14 Day Whole Foods Shopping List

Bulk lentils, seeds and grains stored in glass containers.

During these extraordinary times, I am relying on a basic pantry with a combination of fresh foods that can be eaten (or frozen) in the near term; fresh foods that are longer lasting and easy to store; shelf-stable dry goods and canned items; and refrigerated goods and frozen foods. A good pantry is the basis for being able to make a variety of nutritious meals.

Here is a basic shopping guide to build up a pantry, allowing for fewer grocery store trips and maximizing variety of foods with varying rates of longevity. Click here for a printable .pdf version.

14-21 Day* Shopping/Pantry Checklist
*14 days for fresh goods, 21 days for dry goods

Vegetables:
Kale - 2-3 bunches
Spinach - 2-3 bunches or 1 big container
Broccoli - 2 heads
Cauliflower - 1 head
Red or Green romaine 1-2 heads
Red or green cabbage 1 head
Parsley 1 bunch
Cilantro 1 bunch
5 lb whole carrots
1 large bunch celery
1 big knob ginger
Beets (if you like them - get 5-6)
Avocados (get some black but mostly green)

Potatoes (10 lb bag)
Sweet potatoes (5 big ones)
Onions (5 lb bag)
5 heads garlic

Fruit:
Apples
Bananas
Citrus
Lemons (5)
Limes (6)

Dry Goods:
Lentils - 1.5 pounds (red or green - get red if you like more Indian/Curry flavors, or green if you like more Mediterranean flavors)
Black beans - 1.5 pounds
Chickpeas - 1.5 pounds
White Jasmine rice - 2 lb (can sub brown rice but white rice can be more digestible)

Raw nuts - almonds, walnuts, pecans
Raw seeds - sunflower, pepita (pumpkin)

Frozen vegetables and berries:
baby peas
mixed vegetables
blueberries
mixed berries

Canned/packaged goods:
canned tomatoes
coconut aminos
organic low-sodium soy sauce
canned coconut milk
Thai curry paste

additional cans of beans (black beans, garbanzo beans, white beans, pinto beans)
Bouillon cubes (organic, vegetarian) or bouillon paste (Better than Bouillon, veg or chicken)

canned wild salmon
canned Skipjack (sustainable) tuna
canned sardines

almond butter, sunflower butter or peanut butter
tahini

dried pasta, (regular or GF)

Flour or GF flour - 5 or 10 lb bag (get 10 if you want to make a few things, pizza plus etc…)
Baking soda/baking powder
Active dry yeast

Olive oil
Coconut oil

Packaged Non-Dairy/non-refrigerated beverages - hemp milk, oat milk, flax milk, almond milk, etc.

Spices
Sea salt
curry powder
cumin
oregano
chile powder
paprika

Meat + Eggs
Ground beef, turkey or lamb, wrapped in 1lb packages - some to use, some to freeze. 
Whole chicken or parts to freeze.

Eggs - organic or local pasture raised if possible - 2 dozen.