your eggs in the morning for a probiotic boost. Plus, it’s naturally anti-inflammatory, gluten-free, and dairy-free, so it fits perfectly into your clean eating routine.

• Where to find: Whole Foods, Costco, Hmart.

• Use for: Topping on rice bowls, salads, or as a side.

• Benefits: Fermented, supports gut health, anti-inflammatory.

11. Buffalo Sauce (Primal Kitchen)

Primal Kitchen Buffalo Sauce is for anyone who loves a little heat without the guilt. Made with avocado oil, it’s free from the junk you’d typically find in other sauces—no dairy, gluten, or artificial ingredients.

Toss it with grilled chicken, drizzle it on roasted veggies, or use it as a dip for your cauliflower bites. This buffalo sauce adds the perfect spicy kick while keeping things clean and anti-inflammatory. And it’s a quick and easy way to elevate any meal when you’re short on time but still want bold flavor!

• Where to find: Whole Foods, Costco, Amazon.

• Use for: Buffalo chicken wraps, cauliflower wings.

• Benefits: Dairy-free, made with clean ingredients, keto-friendly.

12. Garlic-Infused Olive Oil

Garlic-infused olive oil is a versatile pantry essential that elevates any dish with minimal effort. Whether you’re drizzling it over roasted vegetables, using it to sauté shrimp, or mixing it into a salad dressing, this oil adds the perfect garlic flavor.

It’s a quick way to boost the taste of your meals while providing heart-healthy fats. For those who are sensitive to fresh garlic but still want that rich taste, this infused oil offers all the flavor without the digestive discomfort.

• Where to find: Trader Joe’s, Whole Foods, Amazon.

• Use for: Drizzle on salads, sauté vegetables, or roast meats.

• Benefits: Anti-inflammatory, rich in healthy fats.

13. Almond Flour Tortillas (Siete Foods)

Almond flour tortillas are a fantastic alternative for anyone looking to keep things gluten-free without losing out on taste or texture. They’re soft, flexible, and perfect for wraps, tacos, or even a quick quesadilla.

Made from finely ground almonds, these tortillas are gluten-free and packed with healthy fats and fiber, making them a more nutrient-rich option than your typical flour tortillas. They’re a great choice for a low-carb, grain-free option that still delivers on flavor and versatility.

• Where to find: Whole Foods, Walmart, Target.

• Use for: Wraps, tacos, quesadillas.

• Benefits: Gluten-free, grain-free, higher in protein than regular tortillas.

14. Chickpea Pasta (Banza)

Chickpea pasta, like Banza, is a go-to for those wanting a protein-packed, gluten-free alternative to traditional pasta. Made from chickpeas, this pasta offers a solid dose of fiber and protein—double the protein and nearly half the carbs compared to regular pasta.

It’s perfect for a quick weeknight dinner, whether you’re whipping up a hearty marinara dish or a light pasta salad. Plus, it’s naturally gluten-free and helps keep you fuller longer, making it a great option for anyone focusing on balanced nutrition without sacrificing taste.

• Where to find: Target, Walmart, Kroeger, Amazon.

• Use for: High-protein pasta dishes, cold pasta salads.

• Benefits: Gluten-free, protein-packed, high in fiber.

15. Pesto (Culina or Kite Hill)

Pesto is a delicious, dairy-free, plant-based alternative to traditional pesto. These brands focus on using clean, high-quality ingredients like fresh basil, garlic, and almonds or cashews, giving you a rich, flavorful sauce without the added dairy.

Toss it with some chickpea pasta or use it as a topping for roasted veggies or grilled chicken. It’s a fantastic way to elevate a simple meal in minutes, all while sticking to your high-protein, anti-inflammatory, and Mediterranean-style eating plan.

• Where to find: Whole Foods, Sprouts, Kroeger, your local supermarket.

• Use for: Toss with pasta, spread on sandwiches, use as a dip.

• Benefits: Dairy-free, made with clean ingredients, high in healthy fats.

Fridge Essentials

16. Smoked Salmon

Smoked salmon is typically a breakfast favorite, but let’s be honest—sometimes breakfast for dinner is exactly what you need after a long day. This high-protein, omega-3-packed option is a flavor-packed way to keep inflammation in check and support brain and hormone health.

Toss it into a salad, pair it with some scrambled eggs, or spread it on a whole-grain cracker with cream cheese. It’s a quick, no-cook option that fits perfectly into a busy schedule, whether it’s morning, noon, or night!

