One of the most relatable experiences that every university student has stumbled upon is scouring the food cupboards for a classic pot noodle or reaching for that lonesome banana because nothing else can be found. Do you find yourself chucking together whatever’s left in your fridge to create an edible substance, or have you committed to the life of meal deals whenever you can’t be bothered? Whether you’re looking for ways to meal prep or to curate nutritious weeknight meals that don’t hurt your wallet, we’re going to go through the staples every student should have in their pantry.

You need to think of your pantry as the closet of your kitchen. One of the biggest mistakes I made at the beginning of uni when doing my weekly food shop was grabbing any foods I liked without considering how I could put them all together. This would often leave me staring into the dark abyss of my pantry with regret and longing for a hearty meal that seemed impossible to build. The solution to this is simple—following a formula of carbs + protein + veg + seasonings will allow you to keep a well-stocked pantry and prepare you for many weeknight meals.

Carbs

My first tip is to always keep a good selection of carbs on hand—they’re the backbone of every meal and fill you up without emptying your wallet. Buying in bulk is your best friend here. Pasta and rice are often cheaper by the kilo, and freezing loaves of bread guarantees a long-lasting supply. Keep a packet of noodles for a quick stir-fry or cheeky chow mein when you’re low on time. A cupboard stocked with a mix of carbs is a lifesaver on those days when you’re hungry, tired, and need something extra satisfying.

Proteins

Bulk-buying works wonders for proteins too. If you cook with any sort of meat, grab the larger packs and freeze them—not only will it do your wallet a favour, but you won’t have to worry about the horrid task of sniffing suspicious chicken to check if it’s gone off. Personally, I always recommend choosing skin-on, bone-in meats as they can often be less than half the price of their processed counterparts. Marinating meats and separating them into meal-sized portions to freeze is also a great hack for quick and easy weeknight meals.

If you’re a vegetarian, you’ve got it a lot easier. You can save extra by sticking to buying protein-filled tinned lentils, beans, and boxed tofu that have a loving relationship with your pantry, as their expiration dates are far in the distance. They’re brilliant time-savers too—no soaking, no boiling, just open and toss into curries, stir-fries, or salads. Even if you’re not veggie, these are staples worth keeping as they can be a great addition of protein and fibre.

Fruit and Veg

No pantry’s complete without a bit of colour—and that’s where fruit and veg come in. Although it’s practically impossible to get students to hit their five-a-day, adding some greens (and reds, and yellows) doesn’t have to be hard. Try making simple snack pots. My go-to is apple slices with peanut butter, or just toss a banana or orange into your bag before lectures. For your weekly shop, pick up easy, versatile veg like broccoli, bok choy, salad leaves, and tomatoes. They last well and go with almost anything. If you’re unsure how to cook them, stick to the basics: steam or boil for minimal effort, sauté with garlic for instant flavour, or throw them into a quick side salad. Small habits like these go a long way towards hitting your veggie goals.

Seasonings

We also want our pantry to be stocked with versatile seasonings to avoid the pain of making unnecessary trips back to the store. Garlic and onion powder are a powerful pair, adding a fragrant aroma to any dish of your choice. A small bottle of soy sauce adds umami and can be used in a ginger soy salmon or a chicken chow mein. Tomato paste has a distinct sweet and savoury tang that enhances hearty stews and is essential for most Italian dishes (but of course don’t forget your Italian mixed herbs to go with). For those who enjoy spice, opt for a combination of almighty Cajun seasoning, ras el hanout, and chilli flakes. These can be used as marinades for lamb, chicken or legumes which can then be turned into a flavour-bomb tajine when you feel like it. It’s also handy to keep a bottle of curry powder in your cabinet. When paired with a dash of sugar-free yogurt you’ll get a delicious curry that can easily transform your life and you’ll never have to rely on takeout again.

Arguably the most essential ingredient in your kitchen is oil. Your choice of oil can really elevate the taste of all your meals and can also influence your health. I like to keep a bottle of olive oil for any salads and a high smoke point oil like rapeseed or avocado for cooking and baking. Otherwise, butter and lard are also great options for cooking and can add a further layer of flavour (tip: these pair especially well with breakfast eggs). A few extras that aren’t essential but can elevate a dish are seeds and nuts, honey, lemon, and any cheese. These are great toppings for salads or rice bowls that can give you extra protein, fibre, and vitamins.

Recipes

To get you started, here are two budget-friendly recipes that take less than 20 minutes to conjure up, and everything you need will probably be found in your new and improved pantry!

One-Pot Cheddar Broccoli Orzo

Ingredients (for 1 portion):

• 1 tbsp olive oil
• 3 minced garlic cloves
• Italian mixed herbs
• 1 red onion
• 1 ¼ cups orzo
• 2 cubes of chicken stock (can be substituted with vegetable stock)
• 2 cups broccoli florets
• 1 cup grated cheddar cheese

Instructions:

1. Peel and dice onion and set aside
2. Put the chicken stock cubes in 2 cups of hot (not boiling!) water and stir
3. Add olive oil to a large saucepan on medium heat
4. Add onion and garlic to saucepan and sauté till fragrant
5. Stir in broccoli, orzo, and freshly prepped chicken stock mixture
6. Increase heat to bring the mixture to a boil, once boiling, reduce the heat to low and cover
7. Let it simmer for 10 minutes
8. Combine cheddar cheese until melted and sprinkle in some mixed Italian herbs
9. Plate up and enjoy!

Crispy Tuna Fried Rice

Ingredients (for 1 portion):

• ½ regular-sized tin of tuna
• 95g dry rice
• ½ small red onion
• 1 minced garlic clove
• ½ tsp chilli oil
• ½ tsp olive oil
• 1 tbsp soy sauce
• Seasonings: onion powder, garlic powder, salt and pepper (adjust according to taste preference)

Instructions:

1. In a small saucepan, boil and cook rice and set aside (use a rice cooker if you want to keep things simple!)
2. Peel and dice onion into small pieces
3. Using a medium-sized frying pan, adjust the heat to medium before adding the olive oil and onions to simmer until soft
4. Add chopped garlic clove to frying pan
5. Once fragrant, add cooked rice and soy sauce and combine
6. When sufficiently combined, add chili oil and decrease heat to low
7. Add seasonings according to your palate and preferences.
8. Once combined, add tuna and combine once more.
9. Garnish with coriander if desired, then plate up and enjoy!

You don’t need to drain your student loan or live off instant noodles to eat good. With a bit of planning (and a smartly stocked cupboard), your pantry becomes your best uni survival tool. So next time you reach for a meal deal, open your cupboard instead — your future self (and your bank balance) will thank you.

Words by: Sabina Singh

Featured image courtesy of Sam Harrons via Unsplash. No changes have been made to this image. Image licence found here.