Beginner's Guide to Healthy Pantry Staples + Printable Shopping List

Healthy Pantry Staples + Downloadable Grocery list

Just as important as weekly meal prep (see my post on "Making Time to Meal Prep") is making sure that you have a well-stocked pantry! Keeping these staples in your kitchen ensures that you can make a quick, easy healthy dinner with on-hand minimal ingredients! This list is not meant to be comprehensive, but is a great reference point for your weekly shopping list. Make sure to print out my Shopping List to take with you! 

I would recommend getting many of these items on Amazon or at Thrive Market (Click here for 25% off your first order at Thrive Market!) Brands, such as Primal Kitchen and Sir Kensington's are much cheaper online than at your local retailer.

You can download your printable shopping list here.  

Oils, Vinegars & Condiments


  • Canned Meats:

    • Tuna

    • Chicken

    • Salmon

  • Bone Broth:

Grains & Legumes

  • Brown rice*

  • Rolled/steel cut oats*

  • Quinoa*

  • Lentils*

  • Black beans*


Seasoning + Baking

  • Himalayan sea salt

  • Minced garlic

  • Onion powder

  • Garlic powder

  • Dried herbs:

    • Dill

    • Crumbled dried sage

    • Dried thyme leaves

    • Oregano

    • Italian seasoning blend

    • Rosemary

    • Basil

  • Spices:

    • Chili powder

    • Ground cinnamon

    • Ground cumin

    • Ground ginger

    • Dry mustard

    • Nutmeg

    • Paprika

    • Cayenne pepper

    • Crushed red pepper

    • Turmeric

  • Honey

  • Pure maple syrup

  • Cacao powder

  • Cacao Nibs

  • Shredded Coconut

  • Almond Flour

  • Coconut Flour

  • Whole wheat flour*


almonds mixed nuts pantry staples

This category is for occasional snacks, not meant for daily consumption. 

  • Mixed nuts (no added salt, honey-roasted, etc)

  • RX Bars

  • Chomps

  • Dried or dehydrated fruit (watch for added sugars!)

  • Epic Bars



  • Frozen vegetables:

  • Edamame

  • Peas

  • Spinach

  • Broccoli/cauliflower

  • Bell pepper and onion mix

  • Frozen fruit:

    • Strawberries

    • Blackberries

    • Blueberries

    • Mango

  • Italian turkey sausage/breakfast sausage (no artificial preservatives)

*Not Whole30, Paleo, AIP-approved 

I love Amazon Prime Pantry and Amazon Fresh for easy, deliverable groceries! 

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I may be compensated through my affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Full disclosure statement here.

Healthy Pantry Staples + downloadable grocery list