Properly stock the pantry, refrigerator and freezer so you’ll be prepared to make healthy, delicious recipes. Shop high quality, nutrient-dense ingredients so healthy meals and snacks are readily available and convenient!
Fruit & Vegetables– all!
Beans & Legumes
Dried Lentils- red, green, brown, black
Split Peas
Canned and/or fresh: Chickpeas/Garbanzo Beans
Black Beans, Kidney Beans,
Navy Beans, White Beans
Edamame- shelled, frozen
Grains
Old-Fashioned Oats
Quick Oats
Steel Cut Oats
Quinoa
Brown Rice
Wild Rice
Barley
Farro
Nuts, Seeds & Fruits
Nuts & Seed Butters: Peanut, Almond, Sunflower Seed, Tahini
Almonds
Walnuts
Pecans
Cashews- raw & roasted
Pumpkin Seeds
Flax Seeds- ground (flaxmeal)
Sunflower Seeds
Chia Seeds
Hemp Seeds/Hearts
Coconut Flakes- unsweetened
Avocados
Medjool/Pitted Dates
Dried Cranberries
Canned Foods
Tomato Paste (in tube)
Crushed Tomatoes
Fire-Roasted Tomatoes
Coconut Milk- lite and full fat
Sweeteners
Maple Syrup- pure
Brown Sugar
Coconut Sugar
Molasses
Honey
Oils, Vinegars & Sauces
Extra Virgin Olive Oil
Coconut Oil
Rice Wine Vinegar
Red Wine Vinegar
Apple Cider Vinegar
Balsamic Vinegar
Soy Sauce- low sodium
Red Curry Paste
Pasta Sauce
Sesame Oil
Hot Sauce (sriracha, Tabsco)
Mustards (Dijon, Horseradish, Spicy)
Spices & Herbs
Fresh garlic (or chopped in jar)
Fresh ginger (or grated, powder)
Cinnamon
Nutmeg
Cloves
Ground Coriander/Coriander Seeds
Ground Ginger
Cumin/Cumin Seeds
Chili Powder
Cayenne
Red Pepper Flakes
Tumeric
Onion Powder
Curry Powder
Garam Masala
Rosemary
Sea Salt/Kosher Salt
Black Pepper
Bay Leaves
Paprika
Smoked Paprika
Garlic Powder
Basil
Dill
Oregano
Sage
Mustard Powder/Seeds
Other Staples
Almond Milk (vanilla, unsweetened)
Vegetable Broth/Stock, low-salt
Pastas- (high protein) Brown rice, black bean, quinoa, lentil, spinach, couscous
Nutritional Yeast
Dark Chocolate (70%+ cocao)
Red Onions
Yellow Onions
Sweet Potatoes
Lemons
Limes
Panko bread crumbs
Baking Items
Almond Flour (make your own by grinding in coffee grinder or food processor)
Oat Flour (see almond flour)
Coconut Flour
Brown Rice Flour
Raw Cocoa Powder
Cocoa Powder
Baking Soda
Baking Powder
Vanilla Extract
Yeast
Chocolate Chips (vegan if possible)
Alternatives:
These are processed, but can be used as alternatives to meat, cheese and dairy:
Milks- almond, coconut, soy, oat, cashew
Earth Balance- soy free spread (butter substitute)
Tofu- soy product- silken, firm, extra firm
Tempeh- fermented soy product
Gardein Chicken Tenders
Beyond Meat Burgers, Sausage
Vegan Cheeses- mozzarella, cheddar, cream cheese
Yogurts- coconut, soy, almond
Ice Cream- coconut, almond milks
Freezer
Frozen fruits and veggies
Veggie Burgers
Frozen leftovers
IMPORTANT…
Drink 6-8 cups of water a day!
Take a B-12 Supplement!
Exercise
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