Healthy Kitchen Staples

Kitchen Staples Grocery List
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The following is a list of kitchen staples for the pantry, fridge and freezer. Download the list above and start shopping! These items will help to get you through the week without having to plan your meals before you head to the store. Stocking your kitchen this way allows room for flexibility and cravings. Mix and match to fit your preferences. Oils, vinegars, condiments and spices can be used to cook and flavor the food and the other staples should be eaten as a carbohydrate/fat/protein combination to keep you full and satisfied until your next meal or snack.

For the fridge items you might want to start small and see what you end up actually eating or wanting so nothing goes to waste. Aim to utilize all fruits and veggies that you buy! Try to incorporate at least one serving of vegetables and/or fruit into each meals and snack.

This list also happens to be gluten-free and dairy-free yet can work for anybody! If you keep your pantry and freezer stocked, when you grocery shop each week you will just need to replenish what you have used and then get the fresh fridge items you need…this keeps your grocery shopping trip easy and quick!
Get creative and try new ways to combine different flavors, proteins, carbs, fat, veggies and fruit. You never know what you might end up liking! For an easy reference when you are in a hurry for a meal, pair a freezer protein with a pantry or fridge flavor (oil, vinegar, spice or sauce), some sort of potato/pasta/bread/bean (etc.) and/or fresh or frozen veggies and/or fruit.

Don’t get overwhelmed with this shopping list. Start with just a few things from each category and grow your kitchen staples slowly every time you head to the grocery store. Underneath the list are some ways you can utilize the different food items to make quick and easy meals and snacks.

Pantry
(aim to choose no or low sugar/sodium)

• Extra virgin olive oil
• Avocado oil
• Coconut oil
• Oil spray
• Balsamic vinegar
• Red wine vinegar
• White wine vinegar
• Apple cider vinegar
• Salt
• Pepper
• Various herbs and spices and spice mixes (garlic powder, onion powder, cayenne pepper, chili powder, cumin, oregano, thyme, parsley, paprika, red chili pepper flakes, cinnamon, nutmeg, etc.)
• Corn starch
• Cocoa powder
• Maple syrup
• Honey
• Chia seeds
• Hemp seeds
• Almond/oat flour
• Chicken/vegetable stock/broth
• Old fashioned oats
• Quick oatmeal
• Quinoa
• Brown rice
• Bean/quinoa/whole-grain pasta
• Dried or canned beans/peas/lentils
• Canned diced tomatoes
• Canned corn
• Canned soup
• Nuts and seeds
• Dried fruit
• Trail mix
• Nut/seed butter
• Tuna packed in water
• Whole-grain crackers
• Whole-grain bread/tortillas
• Corn tortillas
• Baked chips
• Larabars
• Applesauce
• Salsa
• Pasta Sauce
• Potatoes
• Sweet potatoes
• Onion
• Avocados

Fridge
(aim to choose no or low sugar/sodium)

• Eggs
• Hummus
• Guacamole
• 100% fruit/vegetable juice
• Sparkling water
• Mustard
• Ketchup
• BBQ sauce
• Hot sauce
• Salad dressing
• Worcestershire sauce
• Coconut aminos
• Lime juice
• Lemon juice
• Jelly
• Minced garlic
• Jalapeno slices
• Sundried tomatoes
• Olives
• Almond/coconut/pea milk
• Staple fruit – apples, grapes, berries, pears, bananas, oranges
• Staple veggies –carrots, celery, bell peppers, onion, tomatoes, broccoli, green onion, lettuce/spinach/kale
• Bagged salad

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Freezer
(aim to choose no or low sugar/sodium)

• Boneless chicken breasts
• Salmon/fish
• Shrimp
• Lean ground turkey/beef
• Chicken tenders
• Mixed veggies
• Corn/peas
• Mixed fruit
• Hashbrowns/homestyle potatoes
• Spinach/kale
• Riced cauliflower/veggies
• Zucchini noodles
• Healthy ready to cook meals
• Leftovers

 
Meal and Snack Ideas

Breakfast

• Oats + almond milk + peanut butter + banana + cinnamon
• Eggs + spinach + tomato + homestyle potatoes + juice (side)
• Toast + avocado + hot sauce + apple (side)

Lunch

• Tortilla + chicken + BBQ sauce + lettuce + green onion + tomato + baked chips + orange (side)
• Rice + ground turkey + onion + bell pepper + salsa + avocado + berries (side)
• Tuna + crackers + celery + hummus + grapes (side)

Dinner

• Chicken + bagged salad + sundried tomatoes + nuts + dressing + toast/garlic bread (side)
• Shrimp + eggs + riced cauliflower + mixed veggies + coconut aminos + hot sauce + lime juice + orange (side)
• Lean ground turkey + pasta sauce + bean pasta + side salad + berries (side)
• Salmon + kale + sundried tomatoes + green onion + balsamic + corn tortillas + baked chips + hummus
• Chicken tenders + celery + broccoli + bell peppers + ranch + pear (side)

​Snacks

• Bread + peanut butter + jelly
• Larabar
• Trail mix
• Celery + hummus + hard boiled egg
• Apple + peanut butter

 
One of the best things you can do is make double or triple servings and then freeze them for another day when you know you won’t have time to cook. Another backup plan is to have ready to cook meals (either a freezer meal with low-sodium, easily recognizable ingredients OR a fresh pre-packaged meal kit from a delivery service or grocery store). Another option is a low-sodium soup mix, canned soup, sandwich and fresh vegetables and fruit. Try different options and see what works best for you! Maybe planning meals for the whole week works for you or maybe you need to wing it from the ingredients you already have at home, whatever it may be – just try it and see what sticks!
 
Checkout the free Prepear app if you need help with healthy recipes.