It’s always a good idea to be prepared by keeping enough nutritious foods in the house that are also shelf-stable. SlimFast has put together a list of nutrient-dense, shelf-stable foods, that will help keep you on Plan in the event that you will be staying inside for an extended period of time.
Canned Goods
Canned goods are a great item to stock up on, as many can last for six months to a year or more when kept in a moderate/room temperature (about 75 degrees) environment.
Some great options include canned fruits, vegetables, beans, fish/protein, and soups. When picking up canned fruits, make sure to look for those that are packed in water and include no added sugars. Depending on the type of fruit, the vitamin C will vary from about 45% (peaches) to 90% (grapefruit) of your recommended daily allowance per serving.
Canned vegetables are oftentimes a great and affordable option for a snack or side-dish. Look for low-sodium varieties that may call out, “No Salt Added”. Veggies such as corn, carrots, peas, green beans, and mushrooms are great ways to get your fiber, vitamin C and other nutrients. Canned beans also are a source of plant protein, providing up to 7g of protein in a ½ cup serving!
Speaking of protein, both canned tuna and chicken are great to create delicious protein-based salads for your favorite lettuce wrap recipe. Canned fish such as tuna, salmon, anchovies and sardines are a great source of omega-3 fatty acids and can provide up to 40g of protein in a 1 cup serving. Keep an eye out for pork-based canned products which are higher in sodium and preservatives. You can still enjoy them, just be mindful of the nutrition you will be consuming. Canned chicken mixed with ¼ cup walnut pieces, a spoonful of raisins and 2 tbsp of lite mayonnaise makes a delicious chicken salad. Not to mention these meats are precooked and oftentimes are fork-tender and fresh tasting right out of the can so there is little to no cook time involved in preparing these shelf-stable favorites.
If you’re looking for something you can heat and eat right out of the can, there is an endless variety of canned soups available. There are tons of ways to jazz up your next bowl:
- Include your own protein. Adding your own source of meat other than what is already in the can, can help make it taste more homemade.
- Add a splash of cream or milk. Adding this fresh addition will help liven up the flavors when reaching for a thick and creamy soup.
- Throw in some extra vegetables. Have some leftovers from the night before? Or maybe you have some carrots, broccoli, or kale in the fridge you need to use up. Adding fresh vegetables means adding texture. Include some different spices and maybe a splash of hot sauce or lemon juice to add some acidity.
- Add some quinoa and rice, which are also great options to throw in for an added source of protein (plus their shelf-stable!).
Be cautious of soups that are cream-based. Often, they have more calories than broth-based soups and could also be high in sodium. Be mindful and look out for labels that say, “Reduced Sodium”, “Low in Fat”, and other claims that will help you find the healthier options.
Pantry Staples
There are a ton of non-canned goods you can find at your local supermarket that can be considered shelf-stable. Keeping these essentials on hand will help to make sure your family doesn’t run out of their favorites, like applesauce, nuts and nut butters, pastas and chicken, beef or vegetable stocks. Don’t forget if you have a pet, their food can last eight months to a year if stored in an airtight container.
Looking for something sweet that will satisfy your sweet tooth and your kids? While there are shelf-stable puddings available they are often oil-based. For a healthier alternative, applesauce without any added sugar makes a quick and delicious snack and a great way to add some fiber into your day.
There are so many varieties of nut butters available nowadays. They are nutrient-dense, packed with protein and contain heart-healthy fats, as well as essential minerals. Add to yogurt, enjoy on a sandwich or crackers, or your favorite crunchy vegetable for a satisfying treat!
Pasta has always been a pantry essential. Whether you’re tossing something up for the whole family or are looking for a healthier option for one; the variety of vegetable and wheat based pastas is vast. Jarred or canned pasta sauce is also a great item to have on hand. Make sure you keep an eye out for added sugars and sodium content when choosing the right option for your family. Quinoa and rice are also great options for a side dish and can be found next to the pasta at your local grocery store. Quinoa is a great alternative to rice and contains up to 8g of protein per cup. It can be a great base for both salads, stews, soups, and grain bowls.
If you’re looking for a great way to add flavor to your rice or quinoa, use a chicken, beef or vegetable stock. They are a great base for soups as well. These shelf-stable stocks are available in both cans and cartons. The cartons offer a resealable option although, if you are planning to save your leftover stock it is recommended that you store it in the refrigerator once open.
Don’t forget you can still enjoy your favorite creamy smoothie recipes. Shake up your favorite SlimFast smoothie mix with a shelf-stable, pasteurized milk. This type of milk is very common in the cereal aisle where you may find lactose-free and nut or plant-based options. Please note, once opened, a carton does require refrigeration.
Frozen Foods
Depending on the situation that has you staying inside for an extended period of time, you may not want to overcrowd your freezer. Unlike canned goods, many frozen foods contain a higher moisture content and have a shorter shelf life. According to the FDA, frozen foods are safe to eat indefinitely, however, over time frozen foods will lose nutritional value, texture, taste and overall quality.
If you have the room, there are tons of frozen vegetable and fruit options that are often just as nutritious as their fresh counterparts. Frozen fruits are great for smoothies or adding to a bowl of yogurt or oatmeal, whereas vegetables are a great addition to pastas, soups, or stir-fries. Buy prepared frozen meals sparingly. While frozen burritos or pizzas may not take up a lot of room in the freezer, some may be packed with preservatives and calories. Meat and poultry such as ground beef, chicken, and ground turkey all do well in the freezer and can become the centerpiece of your next meal. Being isolated or home for an extended period of time can be disheartening or stressful, so make sure you treat yourself! There’s a variety of low carb frozen treats available such as no-sugar-added ice pops or sugar free ice creams with protein.
SlimFast Products
SlimFast Original, Advanced and Keto Ready to Drink Shakes are shelf-stable meal replacements with 24 vitamins and minerals and are a good source of fiber. So, by keeping a supply on hand you can feel confident that you have a nutritious meal available at all times.
The SlimFast Original, Advanced, Diabetic Weight Loss and Keto shake mixes are also nutritious meal replacements with 24 vitamins and minerals. Original, Advanced and Diabetic Weight Loss powders can be mixed with shelf-stable milks if needed and the SlimFast Keto powder shake mixes are designed to be mixed with water for optimal Keto macros. The SlimFast Keto and SlimFast Diabetic Weight Loss Meal bars also include the nutrition of 24 vitamins and minerals and are an excellent source of fiber.
Lastly, SlimFast Keto Fat Bombs and SlimFast Diabetic Weight Loss snacks have zero added sugar and these treats are all good source of fiber to keep on hand. SlimFast Keto Fat Bomb Shots contain 10g of pure MCT oil and can be enjoyed right out of the pouch or can be added to your favorite cup of coffee or tea. As you can see, SlimFast has numerous nutritious and shelf-stable options to choose from that suit a variety of dietary preferences.