The Ultimate Guide to Healthy Non-Perishable Foods: Stock Your Pantry for Long-Term Nutrition Success

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Introduction

I’m Coach Austin. I’m an online performance coach with a Master’s degree in Exercise Physiology. After working with 500+ busy professionals through the Fittwave app, I’ve discovered that pantry planning is just as important as workout planning for long-term success. I have also worked in food shelters, houseless environments, and I know nutrition is extremely important. Now more than ever saving money and focusing on nutritious non-perishable foods can save time and money.

The right nutritious non-perishable foods can be the difference between staying on track during busy weeks and derailing your progress with poor food choices. Or life and death for the underfed. Whether you’re meal prepping for the week, preparing for emergencies, or just want convenient healthy options, this guide will transform your pantry into a nutrition powerhouse.

Learn more about our comprehensive nutrition approach at https://www.fittwave.com/

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Why Healthy Non-Perishable Foods Matter for those in need, travelers, and so much more!

The Convenience Factor

Regardless of your socio-economic status. Modern life demands flexibility in your nutrition approach:

• Unpredictable work schedules
• Travel and business trips
• Emergency preparedness
• Budget-conscious meal planning
• Reduced grocery shopping frequency.

The Consistency Challenge

Data from the Fittwave app shows that individuals with well-stocked pantries have:

• 67% better nutrition adherence during busy periods
• 45% less likelihood of ordering takeout
• 34% more consistent meal timing
• 89% better emergency preparedness

The Performance Connection

Shelf-stable healthy foods provide:

• Consistent energy levels throughout the day
• Adequate protein for muscle maintenance
• Essential nutrients for optimal performance
• Fiber for digestive health and satiety
• Healthy fats for hormone production

Follow our daily nutrition tips on Instagram @fittwavecoaching

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The Complete Healthy Non-Perishable Foods List

Protein Powerhouses

Canned Fish and Seafood

Salmon (Wild-Caught)– Salmon Packets

• Nutrition: 25g protein, 1,200mg omega-3s per 3.5oz serving
• Benefits: High-quality protein, anti-inflammatory omega-3s, vitamin D
• Uses: Salads, pasta dishes, protein bowls
• Storage: 2-5 years unopened

Sardines

• Nutrition: 25g protein, 1,480mg omega-3s per 3.5oz serving
• Benefits: Complete protein, calcium, vitamin B12
• Uses: Toast toppings, salads, Mediterranean dishes
• Storage: 3-5 years unopened

Tuna (in water)

• Nutrition: 30g protein, minimal fat per 3.5oz serving
• Benefits: Lean protein, selenium, niacin
• Uses: Salads, wraps, protein bowls
• Storage: 3-5 years unopened

Plant-Based Proteins

Lentils (Dried and Canned)

• Nutrition: 18g protein, 16g fiber per cup cooked
• Benefits: Complete amino acid profile when combined with grains
• Uses: Soups, stews, salads, veggie burgers
• Storage: 10+ years dried, 2-5 years canned

Chickpeas/Garbanzo Beans

• Nutrition: 15g protein, 12g fiber per cup
• Benefits: Folate, manganese, plant-based protein
• Uses: Hummus, roasted snacks, curries, salads
• Storage: 10+ years dried, 2-5 years canned

Black Beans

• Nutrition: 15g protein, 15g fiber per cup
• Benefits: Antioxidants, folate, magnesium
• Uses: Mexican dishes, protein bowls, soups
• Storage: 10+ years dried, 2-5 years canned

Quinoa

• Nutrition: 8g protein, 5g fiber per cup cooked
• Benefits: Complete protein, gluten-free, iron
• Uses: Grain bowls, salads, breakfast porridge
• Storage: 2-3 years in airtight container

Nuts and Seeds

Almonds

• Nutrition: 6g protein, 14g healthy fats per ounce
• Benefits: Vitamin E, magnesium, heart-healthy fats
• Uses: Snacks, almond butter, salad toppings
• Storage: 1 year in pantry, 2 years refrigerated