• Where to find: Costco, Trader Joe’s, your local supermarket.

• Use for: Bagels with cream cheese or labne, salads, wraps.

• Benefits: High in protein, rich in healthy fats.

17. Pre-Cut Zucchini Noodles

Pre-cut zucchini noodles are a lifesaver for anyone trying to keep things low-carb, nutrient-dense, and quick in the kitchen. They’re available at most grocery stores and are perfect for swapping out traditional pasta.

Whether you sauté them lightly with garlic and olive oil or toss them in a pesto sauce, they’re a simple, fresh, and healthy option for busy weeknights. Plus, zucchini is high in fiber and packed with vitamins, making it an easy way to sneak more veggies into your day without the hassle of spiralizing them yourself. Of course, making them yourself would taste better, but again, if in a rush, these are a good alternative.

• Where to find: Trader Joe’s, your local supermarket.

• Use for: Substitute for pasta, stir-fries.

• Benefits: Low-carb, nutrient-dense, quick to prepare.

18. Pre-Cut Butternut Squash

Pre-cut butternut squash is a fantastic, time-saving option when you’re craving something hearty but don’t want to deal with peeling and chopping. Available at most grocery stores, this nutrient-dense veggie is rich in vitamins A and C, fiber, and antioxidants.

You can roast it with a drizzle of olive oil and herbs, toss it into a salad, or blend it into a soup…my personal favorite especially in the fall. It’s a perfect side dish or base for a quick and cozy meal, giving you all the flavor and nutrition without the prep work.

• Where to find: Target, Kroeger, Walmart, your local supermarket.

• Use for: Roasts, soups, or stir-fries.

• Benefits: High in fiber and vitamin A, anti-inflammatory.

19. Labne

Labne, a tangy, creamy Middle Eastern yogurt cheese, is perfect for when you want a protein-packed, probiotic-rich addition to your meal. It’s high in protein and gut-friendly bacteria, making it a great alternative to cream cheese or sour cream. You can find it at many specialty stores or if you’re lucky, your local supermarket.

Spread it on whole grain toast, use it as a dip with veggies, or swirl it into soups for extra creaminess. It’s also a delicious side for grilled meats or roasted veggies. It adds a luxurious, nutrient-dense element to your meals without the guilt!

Raf and I recently taught a live class how to make this delicious with roasted beets and Za’atar spiced flatbread. YUM! And super nutritious.

• Where to find: Whole Foods, Amazon, Sprouts, your local Persian or Mediterranean specialty store.

• Use for: Topping for toast, dips, or bowls.

• Benefits: High in protein, great for gut health, creamy without being high in fat.

20. Ground Turkey (Organic)

Organic ground turkeyhttps://www.heb.com/product-detail/4551014?shoppingStore=63 is a lean, high-protein staple that’s perfect for quick weeknight dinners or meal prep. Sourced from turkeys raised without antibiotics or hormones, it’s a cleaner, healthier option than conventional ground meat.

You can find organic ground turkey at most grocery stores, including Costco. Whether you’re making turkey meatballs, lettuce wraps, or adding it to soups and chilis, it’s a versatile ingredient that pairs well with your favorite spices and veggies. It’s an excellent way to keep your meals light, yet filling, with a boost of protein!

• Where to find: Whole Foods, Costco, your local supermarket.

• Use for: Turkey meatballs, turkey burgers, stir-fries.

• Benefits: High-protein, lean, anti-inflammatory.

21. Ricotta Cheese (Organic or Dairy-Free)

Ricotta cheese is a creamy, versatile cheese that works beautifully in both savory and sweet dishes. Whether you’re adding it to stuffed peppers, spreading it on toast with a drizzle of honey, topping your overnight oats or layering it into a lasagna, ricotta offers a delicious source of protein and calcium. Opt for whole milk or part-skim versions to suit your dietary preferences.

It’s also great for making lighter versions of dishes like ricotta pancakes or even mixing into scrambled eggs for extra creaminess. Perfect for anyone looking to elevate their meal with minimal effort while still keeping things nutritious!

• Where to find: Whole Foods, Trader Joe’s, your local supermarket.

• Use for: Lasagna, stuffed shells, overnight oats topper, or as a spread on toast.

• Benefits: High in protein and calcium.

22. Greek Yogurt

Greek yogurt is a powerhouse when it comes to high-protein, nutrient-dense foods. Creamy, tangy, and packed with gut-friendly probiotics, it’s a fantastic base for breakfast bowls, smoothies, or even savory dishes like tzatziki.

