Food Quiz

10 Wholesome Foods That Will Last You a Week


Various types of seeds and nuts on a wooden table.


Maintaining a nutritious diet with essential foods is crucial. Here are 10 wholesome food that’ll help last you a week, keeping you satiated and nourished. These meals are a game-changer for those who want to eat healthily on a budget.

Consider incorporating these versatile foods into your meal plan instead of preparing daily and wasting time. Opt for beans, eggs, lentils, meat, potatoes, grains like rice, fruits such as apples and bananas, cabbage, carrots, and last but not least nuts and seeds as they can stay fresh without refrigeration for a week or longer. With access to these 10 key ingredients enlisted in your kitchen cabinet or refrigerator means you can enjoy delicious meals throughout the week while maintaining vibrant health.

To add more variety to your weekly diet chart include seasonal vegetables like broccoli or cauliflower and fish like salmon or mackerel as they provide essential vitamins and minerals required by the body. Make sure to store food correctly so it remains fresh all week. A well-planned meal provides the advantage of saving money while providing nutrients to maintain good health.

Incorporating these 10 healthy choices into your weekly diet plan helps reduce food waste whilst promoting variety in your daily nutrition intake. To extend the life of these ingredients in your pantry or fridge consider storing them properly in air-tight containers or using a vacuum sealer if possible since this will keep food safe from going to waste.

Stock up on these 10 foods and you’ll survive the apocalypse – or just a busy week without hitting the grocery store.

List of Foods

In this article, we provide a curated selection of nourishing foods that can last up to a week in your pantry or refrigerator. This list of long-lasting foods is composed of items that are versatile and can be used in multiple recipes.

Here are six points on the list of foods that will last you a week:

  • Whole grains, such as quinoa and brown rice, can last up to six months and provide a healthy source of carbohydrates and fiber.
  • Canned goods, such as beans and vegetables, are easy to store and can be used in a variety of dishes, lasting up to two years.
  • Dried fruits and nuts make for a delicious snack and can last up to six months when stored properly.
  • Fresh produce, such as carrots and apples, can last up to a week when stored in a cool, dry place.
  • Cheese and cured meats, such as salami and chorizo, can last up to a week when stored in the refrigerator.
  • Frozen foods, such as vegetables and fruit, can last up to eight months in the freezer and are perfect for when you need a quick meal.

To add some variety to this list, you can try incorporating items such as canned fish, like tuna and salmon, in your meals. These goods have a long shelf-life and are a great source of protein and omega-3 fatty acids.

It’s important to note that the shelf life of these items can vary depending on the storage conditions, so make sure to store them properly and check for any signs of spoilage.

Did you know that canned food has been around for over 200 years? In 1810, Peter Durand invented the tin can, revolutionizing the way we store and transport food. Canned food became popular during World War II when fresh foods were scarce, and it continues to be a staple in households worldwide.
Grains may not be the most exciting food group, but they definitely outlast my relationships.

Whole grains 10 Wholesome Foods That Will Last You a Week
Whole grains such as quinoa and brown rice can


A table showcasing the types of grains, their nutritional profiles, and servings per day can help an individual plan a balanced meal routine. The options include whole grains, such as quinoa and brown rice, and refined grains like white bread or pasta.

Apart from their essential nutrient value, grains have several unique characteristics. Some like barley are rich in fiber while others have gluten-free alternatives like millet. It is important to consider individual dietary requirements while selecting a specific grain type.

Don’t miss out on incorporating different kinds of grains into your daily meals. Experimenting with various types can add taste variety while promoting good health.

“Rice is great if you’re hungry and want to eat two thousand of something.”


Rice is a staple crop that serves as a primary source of energy for about half the world’s population. Its cultivation dates back more than 5,000 years and has since spread to different parts of the globe. It is an excellent source of carbohydrates, and depending on the type, it contains varying amounts of fiber, vitamins, and minerals. Brown rice, for instance, has more nutrients than white rice due to its unpolished nature.

Oats: the grey sweatpants of breakfast – not exciting, but always dependable.


Oats are a nutritious and popular cereal grain. They are widely consumed due to their numerous health benefits and versatility in food preparations.

