DIY Pantry Makeover: A Step-by-Step Guide

Navigating midlife can feel like a whirlwind. Between managing work, family, and your own well-being, it’s easy to let certain areas of life—like your pantry—fall into chaos. But did you know that the contents of your pantry could be a key player in how you feel and function every day?

As you journey through perimenopause and menopause, your body’s needs are changing. Cravings, energy dips, and hormone-driven shifts can make it challenging to stay on track with nourishing, balanced meals. A cluttered pantry packed with processed snacks and outdated staples can add unnecessary stress to your already busy days.

That’s where a DIY pantry makeover comes in! Imagine opening the door to a space that’s clean, organized, and filled with ingredients that support your health and make meal prep a breeze. A well-organized pantry can help you:

• Save time and energy when cooking (so crucial when you’re juggling responsibilities).
• Make healthier food choices effortlessly.
• Feel more in control of your health.

Your pantry is more than just a collection of food—it’s your foundation for a healthier, happier lifestyle. In this step-by-step guide, I’ll help you transform this space into a haven of wellness and simplicity—no overwhelming effort required. You’ll learn how to clear the clutter, stock up on nutrient-dense essentials, and set yourself up for success in supporting your energy, mood, and overall vitality.

It’s time to transform your pantry into a space that works for you—let’s dive in!

Nine Simple Steps

Step 1: Clear and Empty the Pantry

Start fresh by removing everything from your pantry. This gives you a chance to evaluate what you have and clean the space. Use a natural cleaner to wipe down shelves and remove any dust or spills.

Step 2: Check Expiration Dates

Inspect each item for freshness:

• Discard expired or stale items.
• Donate unopened items you won’t use to a local food bank.

Step 3: Categorize Your Foods

Group similar items—like grains, legumes, canned goods, snacks, baking supplies, and spices—together. Write down what you have and identify any gaps or items you’d like to replace with healthier options. 

Step 4: Remove Ultra-Processed Foods

Take a closer look at what’s left and identify ultra-processed foods—think sugary cereals, chips, packaged sweets, and convenience meals. Here’s how to handle them:

• Sort Wisely: Check labels for hidden sugars, unhealthy fats, and long ingredient lists. These are red flags.
• Phase Them Out: If the thought of tossing everything feels overwhelming, replace items gradually with healthier alternatives. For example, swap sugary granola bars for nuts or seeds, and opt for whole grain crackers over chips.
• Make it Easier: Donate unopened processed foods to a food bank if they don’t align with your health goals.

Step 5: Stock Up on Whole Foods and Healthy Snacks

Replace processed and unhealthy options with nutrient-dense, whole-food staples, such as:

• Whole Grains: Brown rice, quinoa, farro, oats.
• Legumes: Lentils, black beans, chickpeas, lupini beans.
• Healthy Fats: Olive oil, avocado oil, raw nuts, unsweetened nut butters, seeds.
• Protein: Canned fish (like tuna, salmon, or sardines), grass-fed whey protein isolate powder.
• Canned Goods: Canned tomatoes, tomato paste, unsweetened coconut milk, pumpkin purée, artichoke hearts, bone broth.
• Sauces and Condiments: Hot sauce, miso paste, mustard, unsweetened ketchup, tahini, capers.
• Baking Supplies: Almond flour, whole wheat flour, baking powder, baking soda, unsweetened cocoa powder, unsweetened shredded coconut, medjool dates, raw honey, vanilla extract.
• Snacks: Raw nuts, seeds, unsweetened dried fruit, whole grain crackers, air-popped popcorn, grass-fed beef jerky or venison sticks, dark chocolate (70% cacao or higher).
• Drinks: Herbal tea, unsweetened almond milk, unsweetened coconut water, zero-sugar electrolytes.

Keep healthier snack options at eye level for easy reach. This simple trick encourages better choices when cravings strike.

Step 6: Organize and Label

Use clear containers for dry goods and label them for easy access. Arrange items by category (e.g., snacks, baking, cooking essentials) to streamline meal prep.

Step 7: Create a Meal Prep Corner

Designate a section of your pantry for frequently used essentials like canned beans, grains, and spices. Keep recipe cards or a list of healthy meals handy for quick inspiration.

Step 8: Add Flavor with Herbs and Spices

Enhance your meals without extra sugar or salt by stocking up on a variety of herbs and spices. Think turmeric, cinnamon, paprika, cumin, basil, ginger, and oregano.

Step 9: Maintain and Reassess Regularly

Make it a habit to review your pantry monthly or quarterly. Restock staples, reassess your needs, and adjust based on changing dietary preferences or goals.

Healthy Pantry Swaps

Making small, intentional swaps can make a big difference in your nutrition. Here are a few easy upgrades:

• Instead of white rice → Choose quinoa, brown rice, or wild rice.
• Instead of sugary snacks → Try raw nuts, seeds, or air-popped popcorn.
• Instead of soda → Opt for sparkling water, infused water, or herbal tea.
• Instead of vegetable oil → Use olive or avocado oil.
• Instead of white pasta → Try chickpea, lentil, or whole wheat pasta.
• Instead of white bread → Opt for 100% whole grain, sprouted, or sourdough bread.
• Instead of sugar → Use natural sweeteners like raw honey, maple syrup, or stevia (in moderation).
• Instead of candy → Satisfy your sweet tooth with dark chocolate (70% cacao or higher).
• Instead of sugary sauces → Choose homemade vinaigrettes, fresh salsas, or pesto.
• Instead of store-bought salad dressings → Drizzle salads with olive oil and vinegar or whip up your own dressings.

Tools for a Well-Organized Pantry

Investing in the right storage containers and tools will make organizing your pantry easier and more sustainable. Here are some highly recommended BPA-free and environmentally friendly storage solutions:

BPA-Free Storage Containers

1. OXO Good Grips POP Containers
   • Airtight, stackable, and available in various sizes for grains, snacks, baking supplies, and spices.
2. Glasslock Oven-Safe Containers
   • Perfect for keeping pantry items fresh while doubling as eco-friendly options for meal prep and leftovers.
3. Glass Storage Jars
   • Versatile, eco-friendly, and perfect for storing grains, pasta, dried beans, nuts, and seeds.
4. Rubbermaid Brilliance Pantry Airtight Containers
   • Designed to keep your pantry staples fresh and organized with airtight seals and stackable convenience.
5. Bee’s Wrap or Stasher Bags
   • Excellent for reducing single-use plastic waste and keeping snacks or dry goods fresh.

Additional Pantry Organization Tools

1. White Metal Baskets
   • Perfect for grouping snacks, baking supplies, or meal-prep ingredients.
2. Chalkboard Labels
   • Reusable labels for clear containers, helping you quickly identify contents.
3. Tiered Racks and Tiered Shelves
   • Ideal for arranging and elevating spices, canned goods, condiments, and other kitchen essentials to maximize vertical space.
4. Over-the-Door Storage Racks
   • Maximize pantry space and keep essentials within easy reach with over-the-door storage racks—an efficient solution for organizing snacks, spices, and more!
5. Lazy Susan Turntable
   • Perfect for spices, oils, or smaller jars, making it easy to see and grab items.

Shift Your Environment, Improve Your Health

Your environment directly impacts your health, and a pantry makeover is the perfect way to reclaim your power around food. By transforming your kitchen into a space that supports your goals, you’ll make healthy eating accessible, effortless, and enjoyable.

Take charge of your environment today—small changes lead to big health improvements!

What’s your first step in your pantry makeover? Share your progress and tips in the comments!