BYG Pantry Staples

Having a well-stocked pantry and fridge is like having money in your health’s savings account! If you have it on hand, you are more likely to eat it. This pantry checklist will help you stay stocked with nourishing staples that can be used to make many meals and snacks. 

Some of these items may be new to you. Remember that change is a process, so pace yourself! Set a goal to gradually replace certain items with healthier substitutes, such as:

Replacement ItemHealthier Substitute
High fructose corn syrupHoney, agave
Hydrogenated or partially hydrogenated oilsolive, avocado, grapeseed oils
Foods with dyes (i.e. red#40)colorful spices, like turmeric
Flavor enhancers (i.e. MSG)garlic, lemon juice
Artificial sweetenersHoney, agave, stevia
Potato chipsPopcorn, Chickpea Snack Mix
CookiesDark Chocolate, No Cook Date Balls
Granola BarsTrail Mix with Nuts, Dried Fruit, Homemade Energy Bars
White riceBrown rice or quinoa
Store-bought salad dressingWhite wine vinegar, lemon juice & olive oil
Instant oatmealSteel-cut oatmeal
Soda, sweet teaGreen tea, unsweet tea, WATER
Spices Set in Mini Bottles, such as basil, turmeric, salts, chilli flakes, cumin seeds on light background

BYG Pantry Staples

You may want to add some of these items to your pantry, gradually and depending on your taste. Don’t think you have to add them all at once–that would be quite expensive! Print out a copy of this list and take it on your grocery shopping trips!

However, in the coming weeks, please don’t be afraid to try new things. Consider this an adventure for your taste buds! Some of these “staples” are used in our BYG Recipe Library. Remember, the road to healthier living begins with choosing the right foods!

Nuts & Seeds

  • Almonds / Almond Butter / Almond Milk
  • Brazil Nuts
  • Cashews / Cashew Butter
  • Pecans
  • Pine Nuts
  • Pistachios
  • Tahini
  • Walnuts
  • Chia Seeds
  • Ground Flaxseed
  • Hemp Seeds
  • Pumpkin Seeds
  • Sunflower Seeds

Dried Goods

  • Rice / Brown Rice
  • Buckwheat Groats
  • Dried Seaweed
  • Lentils 
  • Mung Beans
  • Oats
  • Quinoa
  • Rice Pasta
  • Udon/Soba Noodles
  • Whole Grain Pasta
  • Black-eyed Peas
  • Split Peas

Canned/Jarred Items

  • Artichokes
  • Beans (Black, Pinto, Garbanzo, Navy, Kidney)
  • Coconut Milk
  • Diced Tomatoes
  • Olives
  • Organic Salsa
  • Tomato Paste
  • Chicken Stock
  • Vegetable Stock
  • Wild Caught Fish (Salmon, Sardines, Tuna)


  • Almond Meal
  • Brown Rice Flour
  • Buckwheat
  • Cornmeal
  • Nutritional Yeast
  • Oat Flour
  • Rye Bread / Wasa
  • Spelt Flour
  • Sprouted Wheat Bread


  • Avocado Oil
  • Coconut Oil
  • Extra Virgin Olive Oil
  • Grapeseed Oil
  • Toasted Sesame Oil
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Red Wine Vinegar
  • Rice Wine Vinegar


  • 100% Pure Maple Syrup
  • Agave Nectar
  • Brown Rice Syrup
  • Coconut Palm Sugar
  • Crystalized Ginger
  • Date Sugar
  • Dried Fruit
  • Honey


  • Tamari
  • Braggs Aminos
  • Miso
  • Mustard
  • High quality Mayonnaise or Veganaise
  • Organic Ketchup
  • Pesto
  • Worcestershire


  • Sea Salt
  • Black Pepper
  • Basil
  • Cinnamon
  • Chili Powder
  • Cumin
  • Curry Powder
  • Coriander
  • Dill
  • Fennel Seeds
  • Garlic Powder
  • Ginger
  • Mint
  • Onion Powder
  • Oregano
  • Paprika
  • Parsley
  • Rosemary
  • Sage
  • Thyme
  • Turmeric
  • Unsweetened Cacao/Cocoa Powder