Hitting the grocery store every week isn’t easy when you’re swamped with work, the gym, friends, family—the list goes on. That’s why it’s even more important to have healthy staples in your pantry when you’re looking to maintain your fitness—and avoid the drive-thru. But some shelf-stable foods, like white rice, canned soup, and pasta sauce, can sabotage the health goals you’ve been gunning for. On the other hand, picking nutrient-dense, power-packed foods will help you train longer, build muscle, and give you more energy all around, says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. Click through this list for 14 food swaps to make STAT.