Build these 10 simple meals with 10 kitchen staples

Making meal planning easier doesn’t have to mean eating the same thing five days in a row. With one smart grocery shop, you can build a versatile menu from a few ingredients that work well together. The idea here is simple: Buy one smart cart of groceries, then mix and match your way into tacos, chili, wraps, fried rice, loaded sweet potatoes, and more.  

For a smarter grocery shop, lean on staple ingredients

Start with these 10 staples: 

1. Tofu or chicken 
2. Canned beans or precooked lentils 
3. Rice 
4. Sweet potatoes 
5. Bell peppers 
6. Shredded cabbage or slaw 
7. Greens like spinach or kale 
8. Corn  
9. Canned diced tomatoes  
10.  Whole grain or corn tortillas

Note that we’re not counting things like olive oil, garlic and onion powder, cornstarch, vinegar, lime juice, soy sauce, hot sauce, cumin, chili powder, yogurt, etc., since these are optional, not the meal itself. Spices, dressings, and sauces can help boost flavors and help the same 10 staples taste different without making your grocery list too unruly, so be creative and use your favorite flavors or whatever you have around. 

Use staple ingredients for new meals

The trick is to use the same ingredients to build new meals. We’ve landed on the 10 ingredients above, but you can create your own grocery cart challenge using the same rules: Just choose 10 different yet versatile ingredients that work well together and use them in your favorite dishes. Here, cabbage can be a delicious slaw but also a stir-fry standout veggie. Tortillas work great for wraps, tacos, quesadillas, or crispy strips for salads and chili. After all, a short grocery list doesn’t have to mean a boring week of meals. It just means each ingredient has to do more than one job.

10 simple meals you can make using kitchen staples

1. Sheet pan tacos or taco bowls

Use tofu or chicken, bell peppers, tortillas, cabbage, and canned tomatoes. Optional: sweet potatoes.

We love a taco night! Roasting chicken or tofu, peppers, and optional sweet potatoes adds tons of flavor to each taco and makes this dish simple to put together. Simply slice your bell peppers into strips (and cube sweet potatoes if using), then roast at 425°F for 30 minutes, or until the veggies are softened and the edges are browned. If using chicken breasts or thighs, roast at 425°F for 17-20 minutes, or until a meat thermometer reads 165°F in the thickest part of the chicken. For extra crispy tofu, press cubed tofu to remove moisture (or use super firm tofu), then toss it with cornstarch if you have it, a little olive oil, and bake at 425°F for 25 minutes, flipping halfway through. Once everything is roasted, pile it all into warm tortillas and top with shredded cabbage and a spoonful of canned diced tomatoes (drained). A squeeze of lime or plain yogurt gives these tacos extra flavor.

Plus, you can use the same filling over rice to make veggie grain bowls or over greens to make a hearty salad.

Looking for an easy tofu recipe? Try Crispy Tofu. Also, check out our useful recipes for Perfect Picnic Chicken and Roasted Chicken Thighs.

2. Chili with sweet potatoes, beans, and corn 

Use chicken or tofu, sweet potatoes, beans, corn, peppers, canned tomatoes, tortillas, and greens.  

This is an especially cozy and hearty chili. The sweet potatoes and corn give it extra texture, and it’s super simple to make. Start by browning the chicken or tofu in a little olive oil in a large pot. Then add cubed sweet potatoes, chopped bell peppers, beans, canned tomatoes with their liquid, chili powder, cumin, garlic, and water. Let everything simmer until the sweet potatoes are tender and the chili thickens a bit. If you want a creamier chili without the cream, mash half of the beans before adding them to the pot. Once it’s off the heat, stir in a handful of greens (spinach and kale both work great here) until they’re bright green. To add some crunch to your chili bowl, cut tortillas into strips and toast in a skillet with a little olive oil until crisp.  

You could even serve this chili over rice if you’re in the mood for a chili rice bowl, or spoon it into a tortilla for chili tacos.  

Want more chili ideas? Try Two Bean Chili.

3. Stuffed peppers 

Use chicken or tofu, bell peppers, rice, beans or lentils, corn, greens, and canned tomatoes.

Stuffed peppers feel fancy, taste great, and aren’t difficult to make. First, cut the tops off the bell peppers (toss the stems, keep the tops; we’re going to use them), then scoop out the insides. To soften them a bit and make them easier to stuff, blanch or pre-cook the hollow peppers for a few minutes. Brown the tofu or cubed chicken until cooked through, then sauté it with the chopped bell pepper tops, corn, and beans or lentils. Add the canned tomatoes, your favorite seasonings, and cooked rice, then cook until everything is hot and combined. Stuff each pepper with mixture, then roast at 425°F for 15-20 minutes. Once done, top each pepper with your favorite flavor boosters (hot sauce, yogurt, or a squeeze of lime works great), and you’ve got a delicious and nutritious meal.