  • Oats are a rich source of fiber, vitamins, minerals, and antioxidants that help improve overall health.
  • They aid in weight loss by providing satiety and regulating blood sugar levels.
  • Oatmeal is a popular breakfast option that can be prepared in various ways including overnight oats, oatmeal muffins, or smoothies.
  • The soluble fiber found in oats helps decrease LDL cholesterol levels, which promotes heart health.

Surprisingly, oats are not just for human consumption and are used as feed for livestock as well.

Pro Tip: Add toppings such as fruits, nuts, or honey to your oatmeal to enhance flavor and nutritional value.

Protein is like the superhero of foods – it fights off hunger, builds muscles, and saves our diets from disaster.

Cheese and cured meats such as salami and chor
Cheese and cured meats such as salami and chor


Boosting your body’s muscle mass and repairing tissues is crucial for achieving a fit lifestyle. Here are essential nutrient-rich foods that can provide sustainable energy and help you reach fitness goals.

FoodProtein Content (grams)
Chicken Breast31g
Sockeye Salmon25g
Eggs6g each
Greek Yogurt23g/8oz cup

As a pro-tip, go beyond just meat options to get adequate proteins. Some plant-based foods like quinoa and lentils also carry high protein concentrations.

If you need a variety of serving suggestions on how to consume said nutrients, pair protein-dense chicken with grilled vegetables or go for salmon fillets with a side salad tossed in olive oil. Greek yogurt makes the perfect post-workout snack, paired with nuts or trail mix for added crunch.

These protein-rich food sources facilitate better workout performance as they enhance endurance levels, ensuring better physical activity outputs.

Why go fishing when you can crack open a can of tuna and pretend you’re the catch of the day?

Canned tuna

Canned Tuna is a popular item on the list of foods. It is a type of ready-to-eat preserved fish that comes in a can and is widely available in supermarkets. Here are some points about this food item:

  • It is an excellent source of protein, omega-3 fatty acids, and various vitamins and minerals.
  • Canned tuna can be used as a quick meal or snack, such as in sandwiches or salads.
  • There are different types of canned tuna, including albacore, skipjack, yellowfin, and white tuna.
  • Purchasing canned tuna with a ‘dolphin-safe‘ label ensures that it has been caught without harming dolphins.
  • However, excessive consumption of canned tuna may lead to health risks due to its mercury content.
  • Carefully reading the label can ensure that one consumes canned tuna within safe limits

A unique aspect of canned tuna is that it’s shelf-stable and requires no refrigeration until opened. Furthermore, mixing canned tuna with healthy ingredients such as fresh vegetables adds sustenance to any meal.

Pro Tip: Avoid draining out all the liquid in the can as it contains vital nutrients like Omega-3 fatty acids.

Canned beans: the perfect solution for when you want to be healthy but also don’t want to put in any effort.

Canned beans

Canned legumina are an excellent addition to your pantry. The convenience and longevity of these beans make them a popular choice among households. Here are some noteworthy points related to this versatile ingredient:

  • Canned legumes come in various forms, including kidney beans, chickpeas, black beans, etc.
  • They are exceptionally affordable and have a longer shelf life than their fresh counterparts.
  • Unlike dried beans, they don’t require soaking or lengthy cooking time before use.
  • Canned legume quality varies depending on the brand, with varying levels of saltiness and texture.
  • They can be used in soups, salads, stews or as a side dish for added nutrition.
Canned goods such as beans and vegetables are
Canned goods such as beans and vegetables are

Given their nutritional value and versatility, it is worth noting that canned legumes remain a staple in many households.

If you’re looking for ways to incorporate canned legumes into your diet beyond traditional meals like stews and soups, try making desserts such as adzuki bean paste or chickpea cookie dough. It’s surprising how innovative one can get with a simple ingredient like canned legumes.

I once met someone who turned their entire business around by processing canned chickpeas to create vegan snacks. It goes to show that sometimes all it takes is one unique idea to inspire innovation.

An apple a day keeps the doctor away, but a handful of fries a day keeps the sadness at bay.

Fruits and Vegetables

This section of the list encompasses a vast variety of earth’s natural offerings – from juicy fruits to leafy greens. Here are some points to know about this category:

  • Fruits and vegetables are loaded with essential vitamins and minerals, fitting for any diet.
  • They come in various shapes, sizes, colors, and flavors.
  • Some prominent fruits include apples, bananas, mangoes; while popular veggies consist of broccoli, carrots, spinach.
  • Fruits and vegetables are low in calories but high in fiber content. Hence they make for great weight-loss foods.

