15 Staple Foods to Keep You Healthy All Week

Eating healthy should never have to be too much of a struggle. With the right staple foods in your pantry and fridge, you should be able to make super-healthy meals with very little effort day in, day out. Here are 15 such healthy mainstay foods which not only stay in the background but also add themselves to your daily food preparations easily.

Whole Grains: Foundation for Nutritious Meals with Staple Foods

15 Staple Foods to Keep You Healthy All Week Post Image (1)

Brown Rice: Very versatile and loaded with fiber, aiding in digestion and giving a full feeling, when combined with your choice of vegetables and proteins.

Quinoa: This grain contains all the nine essential amino acids that are required for the body and are also very high in proteins. It’s the best one for both vegetarians and non-vegetarians, containing all the amino acids. Can be used to prepare salads or served as a side dish.

Oats: First meal of the day would be a bowl of porridge or oatmeal. It would help to keep up the required levels of cholesterol and, since it’s soluble fiber, is ideal food for good health of the heart.

Proteins: Building Blocks of a Healthy Body

15 Staple Foods to Keep You Healthy All Week Post Image (2)

Chicken Breast: One of the most blank-provided proteins, being very easily grilled, baked, or sautéed, with great versatility to pair with diverse seasonings and many side dishes.

Legumes: The class includes the beans and lentils. The grain is rich in protein and helps to work out the absorption of food.

Eggs: Full of nutrition, this is a food item that has a little bit of almost everything that’s needed for your healthy diet. Also, it is easy to cook and can be prepared in a variety of ways.

Vegetables: Essential Vitamins and Minerals

15 Staple Foods to Keep You Healthy All Week Post Image (3)

Broccoli: Packed with vitamins K and C, it can be eaten raw, steamed, or stir-fried.

Spinach: A superfood loaded with iron, spinach is great raw in salads or wilted into soups and pastas.

Sweet Potatoes: High in vitamin A, sweet potatoes are delicious when baked, mashed, or made into fries.

Fruits: Natural Sugars and Fiber

15 Staple Foods to Keep You Healthy All Week Post Image (4)

Apples: An excellent snack on their own or added to salads for a sweet crunch, apples are high in fiber and vitamin C.

Bananas: This is a very portable fruit and a good source of potassium, best carried as a snack to be eaten with peanut butter or yogurt.

Berries: Full of antioxidants, berries can be added to smoothies, yogurt, or enjoyed on their own.

Healthy Fats: Necessary for Body Function

15 Staple Foods to Keep You Healthy All Week Post Image (5)

Avocado: Great source of healthy fats to increase bioavailability with other foods, good on toast or in salad in spreadable form.

Nuts and Seeds: Snack on a handful of almonds, walnuts, or flaxseeds to get a dose of omega-3 fatty acids.

Olive Oil: Use it in cooking or as a dressing; olive oil is known for its heart health benefits.


These 15 staple foods are definitely going to give you varieties of food for a balanced and healthy diet throughout the week. Together, they are highly nutritious and versatile for you to create infinite meals that will not only feed well but also be beneficial to your body.

So, consider incorporating these types of staple foods into your next week’s meal plan. This will give you an idea of just how easy and tasty eating healthily can actually be. Let us know in the comments below your experiences or your favorite recipes—tell us how these foods are making your meals easier and healthier!

For more about healthy life tips and motivation, follow us on social media or contact here.

Sharing Is Caring:

Leave a Comment