Or, if you want a shortcut version that delivers the same flavors without the baking and stuffing, try a “stuffed pepper” stir-fry instead. Brown the tofu or chicken until cooked through, then cook chopped bell peppers in the same skillet with your favorite spices (garlic, chili powder, and cumin are great options). Add cooked rice, canned beans or lentils, corn, and canned tomatoes, then simmer until everything is hot and saucy. Fold in greens at the end so they wilt and turn bright green. Top your plate with hot sauce, yogurt, and a squeeze of lime if you have it, and you’re in for a treat.

Want more stuffed veggie options? Give Spicy Black Bean and Avocado Stuffed Tomatoes, Stuffed Portobello Mushrooms, and Stuffed Italian Eggplant a try.

4. Loaded sweet potatoes  

Use sweet potatoes, beans, corn, cabbage, greens, and canned tomatoes.

Sweet potatoes are the star of this recipe. They have more fiber than white potatoes, plus more than a full day’s worth of vitamin A, thanks to their impressive supply of beta carotene. That means these loaded sweet potatoes are more nutritious than you’d think. First, use a fork and poke a few holes in whole sweet potatoes, then roast at 425°F for 40-50 minutes, or until they’re tender when split open. While they roast, warm your beans, corn, and canned tomatoes (drained), along with your favorite seasonings (garlic powder, cumin, chili powder, cayenne, and cinnamon work well here). Stir greens into the mixture at the end until they’re bright green. Then spoon the warm bean mixture into the roasted sweet potatoes and top with shredded cabbage. These loaded sweet potatoes are surprisingly filling and incredibly versatile. Top with hot sauce and plain yogurt or tahini if you have it.

You can also sauté some cubed chicken or tofu to add to the bean mixture to make this dish even heartier.

Looking for more ways to use sweet potatoes? Try Scalloped Sweet Potatoes and Savory Roasted Sweets.

5. Crispy tofu or chicken slaw wraps  

Use tortillas, tofu or chicken, cabbage, greens, and canned tomatoes.

These wraps are easy, fresh, and deliver tons of crunch. Sauté tofu or chicken until cooked through, then tuck it into warmed tortillas with shredded cabbage, greens, and diced canned tomatoes (drained). Then add your favorite sauce: Yogurt, tahini, hot sauce, barbecue sauce, or your favorite salad dressing all work well here. The cabbage does a lot of the work in this wrap by adding crunch and bulk. You can also skip the tortillas and use lettuce or kale leaves to make lettuce cups instead of wraps. Either way, it’s a versatile and filling dish.

If you want an even heartier wrap, add steamed rice, beans, and corn. Or, for extra-extra crunch, add sliced raw bell peppers.

Looking for tasty wrap ideas? Check out All-Things-Sesame Chicken Lettuce Wraps, Sweet & Sour Tempeh Wraps, and Peanut Lettuce Wraps. 

6. Fried rice 

Use cold cooked rice, tofu or chicken, corn, peppers, and greens. 

Fried rice doesn’t have to be a side dish. When you add protein and plenty of veggies, a bowl of fried rice makes a fantastic main dish. Plus, it’s a great way to use leftover cooked rice. Brown your tofu or chicken until cooked through, then add sliced bell peppers, corn, any greens you have, and cold cooked rice (cold rice fries instead of turning to mush). Let it sit for a few minutes to crisp up, then finish with your favorite sauces and seasonings. Soy sauce, hot sauce, lime juice, salsa, ginger, chili powder, and garlic would all be excellent additions. Plus, you can vary things up from night to night. Try ginger-soy fried rice one night, chili-lime fried rice another night, and add beans and hot sauce for a southwestern vibe.

Looking for another fried rice recipe? Try Tex-Mex Fried Rice.

7. Taco salad with crispy rice or tortilla strips

Use greens, beans, corn, peppers, cabbage, canned tomatoes, and tortillas or rice.

This is for nights when you want all the flavors of a taco without having another taco night. Start with a big bowl of greens and cabbage, then add warmed beans and sautéed corn, peppers, and canned tomatoes. To add some crunch, cut tortillas into strips and toast in a skillet with a little olive oil until crisp. Or you can heat leftover cold rice in a hot skillet with a little olive oil until the bottom turns golden. The mix of warm beans and veggies, crisp greens, and crunchy rice or tortilla strips makes this salad heartier than a simple pile of lettuce. For extra flavor, add your favorite dressing or a spoonful of hummus or plain yogurt, a squeeze of lime, and avocado if you have it. Hot sauce or salsa and cilantro would also work great here.

Want more healthy and hearty salad recipes? Take a peek at our cozy bowls and power salads and our favorite quick, easy plant-based salads for weeknight dinners.

8. Sweet potato quesadillas  

Use tortillas, sweet potatoes, beans, corn, peppers, and canned tomatoes.

With this sweet and savory combination, quesadillas are especially satisfying. Mix or mash roasted sweet potatoes with beans, corn, and a few drained canned diced tomatoes. Spread the mixture onto a tortilla, add peppers if you want more texture, then fold it and crisp it in a pan until the outside is golden brown. The sweet potato holds everything together, so you won’t miss the cheese. (If you don’t want to skip the cheese, try using reduced-fat mozzarella since it’s lower in saturated fat). Then top quesadillas with cabbage, greens, and more tomatoes. For extra flavor, top with hummus, yogurt, a squeeze of lime, or hot sauce.

