How many times has something like this happened to you before? When you get home late and open the fridge, you’re confronted with empty shelves. Your stomach grumbles loudly to let you know it’s becoming irritated. What’s the next step for you? Turn around and go to your well-stocked cans of food.

Food Cans to the Rescue!

Consider the cans of food in your pantry to be a lifeboat on a sinking ship: load it up now, and you’ll never be caught off guard by high-calorie, pricey takeout—or worse, nothing at all—when you’re short on time or have no leftovers.

Black Beans

Aside from being one of the greatest high-fiber foods, black beans are a pantry staple that can be used in a variety of ways. You can reheat a can of black beans to serve with rice, prepare black bean soup by combining a can with vegetable stock and spices, or sauté onions, peppers, zucchini, and frozen corn before mixing it all together with enchilada sauce. With the addition of shredded cheddar cheese, you’ve created a low-carb enchilada skillet!

Diced Tomatoes

The possibilities are limitless! And it is most emphatically not restricted to spaghetti sauce. Diced tomatoes come in helpful for assembling a pizza sauce for your cauliflower pizza, as well as when extending an enchilada sauce or that last bit of pasta sauce. When you’re out of practically everything in your cupboard, the go-to meal is a simple tomato soup. In a small amount of olive oil, sauté some diced onions. Once softened, add a can of diced tomatoes and then cans of water or chicken stock to the empty can. Simmer for 15 minutes, add a splash of cream, and season with salt and pepper, and you’ve got a delicious tomato soup that pairs perfectly with grilled cheese.

Solid White Light Tuna

For a good reason, tuna cans are among the 30 foods that reveal your abs for under $1. Not only is tuna strong in beneficial omega-3 fats that can help increase cognitive function and reduce inflammation, but it’s also high in muscle-building protein, making it the ideal post-workout snack. Keep jars of capers, kalamata olives, pickles, and relish on hand to make a zesty tuna salad to nibble on with lettuce cups or whole wheat crackers.

Dads are catching up to moms in their want for advice on how to be successful in both their professional and personal lives. Fathers (or fathers-to-be) have lots of alternatives for shows about how to better step up and make the most of fatherhood now that a wide variety of podcasts are more widely available.

The Perfect List of Father-Focused Podcasts Here’s a list of three favorite father-focused podcasts that offer guidance, tell engaging stories, and make you chuckle while dealing with the challenges of fatherhood.

#1. Dads: The Podcast

Rory Scovel understands that fatherhood can provide a lot of laughs. On his Conan O’Brien-produced podcast, the comedian talks with his humorous peers about the more somber parts of being a father with a light touch. The Physical actor and his co-host, Ruthie Wyat, question David Cross how he balances his demanding career with becoming a father and his concern of inheriting “the crappy dad gene” in one episode. With a refreshing honesty you won’t hear on other podcasts, the Mr. Show actor discussed how he got through that and his troubles with his own father.

#2. The Dad Edge Podcast

These podcasts help listeners find their tribe and unleash their inner warrior in both the boardroom and the living room because fatherhood is just as hard (and perplexing) as the corporate world. Larry Hagner, the show’s host, invites guests ranging from entrepreneurs to medical experts who have overcome the challenges that today’s families confront, inspiring listeners to become more well-rounded individuals. This is the podcast for you if you’ve ever been inspired by a Tony Robbins seminar.

#3. AFAR – Absent for a Reason

Fathers UpLift works to dispel the perception that men don’t want to be involved in their children’s life by offering therapy and other support to fathers and their families. Many of the people they’ve assisted have been on the organization’s podcast, AFAR – Absent For A Reason, to tell their tales about how they overcame prejudice, incarceration, addiction, and other obstacles to finally be with their loved ones. Their stories can go from inspiring to tragic in a matter of seconds, and they’re always honest.