It’s 7am and your mind is already reeling with chores and errands that are vying for your attention. Or maybe it’s 7pm after an exhausting day at work, and you’re battling peak hour traffic to get home to fix dinner for your family or yourself.

In these situations, having a well-stocked kitchen with all the right items would make your hectic life so much easier. We know it’s not always easy to prepare and choose your meals mindfully, but having a well-stocked pantry is half the battle won! Read on for some essentials you need to have in your kitchen that will help you towards enjoying not only a peace of mind but a healthful lifestyle as well.

1. Get egg-cellent nutrients

The humble egg is rich in protein, vitamins, and minerals, which are important for good health. Eggs are also highly versatile, great for any time of the day and easy to prepare. You can have them poached, boiled, fried or scrambled, mixed with your favourite ingredients or on its own. Looking for a one-pot meal? Chop up some veggies and make yourself a giant omelette or frittata for dinner.

2. Level up on antioxidants

Frozen berries and bananas are great for smoothies. Just throw a handful of them into the blender, pour in some Anlene milk and voila, you have a sweet, creamy, calcium-rich treat that’s indulgent without being sinful. Smoothies are easy to make and perfect for a power breakfast or a pick-me-up in the afternoon. One tip for healthy eating is to always choose quality ingredients that would provide nutrients instead of empty calories. 

3. Go nuts for health

Almonds, walnuts and sunflower seeds make for tasty snacks when you’ve got a case of the nibbles or need breakfast on-the-go. These nuts as a spread, also add instant flavour to toast and smoothies. You can even slather them onto apple slices for a pre-workout snack that offers a good mix of carbs, protein and fat.

4. Quinoa – the super grain of the future

If you are dismissing quinoa as another food fad, think again. Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. Naturally high in dietary fibre, it is a slowly digested carbohydrate, making it a good low-GI (Glycaemic Index) option. Foods with low GI can keep blood sugar levels steady to help maintain energy levels throughout the day. Interest in this superfood has only revived in recent years and it is touted as the “Supergrain of the Future” by The Quinoa Corporation. So why not introduce it to your family dining table, if you have not already done so, and reap the health benefits that come along with it.

5. Master your one-pot wonder

Everyone needs a signature dish in their repertoire that can be whipped up without hassle using key ingredients always available in their pantry/kitchen. This could be anything, from baked salmon to chicken soup. If you don’t have a signature dish yet, why not try experimenting with cheese? This highly versatile ingredient is always a winner. Whether it’s for a last-minute family dinner, potluck party, those Netflix evenings when you need some comfort food or when a friend wants to pop over unexpectedly, having cheese in your pantry will definitely help you whip up a meal that’s quick, easy and delicious. Master a one-pot dish like the Veggie-packed gratin for cheese lovers, topped with cauliflower and red pepper ­– it will be the star of any party.

6. Your bedtime drink of choice – to ease you into sleep

Last but not least, always have a stock of soothing night-time drinks to send you off into a deep, restorative sleep. Incorporate a warm drink into your nightly ritual, to signal to your body that it is time to wind down in preparation for sleep. Chamomile tea or a warm glass of milk like Anlene will help do the trick.

This content originally appeared on Yahoo.