I haven’t worked in a commercial kitchen in several years, but I still have the same nightmare at least once a month: It’s the dinner rush, I’m on the line, and I don’t have any of my prep work done. I’m frantically trying to chop, mix, and saute things, but there just isn’t enough time and I am sinking like I’m standing in quicksand. Some buddies and I used to call this being ‘in the shit’ and it is the worst feeling in the world: Knowing that those tickets will not stop rolling off the printer for at least a couple hours and that this is a mess of your own making because you didn’t do your prep work.

In any well-run kitchen, preparation is nine-tenths of the job. There are a few different names that are used for this all important prep work, but the fanciest one is, of course, the French: mis en place or “everything in its place.” Mis en place means having every tool, ingredient, and dish you need to execute your dishes without having to do more than pivot around a <10 square foot space on the line (there is no traveling during service). You can have the most accomplished brigade in the business, but if they have not done the appropriate preparation beforehand, dinner service will be an unqualified disaster.

Proper mis en place for a home kitchen means having all of the ingredients you need before you start. There’s nothing quite like being 45 minutes into making soup and then realizing you don’t have any stock on hand.

What follows is a list of things to keep on hand at all times. These items are largely non-perishable--or last long enough that you’ll likely use them before their expiration date--and are things that you will likely use on a near-weekly basis. I’ve sorted them into the following categories:

Staples
Series Regulars
Baking Specific
Refrigerated Items

As you become more confident in the kitchen, you will have ingredients that you add to your essentials. Explore different flavor profiles and tailor your pantry to your tastes.

Obviously, this list is not exhaustive and maybe it betrays a bit about the food I like to cook. And that’s fine! As you become more confident in the kitchen, you will have ingredients that you add to your essentials. If you really like making Thai-inspired dishes, you may want to always keep coconut milk and lemongrass on hand. Digging Eastern European flavor profiles? You’ll probably want to have rye flour and caraway at all times. Explore different flavor profiles and tailor your pantry to your tastes. This list is instructive, not definitive.

Staples: You will use these almost daily.

Salt & Pepper: Ideally, Kosher salt and a handheld black pepper grinder. I have a grinder that I use for standard seasoning, but have a large container of pre ground black pepper that I use in spice mixes, marinades, and the like. If you’ll be doing a lot of this type of work, I’d have both. Nobody wants to grind a quarter cup of pepper by hand.
Extra Virgin Olive Oil & A Non-Seed Based Oil (Coconut, avocado, pistachio, etc.): I like to always have Olive Oil on hand for making vinaigrettes and for sauteing certain veggies. That’s more of a preference than a requirement, but I can’t think of another oil that does what it does as well as it does. It does have a relatively low smoke point, however. So try to find a secondary oil for things like stir fry and pan searing. I like avocado oil because of its super high tolerance for heat and it’s light flavor. I know coconut oil is all the rage right now, but it also has a pretty low smoke point. It’s good for low heat jobs, though and has very high levels of MCTs, but we won’t get into that here.
Vinegar: Balsamic, White and Apple Cider, plus any others that you like to use: Behold! The unsung hero of your pantry. Vinegars are seriously underrated when it comes to cooking. They are fantastic for marinades, vinaigrettes, adding to soups and sauces for vibrancy and for finishing veggies (do not add vinegar to green vegetables as they’re cooking. Acids cause chlorophyll, the thing that makes green vegetables green, to be pulled out of the vegetables leaving them that shitty army green color if they’re added too early in the cooking process..
Stock (Vegetable, Beef and/or Chicken): These are great to have on hand for steaming, making soups, cooking rice, etc. You can now get them in Tetra Packs (the cardboard containers that have resealable tops) which is great if you don’t need to use a whole 32 ounces. If you make your own, freeze it in ice cube trays and keep it in freezer bags to be thawed as needed. Be advised though, if you’re using plastic ice cube trays, there may be some flavor that leaches into the plastic, especially if you pour the stock into the trays hot.
Spice Cabinet: This is where you need to take stock of what you like to eat. Don’t buy spices just because you think you should have them and for godssakes, don’t buy a prefab, pre filled spice rack. They are filled with spices that are never utilized by the average home cook (looking at you marjoram and tarragon) and who knows how long they’ve been sitting in those jars on the Bed, Bath and Beyond shelf. Spices go bad just like anything else does. Find a good purveyor or check your grocery store. More and more of them are carrying spices in bulk, so they’re cheaper, fresher, and you can put them into your own containers. We’ll talk more about this in a later blog.
Protein Powder (whey, plant-based, etc.): I like to have an unflavored whey protein isolate. The downside to this is it doesn’t taste like double fudge or whatever, so you have to add the flavor yourself. The upshot to the unflavored stuff is you can use it in savory applications and not have it taste like cookies n’ cream.
Sweetener (Honey, Maple Syrup, Stevia, Agave): Listen, you have to decide which sweeteners are appropriate for your nutrition goals. A quick inventory of my pantry reveals nine different kind of sweeteners (ten if light and dark brown sugar are counted separately) and that’s fine. I use all of these different sweeteners mostly for rubs/marinades and baking applications. Where I don’t use them is as incidental sweeteners: Added to coffee, cereal and the like. That said, my goals are not your goals. If you want to have better control over how much added sugar you/your family is consuming, stick with something like stevia and don’t keep the rest of the stuff in the house.

