We’ve all experienced the panic of peering into the fridge and having absolutely nothing to eat! It’s quite devastating, I know. That’s why I’ve curated the ultimate grocery shopping list so you can fill your fridge and pantry with the ideal nutrition-filled goodies.

The Basics

A few basic “rules” before we get started (and I use the word rule loosely because food prices and availability are always changing.)  

Go for organic fruits and veggies as much as possible. If you’re on a tight budget and need to be a bit more selective, follow The Dirty Dozen and save your organic produce for the ones that are known to have the most pesticides and pesticide residue.

Try to eat seasonally. Eating seasonal not only saves you money but supports your local farmers, win win!

Your Weekly List

While these are the basic and fundamental foods to fill your fridge with. Custamize your list based on your weekly meal plan or planned recipes and personal favorites.

 

Fresh fruit: Citrus (lemon, lime, oranges), apples, bananas, berries (blueberries, raspberries, blackberries), avocado, dates, etc.

Frozen fruits: Anything you want! For smoothie purposes opt for berries, cherries, and bananas.

Personal favorites: Berries, apples, and cherries.

 

Fresh veggies: Spinach, kale, baby mixed greens, arugala, broccoli, cauliflower, onions, tomatoes, broccolini.

Frozen veggies: My favorites are spinach (to sauteeing) and riced cauliflower.

Personal favorites: Any dark leafy greens for salads (spinach, kale) and broccolini (roasted with garlic YUM!)

 

Animal protein: Free-range, antibiotic free chicken, cage-free eggs, grass-fed beef, wild-caught salmon.

Plant-based protein: Beans, legumes, tempeh.

Personal favorites: If I have animal protein, I opt for chicken or salmon.

 

Fermented foods: Kombucha (no added sugar), diary-free yoghurt, kimchi, saurkraut.

Drinks: Pick and choose: Almond milk, coconut milk, oat milk, WATER, kefir, green juice (minimum to no fruit).

 

Pantry Essentials

This is where you can really save some money. Pantry items can be bought in bulk but better yet – they last! You’ll always have these items on hand for recipes and last minute get-togethers.

 

Nuts and seeds: Raw, unsalted almonds, walnuts, cashews, pistachios, brazil nuts, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds.

Grains: Oats, white/brown rice, quinoa, buckwheat, amaranth, millet.

Pasta: Soba noodles, Jovial Brown Rice Pasta, Banza Chickpea Pasta.

Breads: (Kept in freezer or pantry) Udi’s Gluten Free Bread, Ezekial Flax Bread, Glutino English Muffins.

Granola: Purely Elizabeth Grain Granola, Purely Elizabeth Origanal Granola, Wildway Grain Free Granola.

Snacks and crackers: Simple Mills Almond Flour Crackers, Mary’s Gone Crackers, organic popcorn, seaweed with olive oil and sea salt.

Desserts: Dark chocolate chips, Lily’s Chocolate, raw/local honey, Manuka honey, maple syrup.

Baking: Almond flour, coconut flour, brown rice flower, oat flower, quinoa flower, baking powder, baking soda, xanthum gum, sprouted or whole grain flower.

Beans/legumes: Lentils, chickpeas, kidney beans, black beans.

Spices and herbs: Cinnamon, turmeric, sea salt, black pepper, oregano, garlic powder, fresh and dried herbs.

Oils: Coconut oil, olive oil, grapeseed oil.

Condiments: Apple Cider Vinegar, no sugar added ketchup, whole grain mustard.

 

Our favorite resources to make grocery shopping easier, more time-efficient and convenient are: Whole Foods Market Amazon Prime Order, Pickup, and Delivery,  Vitacost, and Thrive Market.