Our Dietitian’s Top 10 Cupboard Essentials to Help You Stay on Track

One of the most effective ways to stay on track with healthy eating is by planning your meals ahead of time and writing a shopping list. I usually set aside time on Sundays to map out meals for the week—including breakfast, lunch, dinner, and snacks. From that, I create a shopping list to make sure I have everything I need.

A key part of this routine is stocking up on store cupboard essentials. These items allow me to put together healthy meals quickly, even when the fridge is nearly empty. Here are my top 10 cupboard staples that I always keep on hand:

1. Oats

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are a fantastic source of soluble fibre and provide a steady release of energy, helping you feel fuller for longer. They’re incredibly versatile too. One of my favourite porridge recipes includes a sprinkle of cinnamon, a teaspoon of crunchy peanut butter, and a small sliced banana. Or, for busy mornings, try preparing overnight oats the night before.

2. Dried Lentils

Lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health. They work well in lentil soups, pasta sauces, bolognese, and even lentil lasagne.

3. Tinned Tomatoes

These are the foundation of many of my meals—think sauces, curries, and stews. I always keep extra tins on hand; my cupboard doesn’t feel complete without them!

4. Dried Rice

A bag of rice goes a long way. It’s a filling and adaptable side dish that pairs well with curries, stir-fries, or stews. For an extra fibre boost, try brown rice.

5. Dried Pasta

A must-have in my home—especially since my son is a big fan! Pasta is quick to cook and easy to mix with tinned tomato sauces, pesto, or pre-cooked chicken for a speedy, satisfying meal. Up your fibre intake too by switching to wholemeal or chickpea pasta for an extra boost.

6. Tinned Beans

An excellent source of both protein and fibre. I like to keep a variety: baked beans, kidney beans, cannellini beans, and mixed bean salads. They’re great for quick meals like beans on toast or jacket potatoes, and they bulk up dishes like chilli, hot pots, and salads.

7. Tinned Fruit and Vegetables

While I love fresh produce, it doesn’t always last the full week. That’s where tinned options come in handy—look for those in juice rather than syrup. My favourites include pears, mandarins, and pineapple, which are delicious with a dollop of Greek yoghurt. Tinned veg works well in stews, pasta dishes, or as an easy side.

8. Herbs and Spices

These last for ages too. Herbs and spices are a fantastic way to add flavour to meals – particularly if you’re looking to reduce your salt intake. But research shows that they’re packed with healthy compounds, too – offering benefits for everything from heart health to diabetes management and mood regulation.

9. Peanut Butter

Did you know that PB is nutrient dense, provides a balanced source of energy, is full of healthy fats and makes a great compact energy source. It's a useful plant source of protein, is packed full of fibre, has a low glycaemic value and is a source of co-enzyme Q10. It's also rich in plant stanols and sterols....and it's a quick an easy breakfast option or snack. Add it to porridge, spread it on toast or crackers, or serve it with chopped apple for a quick and satisfying treat.

10. Custard Powder

Custard powder is a versatile kitchen staple and a convenient dessert option—especially for kids—when you’re out of fresh ingredients. It’s a chief source of carbohydrates and energy. But did you know the custard powder benefits? Custard powder offers numerous health benefits, from boosting energy to strengthening bones; this is the best choice for people who want to have eggless and healthier options. You can even whip up a quick, healthier fruit crumble using tinned fruit and serve with warm custard.

With a well-stocked cupboard, eating healthily becomes simpler, even on your busiest days. These essentials help ensure you're always just a few steps away from a nourishing meal.