The Ultimate List of Real Foods Categorized

Eating real foods as the foundation for every meal gets easier over time. It will naturally become part of your lifestyle and require much less thought and planning in advance. Stocking your pantry and refrigerator with ingredients to easily pull together real food meals is key. To keep things simple, I like to think of Real Food as food that is as close to it’s natural or original state as possible. Here is a list of quality whole foods to have on hand so you are always prepared.

Pantry staples

  • Nuts
  • Seeds
  • Nut butters
  • Oils
  • Vinegars
  • Legumes
  • Whole grains: Einkorn berries
  • Popcorn
  • Tea
  • Coffee
  • Sweeteners
  • Dark Chocolate
  • Real ingredient granola bars
  • Seaweed
  • Dried fruits
  • Bone broth
  • Onions
  • Reality: Sometimes you just need convenience. These are 2nd best choices:
    • Canned beans
    • Canned tomatoes

Refrigerator staples

  • Vegetables
  • Fruits
  • Meat
  • Seafood/Fish
  • Eggs
  • Dairy
  • Butter or Ghee
  • Meat alternatives: Tempeh, Miso
  • Hummus
  • Kimchi, Sauerkraut, Pickles
  • Beverages: beet kvass, kombucha, carbonated water

Freezer Staples

  • Zucchini noodles
  • Cauliflower rice
  • Frozen veggies
  • Frozen berries
  • Meat
  • Fish
  • Soups + Stews
  • Bone Broth


  • Ketchup
  • Mustard
  • Apple Cider Vinegar
  • Mayonnaise
  • Tamari (gluten-free) or Coconut aminos
  • Chili Sauce
  • Miso
  • Tahini
  • Salad dressing

Spices and herbs

  • Any and all spices and herbs but here are some I always have on hand:
  • Salt
  • Black pepper
  • Turmeric
  • Dried mushrooms
  • Homemade Taco Seasoning
  • Basil: frozen cubes in olive oil
  • Kombu
  • Seaweed
  • Garlic

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