Want a flavorful mashed sweet potato recipe that incorporates squash? Check out our simple Winter Vegetable Mash.

9. Lentil or bean rice bowls 

Use rice, beans or lentils, greens, peppers, cabbage, and canned tomatoes.

We love big, beautiful, lick-your-fork-good bowls, and maybe the best thing about them? They’re endlessly versatile. A perfect bowl starts with plenty of greens and veggies, adds chicken, fish, tofu, or beans for protein, and gets extra flavor and texture from herbs, grains, avocado, nuts, seeds, or the occasional egg, cheese, or pickled veggies. And even with just our 10 ingredients, this bowl earns its place on your weekly menu. Warm beans or lentils (or both) with your favorite seasonings (garlic powder and chili powder work well here) and canned tomatoes until they turn saucy, then add cooked chicken or crispy tofu. Spoon the mixture over cooked rice, then add sautéed peppers, cabbage, and greens. The key is making the beans or lentils saucy enough to flavor the rice. Top with more tomatoes and raw cabbage. For extra flavor, finish with lime, your favorite salad dressing, cilantro or your favorite herbs, hot sauce, tahini, hummus, yogurt, or salsa. And if you have an avocado or any other veggies lying around, don’t be afraid to add those too.

Want more ideas for tasty bowls? How about an Edamame & Crispy Tofu Bowl, Roasted Veggie Grain Bowl, or Chicken Tzatziki Bowl? Or  take a peek at our cozy bowls and power salads.

10. Sweet potato hash

Use sweet potatoes, beans, peppers, corn, greens, and canned tomatoes.

Who doesn’t love the occasional breakfast for dinner? And we especially love a savory breakfast. This sweet potato hash is similar to a stir-fry in its simplicity and makes an amazing meal any time of day. Simply dice your sweet potatoes into small cubes (so they cook faster), then brown in a skillet with a splash of water, olive oil, and your favorite spices (garlic and onion powder, cumin, and chili powder are go-tos). When the sweet potatoes are browned and a little crisp around the edges, add diced bell peppers and corn, then cook until tender. Stir in canned beans until everything is warm and combined, and fold in greens at the end so they wilt in the skillet. Serve with an egg or no egg—either way, it's a winner. For extra flavor, finish with hot sauce or lime juice, and top with a little plain yogurt. This hash is great as-is, or you can spoon it into tortillas, serve it over rice, or pile it onto cabbage. Yum!

Looking for more stir-fry recipes? Try a Tofu Cashew Stir Fry and Ginger Sesame Tofu & Snow Peas. And check out our favorite healthy, veggie-forward stir fries.  

Use shortcuts

Use pre-seasoned, ready-to-eat tofu. We’ve rounded up six varieties of store-bought tofu that are so easy, they practically leap from package to plate. The ready-to-eat, protein-rich packets of soy come in their own sauce, contain no more than 410 mg of sodium in 3 ounces, and taste great.

Use frozen veggies and beans. The Academy of Nutrition and Dietetics notes that frozen foods can be an affordable way to consume more fruits and vegetables. For example, frozen berries are just as nutritious and more affordable than fresh ones. Plus, fruits and vegetables are frozen at peak ripeness, preserving their nutritional content. They’re also convenient and help you avoid unnecessary food waste because they last longer, so you won't blow your grocery budget on foods that spoil before you can eat them.

Use pre-cooked beans or lentils. Stockpile pre-cooked lentil pouches like Target’s Good & Gather 90 Second Black Lentils or Trader Joe’s refrigerated (salted) Steamed Lentils. Just heat ’n eat. Or try Lentiful’s shelf-stable cups of “instant lentils.” They look and cook a lot like a cup of instant noodles, but you’re just rehydrating fiber-rich lentils flavored with dried veggies, herbs, and spices. And try our favorite precooked, seasoned, and saucy bean pouches. Simple and tons of flavor.

Keep a few flavor boosters or savory toppings on hand. If you’re looking for healthy ways to add flavor to foods fast, plain yogurt, hummus, and tahini are great places to start. You can also check out our list of savory topping suggestions for more ideas. And if you’re looking for a sauce or dressing that won’t overdo the salt, sugar, or saturated fat, keep one of our favorite flavor boosters on hand. They’re guaranteed to jazz up just about any dish.

Use CSPI’s recipe finder. Want even more recipes using some of these ingredients? Type the ingredient you’re trying to use into CSPI’s recipe library to find a new recipe to try tonight.  

Don’t forget the sides

No matter which main dish you choose from our list, these 10 ingredients also make fabulous side dishes. A simple side of steamed rice, cubed roasted sweet potatoes, or mashed roasted sweet potatoes can be both filling and satisfying. Sautéed bell peppers and greens add flavor and color. Steamed corn and cabbage with a touch of black pepper make a fun and nutritious addition to your main meal. Or keep it super simple with beans and rice. The possibilities are endless, so don’t be afraid to get creative!