Almond butterA pantry list will help you get organized. Stocking the following items in your pantry will make recipe preparation easier and more streamlined. I sometimes suggest a variety of certain items, like noodles, nut butters, oils, and vinegars; however, you don’t need to stock all of the varieties listed if you don’t want to. For example, some people prefer to keep one kind of nut butter or noodle on hand and use that for all of their recipes. That’s totally fine, especially if you’re trying to keep your budget and shopping list trim. Note that the week 1 through week 4 shopping lists do not include these pantry items, as it is assumed that you will have them on hand. If you don’t want to buy them all at once, you can look over the specific recipes to see which items you’ll need for each week.
Have some leftover vegetables? Freeze them for a future meal! For added convenience, label the container with the date, produce variety, and measurement (such as ¼ cup basil or 1 red pepper, sliced).
Almond butter
Baking soda
Barley
Bulgur
Black peppercorns
Bread crumbs, coarse
Cardamom, ground
Chia seeds
Chipotle pepper, ground
Cinnamon, ground
Cinnamon, stick
Cloves, ground
Cocoa powder
Coriander, ground
Coriander, seeds
Cornmeal, yellow
Cornstarch
Couscous
Cumin, ground
Cumin, seeds
Curry powder
Cream of tartar
Fennel seeds, ground
Flaxseed, ground
Flour, all-purpose
Flour, buckwheat
Garam masala
Garlic powder
Gelatin powder
Ginger, ground
Graham cracker crumbs
Honey
Lentils, brown
Mustard, Dijon
Nonstick cooking spray
Noodles, chow mein
Noodles, egg
Noodles, fettuccine
Noodles, linguine
Noodles, penne, farfalle, elbow, or rotini
Noodles, rice vermicelli
Noodles, spaghetti
Oil, canola
Oil, extra-virgin olive
Oil, toasted sesame
Onion powder
Oregano, dried
Paprika, ground
Parsley, dried
Peanut butter
Rice, basmati
Rice, long-grain white
Red chili, flakes
Rolled oats
Soy sauce, low-sodium
Sugar, brown
Sugar, granulated
Sugar, powdered
Sunflower seeds
Tahini
Tea, black
Thyme, dried
Turmeric, ground
Vanilla extract
Vinegar, apple cider
Vinegar, balsamic
Vinegar, rice
Vinegar, white
Vinegar, white wine
Walnuts
Wine, dry cooking
Wine, rice cooking
Canned and bottled items
Chicken stock, low-sodium (2 quarts), or make Simple Chicken Broth
Rice milk, unsweetened (1 quart), or make Homemade Rice Milk
Vegetable broth, low-sodium (1 pint)
White beans (1 [15-ounce] can)
Butter, unsalted (1 stick)
Eggs (1 dozen)
Parmesan cheese, grated (1 ounce)
Yogurt, plain, unsweetened (8 ounces)
Chicken, cooked (4 ounces)
Chicken, thighs, bone-in (6)
Pork tenderloin (2 pounds)
Salmon, fillet (1 pound)
Arugula (4 ounces)
Asparagus (1 pound)
Avocado (1)
Basil, fresh (2 bunches)
Basil, Thai (1 bunch)
Bean sprouts, mung (4 ounces)
Bell peppers, red (3)
Blueberries (1 pint)
Carrots (2)
Cauliflower (1 head)
Celery (1 bunch)
Chard (1 bunch)
Cilantro, fresh (1 bunch)
Collard greens (2 bunches)
Corn (1 ear)
Cucumber (1)
Garlic (3 heads)
Ginger (1 knob)
Jalapeño (1)
Lemons (6)
Limes (3)
Onions, sweet (2)
Parsley, fresh (1 bunch)
Parsnips (2)
Peach (1)
Rosemary, fresh (1 bunch)
Rutabaga, small (1)
Scallions (1 bunch)
Spinach (1 bunch)
Strawberries (1 pint)
Turnips, small (2)
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | Bulgur Bowl with Strawberries and Walnuts | Summer Pasta Salad with White Wine Vinaigrette | Chicken Pho |
| TUESDAY | Peach Berry Parfait | Chicken Pho (leftovers) | Creamy Pesto Pasta |
| WEDNESDAY | Bulgur Bowl with Strawberries and Walnuts (leftovers) | Summer Pasta Salad with White Wine Vinaigrette (leftovers) | Collard and Rice Stuffed Red Peppers |
| THURSDAY | Green Breakfast Soup | Creamy Pesto Pasta (leftovers) | One-Pan Curried Chicken Thighs and Cauliflower |
| FRIDAY | Green Breakfast Soup (leftovers) | Collard and Rice Stuffed Red Peppers (leftovers) | Salmon Burgers and Mixed Green Leaf and Citrus Salad |
