Your Shopping List for Quick and Easy Meals
Written by TYE Medical on Feb 28th 2025
You don’t need expensive or fancy ingredients to whip up a delicious and quick meal. This is great news if you’re on the go with a busy schedule or on a fixed or highly budgeted income. If you stock your fridge and pantry with the right ingredients, you’ll be prepared to serve up a fabulous dish in comparatively few minutes. When you have access to go-to foods for quick prep, you’ll be able to mix and match to create a variety of on-the go gourmet meals. The goal for every busy home chef is to get the grub on the table in the quickest, easiest, and yet tastiest way possible. To accomplish this, you’ll need these must-have ingredients.
1. Black Beans
Black beans are one of the most palatable and versatile legumes and work well in almost any dish. No thawing or processing required, just pop open a can and proceed.
Use them in:
- Soup
- Tacos
- Salads
- Bean burgers
- Veggie medley
Leftovers
You might have some unused beans left in the can, but don’t despair. Turn them into a sumptuous spread for a flatbread Southwestern pizza. Mash and spread the beans on flatbread, then add melted cheddar, tomatoes, cilantro, chili powder, oregano, salt, and pepper.
Health Benefits
Black beans are highly nutritious, containing both fiber and protein. Both of these key nutrients play a vital role in maintaining a healthy weight. Black beans are antioxidant-rich and can help control blood sugar.
2. Rotisserie Chicken
When you’re short on time, it’s tough to beat a pre-cooked option that is still fresh and ready to use. Add some rotisserie chicken to one of your favorite poultry dishes, and you’ve got a quick meal. No thawing, prepping and cooking meat. Just slip it off the bone and go.
Use it in:
- Casseroles
- Pastas
- Salads
- Stews/soups
- Sandwiches
- White chili
Tip: You can buy your rotisserie chicken in advance, pull the meat off the bone, and store it in the fridge. Then it’s ready to be used later in the day or even the next day. You can also keep it in a container in your fridge for up to six months.
Health Benefits
Just three ounces of rotisserie chicken contains 24 grams of protein which can boost your immune system and build muscle. Poultry is also lower in saturated fat than fat red meats, which is important if you’re watching your cholesterol levels.
3. Frozen Meatballs
You can pop these out of the freezer any time you need something different yet versatile and quick. You can often find them in a variety of flavors, and they don’t take much time to thaw.
Use them in:
- Italian meatball subs
- Spaghetti with jarred sauce
- Swedish meatballs over egg noodles
For a little healthy green, serve your meatball dish with a side salad. You can purchase a ready-made bag of salad or just some ready-to-eat fresh greens and dressing.
Leftovers
It’s not a great idea to refreeze cooked frozen meatballs, but you still don’t have to waste the leftovers. If you have unused meatballs, you can store them in the fridge for three to four days and then use them again in another dish.
Health Benefits
Okay, so meatballs aren’t the best plan if you’re seriously watching your cholesterol and saturated fat. If that’s the case, meatball lovers could splurge occasionally but not rely on this as a go-to ingredient.
However, meatballs are still backed with nutritional benefits like:
- Protein
- Vitamin B12
- Zinc
- Iron
Keep in mind that meatballs can be a highly processed food. Check the label and scan the ingredient list. Generally, a shorter list means you’re eating food that is less processed.
4. Canned Tuna
Add another easy protein to your pantry without having to deal with thawing or imminent expiration dates. Canned tuna is a way to get your protein in without a high saturated fat content. It’s also precooked and ready to add to any recipe. It’s also more cost-effective than most fresh fish.
Use it in:
- Tuna salad (for sandwiches that include cheese, lettuce, onion, etc.)
- Mediterranean-style pastas
- Casseroles
Leftovers
It’s easy to end up with a little leftover tuna, but you don’t have to toss it out. Canned tuna will keep in the fridge for a day or two. You can mix it with some mayo and add it to crackers or sliced cucumbers for a snack or appetizer.
Health Benefits
Of course, tuna is loaded with protein and low in saturated fat. But it’s also high in omega-3 fatty acids, which have been linked to a plethora of health benefits, including reducing your risk of cardiovascular disease.
