Preparation is key.

Things don't always go to plan, so the safest bet is always to have a backup plan. This week, we're sharing some nutrition and exercise tactics that will help you stay on track — even if you don't get a chance to grab those fresh groceries or you show up to the gym to find minimal space and equipment at your disposal.

Keeping your pantry items stocked is one way to avoid going off the rails with nutrition, and we've got some staples you should always have on hand in the roundup below. On the workout front, a master class on power cleans will have you repping out this Olympic lift like a pro in no time. And use your Outside+ login to check out some unique and effective medicine-ball moves on days when you don't have a full arsenal of equipment on hand.

As the holidays approach, now's the time to commit to staying healthy and fit all winter long!

— Rose McNulty, Senior Digital Editor

7 Must-Have Pantry Staples for Busy Weeknights

We’ve all been there. Dinnertime rolls around, your stomach is rumbling and you haven’t gotten around to meal prepping. Sure, having a piece of fresh grilled salmon with roasted asparagus and a serving of multicolored quinoa would be a nutrient-dense and satisfying meal to enjoy. But life happens, and there are days when the fridge is bare.

Enter these pantry staples for busy weeknights. Having some shelf-stable food items on hand can help you whip up a nutritious meal in a pinch. And with the right combos, you can be enjoying a well-balanced and delicious meal in a jiffy — no takeout necessary!

When stocking your pantry, be sure to have these seven must-have pantry staples for busy weeknights so you can be prepared for those days when you simply can’t make it to the grocery store.

Keep these foods on hand »

TRAINING TIPS

7 Steps to a Perfect Power Clean

WORKOUT

8 Medicine-Ball Exercises for a Total-Body Workout

Outside+

TRAINING ADVICE

7 Dangerous Gym and Exercise Practices to Avoid

Articles from across the network:

Keto Isn’t All Bacon and Butter — Here’s the Healthiest Way to Do It

Thinking about trying the keto diet? Here's everything you need to know — what it is, what it does and how to make it as healthy as possible.
— From Clean Eating

Is Stretching Good or Bad? A Comprehensive Look

As runners, should we really be stretching? And if so, how much, what kind and when? — From Women's Running

7 Poses to Help Release Those Tight Hamstrings

Stretch and soothe these important muscles with classic yoga poses.
— From Yoga Journal

Don't forget to use your Outside+ login to get exclusive access to content across the Outside network!