Meal Prep – my storage cupboard

What is always in the house?

We live in a small apartment in the middle of Munich, and yet I am fortunate enough to have a tiny pantry. This is filled with the most important basics for a healthy, organic diet – because if you have wholemeal flour and natural sweeteners at hand, you’ll use them faster.

Nevertheless, there is also the sweet corner in our stock, with chocolate, gummy bears & co. I try more and more to reduce this corner and prefer to increase the supply of energy balls, but here is still a lot of room for improvement!

Even with the list of supplies, you do not have to have everything in the house, which is listed here! Organic and fair shopping is expensive, especially nuts and seeds, high-quality dates and special oils are expensive. I advocate: less – but this in very good organic quality is more! Buy with a list rather than hunger and do not be discouraged if there are many ingredients that are not in your assortment yet.

Flours & grains

  • baking soda & powder
  • spelled flour (603, 1150 & wholegrain spelled flour)
  • spelled grains, for cooking
  • fresh and dried yeast
  • oatmeal, coarse
  • millet, can be used like quinoa
  • cornstarch, for thickening and baking
  • almond flour, freshly ground, or as a remnant of the pomace of almond milk
  • polenta
  • rice (natural, milk, black rice), puffed rice
  • rye flour (wholegrain)
  • emer grains
  • green rye grains
  • green rye meal
  • chickpea meal
  • couscous

Nuts & seeds

  • amaranth, whole and puffed
  • cashews
  • chia seeds
  • dried coconut flakes
  • hemp seeds
  • hazelnuts
  • pumpkin seeds
  • linseed
  • almonds
  • nut and seed butter
  • pine nuts
  • quinoa, whole and puffed
  • sunflower seeds
  • walnut kernels

Dried beans & lentils

  • adzuki beans, excellent in stews
  • beluga and Puylinsen
  • chickpeas, dried for cooking or in a glass
  • mung beans, perfect for sprouts
  • red & yellow lentils
  • black bean
  • tofu, natural and smoked

Pasta & noodles

  • penne rigate, fusilli, spaghetti, linguine, tagliatelle…
  • lasagna plates
  • udon noodles
  • rice noodles

Butter, vinegar & oil

  • butter, I always have a stock in the freezer
  • ghee (clarified butter)
  • apple Cider Vinegar
  • balsamic vinegar, light & dark
  • red wine vinegar
  • rice vinegar
  • coconut fat / butter, cold pressed
  • extra virgin olive oil
  • extra virgin rapeseed oil
  • unrefined sesame oil

Dairy products, vegetable and animal

  • oat milk
  • coconut milk
  • nut milk, homemade
  • rice milk
  • cow’s milk
  • cream
  • sour cream

Sweeteners, natural & sugar

  • agave nectar
  • pure maple syrup
  • apple juice
  • fresh and dried dates
  • bananas, delicious in cake and banana granola
  • honey
  • brown sugar
  • raw cane sugar

Dried fruits & “superfoods”

  • dried apricots, prunes, apple rings
  • raisins
  • cacao nibs
  • cacao powder
  • beetroot powder
  • wheatgrass Powder

Fermented foods

  • kimchi
  • miso
  • sauerkraut
  • Sourdough, indispensable and not to think away
  • Soy Sauce & Tamari


  • tomatoes, pieced
  • tomato paste
  • corn
  • applesauce
  • jams
  • mustard, hot & sweet
  • horseradish
  • curry pastes, red & green

Frozen goods

  • frozen organic berries (raspberries, blackberries, blueberries)
  • frozen fruits, depending on the season
  • frozen-peas
  • frozen spinach

Fresh fruits and vegetables

  • apples
  • bananas, even if they are not regional, we can not do without at the moment
  • potatoes
  • sweet potatoes
  • onions
  • shallots
  • garlic
  • salad depending on the season
  • vegetables depending on the season

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