Build a Capsule Pantry: Your Starter Pack for Budget-Friendly Meals

Eating well at home begins with smart pantry planning. Much like a capsule wardrobe, a capsule pantry is a set of essential items that work across multiple meals. It’s the perfect foundation for setting up your first kitchen, a thoughtful gift for someone moving into a new home, or a great starting point for a pantry makeover.  

“I set up my first capsule pantry while studying nutrition at uni and I only had one shelf!” says Nicola. “On it was cereal, rice, tinned lentils, canned beans, tomato passata, Mexican spice mix and olive oil. Using those seven capsule pantry staples, along with some other fridge and freezer staples, I could create 10 dishes, including my famous Legume Bolognese, which was one of our go-to meals on repeat, " shares Sanitarium Accredited Practising Dietitian Nicola Perry.   

Nicola helps us build the perfect capsule pantry for healthy weeknight meals, as well as the budget friendly recipes she makes from these must-have staples.

Nicola’s 2025 Capsule Pantry List

1.Tinned Legumes (Chickpeas, Lentils, Mixed Beans)

“Legumes are incredibly versatile and they are packed with nutrients, fibre and antioxidants. Research shows they are one of the foods associated with living longer. Try this Chickpea and Veggie Hot Pot for a hearty, nutrient-packed meal. Another tip is to make extra for the freezer so you have it on hand for easy lunches or quick dinners,” shares Nicola.

2.Canned Tomatoes 

“Canned tomatoes are another healthy staple for your capsule pantry,” claims Nicola. “They are a source of lycopene, a powerful antioxidant, and it’s known that canned tomatoes actually have more lycopene than fresh tomatoes. They're perfect for making a rich Legume Bolognese which pairs beautifully with wholemeal pasta for a satisfying meal.” 

3. Wholemeal Pasta or Brown Rice

“We know that wholemeal pasta and brown rice are high in fibre, which aids digestion and promotes good health. I like to combine it with veggies in a Veggie Tray Bake which makes for a fibre-rich meal that’s perfect for busy weeknights.” 

4. Extra Virgin Oilive Oil (EVOO)

 “Packed with heart-healthy monounsaturated fats, Extra Virgin Olive Oil also contains polyphenols and antioxidants. It can be used in salad dressings, for roasting vegetables and even in cake. Try this Chickpea Feta Rocket Salad for a delicious, protein-packed light meal,” reveals Nicola. 

5. Wholegrain Breakfast Cereal

“Having a wholegrain breakfast cereal on hand means you are not only covered at breakfast, but you have a nutritious base that, with the right recipe, can create a versatile snack or meal at any time of the day. I use it in everything from this savoury Frittata to a  Weet-Bix Slice” our Dietitian shares. 

6. Canned Fruit in Juice (Not Syrup)

“Canned foods can be used widely as cheap, delicious pantry staples that can help you meet your daily nutrition goals and veggie intake. Canned fruit in juice -not syrup - is nutritious, affordable and has a long shelf life making it budget friendly too. I like to have a selection of canned fruits on hand and my go-to recipes are this Pineapple Golden Curry you can make with tinned pineapple, and this Peaches & Cream Overnight Weet-Bix for a vitamin-packed, fruit-filled breakfast. 

7. Mixed Dried Herbs or Spice Blend 

“Herbs and spices are a great way to give meals extra flavour, without needing extra salt. Some can also be a source of antioxidants and anti-inflammatory compounds so having them on-hand and using them liberally is a win-win for taste and health. Try this Turmeric Latte for a delicious bedtime drink,” shares Nicola.

The combination of staples in Sanitarium’s Capsule Pantry Starter Pack gives you the basics for a nutritious meal any night of the week. “It includes protein, vegetables, legumes, whole grains, fruit, and healthy fats. It means you always have a backup when you're short on time,” says Nicola.   

For more inspiration explore our collection of dietitian approved and plant-based recipes.