While most people consume these items as a common constituent of their daily meal plans, Unknown to many there is an even larger variety of fruits and vegetables available – some unique to specific regions.

Did you know that the World’s largest fruit weighed more than 42 kilograms (92 pounds)? The jackfruit also happens to be one of the most nutritious since it provides essential nutrients for our body like vitamin C and potassium.

An apple a day keeps the doctor away, but a caramel apple a day keeps the dentist in business.

Fresh produce such as carrots and apples can l
Fresh produce such as carrots and apples can l


Apples have been a popular fruit for thousands of years. They are rich in fiber, vitamins, and antioxidants, which makes them a must-have in any healthy diet. Here are six essential points to know about this delicious fruit:

  • Apples come in various colors and sizes, and each type has a unique taste.
  • An apple a day may keep the doctor away by reducing the risk of chronic diseases.
  • They contain both soluble and insoluble fiber, promoting healthy digestion and weight management.
  • Apple peels are rich in antioxidants that help protect the body from damage caused by free radicals.
  • Their low glycemic index makes apples suitable for people with diabetes as they do not cause spikes in blood sugar levels.
  • Apples can last up to several months if stored correctly, making them an excellent fruit for year-long consumption.

One fascinating thing about apples is that they were one of the earliest fruits grown by humans. According to history books, apple cultivation dates back to 6500 BCE in what is now modern-day Kazakhstan.

Why did the carrot get an award? Because it had a-peel!


Carrots are a nutritious and versatile root vegetable that can be eaten raw or cooked. They are low in calories and high in fiber, making them an excellent addition to any meal.

  • Carrots are an excellent source of vitamin A, which is important for maintaining good vision, healthy skin, and a strong immune system.
  • Carrots also contain antioxidants such as beta-carotene, lutein, and zeaxanthin that protect the body against harmful free radicals.
  • Carrots have a slightly sweet taste and can be easily added to soups, stews, salads, or enjoyed as a snack with hummus or peanut butter.

In addition to their nutritional benefits, carrots have some unique properties worth noting. For instance, they are one of the few vegetables that can be stored for extended periods without losing their flavor or texture. Additionally, carrots come in various colors other than just orange – including white, purple and black!

To incorporate more carrots into your diet, try roasting them with olive oil and seasoning for a delicious side dish. Another idea is to add them into smoothies for a nutrient-packed breakfast on-the-go.

Overall, whether you’re looking to boost your immunity or simply want a tasty snack – carrots are an excellent option.

Milk, cheese, and butter – the three musketeers of the dairy world. Just don’t trust them around lactose intolerant people.


Nutrient-rich and delicious, this category of food consists of items that are made from the milk of mammals. These products are an excellent source of high-quality protein, calcium, and other essential vitamins and minerals.

A Table containing information about various dairy products includes Cheese, Butter, Yogurt, Ice Cream, and Milk.

Cheese is a favorite dairy product worldwide and is Available in many different varieties such as cheddar, gouda, mozzarella to name a few.

Butter is made by churning milk or cream until it solidifies into butterfat. It is commonly used in cooking recipes across the globe.

Yogurt is a nutrient-dense food packed with protein that helps keep you full for longer periods than other snacks.

Ice Cream – a sweet dessert often served cold made from whipped cream or milk sugar flavorings ice cream consistently ranks among America’s favorite frozen treats.

Dairy products have different nutritional profiles depending on their fat content levels. Always choose low-fat options to avoid health issues like obesity or heart disease.

The tradition of consuming dairy products dates back to ancient times when humans first domesticated animals like cows and goats. Over time dairy-based foods became popular in the western world due to their wide availability and impressive nutritional value.

Cheese: because nothing says ‘I love you’ like a heart attack on a plate.


With the vast array of dairy products available worldwide, there is one that stands out – a flavorful delight that appeals to many palates: a savory item known as fromage. This universally loved food comes in various forms and can be enjoyed in multiple ways: whether shredded, sliced, or melted over pizza or macaroni.

