Fridge & Pantry Basics
I suggest you stock your pantry and fridge with these items as they are all items you will need for the 30 Day Menu. In each of the weekly shopping lists I have included the fresh ingredients you’ll need for that week. At the bottom of each shopping list I have included a “Items on the Pantry List” section which will tell you the specific pantry items you’ll need for that week. That way you can do a quick check in your pantry (and fridge) at the beginning of each week and replenish whatever you need to.
Healthy Grains:
- Brown rice
- Farro
- Barley
- Bulgur
- Rolled oats
- Quinoa
Healthy Pastas & Noodles:
- Buckwheat Soba Noodles
- Whole wheat couscous
Breads & Tortillas
- Ezekiel Bread
- Whole wheat tortillas (Ezekiel or Engine 2 Diet brand because they don’t have added oils)
- Substitute corn tortillas & wheat free bread if you are gluten intolerant
Dried Fruits & Berries
- Raisins
- Dates
- Figs
- Shredded coconut
- Golden Berries
- Goji Berries
- Prunes
Note: Dried fruits such as raisins sometimes have added oils. Be sure to read the labels on the bulk bins and avoid any fruits that have added oils.
Nuts:
- Pistachios
- Pine Nuts
- Walnuts
- Almonds
- Sliced Almonds
- Pecans
- Cashews
Seeds:
- Sesame seeds (black & white)
- Flax seed
- Chia seed
- Hemp seed
- Sunflower seeds
- Pumpkins seeds
Legumes & Vegetables:
- Lentils (black, green, French)
- Black beans
- Garbanzo beans or chickpeas
- Cannellini beans
- Kidney beans
- Pinto beans
- Peas
- Corn
Note: For the most part I stock these in BPA free cans and I drain and rinse them well before using. Stock these frozen if you prefer.
Oils & Vinegars:
- Coconut oil
- Olive oil
- Sesame oil
- Rice wine vinegar
- Red wine vinegar
- White wine vinegar
- Apple cider vinegar
- Balsamic vinegar
- Vegetable stock
Note: For those times when I can’t make my own I use Rapunzel No Salt Added Vegetable bouillon cubes.
Sweeteners:
- Honey
- Agave
Fridge basics:
- Roasted red peppers
- Capers
- Olives – Kalamata and Pimento Stuffed
- Pickles
- Soy Sauce (look for wheat free Tamari if you have an intolerance)
- Tahini (I prefer the Joyva brand)
- Almond butter (be sure to get one without added oils or sugars)
- Miso (red, white or if you want to avoid soy altogether, chickpea)
- Worcestershire
- Cholula hot sauce
- Sriracha hot sauce
- Tomato paste
- Hummus
- Girard’s Olde Venice Italian Dressing
- Almond milk or other plant based milk (rice milk, hazelnut milk, hemp milk, oat milk)
Spices:
- Cayenne
- Sea salt
- Black pepper
- Chili flakes
- Bay leaves
- Cinnamon
- Nutritional Yeast
- Turmeric
- Garlic powder
- Onion powder
- Ground cumin