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Simple and essential grocery list

A stocked pantry and freezer are always good to have but sometimes they're a must! It may seem impossible (or at least reallllly hard) to eat healthy when grocery trips are limited and produce doesn't make much sense but with a little planning and smart shopping, you can stay on track! I'm going to cut right to the chase here with a list for you but be sure to check out my IG stories for easy food inspiration and you can always email me if you've got questions or want some help with meal planning! ...and obviously you don't have to get everything on these lists to be well stocked but I wanted to give you plenty of options! Click the image below for a download-able PDF.

 Download your stock-up grocery list here!

Vegetables

Go for frozen first if fresh produce isn't the right choice in the moment. Our favorites that freeze and still reheat and eat well are:
  • broccoli
  • cauliflower
  • snow peas
  • carrots
  • stir fry blend
  • mixed veggie blends
  • Brussels sprouts
  • asparagus
  • artichoke
  • spinach
  • squashes (especially butternut!)

Jarred and canned veggies are also good for a pantry stock - just check the labels to make sure you're not getting a bunch of additives
  • sauerkraut
  • pickles
  • banana peppers
  • diced tomatoes
  • green beans
  • pumpkin

Fruits

Again, frozen first if fresh doesn't make sense (but don't forget that apples and oranges will last a good long time on the counter - just keep them away from bananas and tomatoes!)
  • raspberries
  • blueberries
  • strawberries
  • cherries
  • fruit medley
  • melons

Jarred, dried, and canned are good too but check for added sugar!
  • peaches
  • fruit medley
  • salsa (counts as a fruit on our meal plans!)
  • mandarin oranges
  • unsweetened apple sauce
  • figs
  • dates
  • apricots

Proteins

Make sure to wrap and seal meats tightly when freezing to maximize how long and well they'll keep! And don't forget non-meat protein items!
  • chicken (fresh, frozen, and canned)
  • beef
  • tuna fish (fresh, frozen, and canned)
  • frozen fish fillets
  • eggs
  • turkey
  • tempeh
  • tofu
  • ricotta cheese
  • cottage cheese
  • Greek yogurt
  • plain yogurt
  • nitrate free sandwich meats
  • turkey bacon
  • beef broth
  • chicken broth

Carbs

Sure, bread is easy but it can also go bad if you're keeping it too long! Try these canned, jarred, and shelf-stable alternatives for a good stockpile of healthy carbs!
  • chickpeas
  • peas
  • beans
  • refried beans
  • sweet potatoes
  • red potatoes
  • popcorn
  • pasta
  • tortillas (corn or wheat)
  • rice cakes
  • pita bread
  • small bagels
  • frozen whole wheat waffles
  • oatmeal

Fats

Healthy fats are KEY to any good nutrition plan so don't forget them!
  • almonds
  • cashews
  • peanuts
  • feta
  • goat cheese
  • mozzerella
  • cheddar cheese
  • hummus
  • canned coconut milk
  • pistachios
  • Parmesan cheese
  • chia seeds
  • olives
  • shredded coconut
  • coconut oil
  • olive oil
  • ghee / clarified butter
  • peanut / almond / sunflower seed butter

Flavor!

Healthy eating can be bland if you don't literally season your food! Make sure to have these on hand to kick up any dish.
  • lemon / lime juice
  • salt & pepper
  • vinegars
  • mustards
  • dry herbs
  • garlic
  • ginger
  • hot sauce
  • flavor extracts
  • nutmeg
  • cinnamon
  • cumin
  • unsweetened cocoa powder

Storing the produce you have

Additionally... I made these a while back for our own guide at home to keep produce as fresh as possible for as long as possible. Hopefully this can help you too! (Click the image below for a PDF download)
  • Lemons - into bag and in the fridge
  • Tomatoes - separate bowl and on the counter
  • Berries and grapes - unwashed (only wash when ready to use) in fridge
  • Leafy greens - wash right away and store with a cloth in fridge
  • Herbs - stems in jar of water with bag over it and in fridge
  • Broccoli / cauliflower - unwashed, broken up, in fridge
  • Bell peppers - wash, slice, in fridge
  • Asparagus - wash, trim ends, wrap ends in damp cloth, in fridge
  • Bananas - countertop then chop and freeze in bag once ripe / overripe
  • Kiwi - countertop or fridge for two weeks
  • Apples - fridge for weeks
  • Onions and potatoes - in mesh bags in a cool, dark place
  • Root veggies - cut off tops and store with a damp cloth

 Download your product storage guide here!

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