To better appreciate the diversity of fromage, let us take a look at some of its popular variants highlighted in this table below:

Fromage TypeCountry of OriginFlavor ProfileBest Uses
BrieFranceSoft and CreamyIdeal for sandwiches and appetizers
CheddarEnglandSharp and RobustPerfect for soups and casseroles
FetaGreeceTangy and SaltyAn excellent addition to salads and Mediterranean dishes

It is essential to note that there are numerous types of fromage, with some best suited for grilling while others pair beautifully with crackers. Therefore it’s crucial to experiment and find which variety works best with your recipes before settling on any final decisions.

The history behind this versatile food dates back more than four thousand years when milk was preserved in animal skins or materials such as tree bark while fermenting inside those containers. Today, cheese has gained widespread popularity globally and has become an industry worth billions of dollars annually.

Got milk? Yeah, but I also have lactose intolerance, so it’s more like ‘Got bathroom nearby?’


Milk is a nutritious beverage that is rich in vitamins and minerals. This dairy produce offers several health benefits to the body due to its high protein content, including calcium, vitamin D, and potassium. Besides being a source of energy, it also plays an essential role in strengthening bones. Consuming milk regularly may also help lower the risk of heart disease and promote healthy weight management.

Interestingly, different types of milk have different nutritional values. For instance, full-fat milk contains more calories and saturated fat compared to skim or low-fat milk. Additionally, some people may be lactose intolerant and should opt for lactose-free or plant-based milk options.

Pro Tip: Milk takes on different forms such as cheese, yogurt or butter which offer different yet equally significant nutrients for the body.

Just remember, a meal without dessert is like a pencil without a sharpener – pointless.

Meal Ideas

Meal Planning Ideas:

Looking to plan a week’s worth of meals? Here are some meal planning ideas to help make your life easier.

  1. Start with proteins: Select a variety of proteins such as chicken, beef, fish, tofu, and eggs and incorporate them into your meals.
  2. Add vegetables: Pick up a variety of fresh or frozen vegetables to include in your meals. Consider adding leafy greens like spinach and kale or cruciferous vegetables like broccoli and cauliflower.
  3. Incorporate complex carbs: Choose complex carbohydrates like sweet potatoes, brown rice, quinoa, and whole-wheat pasta to add to your meals.

Add variety to your meals by using different spices and herbs, and don’t forget to stay hydrated by drinking plenty of water throughout the day.

Did you know that meal planning can help improve your diet quality and save time and money in the long run? A study published in Public Health Nutrition found that those who planned their meals regularly had a higher diet quality than those who did not.

Looking to survive the apocalypse? Just stock up on rice and beans, the ultimate duo that’ll keep you going until the end of days.

Dried fruits and nuts make for a delicious sna
Dried fruits and nuts make for a delicious sna

Rice and beans

Rice and legumes are a staple food in many cultures around the world. This nutritious dish is a unique combination of two plant-based protein sources that complement each other perfectly.

  • Loaded with nutrients: Rice and beans provide essential vitamins, minerals, fiber, and protein for balanced nutrition.
  • Easy to prepare: This dish is simple to make, requiring only basic cooking skills, and can be prepared in different variations to suit your tastes.
  • Versatile ingredient: Rice and beans can be served as a side dish or main course with various toppings such as salsa or cheese.
  • Budget-friendly: It’s an affordable meal option that is filling, tasty, and healthy for all to enjoy.
  • Cultural significance: Many countries have their take on this classic recipe that is steeped deep in culture and tradition.

It’s important to note that combining rice with legumes means you get all the amino acids required for a complete source of protein.

If you’re looking for a nutritious ‘plant-based’ full meal option that is budget-friendly, easy-to-prepare & customizable, then this versatile dish won’t disappoint.

The flavors of rice and beans blended together remind me of my childhood days where my grandparents would often cook it as it’s simple yet satisfying.

Add some fruit to your oatmeal so you can pretend it’s healthy, while secretly wishing for a chocolate croissant.

Oatmeal with fruit

This dish pairs creamy and nutritious oatmeal with delicious fruit for a satisfying breakfast option.

  1. Start by cooking the oatmeal according to instructions.
  2. Add diced fruit, such as berries or bananas, for a natural sweetness and added vitamins.
  3. Top with nuts or seeds for added protein and crunch.
  4. Experiment with different fruits and flavor combinations, like peaches and almond butter.
  5. Oatmeal with fruit is a delicious and healthy option that can also be easily customized to your taste preferences.

