Pantry Staples and Shopping List 

It’s been some time since I shared my grocery store go-to’s and pantry staples! As someone who follows a pescatarian, but heavily plant based diet, this is a list of what I keep stocked in my kitchen and shop for on a weekly basis. If you’re looking to implement more plant based eating into your lifestyle, this guide might help you navigate where to start. Although eating more plant based may seem overwhelming and confusing, it actually does not need to be at all!

 

Please keep in mind that during this time in quarantine, I’m grocery shopping once, maybe twice a week for my entire family while I’m with them, however, this list is based on my usual grocery shopping for one person. I hope you find it useful! 

 

Essential kitchen staples:

I tend to have these items on hand. I don’t need to buy them each time I go grocery shopping, however, depending on how often I use them, I’ll restock accordingly. 

 

Pantry staples:

  • Olive oil

  • Balsamic vinegar

  • Nutritional yeast

  • Cacao powder

  • Maca powder

  • Unsweetened plant based protein powder

  • Gluten free oats

  • Flours for baking: almond flour, coconut flour, gluten free oat flour, all-purpose gluten free flour

  • Sweeteners: maple syrup, honey, coconut sugar

  • Baking powder and baking soda

  • Vanilla extract 

  • Dark chocolate chips

  • Pink sea salt and black pepper

  • Canned beans: Garbanzo beans, black beans, white beans, lentils

  • Diced tomatoes

  • Tomato sauce 

  • Chickpea pasta

  • Nuts: almonds, cashews, pine nuts, walnuts, pecans 

  • Seeds: hemp seeds, chia seeds, flax meal (ground flax seeds), pumpkin seeds

  • Spices and seasonings: cinnamon, cumin, paprika, thyme, oregano, garlic powder, chili flakes, Trader Joe’s Everything but the Bagel Seasoning 

 

Nut and seed butters:

  • Peanut butter

  • Almond butter

  • Tahini

 

Fridge staples and condiments:

  • Almond milk

  • Almond flour or corn tortillas (kept in fridge to stay fresh)

  • Sourdough or whole grain bread (kept in fridge to stay fresh)

  • Plant based cheese (my favorite is the brand Violife)

  • Dijon mustard

  • Industrial oil-free mayonnaise such as Sir Kensington’s

  • Hot sauce 

  • Plant based butter such as Earth Balance or Miyoko

  • Free range eggs 

 

Produce:

Produce makes up the bulk of my grocery list and I try to buy according to the seasons. If I have time to plan meals ahead, I’ll buy what I need and supplement accordingly. However, if I don’t plan ahead, I usually use the following strategy: 

  • 2-3 bunches of leafy greens for salads, smoothies, and sauteeing, such as:

    • Spinach, kale, romaine, arugula, swiss chard

  • 2-3 heartier vegetables for roasting such as:

    • Sweet potatoes, beets, broccoli, cauliflower, carrots, mushrooms

  • 1-2 vegetables for snacking

    • Cherry tomatoes, bell peppers, cucumbers, carrots

  • 1 clove of garlic and 2-3 variations of onions such as:

    • Yellow onion, white onion, red onion, green onion, leeks

  • 1-2 bunches of herbs such as:

    • Parsley, cilantro, basil, thyme

  • Fruit

    • Bananas

    • Blueberries (fresh and frozen) 

    • Any other seasonal fruit 

  • 1 ripe and 1 or 2 unripe avocados 

    • Tip: To keep an avocado from ripening too quickly, I’ll store in the fridge for later use

  • 2-3 lemons and/or limes 

 

Snacks:

I don’t snack as much as I eat full meals, however, I tend to keep a few good ones on hand for when hunger strikes. My go-to’s are the following:

  • Seedy crackers

  • Hummus

  • Nut butter

  • Bars such as GoMacro or RawRev Glo bars

  • Koia plant based beverages

  • Granola

  • Carrot sticks

 

Weekly Treats:

Ah, my favorite section…  If you’re anything like me, this is where grocery shopping can get dangerous, which is why I now limit myself to 1-2 treats each time I go shopping. These tend to be more indulgent items like chocolate, candy, ice cream, or chips that could have a higher price point than my weekly staples. I usually gravitate towards brands or products I’ve been curious about and really want to try. It’s so important to let yourself indulge tactfully! A few of my favorites are:

  • Hu Kitchen chocolate bars (every flavor is to die for)

  • Evolved chocolate bars or keto cups (I’m obsessed with their oatmeal cookie dough chocolate bar)

  • Coconut Bliss ice cream 

  • Perfect Bars

  • Hail Merry chocolate almond butter cups

  • Smart Sweets 

  • Maxine’s Heavenly cookies