With everything that’s going on in the world right now, I’ve been feeling rather helpless. I’ve been wanting to help people, but don’t know what to do other than donate, share information, and do my part in staying home and self isolating. Then I realized {as one of my friends so perfectly put it} that one of my love languages is making food for people.

When someone in my family gets sick, I’m the first person with a list of tips and foods that might help them feel better. When people stay at my house, I stock it with snacks and foods they might like. I’m usually the person that many in my family come to if they have a question about food, a recipe or a how to in the kitchen and I’m happy being if it means I’m helping someone.

how to grocery shop to quarantine

While I can’t make food for people, I can certainly offer some tips for stocking your fridge, freezer, and pantry and nourishing yourself during a, quite frankly, apocalyptic time. When my parents were gearing up to self isolate, I sent them a version of this to help them shop and make food during the week. It is generally what I keep stocked in our house and has served as solid foundation for most foods that we might want to eat {smoothies, salads, tacos, grain bowls, oatmeal, pancakes, etc.}. Even though we eat more vegan {Chris eats more meat than I do}, I’ve adjusted it to accommodate eaters of all kinds. Stay safe out there!

The Essentials Grocery List


  • salad greens
  • kale {and/or spinach}
  • apples*
  • radish
  • fennel
  • beets
  • carrots
  • avocado*
  • cauliflower
  • celery
  • cucumber
  • zucchini
  • red bell pepper
  • nuts + seeds** {almonds, cashews, hemp seeds, flax and/or chia seeds are essentials in our fridge}
  • pasture-raised eggs
  • grass-fed, free-range, wild meat and fish
  • nut milk {store bought or homemade}
  • cassava tortillas** {Siete}
  • vegan or pasture-raised cheese {Miyoko’s}
  • hummus {no canola oil}

*can be stored at room temp if low on space in the fridge

**can be stored in the freezer if low on space in the fridge

Spices + More

  • cumin
  • curry powder
  • oregano
  • paprika
  • cayenne
  • cinnamon
  • garlic powder
  • onion powder
  • salt
  • pepper
  • vanilla extract


  • bananas
  • mango
  • lemons
  • limes
  • citrus
  • garlic
  • tomatoes
  • onions
  • grains {brown rice, quinoa}
  • rolled oats
  • brown lentils
  • garbanzo beans
  • black beans
  • full-fat coconut milk {no guar gum}
  • crushed tomatoes or pasta sauce
  • olives
  • almond butter
  • dark chocolate {Eating Evolved, Endorfin Foods, HU Chocolate}
  • crackers {Mary’s Gone Crackers, Simple Mills}
  • granola {Nora’s Kitchen, Purely Elizabeth}
  • cassava tortilla chips {Siete}
  • gluten-free pasta {Tolerant}
  • oat flour and/or cassava flour
  • chickpea flour {for chickpea frittata}
  • coconut sugar
  • baking powder
  • collagen
  • hemp protein


  • frozen fruit
  • frozen vegetables
  • gluten-free bread {New Cascadia}
  • grass-fed, free-range, wild meat and fish {as long as they are vacuum sealed}
  • non-dairy ice cream {Kate’s Ice Cream, Coconut Cult Gelato, look for real ingredients}
how to stock your pantry for self quarantine

Tips and Tricks

  • If your greens start to go bad, freeze them. Spread them on a flat tray that can go in the freezer. Freeze for an hour, then transfer to a freezer bag and continue to freeze. By freezing it flat first it keeps the pieces from sticking together!
  • If your fruit starts to go bad before you eat it, freeze it and use it in a smoothie or frozen fruit dessert later.
  • Extend your vegetables shelf life with green bags and preservation techniques.
  • Store nuts and seeds in the freezer if you’re tight on space in the fridge.
  • Freeze bread to get more life out of it.
  • Same for meats and fish, but only if they are vacuum sealed.
  • Store apples in the freezer to prevent them from getting mushy and wrinkly.
  • When avocados hit that perfect ripeness, store them in the fridge to extend their life.
  • Buy pantry items from Thrive Market to save a few bucks and time going to the grocery store.

Recipe To Have On Hand

*requires a high speed blender

**requires a high speed blender, but can probably be made in a food processor



I know making your own food can sometimes be daunting, but it doesn’t have to be. I hope this is helpful and if you have any questions at all, please leave a comment and I will do my best to help!

March 13, 2020



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