Having the right foods available in your home is an effective way to manipulate your environment. When all the ingredients for healthy meals are right at your fingertips, you easily eat those healthy things. This list, paired with seasonal fresh produce, will help you create delicious healthy meals and snacks with ease. Don’t feel the need to go buy everything on this list the next time you are at the grocery store, but rather choose a few items you feel will most impact your daily routine and go from there. Here is a list of things to keep in your pantry.
Whole Grains:
- Brown Rice
- Steel Cut Oatmeal
- Farro
- Quinoa
- Buckwheat
- Muesli
Dairy and Alternatives:
- Milk (whole or nut)
- Plain Greek yogurt or Icelandic Skyr
- Cheese (one melting, one finishing, one snacking)
- Coconut milk
- Kefir
- Cottage cheese
Meat, Fish & Poultry:
- Chicken
- Lean beef
- Turkey
- Eggs
- Fish
- Salmon
- Cod
- Halibut
- Tuna
Legumes:
- Canned or dried beans
- Black beans
- Black-eyed peas
- Garbanzo beans
- Kidney beans
- Pinto beans
- Greens peas
- Lentils
- Edamame
Oils & Fats:
- Extra-virgin olive oil (low heat oil)
- Avocado oil (high heat oil)
- Avocados
- Coconut oil
- Butter
- Dark chocolate (70% or higher)
- Sesame oil
- Olives
Nuts & Seeds:
- Almonds
- Almond butter
- Cashews
- Chia Seeds
- Flaxseed
- Hazelnuts
- Peanuts
- Peanut butter
- Pecans
- Pumpkin seeds/pepitas
- Sesame seeds
- Sunflower seeds
- Walnuts
Vinegars, Spices, and Herbs:
- Salt (kosher and iodized sea salt)
- Vinegars (balsamic vinegar, apple cider, white distilled vinegar, rice, red or white wine, and some fun ones for salad dressing)
- Spices: turmeric, cinnamon, ginger, cayenne, thyme, black pepper, chili pepper, cumin, garlic powder, oregano, rosemary, sea salt
- Spice Blends: Everything But the Bagel, Za’atar, Herbs de Provence, Feast Mode
Packaged Goods, Canned Goods & Condiments check for sodium and added sugar content
- Roasted red peppers
- Canned tomatoes
- Bone broth and/or stock
- Mustards (whole grain and Dijon mustard)
- Hot sauce
- Coconut aminos
- Tamari
- Coconut milk
- Canned artichoke hearts
- Pickled Red Onions
- Protein powder
- Collagen powder
Baking Supplies
- Whole wheat flour or white whole wheat flour
- Old fashioned rolled oats
- Brown puffed rice
- Honey
- Pure maple syrup
- Dark chocolate chips or chocolate bar (pound plus bar from Trader Joes, 70% cacao or darker)
- Unsweetened shredded coconut
- Dried fruit (no added sugar)
- Flaked sea salt
- Hemp hearts