Walnuts

• Nutrition: 4g protein, 18g fats (high omega-3) per ounce
• Benefits: Brain health, anti-inflammatory
• Uses: Oatmeal toppings, salads, baking
• Storage: 1 year in pantry, 2 years refrigerated

Chia Seeds

• Nutrition: 5g protein, 10g fiber per 2 tablespoons
• Benefits: Omega-3s, calcium, antioxidants
• Uses: Puddings, smoothies, baking
• Storage: 2-4 years in cool, dry place

Hemp Seeds

• Nutrition: 10g protein, 14g healthy fats per 3 tablespoons
• Benefits: Complete protein, omega-3 and omega-6 balance
• Uses: Smoothies, yogurt toppings, salads
• Storage: 1 year in pantry, 2 years refrigerated

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Complex Carbohydrates

Whole Grains

Brown Rice

• Nutrition: 5g protein, 4g fiber per cup cooked
• Benefits: B vitamins, manganese, selenium
• Uses: Grain bowls, stir-fries, meal prep base
• Storage: 6 months in pantry, 1 year refrigerated

Oats (Steel-Cut and Rolled)

• Nutrition: 6g protein, 4g fiber per cup cooked
• Benefits: Beta-glucan for heart health, sustained energy
• Uses: Breakfast, overnight oats, baking
• Storage: 2 years in airtight container

Barley

• Nutrition: 4g protein, 6g fiber per cup cooked
• Benefits: Cholesterol-lowering beta-glucan
• Uses: Soups, risotto-style dishes, salads
• Storage: 8 years in cool, dry place

Buckwheat

• Nutrition: 6g protein, 5g fiber per cup cooked
• Benefits: Complete protein, gluten-free, rutin antioxidant
• Uses: Pancakes, porridge, grain salads
• Storage: 1 year in airtight container

Starchy Vegetables

Sweet Potatoes (Canned)

• Nutrition: 2g protein, 7g fiber per cup
• Benefits: Beta-carotene, potassium, vitamin C
• Uses: Side dishes, smoothies, baking
• Storage: 2-5 years canned

Pumpkin Puree

• Nutrition: 3g protein, 7g fiber per cup
• Benefits: Vitamin A, potassium, antioxidants
• Uses: Smoothies, baking, soups
• Storage: 2-5 years canned

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Healthy Fats

Oils and Vinegars

Extra Virgin Olive Oil

• Nutrition: 14g monounsaturated fats per tablespoon
• Benefits: Anti-inflammatory, heart-healthy
• Uses: Salad dressings, cooking, finishing oil
• Storage: 2 years in cool, dark place

Coconut Oil

• Nutrition: 14g saturated fats (medium-chain triglycerides) per tablespoon
• Benefits: Stable for high-heat cooking, MCTs for energy
• Uses: Baking, high-heat cooking, coffee
• Storage: 2-3 years at room temperature

Avocado Oil

• Nutrition: 14g monounsaturated fats per tablespoon
• Benefits: High smoke point, vitamin E
• Uses: High-heat cooking, salad dressings
• Storage: 2 years in cool, dark place

Nut and Seed Butters

Almond Butter (Natural)

• Nutrition: 7g protein, 18g healthy fats per 2 tablespoons
• Benefits: Vitamin E, magnesium, no added sugars
• Uses: Snacks, smoothies, baking
• Storage: 1 year unopened, 3-6 months opened

Tahini (Sesame Seed Butter)

• Nutrition: 5g protein, 16g fats per 2 tablespoons
• Benefits: Calcium, copper, healthy fats
• Uses: Hummus, dressings, Middle Eastern dishes
• Storage: 1 year unopened, 6 months opened

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Vegetables and Fruits

Canned Vegetables (No Salt Added)

Tomatoes (Whole, Diced, Paste)