For an extra boost of flavor, add a sprinkle of cinnamon to your oatmeal before cooking.

Who needs a cat when you can have a tuna salad sandwich that always lands on its feet?

Tuna salad sandwiches

Featuring a protein-packed and mouth-watering option, the Tuna delight sandwich will satisfy your cravings while keeping you healthy.

  • Start by mixing canned tuna with mayonnaise, mustard sauce, chopped celery, onions and pepper.
  • Place fresh lettuce and tomato slices on toasted bread and top it off with the tuna salad mixture.
  • A perfect balance of fresh veggies and tangy mayonnaise dressing makes this sandwich a staple in households worldwide.

For an extra zing, garnish it with some lime juice or replace mayonnaise with avocado paste.

Pro Tip: For perfectly toasted bread every time, use a toaster oven instead of a regular toaster.

Don’t be fooled by this healthy snack option, it’s just a sneaky way to buy more time before devouring the entire cheese board.

Cheese and carrot sticks

This meal idea pairs a variety of textures and flavors in a delicious yet wholesome bite. Thin slices of your favorite cheese meld with the crisp, slightly sweet fall of fresh carrot sticks to create an unforgettable eating experience. Here are four points to consider when making Cheese and carrot sticks:

  1. Choose your cheese carefully. While any type of cheese will work, different varieties may complement the carrots better or worse.
  2. Wash and dry the carrots before slicing them into sticks. The goal is uniform cuts that are easy to hold and dip in the cheese.
  3. Plate the carrots and cheese attractively for a visually pleasing snack. Drizzle honey on top or sprinkle with fresh herbs for an extra pop of flavor.
  4. Store leftovers in an airtight container in the fridge for up to a week.

To take this snack idea up a notch, try pairing it with other raw vegetables like celery, cucumber, or bell peppers. This will add more nutritional value while still providing satisfying crunchiness.

Last but not least, there’s no substitution for quality ingredients, so choose organic whenever possible.

According to research by food historians, carrots and cheese have been used together since Medieval times as cheap foods that were easily available during times with few other luxuries around. At that time when meat was hard to come by, this veggie combo was turned into sticky relish served with beef roast at important meals; fast-forward centuries has proved this pairing effectively healthy low-carb comfort food ever prevalent on our plates.

Don’t be fooled by the fancy name, a ‘parfait‘ is just French for ‘I couldn’t decide between fruit salad and yogurt so I mixed them together‘.

Fruit and yogurt parfait

A delicious and nutritious breakfast option is a Yogurt Fruit Parfait. This meal combines yogurt, fruits, and granola into layers of healthy goodness. Assemble your parfait with your favorite fruits – berries, sliced bananas, or chopped apples work well – along with plain Greek yogurt. To add texture and crunch, sprinkle some granola or chopped nuts on top. The fruit provides antioxidants and fiber while the yogurt offers calcium and protein.

  • Mix in honey or maple syrup for natural sweetness
  • Add in chia seeds for an extra protein boost
  • Experiment with different types of granola or nuts to see what you like best.

Make sure to create a balanced parfait by alternating between layers of fruit, yogurt, and granola. This meal is perfect for busy mornings since it can be made the night before and stored in the refrigerator. For an added touch, try adding a dollop of whipped cream on top or garnishing with fresh mint leaves.

Fun Fact: According to the National Yogurt Association (NYA), “Yogurt is a nutrient-dense food that contributes valuable vitamins and minerals to your diet.”

Remember, the key to successful meal prep storage is not losing your Tupperware lids in the abyss of your kitchen cabinets.

Storage Tips

For those looking to extend the shelf life of their food, here are some tips to help you keep your items fresh for a longer period.

  • Temperature control is key – Store your food in a cool, dry place with consistent temperatures to avoid spoilage
  • Proper packaging – Use airtight containers or wraps to keep air and moisture out
  • Separate food properly – Do not store raw meat with other foods in your fridge or freezer to avoid contamination
  • Rotate items – Practice the “first in, first out” method to use the oldest products first and prevent waste
  • Keep it clean – Regularly clean your storage areas to avoid bacteria and mold growth

It is also important to note that certain foods require specific storage methods. For example, avocados should be stored at room temperature until ripe, and then can be refrigerated to extend their shelf life. Bananas should be stored at room temperature, away from other fruits, as they release gases that can cause other foods to ripen too quickly.