| SATURDAY | Asparagus Frittata | Vegetable Lentil Soup | White Bean Veggie Burgers |
| SUNDAY | Buckwheat Pancakes | Salmon Burgers (leftovers) | Marinated Pork Tenderloin and Roasted Root Vegetables |
SNACK IDEAS (Ingredients for these recipes are not included in shopping list):
Handful of strawberries or blueberries
Collard Salad Rolls with Peanut Dipping Sauce
Hard-boiled egg
Unsalted popcorn
Canned and bottled items
Chicken stock, low-sodium (2 quarts), or make Simple Chicken Broth
Chickpeas (1 [15-ounce] can)
Rice milk, unsweetened (2 quarts)
Tomatoes, diced, low-sodium (1 [16-ounce] can)
Vegetable broth, low-sodium (1 quart)
Cream cheese (8 ounces)
Eggs (1 dozen)
Feta cheese, crumbled (1 ounce)
Parmesan cheese, shredded (2 ounces)
Yogurt, plain, unsweetened (1 pint)
Ready-made pie crust (1)
Chicken breasts, boneless, skinless (4)
Chicken thighs, boneless, skinless (8 ounces)
Shrimp, medium (10 ounces)
Tofu, extra-firm (1 [14-ounce] package)
Turkey breast, ground, lean (1 pound)
Avocado (1)
Basil, fresh (1 bunch)
Bean sprouts, mung (4 ounces)
Beans, green (12 ounces)
Beet (1)
Blueberries (1 pint)
Bok choy (1 head)
Broccoli (1½ pounds)
Cabbage, green (1 head)
Carrots (8)
Cauliflower (2 heads)
Celery (1 bunch)
Chile, green (1)
Cilantro (1 bunch)
Cucumber (1)
Garlic (4 heads)
Ginger (1 knob)
Leek (1)
Lemons (4)
Lettuce, green leaf (1 head)
Lettuce, red leaf (1 head)
Microgreens (3 ounces)
Onion, red (1)
Onions, sweet (2)
Oregano, fresh (1 bunch)
Parsley, fresh (1 bunch)
Potato (1)
Scallions (1 bunch)
Spinach, baby (6 ounces)
Strawberries (1 pint)
Thyme, fresh (1 bunch)
Tomatoes (4)
Bagel, multigrain (1)
Tortillas (4)
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | Avocado Egg Bake | Creamy Broccoli Soup | Spinach Falafel Wrap |
| TUESDAY | Strawberry Cheesecake Smoothie | Spinach Falafel Wrap (leftovers) | Turkey Burger Soup |
| WEDNESDAY | Overnight Oats, Chocolate Peanut Butter variety | Creamy Broccoli Soup (leftovers) | Chicken Chow Mein |
| THURSDAY | Open-Faced Bagel Breakfast Sandwich | Turkey Burger Soup (leftovers) | Cauliflower and Potato Curry and rice |
| FRIDAY | Overnight Oats, Chocolate Peanut Butter variety (leftovers) | Chicken Chow Mein (leftovers) | Creamy Shrimp Fettuccine |
| SATURDAY | Broccoli Basil Quiche | Tofu and Rice Salad Bowl | Chicken Breast and Bok Choy in Parchment |
| SUNDAY | Poached Eggs with Cilantro Butter | Creamy Shrimp Fettuccine (leftovers) | Vegetable Biriyani |
SNACK IDEAS (Ingredients for these recipes are not included in shopping list):
Strawberries or blueberries with yogurt
Celery with almond butter or cream cheese
Cauliflower florets with Thai-Style Eggplant Dip
Cucumber slices
Canned and bottled items
Beef broth, low-sodium (1 pint)
Black beans (1 [15-ounce] can)
Chicken stock, low-sodium (2 quarts), or make Simple Chicken Broth
Rice milk, unsweetened (2 quarts), or make Homemade Rice Milk
Vegetable broth, low-sodium (1 pint)
Butter, unsalted (1 stick)
Eggs (1 dozen)
Parmesan cheese, shredded (1 ounce)
Yogurt, plain, unsweetened (1 pint)
Beef, ground, lean (1½ pounds)
Chicken breast, boneless, skinless (1¾ pounds)
Halibut, fillet (1 pound)
Salmon, fillet (1 pound)
Arugula (2 ounces)
Asparagus (1 pound)
Avocado (1)
Beans, green (4 ounces)
Bell pepper, red or yellow (1)
Beet (1)
Blueberries (1 pint)
Broccoli, florets (18 ounces)
Carrots (6)
Celery (1 bunch)
Chiles, Thai red (2)
Cilantro, fresh (1 bunch)
Collard greens (1 bunch)
Corn (1 ear)
Cucumbers (3)
Garlic (2 heads)
Ginger (1 knob)
Kale (1 bunch)
Lemongrass, stalk (1)
Lemons (5)
Lettuce, green leaf (1 head)
Limes (2)
Mint, fresh (1 bunch)
Mushrooms, cremini (8 ounces)
Mustard greens (1 bunch)
Onions, sweet (2)
Oranges, mandarin (3)
Parsley, fresh (1 bunch)
