GroceryLists/4

https://www.cancer.org/healthy/eat-healthy-get-active/eat-healthy/shopping-list-basic-ingredients-for-a-healthy-kitchen.html

Shopping List: Basic Ingredients for a Healthy Kitchen

Beans: Black pinto kidney chickpeas lentils refried Rice: Brown long-grain rice mixes Pasta: Whole-wheat spaghetti fettuccini penne bowtie ramen noodles Other grains: Couscous orzo cornmeal whole-wheat crackers breadsticks bread crumbs

Onions Canned tomatoes: Diced whole seasoned sun-dried sauce salsa

Canned vegetables: Mixed vegetables green beans mushrooms

Canned and dried fruits: Applesauce (unsweetened) raisins dates

Sauces: Pasta pizza tomato-look for varieties that contain no or very little added sugar

Soups: Canned soups broth bouillon dried soup

Meats: Canned tuna salmon minced clams

Peanut butter Low-fat or no-fat evaporated milk

Vinegars: Cider red wine white wine balsamic

Your favorite herbs and spices

Oils: Olive canola peanut non-fat cooking spray

Vegetables and fruits

Low-fat milk or non-fat milk and yogurt (without added sugar) Reduced-fat cheeses: Cheddar mozzarella Swiss Monterey Jack cottage Parmesan

Reduced-fat sour cream and cream cheese Whole-wheat and corn tortillas Eggs Minced garlic

Sauces: Worcestershire soy teriyaki chili Ketchup and mustard (spicy and Dijon) Salad dressings with olive oil or reduced-fat Sparkling water

Frozen vegetables and fruits

Frozen chopped onions Frozen chopped green, red, or yellow pepper Breads: 100% whole-grain breads dinner rolls English muffins bagels Meats: Chicken breast ground turkey breast Fish: Red snapper salmon cod flounder sole

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19 items you need on your next grocery list

Quinoa Kale Eggs Nuts Nut butter Seeds Oats Hummus Nut milk (i.e., almond/coconut)

Organic boxed broth Garlic and onions Chickpeas or legumes (canned or dried)
Frozen organic berries Apples Lemons Coconut Oil Olive oil Vinegar

14 Grocery Staples I Always Have as a 20-Something on a Budget

https://www.popsugar.com/food/Best-Grocery-List-Someone-Budget-37283083?stream_view=1#photo-37283101 Eggs Spinach Apples Parmesan Cheese Pasta Garlic and Fresh Herbs Boneless, Skinless Chicken Breasts Lemons Veggies to Roast Frozen Fish Coffee Chickpeas and Other Canned Beans Dark Chocolate Quinoa and Brown Rice

BUILDING A HEALTHY VEGAN GROCERY LIST

http://www.ilovevegan.com/resources/building-a-healthy-vegan-grocery-list/

FRUITS FRESH Apples Pears Kiwis Oranges Grapefruit Lemons Limes Peaches Plums Nectarines Bananas Raspberries Blackberries Watermelon Honeydew Cantaloupe Apricots Grapes Mangoes Cherries Strawberries Blueberries FROZEN Strawberries Raspberries Blueberries Mixed berry blends Sweet cherries Mango Mixed fruit blends DRIED Raisins Currants Cranberries Apricots Dates Figs Apple slices Banana chips

VEGETABLES FRESH (RAW & COOKING) Broccoli Carrots Celery Cauliflower Cucumbers Snap peas Tomatoes Bell peppers Avocado

FRESH (COOKING)
  Zucchini
  Mushrooms
  Squashes
  Asparagus
  Kale
  Garlic

FRESH (LEAFY GREENS)
  Baby kale
  Baby spinach
  Romaine
  Butter lettuce
  Leaf lettuce
  Salad mixes

FROZEN
  Broccoli
  Asparagus
  Spinach
  Corn
  Peas
  Edamame
  Stir-fry mixes

GRAINS, BEANS & LEGUMES

100% WHOLE WHEAT Bread Tortillas English muffins Bagels Pitas Pasta

WHOLE GRAINS & STARCHES Oatmeal (quick, rolled, or steel-cut) Brown rice Quinoa Seitan (wheat gluten) Sweet potatoes Russet potatoes

BEANS & LEGUMES Chickpeas (canned/dry) Black beans (canned/dry) Kidney beans Lentils (dry) Hummus Veggie burgers (lentil, bean, or vegetable based) Edamame (frozen)

SOY PRODUCTS Firm tofu Soft/silken tofu Smoked/marinated tofu Tempeh Soy milk

HEALTHY FATS HIGH FAT FOODS Avocado Edamame Coconut milk Dark chocolate Olives Hummus

OILS Coconut oil Flax seed oil Sesame oil Olive oil Canola oil Vegan “butter” Vegan margarine

NUTS & SEEDS Peanut butter Almond/Nut butters Almonds Cashews Walnuts Pecans Sunflower seeds Sunflower seed butter Pumpkin seeds Chia seeds Ground flax seeds Sesame seeds Tahini (sesame butter)

NON-DAIRY PRODUCTS

MILK Soy milk Almond milk Cashew milk Oat milk Coconut milk Rice milk Hemp milk Flax milk

YOGURT/CHEESE/BUTTER Soy/almond/ coconut yogurt Tofu desserts Vegan butter/ margarine Vegan cheese shreds/slices Vegan cream cheese Nutritional yeast

VEGAN PANTRY

SWEETENERS Organic cane sugar Agave syrup Maple syrup Molasses Coconut sugar Fruit preserves Dates Dried fruits Dark chocolate chips Stevia

FLAVOURS, HERBS, & SPICES

Basil
Oregano
Thyme
Cumin
Turmeric
Chili powder
Cinnamon
Salt
Pepper

CONDIMENTS Salsa Hummus Soy sauce Sriracha Mustard Vegan mayo Vegetable bouillon Nutritional yeast Lemon/lime juice Vinegar (white, balsamic

COOKING & BAKING Whole grain flour Baking powder Baking soda Corn starch Apple cider vinegar Coconut oil Earth Balance Butter Ground flax seed Yeast