Pantry Staples

Flours:

1. All-Purpose Flour
2. Oat Flour
3. Buckwheat Flour
4. Rice Flour
5. Potato Starch
6. Cornstarch
   
   

Specialty:

1. Breadcrumbs
2. Nutritional Yeast
3. Plain Protein Powder
4. Vanilla Protein Powder
5. Dry Mince (TVP)
6. Soy Sauce
7. Sweet Miso Paste
8. Nori Sheets
9. Cocoa Powder
10. Cooking Chocolate
11. Chocolate Chips
    
    

Pasta & Spaghetti:

1. Pasta Penne | brown rice, quinoa or wheat
2. Spaghetti | brown rice, quinoa or wheat
   
   

Grains:

1. White Rice | Basmati
2. Quinoa
3. Oat Flakes
   
   

Canned Goods:

1. Canned Chickpeas x 2
2. Canned Black Beans x 2
3. Canned White Beans x 2
4. Canned Kidney Beans x 2
5. Canned Green Lentils x 2
6. Canned Chopped Tomatoes x 2
7. Canned Mushrooms x 2
8. Coconut Cream
9. Canned Pineapple
   
   

Nuts & Seeds:

1. Sesame Seeds
2. Chia Seeds
3. Ground Flaxseeds, golden
4. Hemp Hearts
5. Pumpkin Seeds
6. Sunflower Seeds
7. Cashews
8. Walnuts
9. Peanuts
10. Nut Mix (small quantities): almonds, hazelnuts, pistachios, Brazil nuts
    
    

Vinegar & Oil:

1. Apple Cider Vinegar
2. Red Wine Vinegar
3. Balsamic Vinegar
4. Olive Oil
5. Coconut Oil
6. Refined Coconut Oil
   
   

Fridge

Non-Dairy:

1. Milk  |  Soy, Oat or Cashew x 2
2. Plain Yogurt  |  Soy, Oat or Cashew x 2
3. Firm Tofu x 6
   
   

Condiments:

1. Mustard
2. Tomato Paste x 2
   
   

Butters:

1. Peanut Butter
2. Almond Butter
3. Cashew Butter
4. Tahini
   
   

Sweeteners:

1. Agave Syrup
2. Maple Syrup
   
   

Dried Fruit:

1. Dates
2. Prunes
3. Dried Apricots
4. Dried Cranberries
   
   

Vegetables:

1. Cooked Beetroot
2. Onions
3. Garlic
   
   

Freezer

Vegetables:

1. Frozen Broccoli x 2
2. Frozen Cauliflower x 2
3. Frozen Green Beans x 2
4. Frozen Peas
5. Frozen Corn
6. Frozen Spinach
   
   

Misc:

1. Almond Flour
2. Coconut Flakes
3. Shredded Coconut
4. Frozen Tempeh
5. Frozen Strawberries
6. Frozen Blueberries

You can also keep in the freezer: herbs, frozen lemon juice, homemade parmesan, ginger and turmeric roots. 

Fresh

Only buy the following items when you already know you are going to make with them and/or use them up in the next 2-3 days:

Sweet potatoes, potatoes, carrots, eggplants, zucchini, cabbage, red cabbage, mushrooms, cauliflower, bell peppers, cucumbers, tomatoes, avocado, lettuce, arugula, kale, asparagus, kiwifruit, apples, bananas, pineapple, strawberries, blueberries, pears, lemons, melon.

Tomatoes lose flavor if you place them in the fridge so they should be kept on the counter or in the pantry. Tomatoes will continue to ripen at room temperature. Use them up within 2-3 days. 

The same goes for bananas. Unlike tomatoes, once ripe, bananas can be frozen and then used for baking. Peel ripe bananas, mash them and place in a zip-lock bag (1-2 per bag) or slice and place in a tupperware container. They will last for up to 6 months in the freezer.

Keep avocados on the counter or in the pantry until they ripen. Once they ripen (they should be soft as you press on the skin), place them in the fridge. They will last well for up to 2-3 weeks refrigerated.