Peach (1)
Radishes (1 bunch)
Rosemary, fresh (1 bunch)
Scallions (1 bunch)
Shallots (2)
Spinach (1 bunch)
Spinach, baby (6 ounces)
Squash, delicata (2)
Thyme, fresh (1 bunch)
Tomatoes, cherry (1 pint)
Zucchini (3)
Flatbreads, white (4)
White bread (1 slice)
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | Peach Berry Parfait | Curried Carrot and Beet Soup and Spinach Salad with Orange Vinaigrette | Chicken Kebab Sandwich |
| TUESDAY | Blueberry Burst Smoothie | Bulgur and Broccoli Salad | Thai-Style Chicken Curry |
| WEDNESDAY | Peach Berry Parfait (leftovers) | Curried Carrot and Beet Soup (leftovers) and Cucumber and Radish Salad | Salmon and Kale in Parchment |
| THURSDAY | Green Breakfast Soup | Bulgur and Broccoli Salad (leftovers) | Stuffed Delicata Squash Boats with Bulgur and Vegetables |
| FRIDAY | Overnight Oats, Chocolate Peanut Butter variety | Thai-Style Chicken Curry (leftovers) | Bulgur and Greens Soup with Soft-Boiled Egg |
| SATURDAY | Asparagus Frittata | Stuffed Delicata Squash Boats with Bulgur and Vegetables (leftovers) | Lemon Garlic Halibut and Vegetable Couscous |
| SUNDAY | Buckwheat Pancakes | Bulgur and Greens Soup with Soft-Boiled Egg (leftovers) | Meatloaf with Mushroom Gravy and Celery and Arugula Salad |
SNACK IDEAS (Ingredients for these recipes are not included in shopping list):
Cherry tomatoes
Hard-boiled egg
Green salad with Balsamic Vinaigrette
Roasted Red Pepper Hummus
with vegetables
Handful of blueberries or strawberries
Canned and bottled items
Chicken stock, low-sodium (2 quarts), or make Simple Chicken Broth
Rice milk, unsweetened (1 quart), or make Homemade Rice Milk
Butter, unsalted (1 stick)
Cream cheese (8 ounces)
Egg (1 dozen)
Feta cheese, crumbled (1 ounce)
Parmesan cheese, shredded (2 ounces)
Yogurt, plain, unsweetened (8 ounces)
Chicken breast, boneless, skinless (10 ounces)
Salmon, fillet (1 pound)
Shrimp (1 pound)
Tofu, extra-firm (1 [14-ounce] package)
Turkey breast, ground, lean (12 ounces)
Arugula (4 ounces)
Asparagus (1 pound)
Avocado (1)
Basil, fresh (1 bunch)
Beans, green (4 ounces)
Beets (8 small)
Bell pepper, red (1)
Blueberries (1 pint)
Broccoli (1½ pounds)
Broccoli rabe (1 bunch)
Cabbage, green (1 head)
Carrots (4)
Cauliflower (2 heads)
Chives, fresh (1 bunch)
Cilantro, fresh (1 bunch)
Cucumber (1)
Eggplants, Thai (2)
Garlic (3 heads)
Ginger (1 knob)
Greens, baby salad (10 ounces)
Lemons (4)
Microgreens (3 ounces)
Onion, red (1)
Onions, sweet (3)
Parsley, fresh (2 bunches)
Peas, sugar snap (5 ounces)
Rosemary, fresh (1 bunch)
Scallions (1 bunch)
Strawberries (1 pint)
Thyme, fresh (1 bunch)
Tomato (1)
Zucchini (2)
Bagel, multigrain (1)
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | Bulgur Bowl with Strawberries and Walnuts | Cauliflower and Chive Soup and Roasted Beet Salad | Aromatic Chicken and Cabbage Stir-Fry |
| TUESDAY | Open-Faced Bagel Breakfast Sandwich | Summer Pasta Salad with White Wine Vinaigrette | Roasted Salmon with Herb Gremolata and Simple Roasted Broccoli |
| WEDNESDAY | Bulgur Bowl with Strawberries and Walnuts (leftovers) | Aromatic Chicken and Cabbage Stir-Fry (leftovers) | Barley and Roasted Vegetable Bowl |
| THURSDAY | Overnight Oats, Chocolate Peanut Butter variety | Cauliflower and Chive Soup (leftovers) and Summer Pasta Salad with White Wine Vinaigrette (leftovers) | Shrimp Fried Rice |
| FRIDAY | Strawberry Cheesecake Smoothie | Shrimp Fried Rice (leftovers) | Turkey Meatballs and Spaghetti in Garlic Sauce |
| SATURDAY | Avocado Egg Bake | Asparagus Lemon Soup | Vegetable Biriyani |
| SUNDAY | Poached Eggs with Cilantro Butter | Asparagus Lemon Soup (leftovers) | Spicy Tofu and Broccoli Stir-Fry |
SNACK IDEAS (Ingredients for these recipes are not included in shopping list):
Red bell pepper strips
Cauliflower florets
Blueberries and yogurt