Series Regulars: You may not use them every week, but they appear with such frequency that you should just have them on hand at all times.

Canned Tomatoes: Great for having on hand for sauces, soups, chili, braised dishes, Crock Pots… I could go on. They’re much cheaper than buying fresh and if you’re going to cook them anyway, you won’t be able to tell the difference. I try to always keep a couple cans of diced and whole peeled tomatoes on hand. If sodium is a concern for you, check the nutritional facts. Most canned veggies use salt as a canning preservative, but you can find ‘no salt added’ options.
Tomato Paste: Useful in sauces, braising, roasting and as an added element when cooking grains like rice or quinoa. You can buy it in tubes like toothpaste so you just use what you need and keep it in the fridge. I like to buy cans and take what I’m not using, portion it onto wax paper, freeze it and toss it into a tupperware so I have little frozen tomato paste pucks whenever I need them. It takes more time, but it’s cheaper than the tubes and I don’t waste any.
Beans (Black, Kidney, Cannellini, Garbanzo/Chickpeas, Great Northern): Beans are obviously a great protein source for vegetarians and vegans, but don’t overlook their virtue for us meat eaters as well. Beans and legumes can be a great adjunct to meat dishes, contributing fiber, vitamins and minerals and reducing the overall fat and/or calorie content of a dish. They are also way cheaper by weight than most desirable cuts of meat. You can cook them from dry if you want, but canned is a great time saver. Just be sure to rinse them before you add them to whatever dish you’re making, , don’t cook them for longer than a few minutes in an acidic environment, and don’t stir them with a wooden spoon.
Lentils: All of the awesomeness of beans applies to lentils as well. Lentils also have a fairly high iron content, which is especially important for vegetarians/vegans, women and endurance athletes as all of these populations are at greater risk for anemia. Lentils also have a protein content higher than non-meat protein source du jour, quinoa.
Quinoa: That said, quinoa is a good non-animal source of protein and is one of only a few vegan sources of complete protein (meaning it contains significant amounts of all nine essential amino acids, or those amino acids that can’t be synthesized by the body). You can also use quinoa instead of brown rice if you’re watching carbs as an equivalent volume has fewer than half the carbohydrates.
Oats: Okay, oatmeal is boring, but it gets the job done. It’s filling, easy on the stomach, and easy to make. Oats can also be used in other applications like baking, breading items instead of using bread crumbs, making granola or energy bars, etc.
Brown Rice: As my Dad would say, “This one’s an oldie, but a goodie.” Unlike it’s white counterpart, brown rice has not had the bran or germ removed. This is why it has a ‘toasty’ flavor and why it has a slightly crunchy texture. Some people find this off putting, particularly kids, but if you just cook your rice a few minutes longer, it’s pretty tough for the casual consumer to tell the difference.
Other Grains (Amaranth, Barley, Teff): These are on an ‘as needed’ basis. Some people like to play around with different grain options in order to get different macro/micronutrient profiles. Some people just like the variety. If you’re satisfied with the grains I’ve already listed, skip this one.
Chipotles in Adobo Sauce: These are a go-to for me for a lot of things: marinades, sauces, salsa, braises, etc. If Latin American food isn’t your jam, skip this. But try to find some time savers in a flavor family that you lean towards: Teriyaki sauce (low sugar), tapenade, anchovy paste, etc.
Canned Tuna/Salmon: This is a great easy source of protein. Just don’t be that guy who puts seafood in the microwave at work. Everybody hates that guy. Make sure that you get the kind in water, not oil.
Flax Seeds: Good for adding to smoothies, salads, oatmeal and just about anything else. They’re high in fiber and Omega-3s, but use them somewhat sparingly. Like most seeds and nuts, they are pretty dense, calorically
Pumpkin Puree (not pie filling): Great for baking. It allows for moisture retention without adding a large amount of fat. It’s also pretty high in fiber, iron, and has vitamin A to spare.
PB2: Powdered. Peanut. Butter. This little gift from heaven lets you make anything and everything taste like peanut butter without all of the added fat and calories. Don’t get me wrong, there is a time and place for calories and fats, but sometimes you just need a hit of the good stuff without the 100 calorie per tablespoon price tag. I like to mix a serving with Greek yogurt and use it to dip apple slices. It’s an easy and tasty way to get 20 grams of protein quick.
Whole Wheat Pasta: Whole wheat pasta is to enriched pasta as brown rice is to white rice. If the texture bothers you, cook it for a few extra minutes or add more sauce and veggies.
Sweet Potatoes: I don’t mean to knock potatoes, but as my go-to starch, I’ll pick sweet potatoes every time. Macros between the two are fairly similar, but sweet potatoes have more fiber and relatively high levels of several other micronutrients. They’re also a staple in a wide range of cuisines (Indian, Thai, Latin American, American Southern, etc.) so no matter what you’re making, they’re great to have on hand.