5. Marinara Sauce
Who has time for homemade marinara sauce that requires simmering fresh tomatoes and herbs for hours? When dinner must happen quickly, grab a jar of sauce from your pantry. This versatile ingredient can be added to everything from pasta to subs.
Use it in:
- Spaghetti/pasta dishes
- Pizzas (using pre-made crust)
- Sliders
- Subs (like Italian meatball subs)
It can be tough to keep pre-made pizza crust on hand. Instead, have some naan bread on hand for naan bread pizzas. You can even keep a stack in the freezer and quickly thaw when needed. Jarred roasted red peppers and olives are great additions to DIY pizza.
Leftovers
Marinara sauce keeps well. If you have an unused portion, you can keep it in the jar, tighten the lid, and refrigerate for up to two weeks. You can also pour the leftover sauce into a Ziploc freezer bag and freeze for up to six months.
Health Benefits
Health benefits abound since tomatoes are the first ingredient in marinara sauce. Lycopene, a sought after antioxidant, helps fight off inflammation that is linked to several major chronic illnesses and cancers. Despite the health benefits, be sure to check the label for added sugars. Anything six grams and below is reasonable, but some brands contain much more.
6. Frozen Mixed Vegetables
This is a quick and easy meal must-have. With several varieties available, you can select options that appeal to your most or work best with your meal. Some find frozen vegetables more cost-effective and lower in sodium than canned varieties. They are also more convenient than fresh as you can load them into your freezer and use them whenever you want without concern that they will go bad or lose freshness.
Use them in:
- Fried rice
- Shepherd's pie
- Soup
- Casseroles
You can also cook them as a simple side dish with olive oil or butter and salt, pepper, or other seasonings.
Health Benefits
Do we really have to go there? After all, we’re talking about veggies. In case you have your doubts here’s the rundown of the vitamin and nutrient list you can expect to see in a veggie medley.
- Vitamin C
- Folic acid
- Fiber
- Vitamin A
- Potassium
7. Hummus
You might think of this as merely a snack assist, but you can use hummus to whip up a flavorful meal. Since most grocery stores carry it, it’s easy to find and comes in a wide variety of flavors. Choose your favorites and keep them on hand.
Use it with:
- Sandwiches
- Wraps
- Charcuterie board
Leftovers
You’re not going to use a container of hummus in one sitting which means you’ll need to store the unused portion. Hummus lasts in the refrigerator for one to two weeks.
Health Benefits
This classic Mediterranean spread contains healthy fats and is packed with protein and fiber.
8. Frozen Mashed Potatoes
Taking a potato from raw to mashed takes more time than you might have. But you can purchase these thaw, heat, and eat spuds in the store or make them on your own when you have more time and freeze them for later.
Use them when:
When you need a quick side dish just pull your homemade or store bought mashed potatoes from the freezer. Thaw them in the fridge all day or in the microwave. Mashed potatoes or a classic accompaniment for any poultry, beef, pork, or fish dish.
Leftovers
Use the remaining mashed potatoes to make potato cakes or shepherd’s pie.
Health Benefits
It’s true that potatoes have more carbs than most other vegetables. However, they’re better for your health than you might think. Potatoes contain lots of potassium to help muscle and nerve interaction. They can even improve blood sugar control due to the specific type of starch they contain.
9. Shredded Cheddar
Shredded cheddar is versatile, adding a tasty touch to most dishes. It also melts well without being stringy like mozzarella. You can dress up almost any dish with some shredded cheddar cheese. If you whip up a lackluster dish on the fly, adding some shredded cheddar can make it worthwhile.
Use It In:
- Baked potatoes
- Mac and cheese
- Quesadillas
- Chili
- Casseroles
Keep your shredded cheddar in the fridge, tightly sealed. You can also freeze it for up to six months.
Health Benefits
Cheddar is rich in calcium, containing about 15 percent of the Daily Value. Calcium contains minerals that support:
- Blood clotting
- Healthy bones
- Muscle movement
- Hormone balance
- Heart rhythm
Be Prepared to Create Quick and Easy Meals
By stocking your kitchen with these essentials you’ll be ready to whip up and set out a quick and memorable meal. Taking a few shortcuts is nothing to be ashamed about. It’s better to be realistic about the time you have and maximize your use of it. This might even allow you to have a little down time in the evenings after feeding yourself and your family a healthy and easy dinner.
