A well-stocked pantry and refrigerator are the key to planning regular, balanced meals. A dinner of takeout or fast food may be easier, but people who make home-cooked meals for dinner experience steadier weight control and lower stress and enjoy better health management (even improved sleep). Whether you’re a busy single, a parent of school-age children or an active retiree, the benefits are the same.

Step one: Take a good hard look at the items you’re storing. Give away the foods you don’t eat and stock your kitchen with delicious convenience.

Here is a checklist to get you started:

Stocking a Pantry

• Olive oil
• Sesame oil
• Vegetable oil
• Balsamic vinegar
• Chicken and/or vegetable stock
• Rice
• Pasta
• Couscous
• Ramen noodles
• Canned beans (a variety of garbanzo, kidney, refried, black, navy, etc.)
• Salsa
• Seasonings, herbs and spices

Stocking a Refrigerator

• Eggs
• Tortillas (flour and corn)
• Fresh spinach
• Cheese (some pre-shredded melting cheeses and grated Parmesan)
• Greek yogurt
• Slaw mix
• Fresh garlic
• Onions

Now that your kitchen is well stocked, here are some quick and easy recipes for inspiration.

Asian Noodles with Rotisserie Chicken and Vegetables

Grocery list: rotisserie chicken.
From the pantry/fridge: broccoli slaw mix, chicken-flavored ramen, Thai peanut dipping sauce, sesame oil.

 Sweet Potatoes and Pork Over Garlic Egg Noodles

Grocery list: pork tenderloin or boneless chops, sweet potato, apple
From the pantry/fridge: egg noodles, garlic powder, onion

Quick Greek Lemon Soup

Grocery list: lemon, meat of choice (chicken, salmon or shrimp)
From the pantry/fridge: chicken or vegetable stock, rice, eggs, frozen stir-fry vegetables such as snap peas

Migas

From the pantry/fridge: eggs, black beans, cheese (cheddar or Monterey Jack), tortilla chips, salsa, cooking oil, spices (chili powder, cumin or hot sauce)

What other must-have ingredients can be found in your pantry or fridge? What’s your go-to recipe for easy weeknight meals?