Grocery List Essentials

What to Have in Your Pantry, Refrigerator and Freezer

Below is a list of common food items that are frequently used in recipes. Having these foods on hand can make for easy menu planning, less frequent trips to the grocery store, and simplified food preparation. Read through the list below and see what makes sense in terms of your family’s tastes, your budget, and your cooking ambitions. Add items to you essentials list that are recurring ingredients in the recipes that you cook and restock these items when they are running low.


Pasta, rice, dired fruit (you can also buy these in bulk for discounted prices!)


Tomatoes, corn, black beans, green beans, sliced mushrooms, tuna fish, chicken and/or vegetable stock, unsweetened fruit, soup (buy these in flats at a wholesale store if you have enough space for storage), cooking spray


Canola and olive oil, white and red wine vinegar, low sodium soy sauce, teriyaki sauce, ketchup, mustard, Worchestershire sauce, salad dressing


Peanut butter, honey, jam, minced garlic, light mayonnaise, peanuts, almonds, and walnuts (find nuts in bulk section!)


Mixed veggies, chicken breasts, fish, lean ground beef (93-96% lean), ground turkey breast, deli meat


Onions, lettuce, apples, oranges, lemons, tomatoes, zucchini squash, carrots, potatoes, eggs, non0fat of low fat milk, yogurt, cottage cheese, butter, heart healthy margarine (smart Balance, Canola Harvest, Benecol, Take Control), cheese, tofu, salsa, whole grain sandwich bread, pita bread (store bread and pita in freezer until needed)

Spices, Seasonings & Staples

Flour, sugar, salt, pepper, bread crumbs, baking soda, baking powder, vanilla extract, your personal preferences. Save money by buying herbs and spices in the bulk section of the grocery store!

Comment 1

  1. Justine Micalizzi
    November 22, 2016

    Hi Amy! I was on LinkedIn and saw that the website was updated!! It looks great!

    Hope you and your family are doing well. Happy Thanksgiving!


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