Nothing to eat at home? You can pull off these three meals with an empty fridge.

It happens to even the best meal planners - you open the fridge and there is NOTHING. TO. EAT. 

Or at least that's what it looks like. 

With a stocked pantry (see our list below), there are countless meals that you can pull together - even if you have nothing fresh in the house! 

Here are 4 meals that can be made with pantry ingredients - plus fresh veggies if you have them (or frozen, or none if you're that low).

Say goodbye to the "I have nothing to eat" days. 

Veggie Grain Bowl


1 c. - grain of choice
1/2 c. - beans of choice
1/2 - onion, diced
1 - garlic clove, minced
2 c. - frozen or fresh veggies

Dressing of choice (see below) 


  1. Rinse grains in a fine mesh strainer under cool running water. Transfer to a pot and cover with 2 cups water. Bring to a boil, then reduce to a simmer and cover for 20-40 minutes, depending on the grain. 
  2. Meanwhile, saute onion and garlic in coconut oil with a pinch of sea salt, add any additional veggies you have on hand. If you have eggs or meat, feel free to cook that up too for extra protein and healthy fats.
  3. In a mason jar, combine dressing ingredients - shake to combine.
  4. Put a scoop of grains in the bottom of each bowl, top with veggies and egg or meat if you'd like, then drizzle generously with dressing. 

Simple Black Bean Soup

Everything you need to make this soup is in your pantry: black beans, spices, onion and garlic, and bouillon cubes. 

Saute 1 minced onion, 2 minced garlic cloves and a pinch of sea salt. Add diced carrots, sweet potato or celery if you have it, if not - no biggie! Add 2 cups black beans, 2 t. cumin, 1 t. chili powder, 4 cups water and 2 vegetable bouillon cubes. Bring to a boil, then simmer until fragrant and delicious. Blend half the soup if you like it thick and creamy. 

Pantry Soup


1 T. - coconut oil
1/2 - onion
2 - garlic cloves
2 cups - chopped veggies
2 t. - spices of choice: turmeric + black peppers, cumin and dried thyme, mixed dried herbs, etc. 
1/2 c. - lentils, cooked beans, grains or soba noodles or any combination
2 - Rapunzel vegetable bouillon cubes
4 c. - water


  1. In a large soup pot, saute diced onion and mixed garlic for 2-4 minutes, then add chopped veggies and spices; cook another 3-5 minutes with a pinch of sea salt. 
  2. Add lentils, grains, or soba noodles, Rapunzel bouillon cubes and water. Bring to a boil then reduce to a simmer for 20-30 minutes. 
  3. Adjust seasoning as needed - maybe add a splash of vinegar, sea salt and black pepper - and enjoy!

Noodle Bowl


8 oz - noodle of choice
2 T. - sesame oil (olive oil works in a pinch)
1 - garlic clove, minced
4 c. - veggies of choice
1 c. - chickpeas
2 T. - tamari soy sauce
1/4 c. - nuts or seeds of choice


  1. Cook soba noodles according to package instructions.
  2. Meanwhile, heat sesame oil over medium heat in a skillet, saute garlic and veggies for 3-5 minutes, then throw in chickpeas and cooked soba noodles. 
  3. Splash tamari over the noodle mixture and stir to combine. Top with nuts of choice and enjoy!

Pantry List


  • Brown rice
  • Millet
  • Quinoa
  • Rolled oats


  • Soba, quinoa, or noodles of choice


  • Black beans
  • Chickpeas
  • Northern beans
  • Lentils


  • Almonds, cashews, walnuts, etc. 
  • Almond butter


  • Coconut oil, avocado oil, ghee, or butter for high temp cooking
  • Olive oil
  • Sesame oil


  • Balsamic vinegar
  • Rice vinegar


  • Tamari (soy sauce)
  • Dijon mustard


  • Rapunzel Vegetable Bouillon Cubes
  • Sea salt and black pepper
  • Dried herbs (thyme, parsley, rosemary etc.)
  • Cumin
  • Chili powder
  • Turmeric
  • Cinnamon 


  • Onion
  • Garlic


  • Frozen veggies: broccoli, stir fry mix, edamame, etc.