The Essential Shelf-Stable Shopping List when You're Avoiding the Grocery Store

This is the grocery list you need to get in and out of the store as quickly as possible while you keep your fridge and pantry stocked. With these must-have ingredients, you’ll be prepared to make healthy, uncomplicated meals at home for weeks.

Here is an Instacart grocery list you can use to have these items delivered from Wegmans. Note that you should first “add all items” to your personal cart before shopping. It’s a comprehensive list, so take a good look through and add or remove any items you don’t need.

About this Essential Shopping List

These days, you may be staying in and eating in more than ever. While you’re trying to stay healthy and indoors, what you eat matters more than ever. The good news is that even if you’re not a regular home cook, there are plenty of simple, nutrient-filled meals that you can make with basic pantry staples.

This grocery list, while not exhaustive, focuses on family-friendly, versatile ingredients that lend themselves to fast, easy and flavorful meals. It includes recommendations for vegetarians and meat-eaters, and it may even introduce you to a few new ingredients.

Now is a great time to pick up a new item at the supermarket. Especially if the most common items are picked over!

Here’s what to stash in your cart from each department of the grocery store:

Essential Grocery Items From the Produce Department

In the produce department, you want a healthy mix of longer-lasting and more delicate fruits and veggies. Stock up on more shelf-stable produce, but don’t leave out leafy greens and salad fixings entirely. Buy them in moderation, and try to eat them first to avoid food waste.  

Root vegetables

These nutrition powerhouses add color and natural sweetness. Roast them up into a delicious side dish that stores well in the fridge.

  • Carrots

  • Sweet potatoes

  • Turnips 

  • Parsnips

  • Leeks

  • Beets

Versatile, nutrition-packed aromatics

When you’re doing more home cooking, alliums offer a wonderful flavor base. They have a long shelf life, so you won’t regret stocking up.

  • Onions

  • Garlic

  • Shallots 

  • Green onions

  • Chives

  • Celery

Hardy fruits and vegetables

These are the shelf-stable superstars of the produce aisle. Stock up on these hardy fruits and veggies that don’t require fridge space. Many can be bought pre-chopped for convenience.

  • Butternut, acorn and spaghetti squash

  • Cabbage

  • Melons

  • Mangoes

  • Kiwis 

  • Avocados

  • Bananas

  • Pineapple

Colorful veggies for salads

Now’s the time to ensure you’re eating a diversity of colors. These items tend to be a little more delicate, so store them in the crisper drawer in the fridge and eat them before they wilt. They’re excellent to have on hand because you’re always a few minutes away from a fresh and crunchy salad.

  • Cucumbers

  • Red, green and yellow bell peppers

  • Tomatoes 

  • Dark, leafy greens like spinach and kale

Citrus

These are great for cooking, snacking and tossing into salads, plus they have a long shelf life.

  • Oranges

  • Clementines

  • Lemons

  • Limes

Fresh herbs

Herbs bring home cooked meals to life with bright and fresh flavors. You can find many of these pre-chopped for convenience.

  • Basil (no refrigeration required)

  • Cilantro

  • Parsley

  • Thyme

  • Ginger (freeze it to stay fresh for months)

What to Stock Up on in The refrigerator Department

Optimize your fridge space by choosing healthy perishable foods that can be used in a variety of simple dishes and go-to snacks.

  • Eggs

  • Milk, either regular dairy or unsweetened nut or soy milk

  • Sugar-free yogurt, either dairy or dairy-free. I prefer full-fat, but low-fat is also fine. Fat-free products tend to be more highly processed and less satiating, however.

  • Plant-based protein

    • Tofu

    • Tempeh

    • Seitan

  • Cheese, such as parmesan and feta, to use in moderation

  • Hummus

  • Fresh salsa

Freezer Department Essentials

The freezer section is the place to stock up on all of your favorite less shelf-stable produce. Frozen fruits and veggies are still packed with nutrients but won’t wilt.

Frozen vegetables

Perfect to toss into pasta dishes, stir-frys and soups.

  • Greens, such as spinach and kale

  • Peas

  • Corn

  • Cauliflower

  • Broccoli

  • Edamame

Frozen fruits

Brighten up breakfasts and baked goods and double as a healthy afternoon snack in a smoothie or stirred into yogurt.

  • Berries, especially blueberries, raspberries and blackberries

  • Sweet dark cherries

  • Tropical fruit mix

frozen ingredients

Simplify your home cooking with healthy premade items that give you a head-start in the kitchen.

  • Pizza dough

  • Puff pastry

  • Veggie burgers

  • Pre-cooked grains

Frozen proteins

An easy way to keep a healthy stock of protein options on hand.

  • Shrimp

  • Fish fillets

  • Turkey sausage

  • Lean ground beef, chicken and/or turkey

  • Chicken thighs and breasts

  • Pork tenderloin and chops

Essential Grocery Items in the Canned and Dry Goods Aisles

The canned food aisle is an excellent place to find wholesome non-perishable proteins, sauces and condiments that add flavor to home cooked meals.

Canned Goods

Beans can be whipped into hummus and other dips, stirred into stew or chile, used to thicken creamy soups without dairy, or add protein to fresh salads.

  • Cannellini or white beans

  • Kidney beans 

  • Black beans

  • Chickpeas

  • Canned tomatoes and pasta sauce

  • Boxed low-sodium chicken, vegetable or beef stock

  • Canned tuna and/or salmon

Low-sugar breakfast items

Look for nutrition labels with 5g or less sugar per serving.

  • Whole grain cereals and granola

  • Rolled or steel-cut oats

  • Chia seeds

Whole grains

  • Brown rice

  • Farro

  • Quinoa

  • Pasta, both short and long-cut  

Condiments and flavorings

  • Soy sauce

  • Hot sauce

  • Vinegar, such as balsamic, red wine or apple cider vinegar

  • Mustard

  • Whole-fruit jam 

Favorite Spices And seasoning blends

An easy way to add flavor to simple dishes like chicken breasts, roasted veggies and fish without overcomplicating things.

  • Taco seasoning

  • Italian seasoning

  • Garlic salt

  • Curry powder

  • Dried chili flakes

  • Dried herbs, such as rosemary, oregano, basil

Unsalted nuts and seeds

Make great go-to snacks and salad toppers filled with healthy fats and plant-based protein.

  • Walnuts

  • Almonds

  • Pistachios

  • Pumpkin seeds

  • Sunflower seeds

  • Extra virgin olive oil for cooking, salad dressings and marinades

  • Sugar-free nut butter, such as peanut or almond butter

Whole grain bread

Pop loaves of your favorite bread in the freezer for safe-keeping.

  • Tortillas

  • Wraps 

Unsweetened dried fruit

Add extra fiber to breakfasts and salads.

  • Raisins

  • Cherries 

  • Dates

  • Figs

  • Apricots

Lizzy Briskin