Baking Specific: Pretty self explanatory.

Baking Powder & Baking Soda: What do they do, and what’s the difference? Both are chemical leaveners, which means that when moisture is added, they undergo a chemical change with carbon dioxide being one of the byproducts, which creates bubbles in baked goods. The difference is that baking soda requires the addition of an acid like citrus juice or vinegar -- think of your science fair volcano -- while baking powder contains baking soda and a dry acid, like cream of tartar, so it just needs to be wet to be activated.
Corn Starch: A good thickening agent. It’s relatively flavorless and makes a good substitute for certain fats when it comes to adding body to sauces and soups. I prefer it to flour because I feel like flour (or roux if you’re feeling fancy) make things taste a little gluey.
Flour (Gluten: All Purpose, Whole Wheat, etc. OR Gluten-Free: Oat, Corn, Rice, Almond, etc.): That said, you do need flour for baking applications, breading things, etc. so I keep it on hand. If you are gluten free, more power to you but know that many gluten free flours (rice, almond, etc.) don’t absorb liquids the way wheat flour does and can end up feeling a bit gritty in things.
Cornmeal: Another good thickening agent and good for prepping baking dishes as an alternative to flour or butter to prevent sticking.

Refrigerated: Most of these are accessory ingredients that either complete a recipe or are just a real pain in the ass to realize you don’t have on hand when you need them.

Milk or one of it's non-dairy brethren: If you’re getting a dairy-free option, go for unsweetened. I also try to avoid the flavored stuff (vanilla, chocolate, etc.) so that I can use it in savory recipes as needed.
Butter (yes, butter): If you have health issues that specifically preclude you from using butter, that’s one thing. If you’re avoiding butter because you think it’s making you fat, stop it.
Eggs: Eggs are the perfect food. They have a relatively high amount of protein, Omega-3 and -6 fatty acids, and so on. As long as you don’t have cholesterol problems, stop throwing the yolks away or buying that slime that they pass off as “just whites”. For one thing, egg yolks are delicious. They are a great emulsifying agent for cooking and baking and they also contain a great deal of the egg’s nutrients, specifically fat-soluble vitamins.
Hot Sauce: Low calorie and delicious on everything. There is also research that shows that eating spicy foods causes you to eat slower which in turn results in you eating less..
Mustard and other low calorie condiments: These guys are usually pretty high in sodium, so tread lightly if you have issues in that area, but for the average person, some Dijon is a much better alternative to mayonnaise.
Soy Sauce: See above.
Citrus Juice: Same story as vinegar
Seeds/Nuts/Nut Butter: Good to have around if you’re not getting enough fat or protein. They’re high in Omegas and are easily added to trail mix, oatmeal or salads in their whole form. Ground, they can be added to sauces, marinades or for dips and shmears. They’re in this category because they can go rancid if not eaten within a month or two and stored at room temp. Put them in a tightly sealed container and keep ‘em in the fridge/freezer.
Frozen Veggies: Especially in the winter when nothing is in season in a lot of the country, frozen is the way to go for flavor and nutrition. Frozen veggies are usually picked at the height of the season when flavor and nutritional value is at its peak. They are often flash frozen within hours of being picked and unlike canned options, they do not rely on salt as a preservative.

Keep in mind that much like the equipment list, this is a guide: a starting point. I am by no means saying that in order to be successful at meal prepping, you need to go out and buy all of this stuff. But you should start to think about the ingredients that you use a lot of and the basic composition of the foods you enjoy. This will help you to refine this list and increase your efficiency at the store and in the kitchen.

