Pantry Staples

These are "keep in stock at all times" items. It will cost a bit to clean out your current pantry and fill it up with the good stuff, but once you make the change, you'll notice your normal grocery bill will start to go down.

Whole Grains

• Oats, quinoa, brown rice, couscous, millet, whole wheat pasta, whole wheat tortillas, whole wheat bread

Beans (legumes)

• Black, chick peas/garbanzo, canellini, edamame, northern, kidney, lentils, pinto, split peas, peanuts, peanut butter (no added sugars or oils)

Nuts/Seeds

• Nut/seed butters (no added sugars or oils), almonds, brazil nuts, cashews, chia seeds, hemp seeds, pecans, pistachios, pumpkin seeds, sunflower seeds, walnuts

Other

• Diced tomatoes, tomato sauce, tomato paste

• Salsa

• Tahini/hummus

• Vegetable broth (can substitute water)

• Blackstrap molasses, maple syrup, honey

• Coconut milk

Frozen

• Favorite veggies - broccoli, mixed veggies, peas/corn, carrots, greens, etc.

• Bananas: Once ripe, peel, slice, and store in a Ziploc bag or container in the freezer

• Other fruits - blueberries, strawberries, raspberries, pineapple, mango, etc.

Flavors/Spices

• Onions and garlic are the base to almost everything

• Basil, bay leaves, cardamom, cayenne, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, garlic, ginger, hot sauce (chili paste, Sriracha), nutmeg, oregano, smoked paprika, parsley, red pepper flakes, rosemary, thyme, turmeric, vanilla

• Lemon, lime, balsamic vinegar, dijon mustard, rice wine vinegar, reduced sodium soy sauce, tamari (gluten free soy sauce), minced garlic, sesame oil

• Common favorites

  • All purpose - salt, pepper, cinnamon, onion powder, garlic powder

  • Mexican - chili powder, cumin, paprika, cayenne

  • Italian - oregano, basil

  • Indian - curry powder, turmeric, coriander, ginger, cinnamon

  • Asian - ginger, soy sauce, sesame oil, rice wine vinegar, red chili flakes

Weekly Grocery Run

There's just no way around it. Eating fresh requires weekly trips. A good general rule of thumb is to stick to the perimeter of the store and don't be afraid to mix it up. The more colors and variety in your cart, the better. 

Greens: Pick One or two

• Spinach, arugula, kale, collard greens, romaine, swiss chard

Other Veggies: Pick a few

• Broccoli, cauliflower, brussel sprouts, asparagus, beets, carrots, celery, corn, garlic, onions, sweet potatoes, potatoes, mushrooms (technically a fungus)

• Fruits that seem like vegetables: avocado, bell peppers, cucumber, zucchini, tomatoes, okra, squash, snap peas, eggplant

Fruit: Pick a few

• Blueberries, raspberries, blackberries, strawberries, bananas, apples, dried apricots, cantaloupe, clementines, dates, figs, grapefruit, honeydew, kiwi, lemon, lime, mango, nectarines, oranges, peaches, pears, pineapple, plums, pomegranates, prunes, watermelon, raisins

Optional

• Nondairy milk: almond, rice, soy, hemp, flax, oat, etc. (look for unsweetened with as few ingredients as possible)

Power Foods

These items can be on the expensive side, but the good news is that they tend to last for a long time. Take a look online for the best deals.

• Chia Seeds

• Hemp Seeds

• Flax Seeds

• Cacao Powder

• Maca Powder

• Spirulina

• Goji Berries

• Plant Based Protein Powder (Sun Warrior)