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Use a Healthy Grocery List to Recreate and Restructure How You Approach Your Kitchen

Whether you’re going paleo, vegetarian, or gluten-free, there are going to be limits on what you can and cannot consume. No matter what, though, all healthy diets recommend you avoid processed goods. This may seem easy, but for many people, cutting out processed goods from is easier said than done. If you are truly committed to this lifestyle change purging your kitchen should be your first priority, and replacing it with good food should be your second.

But once you’ve emptied the pantries and freezer of the processed stuff, what do you put in its place?

When preparing your grocery list to restock with the good stuff, think about the staples you’ll need for your kitchen. These staple foods are the keys to helping you stick to your diet and can keep you on track to a healthier lifestyle. Below we have compiled a list of foods, based on each location in your kitchen that are healthy and something to be considered when doing your grocery list prep.

The Pantry

The pantry is where it all starts. This is the place you’ll keep your dried and canned foods. Keeping a well-stocked pantry can keep you from scrambling to make a meal, and makes preparing a quick snack a breeze.

When restocking your pantry, think about items you can put on your grocery list that’ll last. We’ve separated pantry items into three categories for easy reference here:

Dried Goods

  • Nuts and seeds
  • Baking powder
  • Tea and coffee
  • Bulk dried herbs and spices

Cans, jars, and bottles

  • Canned or jarred tomatoes
  • Canned fish or chicken
  • Sun dried tomatoes
  • Healthy oils (olive, grape seed, etc)
  • Condiments like soy sauce and vinegar
  • Natural sweeteners (raw honey, stevia, zero carb syrup)


  • Root vegetables like jicama or rutabaga
  • Garlic


The fridge is the next step in setting up a healthy kitchen. Grocery list prep for the fridge should include plenty of fresh produce and lean meat (if your diet allows it). Unlike pantry items, food stored in the fridge should be bought when needed, as these items have a shorter shelf life.


  • Free-range eggs
  • Low-fat minced meat (beef, turkey, chicken)
  • Lean meat (chicken breast, lean beef, lamb)
  • Yogurts ( no sugar added)


  • Leafy greens
  • Broccoli
  • Cauliflower
  • Fresh tomatoes
  • Mushrooms
  • Spinach
  • Cabbage
  • Ginger
  • Fresh fruit
  • Berries
  • Green Beans
  • Fresh herbs

Spice Rack

This is an often-overlooked part of any kitchen, but when changing your diet, having a fully stocked spice cabinet can really make your recipes stand out. When adding spices to your grocery list, stick to things you already know and avoid pre-made spice blends, as they often have several additives you can easily avoid by mixing spices on your own.

Dried Herbs

  • Oregano
  • Bay leaves
  • Chili flakes
  • Rosemary
  • Thyme

Ground/Powdered Spices

  • Salt (sea, kosher, pink)
  • Black pepper
  • Cumin
  • Coriander seed
  • Paprika
  • Turmeric
  • Garlic powder
  • Ground cinnamon
  • White pepper

Whole Spices

  • Cinnamon sticks
  • Nutmeg
  • Dried chili
  • Cloves
  • Peppercorns
  • Sesame seeds

It takes a bit of thought, but rethinking your kitchen with some smart grocery list prep can save you time and prevent headaches down the line. Best of all, that initial grocery list you made can be used as a reference point when you need to restock!

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