I love using it as a substitute for sour cream or mayo to lighten up recipes while still keeping that rich, satisfying texture. Whether you’re pairing it with fruit, nuts, and honey for a quick snack, or using it in a marinade, Greek yogurt is the ultimate go-to for a healthy, versatile, and protein-packed ingredient.

• Where to find: Costco, Whole Foods, Target, Walmart, your local supermarket.

• Use for: Smoothies, parfaits, or with fruit as a snack.

• Benefits: High in protein, supports gut health.

Freezer Essentials

23. Frozen Edamame

Frozen edamame is an excellent plant-based protein source that’s quick and easy to prepare. Packed with fiber, antioxidants, and all nine essential amino acids, edamame is a perfect snack or a great addition to salads, stir-fries, and grain bowls.

Just steam or microwave them, sprinkle a little sea salt, and you’ve got a nutrient-dense, high-protein option that fits seamlessly into any meal. It’s also a great way to balance your plate without much effort, especially when you’re looking for a quick boost of protein and fiber.

• Where to find: Costco, Trader Joe’s, your local supermarket.

• Use for: Stir-fries, Buddha bowls, or snacks.

• Benefits: Plant-based protein, high in fiber, gluten-free.

24. Frozen Wild-Caught Shrimp

Frozen wild-caught shrimp are a fantastic protein option for those busy nights when you need to get dinner on the table fast. Shrimp are not only high in protein but also low in fat and calories, making them perfect for a quick, nutrient-dense meal.

Toss them into a stir-fry, grill them for tacos, or sauté with garlic and lemon for a light, flavorful dish. They defrost quickly, and since they’re wild-caught, you can feel good knowing they’re a cleaner, more sustainable choice compared to farm-raised options. Plus, they’re a perfect fit for a Mediterranean, high-protein lifestyle!

• Where to find: Costco, Whole Foods, your local supermarket.

• Use for: Shrimp scampi, stir-fries, or tacos.

• Benefits: High-protein, quick to cook, anti-inflammatory.

25. Frozen Salmon Burgers (Trident)

Trident’s Frozen Salmon Burgers are a lifesaver for busy evenings when you need a quick, healthy meal that doesn’t compromise on taste. These salmon burgers are packed with omega-3s and high-quality protein, making them a perfect addition to a balanced, anti-inflammatory diet.

Whether you throw them on the grill, pan-sear them, or even bake them, they’re ready in minutes and can be served on a gluten-free bun, over a salad, or with a side of veggies. Since they’re made from wild-caught salmon, they’re a clean, sustainable choice—perfect for maintaining your health goals without spending hours in the kitchen.

• Where to find: Costco, Target, Kroeger, Sam’s Club.

• Use for: Salmon burgers, quick seafood dinners.

• Benefits: Rich in omega-3s, high in protein, gluten-free.

26. Frozen Cauliflower Rice

Frozen cauliflower rice is a fantastic low-carb, high-fiber alternative to regular rice, perfect for adding volume to your meals without the extra calories. It’s gluten-free, anti-inflammatory, and incredibly versatile—use it in stir-fries, as a base for grain bowls, or even in place of rice in burritos.

This is a great staple to have on hand for quick dinners that still pack a nutritional punch, and it cooks up in just minutes. Plus, because it’s frozen, you don’t have to worry about it going bad, making it a convenient, healthy option to have in your freezer.

• Where to find: Trader Joe’s, Costco, your local supermarket.

• Use for: Substitute for rice in stir-fries, bowls.

• Benefits: Low-carb, nutrient-dense, gluten-free.

27. Frozen Quinoa

Frozen quinoa is a quick and easy way to add a protein-packed, gluten-free grain to your meals without the hassle of cooking it from scratch. High in fiber and essential nutrients like magnesium and iron, it’s a great choice for busy nights when you need a nutritious side or base for a meal in minutes.

Toss it into salads, grain bowls, or pair it with sautéed veggies and a protein like chicken or shrimp for a well-rounded, anti-inflammatory dinner.

• Where to find: Trader Joe’s, Whole Foods.

• Use for: Quick base for bowls, salads, and stir-fries.

• Benefits: Complete protein, high in fiber, gluten-free.

28. Frozen Mixed Veggies

Frozen mixed vegetables are a convenient and nutritious way to add fiber, vitamins, and minerals to your meals in minutes. They’re pre-chopped and ready to go, making it easy to toss them into stir-fries, soups, or as a side dish with your favorite protein.

