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Effortlessly healthy eating

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:

  1. Brown rice
  2. Farro
  3. Barley
  4. Bulgur
  5. Rolled oats
  6. Quinoa

Healthy Pastas & Noodles:

  1. Buckwheat Soba Noodles
  2. Whole wheat couscous

Breads & Tortillas

  1. Ezekiel Bread
  2. Whole wheat tortillas (Ezekiel or Engine 2 Diet brand because they don’t have added oils)
  3. Substitute corn tortillas & wheat free bread if you are gluten intolerant

Dried Fruits & Berries

  1. Raisins
  2. Dates
  3. Figs
  4. Shredded coconut
  5. Golden Berries
  6. Goji Berries
  7. 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.


  1. Pistachios
  2. Pine Nuts
  3. Walnuts
  4. Almonds
  5. Sliced Almonds
  6. Pecans
  7. Cashews


  1. Sesame seeds (black & white)
  2. Flax seed
  3. Chia seed
  4. Hemp seed
  5. Sunflower seeds
  6. Pumpkins seeds

Legumes & Vegetables:

  1. Lentils (black, green, French)
  2. Black beans
  3. Garbanzo beans or chickpeas
  4. Cannellini beans
  5. Kidney beans
  6. Pinto beans
  7. Peas
  8. 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:

  1. Coconut oil
  2. Olive oil
  3. Sesame oil
  4. Rice wine vinegar
  5. Red wine vinegar
  6. White wine vinegar
  7. Apple cider vinegar
  8. Balsamic vinegar
  9. Vegetable stock

Note: For those times when I can’t make my own I use Rapunzel No Salt Added Vegetable bouillon cubes.


  1. Honey
  2. Agave

Fridge basics:

  1. Roasted red peppers
  2. Capers
  3. Olives – Kalamata and Pimento Stuffed
  4. Pickles
  5. Soy Sauce (look for wheat free Tamari if you have an intolerance)
  6. Tahini (I prefer the Joyva brand)
  7. Almond butter (be sure to get one without added oils or sugars)
  8. Miso (red, white or if you want to avoid soy altogether, chickpea)
  9. Worcestershire
  10. Cholula hot sauce
  11. Sriracha hot sauce
  12. Tomato paste
  13. Hummus
  14. Girard’s Olde Venice Italian Dressing
  15. Almond milk or other plant based milk (rice milk, hazelnut milk, hemp milk, oat milk)


  1. Cayenne
  2. Sea salt
  3. Black pepper
  4. Chili flakes
  5. Bay leaves
  6. Cinnamon
  7. Nutritional Yeast
  8. Turmeric
  9. Garlic powder
  10. Onion powder
  11. Ground cumin