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Pantry, fridge and freezer staples


What ingredients should I always have at home?

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Pantry, fridge and freezer staples

Stocking your kitchen with (enough, but not too much), essential non-perishable, shelf stable groceries is an effective way to ensure that you do not have to return to the supermarket unnecessarily, and have ingredients on hand to create easy and nutritious meals. Non-perishables, meaning canned, dried, and long-life foods, and are easy way to complement fresh ingredients.

To effectively stock your kitchen with staple ingredients, you can use the list below. It's important to note that you do not need every ingredient described in this list, it has been designed as a guide when grocery shopping. Before you head out to the supermarket, use this list to check what you already have at home. Cross out what you do not need, and tick or add on the items you need and will actually use in the next two weeks.

The following list is broken down into pantry, fridge, and freezer staples for each food group.

Pantry Staples

These foods are usually in cans, jars or packets and can be used as the basis for many simple meals.




Canned tomatoes (no added salt / reduced salt)








Canned peaches, apricots, fruit salad, pineapple



Dried fruit - sultanas, apricots, dates, prunes

Evaporated milk

UHT milk

Soy/almond/rice/oat milk


Breads / Cereals

Condiments / Spices / Oils

Canned tuna

Canned salmon



Canned baked beans

4 bean mix


Cannellini beans

Canned lentils

Dried lentils

Split peas

Jar tahini

Peanut butter

Canned soups



Pizza bases

Wholegrain crumpets

Raisin bread (can also be frozen)


Rolled oats



Pasta & noodles


Taco shells

Corn chips

Canned spaghetti

Breakfast cereals

Vita-wheats or other crackers

Muesli bars

Extra virgin olive oil

Spray oil

Balsamic vinegar

Reduced salt stock (powder or liquid)

Tomato sauce/paste

Curry paste

Curry / Stir fry bases




Reduced salt soy sauce

Reduced salt oyster sauce

Herbs - basil, oregano, thyme, coriander, cinnamon, chilli, turmeric, paprika, salt, pepper, dill, rosemary

Fridge Staples

These foods are usually proteins, dairy and some fruits and vegetables. These may be more perishable than pantry staples, and storage time will vary.


Fruit & Vegetables















Natural yoghurt

Plant based spreads

Cheese - parmesan, ricotta, feta, cheddar, block, sliced, grated

Freezer Staples

Freezer foods can generally be stored for up to 3 months. Freezing is also an efficient and effective way to utilise meal prep, as meals can be made in bulk, and in advance and be stored for long periods of time.


Fruit & Vegetables


Frozen fish fillets

Frozen meat and chicken

Home cooked meal prep such as soups, casseroles and pasta sauces, curry

Frozen fruit and vegetables

Grated cheese and milk can be frozen

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz