A budget meal prep pantry: 15 staples to keep

A stocked cupboard makes a short shopping list. These items are cheap, keep for months and appear across the recipes on this site.

Which grains and starches should you keep?

• Long-grain rice.
• Rolled oats.
• Pasta, one long shape and one short.

Which proteins?

• Canned black beans and chickpeas.
• Dried lentils.
• Canned tuna.
• Peanut butter.

Which cans and jars?

• Canned crushed or diced tomatoes.
• Coconut milk.
• Stock cubes or broth.

What do you need for flavour?

• Olive or vegetable oil.
• Soy sauce.
• Chili powder, ground cumin and curry powder.
• Garlic and onions.
• Salt and pepper.

What belongs in the freezer?

Frozen vegetables, such as peas, corn, spinach and broccoli, and frozen berries. They never spoil and are already cut. See frozen or fresh vegetables.

What can you make from the cupboard alone?

With only these staples, plus an onion and some garlic:

• Black bean soup
• Coconut chickpea curry
• Lentil bolognese
• Cold peanut noodle salad, with a carrot and some cabbage.
• No-bake oat energy bites, with honey and chocolate chips.

How do you build it up without a big bill?

Do not buy everything at once. Add two or three items each week, starting with the ones in the recipes you plan to cook. Within a month the cupboard is stocked and your weekly shop shrinks to fresh food.

Should you buy the largest size?

Buy the largest size you will use before it goes stale. The price per serving is usually lower. Rice, oats and dried lentils keep for a year or more. Spices lose flavour after about a year, so buy those small.

How should you store them?

Keep grains and pulses in sealed containers, away from heat and light. Label them with the date you opened them. Rotate cans, so the oldest are at the front.

Canned or dried beans?

Canned for speed, dried for price. Keep some of each. See canned or dried beans.

What do you still need to buy each week?

Usually one protein, such as chicken thighs or eggs, a few fresh vegetables, and dairy. The week planner writes the list for whatever you schedule.

How do you use what you already have?

Pick your cupboard items in the recipe generator, and it ranks every recipe by how much you can already make.

Where to go next

The cheapest recipes are in the budget category, and the wider approach is in cheap meal prep for about $2 a serving.