Master Pantry List
Hi! Some of you have showed interest in what my thought process is when it comes to buying weekly groceries. I do have a little system that I follow and thought it would be productive to share with those of you who are eating more plants or maybe even considering going vegan. So without further ado this is going to cover my Master Pantry List and you’ll get to see how vital macronutrients and micronutrients get into my body always because of the way I choose to eat (and shop). No - I do not always have ALL of this on hand at home, but I do usually shop by choosing a few things from each category with the intent of them all working together to make solid balanced meals (ex: a nourishing bowl containing quinoa, spinach, kale, sweet potato, tomato, avocado, tempeh, homemade walnut pesto). As always, feel free to drop comments below or send me an email or DM on Instagram to chat about this more. I would love to help one-on-one clients get to know the grocery store layout, food labels and further nutrition education so please don’t hesitate to ask for an introductory phone call or chat about what I can do to help support your health.
Master Grocery List
Produce
My favorite thing ever, produce!! Fruits and veggies and herbs! These are the foods that I eat plentiful amounts of every single day. I love shopping for organic produce so much! It’s a real treat for me when I get to go to a farmers market and choose all my produce for the week. Being back in Austin I have been working on the weekends and often don’t get a chance to hit up the weekender markets. But I am super excited to say that I have just recently re-signed up for Imperfect Produce! This company is doing big things offering organic produce boxes that are customized orders, and delivered right to your door! This is so beneficial for me to have because on nights when I don’t want to fight the traffic to get to the store, buy our groceries, come home and cook. This way, I already have food on hand and we all know I love any excuse to get creative in the kitchen. Another positive aspect of Imperfect Produce deliveries is that you are getting the produce that is in season. Eating with the seasons is a whole separate blog post (lightbulb moment!), so if you don’t know what that is stay tuned, or do some reading on Ayurvedic eating. Lastly, I want to point out that we should ALL be eating dark leafy greens on a daily basis. Two plus handfuls of dark leafy greens a day is a minimum. Spinach, arugula, kale, chard, leaf lettuces, micro greens. Making dark leafy greens a priority within your diet is super important! Don’t hesitate to ever ask me my favorite ways to incorporate some of the more bitter greens like kale or chard and I will fill you in. Greens are so essential to our health. Eating a large variety of produce every day is going to make you feel so energized. Here are some of my top favorite produce items.
greens (kale, spinach, arugula, chard, collard greens, etc.)
snap peas
green onion
red onion
white or Vidalia onion
shallots
garlic
mushrooms (try different varieties)
red cabbage
sprouts
potatoes (I usually by 4 lbs or more at a time of gold yukon, russet and sweet potatoes)
tomatoes (I love Marzano cherry tomatoes best)
zucchini
mangos
mandarins
apples
pears
celery
beets
butternut or acorn squash
whole carrots
bananas (2 bunches)
cauliflower and/or broccoli
brussels sprouts
lemons and limes
ginger
bell peppers
avocados
cilantro
basil
parsley
Bulk Items
Bulk items I love to get from Whole Foods, Wheatsville, HEB and sprouts. I start my grocery trip by asking the customer service desk to tare my reusable containers (usually big mason jars), and then proceed to shop and tell the cashier later when I check out the PLU numbers for the items I chose. I take photos of the PLU numbers on my phone instead of using the paper bag ties because it’s just more waste. Shopping bulk is a money saver and also gives me amazing feeling - so if you’ve never done it give it a try :)
Quinoa
nutritional yeast
1-2 varietal of raw nuts (cashews, walnuts, almonds)
dark chocolate chips (I like to have these on hand only when I plan to bake a sweet treat)
peanut butter
brown rice
dates
coconut flakes
cacao nibs
raw rolled oats
dried mango (this is a treat for me because it can be pricey)
hemp seeds
chia seeds
flax seeds
whole wheat pastry flour (for baking)
french green lentils (my fave lentils - choose your favorite or experiment with different varieties! Great in soups or with veggies + grains.)
Canned Goods:
black beans
pinto beans
chickpeas
fire roasted diced tomatoes
tomato sauce
tomato paste
coconut milk
Condiments and Spices
pink salt
black pepper
cayenne pepper
cinnamon
cumin
chipotle chili
chili powder
red pepper flakes
smoked paprika
turmeric powder
ginger powder
garlic powder
onion powder
Trader Joe’s Everything but the Bagel seasoning
vanilla extract
dijon mustard
organic ketchup (NO high fructose corn syrup)
Coconut Aminos by Coconut Secret
Bragg’s Aminos
liquid smoke
Bragg’s Apple Cider Vinegar
red wine vinegar
Yellow Bird hot sauces (I love the agave sriracha most)
balsamic vinegar
extra virgin olive oil
unrefined organic extra virgin coconut oil
maple syrup
Frozen
I buy all of my frozen fruits for smoothies at Trader Joe’s because they have the most affordable organic frozen fruits and their frozen mango is for some reason the BEST! Give it a try)
wild blueberries
strawberries
raspberries
mango
Other
vegan vegetable bullion cubes
whole wheat or Banza chickpea pasta and pasta sauce with very simple ingredients (a sometimes buy - good to have around on lazy dinner nights. We rarely do pasta)
fresh salsa (sometimes we make our own tomatillo salsa too!)
corn or whole wheat tortillas
Dave’s Killer bread or Eziekiel bread
tahini (found next to the PB and jelly)
Hodo soy firm tofu (Brand loyalty here y’all I’ll pretty much only buy this brand of tofu and you can only find it at Whole Foods here in Austin)
Lightlife tempeh (all the different flavors are bomb! I love the veggie one and the flax a lot but I most often buy plain)
BBQ jackfruit from Upton’s Naturals
Nori and/or dulse flakes (found next to soy sauce and canned coconut milk)
brown rice pad thai noodles (found in same aisle as above)
Miyokos butter (the BEST vegan butter out there)
whole coffee beans (I grind my own at home and use a french press)
kombucha tea
kimchi or kraut (my favorite brand for either of these is called Into Gourmet and you can find it at Central Market here in Austin. I also make my own so peep my IG highlighted stories!)
miso paste
Mary’s Gone crackers (these are a sometimes buy)
soy-free Vegenaise (another sometimes buy)
