8 Staple Foods to Make Healthy Eating

Canned chickpeas

Drain the can and pop the little legumes into soups or stews for extra protein and fiber. Or mash them with lemon juice.


Chicken breast

For a flavor boost, sprinkle pantry staple herbs and spices like dried basil, rosemary, oregano, or garlic powder on your chicken before cooking.


Smoked salmon

Fresh salmon filets get plenty of homage for their versatility and healthy fats, but smoked salmon is an even easier route to healthy meals.


Extra-firm tofu

Pressing the liquid out of extra-firm tofu gets it ready for delightfully crispy pan-frying.


Red lentils

Cooked lentils can be a companion to next-day sautéed greens or serve as a high-fiber topping for baked sweet potatoes.


Whole wheat spaghetti

Use whole wheat spaghetti as the base of a Mediterranean-inspired pasta featuring sun-dried tomatoes, artichokes, and olives.


Once you’ve cooked and fluffed quinoa for one meal, it can go on to provide carb-y substance in other meals.



A bowl of leftover oatmeal isn’t likely to appeal the next day — but even a small amount of extra dry quick-cooking oats can get put to good use.


Quick-cooking oats

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