Pantry Staples:

• oils: olive oil*, coconut oil, nonstick cooking spray*, butter or margarine*
• vinegars: red wine vinegar, rice vinegar, balsamic vinegar*
• vinaigrette salad dressing (or you can make your own)*
• Dijon mustard
• minced garlic (buy in a jar or mince fresh garlic yourself)*
• Low sugar ketchup and barbeque sauce*
• regular mayonnaise
• Asian sauces: reduced-sodium soy sauce*, hoisin sauce
• wines: rice wine, white cooking wine, red cooking wine, dry sherry
• pitted black and green olives, capers
• sweeteners: white and brown sugar, honey, pure maple syrup
• grains: white or brown rice*, quinoa
• boxes of reduced-sodium chicken or vegetable broth*
• 26 oz. jars of organic red pasta sauce*
• 15 oz. cans tomato sauce*
• 28 oz. cans crushed tomatoes
• 28 oz. jars of whole tomatoes
• canned beans: black*, kidney*, or cannellini
• salsa*
• nuts: pine nuts, walnuts*, slivered almonds, walnuts, pecans,(keep in freezer)

Spices

• basil
• bay leaves
• black pepper*
• chili powder*
• cinnamon
• cumin
• curry powder
• dry mustard powder
• garlic powder*
• kosher salt
• oregano
• pepper
• rosemary
• salt*
• thyme

Freezer Staples:

• frozen chopped broccoli
• frozen chopped spinach
• frozen peas
• frozen edamame (with or without shells)
• shredded Cheddar and part-skim mozzarella cheese, broken into 1 lb. packages
• salmon (preferably wild) divided into 1 – 1 1/2 lb. packages
• peeled and deveined shrimp, 1 lb. packages
• boneless chicken (white or dark meat) divided in 1 lb. packages
• ground turkey, chicken or beef, divided into 1 lb. packages
• pre-cooked turkey or chicken sausage, sweet or spicy

* easily bought in bulk, assuming you have the storage space