Having a well-stocked kitchen makes meal planning easier. Use this basic foods checklist for some ideas to help stock your pantry, refrigerator, and freezer for simple meals. Personalize the list with foods you frequently use.

In the Pantry

Breakfast & Cereals

• Cereal (consider whole grain varieties)
• Oatmeal
• Granola Homemade or Low sugar varieties 
• Pancake mix

Canned, Jarred, & Pouched Foods

• Fruits and vegetables (choose options without added sugar or salt)
• Meat, poultry, & seafood (fish, chicken, or other meats)
• Beans (pinto, black, garbanzo, cannellini, red kidney, low sodium baked beans)
• Nut butter (Peanut, Almond, Sunflower, Pistachio, Walnut Cashew)
• Dried fruit
• Sauces (Tomato, Marinara, 
• Jams and Chutneys 
• Salsa
• Pesto (Capsicum, Basil, Salsa Verde) 
• Broth or stock (chicken, beef or vegetable)
• Organic Low sodium stock cubes (Chicken, Beef, Vegetables) 

Grains, Pasta & Sides

• Bread (consider whole grain varieties)
• Tortillas or taco shells
• Pasta (consider whole grain varieties, chickpea pasta etc  )
• Rice (include some whole grain rice, such as brown rice, wild rice)
• Oats (old fashioned or rolled, quick, or steel cut)
• Other grains: Quinoa, Couscous, Spelt, Orzo, Bulgur wheat, Farro, Freekha, Amaranth, Millet, Buckwheat, Lentils

Produce

• Onions (Red, White or Brown) 
• Potatoes 
• Pumpkins, Sweet Potatoes, 

Snacks

• Crackers (consider whole grain varieties)
• Popcorn
• Nuts (almonds, walnuts, etc.)
• Crisps ( consider whole grain varieties)

Baking & Cooking Supplies

• Instant dry milk powder
• Flour (consider whole grain)
• Sugar (white granulated, brown)
• Seasonings & spices (salt, black pepper, garlic, minced onion)
• Oil for cooking (such as olive, avocado, coconut, canola, vegetable)
• Vinegar (Balsamic, Apple cider, White wine vinegar, Rice vinegar) 

Condiments & Salad Dressings

• Ketchup (Low sodium)
• Mustard (Wholegrain and Dijon) 
• Mayonnaise (choose a lower fat or eggless option)
• Salad dressings 

In the Refrigerator

• Milk (fat-free or low-fat)
• Cheese (block, shredded, sliced, or string and consider lower fat options)
• Yogurt (Full fat, fat-free or low-fat and choose options with fewer or no added sugars)
• Eggs (Organic or Free range option) 
• Fruits
• Vegetables
• Butter or margarine

In the Freezer

• Fruit (Berries, Mango, Banana etc) 
• Vegetables (Spinach, Mixed Vegetables etc) 
• Meat & seafood (chicken breast, ground beef/turkey, pork loin chops, salmon, shrimp)
• Waffles (consider whole grain varieties)
• Breads and Bagels (consider whole grain varieties)

References: 

• https://food.unl.edu/article/basic-foods-checklist-how-stock-your-kitchen-simple-meals
• https://nourishedbynutrition.com/how-to-stock-a-healthy-pantry/