Here is a list of all the foods I usually keep on hand in my kitchen. Many ingredients that I use frequently I buy in bulk quantities, such as rolled oats, nuts, seeds, and grains. These last a long time so you can keep them for a while without having them go bad (although I do recommend keeping nuts and seeds in the fridge as they do contain fats which can go rancid over time). Other items, such as fresh produce, change with the seasons, and it’ll depend on what’s available in your city. I hope you find this list helpful when it comes to stocking your pantry and fridge, and that these ingredients help you put together fun, healthy meals that fit in with your lifestyle. This list is not exhaustive, and is meant to be used as a guide – if you don’t like or tolerate something, there is no need to have it in your kitchen!
Scroll to the bottom of the page for a condensed version of this list that you can pin, save, share, and bring with you to the grocery store.
- Bananas (I freeze them if they get too ripe, making them great for smoothies)
- Lemons (great for sauces + salads)
- Seasonal: berries, apples, pears, peaches, figs, plums, pineapples, mangoes, kiwis, watermelon – just about anything in season! During the off-season I like to keep some of these frozen (you can either freeze your own during the summer or purchase them frozen. Frozen berries are great for smoothies, heating up to put on oatmeal, etc.)
- Dried: raisins, cranberries, apricots, mulberries (I love adding these to oatmeal, salads, trail mix)
- Cucumbers (my favorite base for salads!)
- Mushrooms, like cremini or portobello (these provide a great “meaty” taste)
- Leafy greens, like spinach, kale, arugula, spring mix (for salads, smoothies, sautéed, in scrambled eggs or frittatas)
- Seasonal: zucchinis (great for zucchini noodles), squash (butternut, spaghetti, delicata, acorn), sweet potatoes, asparagus, broccolini, carrots, tomatoes, beets (I like to purchase these that are already steamed to avoid the mess), bell peppers, cauliflower, green beans, Brussels sprouts, etc.
- Frozen: peas, corn, edamame, spinach, mixed vegetable medley (great for when you’re in a pinch and haven’t gone to the grocery store; for example, you can heat these up and make a fried rice with eggs or tofu)
- ***Cooking tips: prepare a big batch of vegetables for the week and store in the fridge to add to meals. I either like to roast a bunch of them (think root vegetables) or to quickly steam them and drizzle with a bit of olive oil + seasoning (think asparagus, broccolini, etc.)
GRAINS + CARBOHYDRATES:
- Rolled oats, steel cut oats
- Quinoa, millet, farro, brown rice, wild rice, etc.
- Pasta, regular or whole wheat
- Buckwheat soba noodles (these are great cold)
- Whole wheat bread (my favorites are from Food For Life Baking Company or Silver Hills Bakery; I always keep a loaf in the freezer)
- Brown rice cakes, whole wheat crackers
PROTEINS + HEALTHY FATS:
- Eggs (I usually keep a few hard-boiled in the fridge to throw in salads, put in sandwiches, or to eat as a snack)
- Tofu or tempeh
- Canned tuna or salmon (canned in water instead of oil, no salt added)
- Frozen shrimp
- Nut or seed butters, like peanut, almond, sunflower, tahini (make sure that there is no salt or sugar added to these, the only ingredient should be the nut or seed itself)
- Seeds: chia, hemp, pumpkin, sunflower (buy in bulk, store in fridge to last longer)
- Nuts: pecans, walnuts, almonds, pistachios, cashews (buy in bulk, store in fridge to last longer)
- Beans, lentils (purchase these dried instead of canned to avoid sodium)
- Plain greek yogurt (high in protein and can be used in place of sour cream, mayo, etc.)
- ***Many of these ingredients are great to throw on salads or oatmeal, use in smoothies, home-made trail mix, etc.
OILS + OTHER LIQUIDS:
- Extra virgin olive oil
- Coconut oil
- Balsamic vinegar
- Apple cider vinegar
- Rice Vinegar
- Sesame oil
- Pure maple syrup
- Vanilla extract
- ***Recently, I have been enjoying oils in spray format, which is great if you don’t want your food to be drenched in oil. I’m loving these from Chosen Foods.
SPICES + SEASONINGS:
- Sea salt
- Garlic powder
- HERBAMARE (my all-time favorite seasoning; I grew up with it and put it on everything)
- Nutritional yeast (gives a cheesy flavor to sauces, dressings, dips)
- Fresh herbs, like basil, dill, or parsley
- Others: ground ginger, paprika, cayenne, chilli flakes, oregano, thyme, etc. (I use these less often, but they’re handy to have in the cupboard – it’s all personal preference depending on what flavors you enjoy!)