March 23, 2025

From Store to Pantry: A Complete Guide to Grocery Shopping On Target

Welcome back to the blog, friends! 🍎 Today’s post is inspired by one of our listener requests from the Rest Eat Move Podcast (shoutout to you for the idea!): grocery shopping. Specifically, what we stock in our pantry, fridge, and freezer to stay on track, feed our families (or ourselves), and create meals that fuel both our bodies and our busy lives.

This isn’t about perfection or strict rules—it’s about setting a foundation. Think of this as a flexible guide you can tweak to suit your needs, preferences, and lifestyle. Whether you’re shopping to feed a big family or just yourself, there’s something here for everyone.

The Power of a Grocery List

First things first: why does a grocery list matter?

When you don’t have the right foods in your house, it’s easy to slip into habits that don’t support your health. You’re more likely to grab takeout, order GrubHub, or snack on whatever’s nearby (hello, random bag of chips 👋). A thoughtfully planned grocery list isn’t about restriction—it’s about setting yourself up for success while leaving room for foods you genuinely enjoy.

And let’s be real: food isn’t just fuel. It should also be fun, enjoyable, and satisfying! With that in mind, let’s dive into the staples I always keep on hand.

Grocery Staples: Fruits and Veggies

Fruits

Fruits are a must in my house. They’re quick, portable, and satisfy that sweet tooth in a natural way. Here’s what’s always on my list:

Bananas: A versatile snack or smoothie staple. When they go too brown, I peel and freeze them for smoothies!
Apples: Organic if possible—local is even better. They’re a great grab-and-go option.
Oranges: Easy, refreshing, and a favorite for kids and adults alike.

Other fruits I rotate in as needed:

Mangoes: Fresh or dried, they’re a treat. Try pairing fresh mango with cacao nibs for a fun twist!
Pineapple: Perfect for snacking or juicing. Look for one where the leaves pull out easily—that’s the sign of a ripe pineapple!
Berries: Organic blueberries, strawberries, and raspberries (especially from Costco—they’re affordable and in bulk!).
Melons (seasonal): Watermelon, cantaloupe, and honeydew are fantastic when in season.

Veggies

Now for the greens and more:

Staples: Green onions, red onions, celery, and carrots—you’ll always find these in my fridge. Great for snacking or cooking.
Salad kits: Premixed packs like sesame teriyaki or Santa Fe are lifesavers. Add some protein, and you’ve got a quick, balanced meal.
Sweet potatoes/yams: So versatile—think fries, mashed, or baked. Great for gut health and serotonin levels.
Spinach, kale, and bok choy: Packed with nutrients and perfect for salads, sautés, or soups.
Mushrooms: From shiitake to portobello, mushrooms are a flavor-packed addition—just make sure you use them before they spoil!
Avocados: Essential for guacamole or adding healthy fats to meals.

Proteins: Meat, Seafood, and Eggs

Meat

Ground chicken and beef (or bison): Perfect for tacos, lettuce wraps, or spaghetti.
Hanger steak or flank steak: Marinate it, grill it, and slice it up for fajitas, salads, or steak night.
Chicken breasts and thighs: Boneless or bone-in, these are always in my freezer, ready to marinate and cook.

Seafood

Wild-caught frozen salmon: A higher-quality option that’s easy to defrost and cook. Go for teriyaki flavors for a simple weeknight dinner.
Shrimp: Another freezer staple—quick to cook and versatile.

Eggs

Pasture-raised eggs: Hard-boiled for snacks, scrambled for breakfast, or added to grain bowls.

Pantry Must-Haves

A well-stocked pantry can save you when you’re short on time or ideas. Here’s what I keep on hand:

Condiments & Oils

Mustard: Dijon, spicy, or your favorite variety—it adds flavor to almost anything.
Avocado mayo: A healthier alternative to traditional mayonnaise.
Balsamic vinegar: Perfect for drizzling on salads or roasted veggies.
Extra virgin olive oil: A must for cooking and dressings.
Bragg's Liquid Aminos: A soy sauce alternative that’s loaded with flavor.

Grains & Starches

Organic basmati rice (frozen): Quick, clean, and easy for a busy night.
Oatmeal: A breakfast staple.
Farro and quinoa: Excellent bases for grain bowls.
Sweet potato pasta or organic ramen noodles: A healthier spin on classic dishes.

Snacks & Extras

Natural peanut butter and organic jelly: Classic for the kids—or let’s be honest, for me, too.
Pickles and kimchi: Fermented foods that are great for gut health.
Frozen fruit: For smoothies or dessert (think frozen bananas blended into “nice cream”).
Cacao powder: For smoothies, baking, or sprinkling on fruit.

Building Meals: My 5 Go-To Weeknight Recipes

When life gets crazy, these dishes are my anchors. They’re easy to throw together, family-approved, and loaded with nutritious ingredients:

Tacos/Fajitas: Ground chicken or beef, sautéed veggies, and a tortilla or lettuce wrap.
Bison Burgers: Ditch the bun for a lettuce wrap if you want to cut carbs.
Spaghetti: Pair high-quality pasta with organic tomato sauce (and maybe some sautéed spinach or mushrooms).
Grain Bowls: Farro, marinated chicken, goat cheese, kimchi, and a drizzle of tahini dressing.
Soup: Chicken and rice, butternut squash, or a simple tomato bisque—it’s comfort in a bowl.

Tips for Smarter Shopping

Have a plan: Go to the store with a list of your staples and a rough idea of your weekly meals.
Think about balance: 80% healthy choices, 20% indulgences.
Don’t buy what you don’t want to eat: If the chips are in the house, you’ll eat them (looking at myself here).

Final Thoughts

What we eat starts with how we shop. By planning ahead, stocking up on staples, and leaving room for flexibility, you set yourself up for success in the kitchen and beyond.

So, take this as inspiration. Maybe some of my staples make it onto your list—or maybe you create your own version that fits your preferences, family, and lifestyle. Either way, let’s make grocery shopping an act of love: for yourself, your health, and your family.

What are your grocery list must-haves? Drop them in the comments—I’d love to hear your ideas!

Happy shopping and happy eating! 🛒🍽