The following was written by  Kari Lloyd, Written 11 Feb 2014 , Writer. Editor. Foodie. Owner of Eating Pants.

Having a well-stocked pantry or cupboard is essential for making quick, healthy meals on the fly when you’re too busy/poor to go out and shop.

Some great go-to’s to have on hand include:

Rice
Quinoa
Bulghar wheat
Whole grain pasta
Canned beans (garbanzo, kidney, pinto, black)
Canned tomatoes
Assorted canned vegetables you like
Onions
Garlic
Potatoes
Vegetable stock
Plenty of spices
Olive oil
Having stuff  like this around means you can quickly throw something together for dinner when you get home and not even have to stop at the grocery store.
For example:

Using an oven-safe pan, sautee a chopped onion and a few chopped cloves of garlic in olive oil with plenty of nice spices like cumin, coriander, paprika and chili pepper flakes.

Add one cup rice and keep stirring for approximately 5 minutes.

Add one can of tomatoes, one can of water, a vegetable stock cube and any other veggies you like (canned or whatever fresh you have on hand).

You can add one of those cans of beans too, if you like.

Keep stirring until the stock cube is melted in.

Cover and pop in a pre-heated 350°F oven for 30 minutes.

Hey presto — you’ve just made red rice with veggies, and you didn’t even have to stop at the store and shop.