Canned milk, jarred tomato sauce or pesto, pasta, frozen vegetables, frozen shrimp or chicken. Cheese lasts a while and you can put it in the freezer if you don’t care about texture (such as for cheese sauce). Whole wheat pasta is a while grain and decently healthy and significantly more filling than white pasta. You can make white sauce or mac and cheese with the canned milk.

Most meat can be frozen when packaged without fair (look for tubes instead of flat packages). Flash frozen vegetables are pretty good. You can also portion and package meats for the freezer yourself, it just takes a while and you may want to get a vacuum sealer.

Dry whole grains and dry beans or legumes are the good basis for vegetarian diets, and together will make a whole protein. Just don’t forget B12 or also eat meat. Both whole grains and legumes go bad after about a year on the shelf but will last much longer in the fridge or freezer (depending on how bulk you are buying). Oils will also go rancid eventually, especially olive oil or sesame, I keep those in the fridge too but they will last a few years like that.

I want to note that non-whole grains last longer, such as white rice or white flour, due to the oils and proteins (and most of the nutrients) removed.

Soups and stews can be made in advance, portioned for a few meals and frozen. You can use meat, beans, canned tomato for chili. Lentil soup doesn’t always need much else aside from stock and seasoning.

If you make or buy fresh bread, you can let it completely cool, then slice it, then put it in as air tight a bag as you can and freeze it. This is great for toast but not as great for sandwiches. You can do the same with bagels, defrosting them in the microwave until still cold and then put them in the toaster. Frozen bagels make for decent sandwiches, maybe because they are already supposed to be chewy.

A soup portion with a side of grain or bread is pretty filling and delicious.

You can probably freeze Burger buns and treat them as I’ve described bagels, using them for burgers. Pickles are jarred and last a long time in the fridge.

“American cheese” lasts a very long time in the fridge. Unwashed eggs lasts about a month out of the fridge and a few months in the fridge. Use some frozen sausage for breakfast sandwiches.

Frozen vegetables usually have a slightly cooked texture, so cooking them is better. Roasted broccoli or cauliflower from frozen is pretty good. Served with a side of beans and rice with a baked chicken breast from frozen and that’s a big delicious healthy meal. Don’t forget to season and maybe use hot sauce.