Just like with your kitchen tools, your pantry list should always consist of things you can use for any number of recipes. Keep an ongoing list of foods you like to eat and what ingredients you’d need to make them at home. As you become a more proficient prepper, you will figure out ways to increase the nutritional value of your favorite meals.

Once you understand why you keep certain things on hand at all times, the next step is to understand how to use them. Just like with your kitchen tools, your pantry list should always consist of things you can use for any number of recipes. Keep an ongoing list of foods you like to eat and what ingredients you’d need to make them at home. As you become a more proficient prepper, you will figure out ways to increase the nutritional value of your favorite meals. As an example...

Pumpkin Protein Pancakes:

Breakfast is awesome. Anyone who tells you that they don’t love breakfast is a liar. Sure, you may not be a ‘first thing in the morning’ kind of person, but I defy you to find me a single, solitary human who does not get down on some bacon, omelets or waffles. Breakfast has something for everyone. Unfortunately, it’s also pretty high in either unhealthy fats, simple carbs, or some combination of both. So what are we to do? Not eat breakfast foods? Listen, you’re free to do whatever you want with your life, but a world without pancakes is not a world that I’m particularly interested in being a part of.

What follows is a recipe for protein pancakes. Why a recipe for pancakes with a blog about your pantry? Because almost everything in this recipe is on the pantry list. And because (as previously established) pancakes are awesome. The batter can also be used for waffles, because waffles really are just bumpy pancakes (direct your waffle-purist rage to the comments section, please). Some technical notes about this recipe:

Melted butter or oil is usually a primary ingredient in pancakes. It is used because it tastes great, yes, but chemically it is used for moisture retention and browning. Pale, dry pancakes are terrible. So in order to maintain the moisture, but reduce the fat, we’re substituting pumpkin puree.
This recipe calls for buttermilk. You can do a couple things: use buttermilk (duh) or substitute with skim milk. This will save you about 30 calories over the whole recipe (not a lot, but still), and prevent you from having to buy buttermilk if you won’t use it elsewhere. If you’re going to go the latter route, put one tablespoon of lemon juice or white vinegar in a measuring cup and then fill to the 8 ounce mark with milk. Let it sit on your counter for an hour and you have (sort of) buttermilk.
You can make a huge batch of these bad boys and freeze them. Just let them cool after griddling, then put then in a single layer on a sheet pan (you can do multiple layers on one pan, just put a waxed paper sheet in between them), freeze and transfer to a freezer bag/tupperware for storage.

Tools Needed:

Mixing Bowl
Whisk
Silicon Spatula (For mixing)
Liquid Measuring Cup
Dry Measuring Cup
Wire Mesh Colander
Non-stick Pan
Wooden or Silicone Spatula (for Flipping)
Pan Spray

Dry Ingredients:

2 Cups - Flour (any kind works)
2 ¼ Teaspoons - Baking Powder
½ Teaspoon - Baking Soda
¼ Teaspoon - Salt
1 Teaspoon - Cinnamon
1 Tablespoon - Brown Sugar
½ Cup - Protein Powder (Flavored or Unflavored)

Wet Ingredients:

2 Cups Buttermilk
1 Cup - Pumpkin Puree
2 - Large Eggs
1 Teaspoon - Vanilla

How To:

Sift all dry ingredients onto parchment paper or a flexible cutting mat. This removes any lumps from the dry ingredients and helps them to mix more evenly. Depending on the type of flour you use, some of the bran from the flour may not fit through the mesh. My pastry instructors would kill me, but I just dump it on top of the sifted ingredients. You’re trying to remove lumps, not remove fiber.
Mix all wet ingredients in your mixing bowl using your whisk until uniform..
Add Dry ingredients and mix with your whisk until mostly incorporated, a few spots with dry flour are okay. DO NOT OVER MIX. Over mixing creates stronger gluten bonds, which makes your pancakes chewy and sad instead of fluffy and happy. The resulting batter should be fairly thick.
Over medium heat, cook pancakes for approximately 90 seconds on one side, flip and then cook for another 45 seconds to a minute. Like women’s pant sizes, all stoves are a little bit different, no matter what the numbers say, so you’ll have to play around with the temperature setting until you get it just right.

(If you want to make these ‘pumpkin pie spice’ pancakes, up the cinnamon by half a teaspoon, add a teaspoon of ground ginger, a teaspoon of cocoa powder, a half teaspoon of nutmeg and a two finger pinch of allspice.)

I take these out of the freezer and throw them right into the toaster oven and eat them with a fried egg and hot sauce on top… which I’m told is odd. My point is, you can eat these however you want. Play around with different combos: Greek yogurt and fruit, honey and cottage cheese, go nuts. Then bounce down to the comments and let me know what things are staples in your pantry.