What to Buy at the Grocery Store: The Shelf-Stable Shopping List
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.
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 section
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 refrigerated section
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 good 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