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Pantry and Freezer Staple Meals



During this time, of the scare of COVID-19, the authorities encourage us to stay home and social distance ourselves to decrease the spread of the virus. Many of us are stocking our pantries and freezers with dry goods, canned, and frozen foods in the case of emergencies and we cannot live in our homes. Here are simple recipes you can easily make at home with your pantry and freezer stables. These are balanced meals to keep you full, energized, and strong without leaving the house. Since there are shortages of food in the grocery stores, improvise with what you can find and be creative. If you have any questions about substitutions on the recipes please feel free to reach out to me.


Breakfast Ideas:


Protein Box Pancakes (Serves 1)

  • Trader Joe’s Buttermilk Protein Pancakes Mix

  • Kodiak Cakes Flapjack

  • Other buttermilk pancake mixes (Add a couple scoops protein powder)

Follow instructions on the pancake mix. Enjoy 2-3 pancakes served with 2 tbsp any nut butter of choice. Warm ½ cup frozen berries (cherries, blueberries, raspberries, strawberries, blackberries, and mixed berries) for 1 minute in the microwave, and serve on top of pancakes.


Frozen Toaster Waffles(Serves 1)

Top with 2 tbsp any nut butter and warm ½ cup frozen berries (cherries, blueberries, raspberries, strawberries, blackberries, and mixed berries) for 1 minute in the microwave, and serve on top of pancakes.


French Toast (Serves 1)

Crack 2 eggs in a bowl and whisk together. Add 2 tbsp milk of choice and a dash cinnamon. Heat a skillet with 1 tsp cooking oil. Dip whole wheat bread into egg mixture on both sides. Cook in the skillet for 2-3 minutes on both sides. Optional: Top with warmed frozen fruit, any nut butter, maple syrup, or yogurt.


Toast Toppings Ideas

  • Smoked salmon with pesto

  • Almond butter with cinnamon and warmed frozen berries

  • Peanut butter and mini chocolate chips

  • Turkey bacon and a fried egg


Breakfast Tacos (Serve 1)

Crack 2 eggs and 1 egg white in a bowl. Whisk together. Heat a pan with cooking oil. Scramble eggs until cooked through. Serve with 2 corn tortillas or 1 whole wheat tortilla, jarred salsa, and store-bought guacamole. Side options: ½ cup black beans or 1 cup of fresh or frozen fruit.


Overnight Protein Oats (Serves 1)

Prepare the night before. In a container or jar, mix together 1⁄2 cup oats, 1⁄4 cup greek yogurt or kefir (can omit if you cannot get at the market), 1⁄2 cup almond milk or nonfat milk, 1 scoop vanilla protein powder, 1 tbsp chia seeds. Top with 1⁄4 cup frozen berries (warmed in the microwave for 1 minute).


Berry Protein Smoothie Bowl (Serves 1)

Blend 1⁄2 frozen mixed berries, 1 banana (fresh or frozen), 1/2 cup almond milk or non-fat milk of choice, 1 scoop vanilla whey protein powder. Top 1 tbsp nuts, seeds, or nut butter.


PB&J Protein Smoothie Bowl (Serves 1)

Blend 1⁄2 cup frozen strawberries, 1 scoop vanilla whey protein powder, 1/2 cup almond milk or nonfat milk, and 1 banana. Top with 1 tbsp peanut butter.



Lunch/ Dinner Ideas:


Pesto Chicken Broccoli Pasta (Serves 4)

Cook 2 cups whole wheat pasta according to the package. Heat 1lb frozen cooked chicken strips, 4 cups frozen broccoli florets according to package. Mix pasta, chicken, broccoli,  ½ cup jarred pesto, and ¼ cup sun-dried tomatoes.


Pasta Bolognese (Serves 4)

Cook 2 cups whole wheat pasta according to the package. Heat a skillet with 1 tbsp olive oil. Cook 1lb raw ground beef or turkey. Cook until browned. Add 2 cups tomato sauce and a package of frozen spinach to the meat. Assemble everything in a bowl. Top  with parmesan cheese.


Fajita Bowl (Serves 4)

Heat 1lbs frozen cooked chicken strips, 2 cup frozen brown rice, and 1⁄2 cup frozen bell peppers according to the package. Assemble everything into a bowl. Top with the store-bought guacamole and salsa.

Greek Chicken Bowl (Serves 4)

Heat 1 pound of frozen cooked chicken strips, 2 cups frozen mixed vegetables, 2 cups fully cooked quinoa according to the package. Assemble everything in a bowl. Top with the store-bought hummus, tzatziki, and ¼ cup kalamata olives .


Shrimp Tacos (Serves 4)

Heat frozen 1lb cooked shrimp according to the package. Toss shrimp with 1 tbsp taco seasoning and 1 tbsp olive oil. Assemble corn tortilla with taco seasoned shrimp,  store-bought guacamole, and jarred salsa. Side option: Roasted frozen corn, black beans, pinto beans, and/or frozen mixed vegetables.


Beef Chili (Serves 4)

Heat a large pan with 1 tbsp olive oil. Add 1 diced onion to the pan, and cook until golden brown. Add 1 lb ground beef and cook until golden brown. Add ½ tbsp cumin, ½ tbsp paprika, 1 tsp garlic powder, 1 tsp onion powder, and salt and pepper to taste. Add 1 can 14oz tomato sauce, 8oz can diced tomatoes, 1 can kidney beans, and 1 package frozen diced bell peppers. Simmer for 1 hour before serving.


Enjoy and stay well!

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©2019 by Amanda Nicole RDN LLC