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grocery-shopping

By Olivia Janisch

Having a well-stocked kitchen makes all the difference when it comes to eating well and accomplishing your goals. Here’s a guide to make it a little easier.

Kitchen basics

  • Olive oil
  • Balsamic oil
  • Coconut oil
  • Wild rice
  • Quinoa
  • Whole wheat, rice, or quinoa pasta
  • Vegan butter

Protein - For healthy brain, strong bones and muscles, lasting energy

  • Beans (black, kidney, garbanzo, Tuscan white etc)
  • Quinoa
  • Lentils
  • Green leafy vegetables
  • Hemp seeds
  • Non-GMO tofu
  • Nut butter
  • Nut milk

Vegetables* - Protein, fiber, calcium, antioxidants, heart health, reduce inflammation, clear skin, boost immune system. Make veggies the biggest part of your meals.

  • Avocadoes
  • Asparagus
  • Broccoli
  • Tomatoes
  • Squash
  • Spinach
  • Sweet potatoes
  • Kale
  • Cabbage
  • Bell peppers
  • Celery
  • Onion
  • Beets
  • Zucchini
  • Sugar snap peas
  • Cucumber

Fruits* - Antioxidants, healthy sugar, good for snacking

  • Pears
  • Apples
  • Mango
  • Cantaloupe
  • Bananas
  • Berries
  • Pineapple
  • Grapefuit
  • Oranges

Snacks

  • Hummus
  • Guacamole
  • Dark chocolate, Hail Merry tarts, vegan ice cream bars
  • Granola
  • Tea
  • Nuts – almonds, walnuts, Brazil nuts, pumpkin seeds, pine nuts
  • Rice crackers
  • Kale chips

*Feel free to buy some frozen fruits and veg as they last longer and are always good to have on hand.

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