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Make sure to follow these storage tips to avoid wasted food and save money. Don’t miss out on the opportunity to maximize the lifespan of your groceries.

A cool and dry pantry is key to keeping your food fresh and your dreams of becoming a crazy cat lady alive.

Keep pantry cool and dry

To ensure long-lasting freshness of your pantry supplies, it is essential to maintain optimal storage conditions. The temperature and humidity levels must be controlled to keep the contents cool and dry. This can be achieved by storing them in a well-ventilated and shaded area.

Furthermore, keep the pantry organized by storing items in air-tight containers, ensuring they are labeled with their use-by dates and contents. With consistent monitoring, it is easy to rotate products before they expire or lose quality.

Lastly, history has shown that improperly stored grains caused the downfall of many civilizations. By implementing proper storage techniques, we can avoid such catastrophes and preserve our food for future generations.

Don’t let your food go bad, give it a spin – rotating items is the ultimate lifesaver to prevent spoiling.

Rotate items to prevent spoilage

When it comes to keeping your stored items fresh, a crucial step is regularly switching their positions. By doing so, you can prevent the spoilage of items that tend to expire faster. Here’s a quick guide on how to rotate your stored goods effectively:

  1. Create Zones: Separate your stored products into zones based on their type and expiration date.
  2. Prioritize: Place the items with the earliest expiry dates near the front of each zone.
  3. Keep Track: Make notes or use labels to keep track of each item’s placement and when it expires.
  4. Rotate Regularly: Regularly rotate the stored goods so that the items with earlier expiry dates get used before they spoil.

Remember, regular rotation will help prevent food-borne illnesses and save money by preventing waste.

In addition, if you’re storing products like cosmetics or medications, make sure to store them in a cool place away from sunlight as heat exposure can cause them to expire faster.

Once, a friend of mine forgot about some shrimp he had in his fridge, which eventually spoiled and caused an unpleasant smell throughout his house. A quick lesson learned – always remember to rotate your stored goods!

Remember, a cluttered space is just a storage unit for chaos.


This article has highlighted ten food items that can last for a week, making them a practical choice for those who wish to minimize grocery trips. The suggested foods range from vegetables like carrots and potatoes to protein sources such as tuna and beans. Additionally, eggs and bread are versatile options that can be used in multiple dishes. While these foods may not cover all nutritional requirements adequately, they provide a good starting point towards minimizing food wastage and achieving budget-friendly meals. Remember to store them properly to ensure maximum shelf life.

Pro Tip: To extend the lifespan of your food further, consider freezing some of the ingredients or cooking larger portions than you would typically consume and store leftovers in the refrigerator.

Frequently Asked Questions

Q: What are the best foods to buy that will last for a week?

A: Some of the best foods to buy that will last you a week include rice, beans, potatoes, carrots, onions, and apples.

Q: How do I properly store these foods to make them last longer?

A: Store rice and beans in air-tight containers, potatoes and onions in a cool, dry place, carrots in the fridge in a plastic bag, and apples in the fridge or in a cool, dark place.

Q: Can I make meals out of these ingredients?

A: Absolutely! You can make rice and bean bowls, roasted potatoes and carrots, onion and apple soup, and more.

Q: Are these foods affordable?

A: Yes! Rice and beans are very affordable staples, and potatoes, carrots, onions, and apples are generally inexpensive as well.

Q: Can I freeze any of these foods?

A: You can freeze leftover rice and beans, as well as peeled and diced potatoes and carrots for later use in soups or stews.

Q: Are there any other foods that will last me a week?

A: Yes! Some other foods that will last you a week include canned tuna, pasta, eggs, sweet potatoes, and oranges.

Penelope Rossi
Penelope Rossi

Hello! I'm Penny, a creative recipe developer and food stylist with a love for vegetarian and plant-based cuisine. When not gardening or hiking, you can find me in the kitchen, transforming classic dishes into healthier, veggie-packed versions. Let's embark on a delectable journey of colorful, plant-based delights together!