• Nutrition: 2g protein, 2g fiber per cup
• Benefits: Lycopene antioxidant, vitamin C
• Uses: Sauces, soups, stews
• Storage: 2-5 years

Artichoke Hearts

• Nutrition: 4g protein, 10g fiber per cup
• Benefits: Antioxidants, liver support
• Uses: Salads, pasta dishes, appetizers
• Storage: 2-5 years

Beets

• Nutrition: 2g protein, 3g fiber per cup
• Benefits: Nitrates for cardiovascular health
• Uses: Salads, smoothies, roasted dishes
• Storage: 2-5 years

Dried Fruits (Unsweetened)

Dates

• Nutrition: 2g protein, 7g fiber per 100g
• Benefits: Natural sweetness, potassium, antioxidants
• Uses: Natural sweetener, energy balls, baking
• Storage: 1 year in cool, dry place

Raisins

• Nutrition: 3g protein, 4g fiber per 100g
• Benefits: Iron, potassium, antioxidants
• Uses: Oatmeal, trail mix, baking
• Storage: 1 year in airtight container

Dried Apricots (Unsulfured)

• Nutrition: 5g protein, 9g fiber per 100g
• Benefits: Vitamin A, potassium, iron
• Uses: Snacks, trail mix, cooking
• Storage: 1 year in cool, dry place

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Superfoods and Supplements

Powders and Supplements

Protein Powder (Plant-Based or Whey) OR Eggs

• Nutrition: 20-30g protein per serving
• Benefits: Convenient protein source, muscle recovery
• Uses: Smoothies, baking, post-workout
• Storage: 2 years unopened, 1 year opened

We breakdown why Eggs are super nutritious and more here! Find out why they are not the myth everyone claims to be.

Spirulina Powder

• Nutrition: 8g protein per 2 tablespoons
• Benefits: Complete protein, B vitamins, antioxidants
• Uses: Smoothies, energy balls
• Storage: 3 years in cool, dry place

Nutritional Yeast

• Nutrition: 8g protein per 2 tablespoons
• Benefits: B vitamins, especially B12, cheesy flavor
• Uses: Seasoning, vegan cheese sauces
• Storage: 2 years in airtight container

Fermented Foods

Miso Paste

• Nutrition: 2g protein per tablespoon
• Benefits: Probiotics, umami flavor, digestive health
• Uses: Soups, marinades, dressings
• Storage: 1 year refrigerated after opening

Sauerkraut (Shelf-Stable)

• Nutrition: 1g protein, 4g fiber per cup
• Benefits: Probiotics, vitamin C, digestive health
• Uses: Side dish, sandwiches, salads
• Storage: 2 years unopened

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Meal Planning with Non-Perishable Foods

Quick Meal Ideas

Breakfast Options

• Overnight Oats: Rolled oats + chia seeds + almond butter + dried fruit
• Protein Smoothie: Protein powder + canned pumpkin + almond butter + cinnamon
• Quinoa Breakfast Bowl: Cooked quinoa + nuts + dried fruit + coconut oil

Lunch Solutions

• Lentil Salad: Canned lentils + canned artichokes + olive oil + vinegar
• Tuna Power Bowl: Canned tuna + quinoa + chickpeas + tahini dressing
• Bean and Grain Bowl: Black beans + brown rice + salsa + avocado oil

Dinner Ideas

• One-Pot Lentil Stew: Lentils + canned tomatoes + vegetables + spices
• Salmon and Quinoa: Canned salmon + cooked quinoa + steamed vegetables
• Chickpea Curry: Chickpeas + coconut milk + spices + brown rice

Emergency Meal Prep

When fresh ingredients aren’t available:

• Protein: Canned fish, beans, protein powder
• Carbs: Quinoa, oats, brown rice
• Fats: Nuts, seeds, olive oil
• Vegetables: Canned tomatoes, frozen vegetables
• Flavor: Herbs, spices, vinegars

Connect with Coach Austin on LinkedIn Coach Austin Witt for professional nutrition guidance.