My safe pantry: what I always keep at home

On hard days, the last thing I want to do is think hard about what to cook. That's why I always keep a "safe pantry" at home — simple things I tolerate, that I can quickly turn into a meal.

What I almost always have (what works for me)

Rice, potatoes, plain pasta — neutral, safe bases.
Fresh meat and fish, or freshly frozen — cooked right away.
Eggs (if you tolerate them).
Fresh vegetables I can handle (like zucchini, carrot, broccoli).
Olive oil, salt — minimal seasoning.
Plant-based milk (rice / coconut).

Pantry rules

Fresh > canned. Histamine builds up in anything that sits around.
The freezer is your friend — I freeze fresh portions so I always have an "emergency" meal on hand.
I avoid anything aged, fermented, smoked or left to sit.

When my fridge has these basics, a safe meal is always 15 minutes away.

A practical trick: once a week I cook a little extra and freeze individual portions, labeled with the date. That way, on busy days, I always have a safe meal just minutes away — without being tempted by quick takeout that makes me feel awful.

Please note: this list reflects my own tolerance — yours may be different. Test things one at a time and listen to your body.