Stocking your kitchen

To help with meal planning, stock up on basics. These are foods that you like to eat and equipment that you’ll use often to prepare healthy meals.

Below is a list of common pantry and freezer items and kitchen equipment. Use the list to stock your kitchen with items you like, that you will use often, and will help you feel ready to prepare healthy meals for you and your family.

Money saving tip:
Look for herbs and spices at the dollar store, and find pots and pans at Goodwill.

Pantry Items

Dry Goods

  • All-purpose flour
  • Whole wheat flour
  • Rolled oats
  • Whole grain brown rice
  • Cornmeal
  • Baking powder
  • Baking soda
  • Whole grain pasta

Oils and Sauces

  • Canola oil
  • Olive oil
  • Non-stick spray
  • White vinegar
  • Soy sauce
  • Mustard (yellow or Dijon)
  • Mayonnaise

Herbs and Spices

  • Salt
  • Black pepper
  • Basil
  • Oregano
  • Cumin
  • Crushed red pepper (if you like spice)
  • Cinnamon
  • Curry powder
  • Chili powder
  • Garlic powder
  • Soup base (such as sodium-free bouillon cubes)

Canned Goods

  • Tomatoes (diced, paste, sauce)
  • Low-sodium beans (black, pinto, white, garbanzo)
  • Pumpkin puree (not pumpkin pie filling)
  • Pasta sauce
Pots & Pans
  • Small sauce pot with lid
  • Big stock pot with lid
  • Small fry pan/ skillet
  • Large fry pan/ skillet
  • Casserole dishes (one large, one small)
  • Cookie sheets (2 or 3)
  • Muffin tin
  • Pie plate
Kitchen Utensils
  • Mixing bowls
  • Cutting boards
  • Measuring cups and spoons
  • Liquid measuring cup (glass works great because you can put it in the microwave!)
  • Wooden spoons
  • Plastic spatulas (pancake flipper)
  • Colander or strainer
  • Small knives
  • Large knife
  • Serrated knife
  • Grater
  • Can opener
  • Aluminum foil
  • Plastic wrap
  • Re-sealable storage bags or containers

Don’t get overwhelmed

Remember – you don’t need to buy all of these items all at once. Slowly accumulate them over time and purchase them when they are at bargain prices.

For example, look for herbs and spices at dollar stores or pots and pans at Goodwill, the Salvation Army, or at garage sales.