Kitchen Staples

Pantry

Beans

• Chickpea / Garbanzo Beans
• Kidney Beans
• Lentils
• Pinto Beans
• Split Peas (yellow and/or green)

Grains

Browns are better than whites

• Farro
• Quinoa
• Cracked Wheat and/or Bulgar Wheat

Dried Fruit

• Coconut
• Berries

Nuts & Seeds

Avoid peanuts.

• Almonds
• Macadamia
• Pecans
• Walnuts
• Sunflower Seeds
• Sesame Seeds

Canned Goods

• Beans, in water (check ingredients)
• Tomato sauce (make sure no added sugar or chemicals)
• Crushed Tomato’s
• Tuna
• Chicken

Condiments

• Hot sauce
• Mayo (free of seed oils)
• Mustard (yellow, Dijon)
• Soy sauce
• Worcestershire sauce
• Vinegar (red wine, white wine, balsamic, apple cider)
• Honey

Vegetables

• Garlic (1-2 is good)
• Yellow Onion
• Sweet Potatoes
• Shallots

Seasonings

• Basil
• Cardamom
• Cayenne
• Chives
• Chili powder
• Cinnamon
• Cloves
• Coriander
• Cumin
• Curry powder
• Dill
• Garlic powder
• Ginger (ground)
• Mustard (powdered, seeds)
• Nutmeg
• Onion powder
• Oregano
• Paprika (smoked, sweet, spicy)
• Pepper (white, black)
• Red pepper flakes
• Rosemary
• Sage
• Salt (not ionized, white, pink, Celtic)
• Thyme

Baking Goods

• Baking Powder
• Baking Soda
• Chocolate Chips (Lil’s)
• Vanilla (sticks and extract)
• Rapid Rise Yeast

Oils

• Olive oil
• Avocado Oil
• Ghee
• Coconut oil
• non-aerosol cooking spray (fill your own bottle)

Refrigerator

Dairy

Whole milk products only. Low fat and fat free dairy typically have added chemicals and sugars.

• Butter
• Milk
• Greek Yogurt
• Cottage Cheese
• Sour Creme
• Heavy Cream

Fruit

• Blackberries
• Blueberries
• Strawberries

Meat

• Chicken breast and/or thighs
• Beef
• Turkey
• Pork

Freezer

• Ground beef
• Berries
• Chicken
• Turkey
• Shrimp, Prawns
• Green Beans
• Kale
• Asparagus