Family Food Fundamentals: Top Kitchen Essentials to Simplify Meal Prep

When it comes to feeding your family - and especially if you’re about to embark on the exciting journey of starting solids - having the right foods on hand makes all the difference.

My little family have recently moved to Thailand for a few months, and along with sipping from a fresh coconut, one of my first missions was to set my kitchen with versatile, familiar, and accessible foods. These staples keep mealtimes simple, nourishing and stress-free, while giving my boys the chance to explore new flavours.

mini nanas aka kluay khai aka egg bananas

Here are my top 5 family food fundamentals that I always keep stocked:

1. Local Seasonal Fruit & Veg

   The cornerstone of balanced meals - and the key is consuming as many colours of the rainbow as possible. Thailand has such bountiful fruit from papaya annd mangoes to dragon fruit and durian (which can only be consumed outdoors due to it's pungent aroma!). Visiting the neighbourhood vendors has become one of my favourite parts of our new island-live pace - they're so proud of their produce and happy to advise which fruit to pick based on when you want to eat it and what flavour you're after e.g. firm papaya for cooking or undimpled sour passion fruit. My boys are in love with the "mini nanas" or "kluay khai" egg bananas which grow in abundance here and the perfect size for a tiny person snack.

   
   

2. Nuts & Seeds

   Packed with healthy fats, protein and fibre - we usually have a jar of mixed almonds, cashews, sunflower seeds, chia, and flaxseeds or meal to sprinkle on anything from oats and yoghurt to salads and bread. Peanuts and cashews are a staple in Thai food so these have become our pantry staple as they are local, natural and cost effective. Unfortunately a lot of the supermarket peanut butter brands contain added refined oils, sugar and salt but I was able to find a jar made of 100% peanuts, which my kids are enjoying slathered on everything.

   
   

3. Eggs

   A nutritional powerhouse - perfect for breakfast, lunch, dinner and even snacking. They’re packed with protein, healthy fats, and essential nutrients—plus they cook in minutes, making them ideal for hungry bellies and busy families.

   
   

4. Rice

   A global staple for a reason and a prominent feature in Thai cuisine. I've been amazed by the vast rice aisles at the supermarkets here in Samui - so many colours, textures and variations. As a proud Nigerian - rice featured heavily in my diet growing up, and although often viewed as an unadorned base, rice can be also be the star of the show -anyone who has tried any variation on the West African "jollof" will know exactly what I mean. It's an easy and versatile addition to many meals my boys will happily devour from egg fried rice to beans and brown rice stuffed burritos.

   
   

5. Yoghurt

   Rich in probiotics and excellent for gut health. We eat full-fat plain pot-set or Greek yoghurt daily in our house - it's a great source of protein and goes well with a multitude of meals from porridge to fruit snack bowls or mixed with herbs and pickles as a dipping sauce. As yoghurt is not a staple in Thai cuisine, I've found most supermarket options are low-fat with added sugar - these are not ideal as they're highly processed and therefore stripped of the natural nutrients and beneficial probiotics that we want. That said, I've managed to find a decent Thai brand that doesn't come with the hefty price tag of imported yoghurt brands.

   
   

Tips for Setting Your Kitchen Up for Success

• Family favourites first: Keep ingredients you know your family loves to encourage enjoyable mealtimes.

  
  

• Look for quality: Minimal additives, preservatives, and highly processed foods make meals healthier and more nourishing.

  
  

• Seasonal and local: Choosing seasonal produce maximises freshness, taste, and nutrition.

  
  

The gist of it...

By keeping these staples on hand, meal prep becomes simpler, nourishing, and more enjoyable. Whether you’re introducing solids or simply feeding a busy family, having a well-stocked kitchen is your first step toward stress-free, balanced meals.

💡 And if you’d like some personalised guidance tailored to enhancing your family's diet, you can always book a free discovery call to chat with me about the best next steps for you.