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Best Summer Foods for the Pantry, Fridge and Freezer

By Ethan Boldt

May 28, 2024

Summer is almost here, and it’s truly the season for being outside as much as possible and not slaving away in the kitchen.

While you’ll still be making healthy food, you’re probably hoping for quicker meals and ones that don’t create much heat (think cold soups and salads vs. homemade lasagna). You’re also going to want to whip some foods to take on the go or at least sit outside with.

Plus you’re want to take advantage of all the vegetables and fruits in season, for their freshness, flavor and health-giving properties.

Welcome to our summer foods and pantry essentials list. Ingredients that allow you to make up easy, delicious meals and snacks … and quickly. Snacks that you can take grab and go. Summer supplements that mix easily and are best served cold.

Let’s get to it.

On-the-Go, Must-Have Snacks

Whether you’re headed to the beach or the forest, you’re going to want some snacks that can keep up your energy. Ideally, they’re also high in protein to help support your muscles and help keep you full.

Here are some snacks to pick up or make yourself:

• Beef jerky

• Trail mixes

• Homemade chocolate protein bar

• No-bake strawberry coconut energy balls

• Protein fig bars

Summer Vegetables

Summer vegetables are packed with vitamins and minerals, which play vital roles in maintaining overall health and supporting various bodily functions. For example, leafy greens are rich in essential minerals like iron, calcium and magnesium, supporting healthy bones and aiding in a healthy immune system.

Their low calorie and high fiber content make them ideal for promoting healthy weight management and supporting proper digestion, keeping you feeling full and satisfied while supporting your digestive system.

These vegetables can be used in salads, cold soups, or even in a green juice or smoothie. They also be cooked quickly on the stovetop in countless dishes.

The type of summer veggies to get at your local market or farmer’s market includes:

• Leafy greens like kale, Swiss chard, bok choy, collard greens, arugula, spinach, etc.

• Zucchini and summer squash

• Asparagus

• Cucumber

• Eggplant

• Okra

• Tomatoes

• White onion

• Garlic

Summer Fruits

Summer fruits are high in antioxidants and vitamins, especially vitamins A, B6, C, E and K. They’re also some of the best hydrating foods — aka they contain high water content.

A diet rich in hydrating foods is a great way to stay energized and sharp, not to mention that it helps to support digestion and healthy elimination. They're also great to eat before or after a workout.

Some of the best summer fruits include:

• Melon

• Watermelon

• Pineapple

• Cherries

• Peaches

• Berries

• Mango

• Papaya

• Plums

• Nectarines

• Kiwi

Pantry Staples

In order to make quicker meals, including cooked dishes as well as soups and salads, what do you need in your summer pantry? Not that much, fortunately.

Here’s the most convenient ingredients to keep around:

• Rice

• Quinoa

• Wild salmon cans

• Canned sardines

• Olive oil

• Avocado oil

• Pumpkin seeds

• Almond butter granola

• Canned beans

• Dried lentils

• Paleo flour

• Pasta sauce

• Coffee

• Tea

• Low-sugar jam

• Maple syrup

Condiments and Sauces

Whether you’re grilling, making sandwiches or putting together a big salad, condiments and sauces are essential to up the flavor.

Here are the best condiments and sauces to have on hand:

• Sea salt

• Pepper

• Dijon mustard

• Paleo ketchup

• Coconut oil mayo

• Salsa

• Sriracha

• Hot sauce

• Coconut aminos

• Stevia

Fridge Staples

A great practice to load up each weekend at your local farmer’s market with fresh produce that will go into the fridge. Aim to work them into recipes throughout the week.

Otherwise, here are some general refrigerator staples that make breakfast, lunch or dinner a cinch (plus get in your healthy fats, probiotics and protein):

• Eggs

• Almond milk, unsweetened

• Greek yogurt, 2 percent

• Grass-fed butter

• Feta cheese

• Goat cheddar cheese

• Sauerkraut or kimchi

• Avocados

• Almond butter

• Fermented tofu

• Corn tortillas

• Wheat berry bread

Freezer Essentials

The freezer plays a small but critical role in your summer meal prep. It’s the best place to put your meats, fish and even vegan meat substitutes so none of them spoil. Simply move to the fridge a day before you plan to cook them.

Here are some easy freezer additions, include smoothie fruits:

• Wild salmon

• Chicken breast

• Ground turkey and/or beef

• Frozen berries

• Frozen banana (for your protein shake recipes)

Summer Supplements

Summertime is also a great time of work on your fitness level, alongside simply striving to maintain health. Ancient Nutrition is here for you, with some of the greatest products on the nutritional supplement landscape. Whether you’re looking to stay hydrated, get leaner or get more greens, we have the goods.

Here are some of our most popular summer supplements:

• Multi Collagen Advanced Hydrate Powder (lemon lime or mixed berry flavor) supplement helps you achieve rapid hydration for your skin and body.

• Organic SuperGreens are loaded with at least 25 power-packed superfoods containing key plant compounds. Try our new berry or mango flavors.

• A collagen powder from 10 food-based sources, Multi Collagen Advanced Lean Powder (cinnamon flavor) is a healthy weight management* supplement designed to help you burn calories and boost your metabolism.

*In addition to a healthy diet and lifestyle, including regular exercise.

Summer Drinks

Lastly, when the day winds down yet the heat remains, cool down these these great options:

• Flavored sparkling water (try hop water)

• Nonalcoholic beer (even Guinness has one now)

• Matcha lemonade

• Strawberry lemonade mocktail

• Frozen watermelon margarita

• Mixed berry hibiscus refresher

Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen. Enjoy!