The Athlete’s Kitchen: Stock Up On The Basics

I’m heading back to the same problem people seem to always complain about – time management. A very important way to help you out with this; is to keep your kitchen stocked with things that you can throw together after a long day at work, long training day or even a combination of both. This requires a little organization preparation but it’s worth it!


  • Legumes – beans and lentils
  • Canned tuna
  • Canned tomatoes – chopped, diced, whole, puree, tomato sauce
  • Stocks/Broths – chicken, beef and vegetable
  • Light coconut milk
  • Pasta
  • All Purpose flour
  • Grains – bulgur wheat, quinoa, brown and white rice, oatmeal
  • Balsamic vinegar and red wine vinegar
  • Olive oil
  • Soy sauce
  • Siracha
  • Onions and garlic
  • Potatoes
  • Herbs and Spices of your liking


  • Milk – Skimmed, Almond, Coconut, Soy
  • Eggs
  • Butter
  • Greek yogurt
  • Dijon Mustard
  • Parmesan cheese


  • Fruit – all the types you like – great for smoothies
  • Vegetables – spinach is great, broccoli, corn, green beans, peas, carrots, etc.
  • Bread
  • Shrimp
  • Chicken – individually wrapped pieces and/or ground
  • Beef – lean pieces and ground
  • Organic, whole grain crust, cheese pizza

athlete's pantry

I’m sure some of you are asking “pizza????”.  Well, we are not perfect people and sometimes those cravings are there or the utter exhaustion of a long day. If you have a “healthier” version at home, ready to eat, hopefully that will keep you from going out or ordering take-out. Both of those options are considerably worse for your waistline and wallet!!

The more you are able to stock your pantry and freezer with un-perishables, the more likely you will throw the food together for a meal. That is, if you have not made it to the store or have fresh vegetables, fruit or meat on hand. The key is to make sure it’s food you really enjoy and are able to flavor the way you like. Remember, these are just guidelines to a healthier and more efficient kitchen.

About The Author 

Susan is a classically trained chef with a bachelors degree in Culinary Management from Le Cordon Bleu Culinary Institute and also received further dietary culinary training while at The Hilton Head Health Institute. Susan is also certified as a Sports Nutritionist, Personal Fitness Chef and Personal Trainer. She started My Cuisine Coach and Healthy Meal Coach as way to help people learn how to cook healthy and great tasting food!!



  • Why not vitamin d grass fed organic milk? Why skimmed?
    If im burning 2,000 calories on a ride or run I think regular milk is ok, don’t you?

  • Sarah,

    I think I can guess from your list, but what do you think of the low carb, high fat diet for endurance athletes??

    • Hey Mark,
      I think it’s ok if you plan accordingly for it. I don’t think you necessarily need a high fat diet in place of carbs, as that takes it’s toll on your heart and arteries.

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