Since they’re flash-frozen at peak freshness, you’re getting maximum nutrients without any added preservatives. Perfect for a quick, balanced dinner on a busy night!

• Where to find: Costco, Trader Joe’s, Target, Walmart, your local supermarket.

• Use for: Stir-fries, soups, or side dishes.

• Benefits: Quick, nutrient-dense, anti-inflammatory.

29. Trader Joe’s Cauliflower Gnocchi

Trader Joe’s Cauliflower Gnocchi is a fan favorite for good reason. Made primarily from cauliflower, these little pillows are a lower-carb alternative to traditional potato gnocchi without sacrificing flavor or texture.

Toss them in a skillet with some olive oil for a crispy, golden finish, or pair them with your favorite marinara or pesto sauce for a quick and satisfying meal. It’s gluten-free, grain-free, and versatile—perfect for keeping dinners easy and delicious, especially when you’re in the mood for comfort food without the carb overload!

• Where to find: Trader Joe’s.

• Use for: Toss with pesto, sautéed vegetables, or serve with marinara sauce.

• Benefits: Gluten-free, low-carb, plant-based.

Bonus Essentials for Quick Meals

30. Rotisserie Chicken

A classic go-to for busy nights, rotisserie chicken is a lifesaver when you want to pull together a high-protein meal without spending hours in the kitchen. Available at most grocery stores like Costco or your local market, it’s an easy way to add lean protein to salads, wraps, soups, or even as a quick stand-alone meal. The best part? It’s already cooked!

For something simple yet flavorful, you can shred it and toss it into a chicken salad, or spice it up Cuban-style for pollo frita. Perfect for when you’re short on time but still want something nutritious and satisfying. Plus, it’s high in protein and a great way to balance out any meal.

• Where to find: Costco, Whole Foods, most grocery stores.

• Use for: Chicken wraps, salads, tacos, Cuban-style pollo frita, or simply as leftovers.

• Benefits: High-protein, pre-cooked, versatile for multiple meals.

31. Canned Chickpeas

Canned chickpeas are a versatile, plant-based protein that can be easily found in stores like Trader Joe’s, Whole Foods, or your local grocery store. They’re perfect for creating quick salads, adding to soups, or blending into hummus.

Chickpeas are high in fiber and protein, making them great for supporting hormone balance and digestive health. Plus, they’re naturally anti-inflammatory and gluten-free. Whether you roast them for a crunchy snack or toss them into a grain bowl, they bring texture and nutrition without the hassle of soaking or cooking.

• Where to find: Costco, Trader Joe’s, Target, Whole Foods, your local supermarket.

• Use for: Salads, soups, stews, hummus, or roasted as snacks.

• Benefits: High in fiber and plant-based protein, gluten-free.

32. Pre-Cooked Brown Rice

Precooked brown rice is a lifesaver for busy nights when you need a healthy base without the wait. This whole grain is high in fiber, providing steady energy and supporting digestion.

Brown rice is also naturally gluten-free and pairs well with almost any protein, from grilled chicken to tofu. Whether you’re whipping up a quick stir-fry, adding it to a Buddha bowl, or serving it with a hearty stew, precooked brown rice offers convenience without compromising on nutrition.

• Where to find: Trader Joe’s, Costco, your local supermarket.

• Use for: Side dishes, stir-fries, or grain bowls.

• Benefits: Whole grain, gluten-free, high in fiber.

Why These Semi-Homemade Essentials Work

These ingredients make it easy to create quick, nutrient-dense meals without compromising on quality. By stocking up on these items, you’ll be able to prepare meals that support your hormone health, help reduce inflammation, and provide your body with the protein it needs.

Wrapping it up

With these pantry and fridge staples, you can simplify meal prep without sacrificing nutrition. From high-protein options like smoked salmon and Greek yogurt to anti-inflammatory sauces and frozen veggies, you have everything you need for quick, wholesome dinners that fit into your busy life.

Don’t let a busy schedule derail your health goals—stock up, get creative, and enjoy balanced, nutritious meals every night of the week!

If you need more support in your healthy eating journey

Did this help simplify your healthy eating routine?

These pantry staples are just the beginning. If you’re looking to make sustainable changes without the overwhelm, why not take the next step?

Try my 3-Day Holistic Health Reset for easy, actionable steps to feel more energized and in control, or let’s chat in a free discovery call to see how my program for midlife women in perimenopause can help you thrive, without strict diets or giving up your favorite glass of wine.