Pantry Essentials
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Whole
minimum recommended servingsserving sizes are the minimum daily recommendation
Nuts + Seeds
1 / day
- almonds
- brazil nuts
- cashews
- chestnuts
- chia
- hemp hearts
- flax
- hazelnuts
- macadamia
- peanut
- pecans
- pine nut
- pistachios
- pumpkin
- sesame
- sunflower
- walnuts
Grains
1 / day
- amaranth
- barley
- buckwheat
- bulgur
- black rice
- brown rice
- corn
- oats, rolled
- quinoa
- teff
- wild rice
Beans + Legumes
1 / day
- black beans
- chickpeas (garbanzo beans)
- edamame (young soybeans)
- fava beans
- green peas
- kidney beans
- lentils
- lima beans
- mung beans
- pinto beans
- soy beans
- split peas
- white beans
Red
1 / day
- apples
- bell peppers
- grapefruit
- onion
- potatoes
- raspberries
- radishes
- rhubarb
- strawberries
- tomatoes
Blue + Purple
1 / day
- beets
- blueberries
- cabbage
- kale
- turnips
Whole
Grains
Legumes
fresh herbs
- just the staples
Refined
Baking
- Chickpea (garbanzo bean)
- ezekiel 4:9
- corn tortillas
- flour tortillas
- rye
Convenience
- lentil penne pasta
Beverages
- Coconut water
- Oat milk
Proteins
- high protein tofu
- beyond meat sausage
- bean burgers
Elective
- pretzels
- peanut mnm's
- ice cream
Seasoning
Oils
- olive
- sesame
- sunflower
Herbs + Spices
- Dried herbs
- basil
- oregano
- parsley
- ginger
- Spices
- cumin
- cinnamon
- ginger
Condiments
- bell peppers (orange)
- carrots
- clementines
- mandarins
- oranges
- sweet potatoes
- tangerines