I have to be honest.  It freaked me out a little when everyone was running to the grocery stores and stocking up on foods in anticipation of supply issues.   remember walking through store aisles and seeing bare shelves with two packages of pasta. Or one can of dented tomato sauce.  I wasn’t afraid of having enough food until everyone started stocking up to the extreme.  Toilet paper?  C’mon!

It sent me into a panic when I wasn’t panicked at all.  And honestly, I felt like I needed to run out and do the same!

But I didn’t guys. I did not buy 100 rolls of toilet paper or 10 jars of peanut butter.

However, I did tap into what I call my emergency grocery list of staple foods.

Emergency = when I can’t get out to buy food because I’m busy (or recently, because we’re self-isolating).

Well, I just came back from the grocery store and things are looking much less dismal.  Thankfully, empty shelves were no longer, and people’s carts weren’t overflowing.  Although, retailers have really stepped it up in terms of maintaining social distancing.

This is a photo from pre-self isolation grocery shopping days.  You’ll find out how it’s changed below.

grocery shopping staples

Shopping less, but buying a little more.

First of all, we are only hitting the store or Costco once every 10 days or so.  That’s because I have a good handle on my weekly grocery list – what we need and how to use foods in multiple ways.  So things are going well on the food front.

Full transparency, though. We have some work to do on the homeschooling.  Does a cooking lesson and playing hide and seek outside count?  We will get there at some point, but that is something that I need to get a handle on next week.  Baby steps, right?

However, if you’re struggling on the food front, I can definitely help.  Hence why I’m writing this post with my emergency grocery list.

I don’t want food and shopping to be a source of stress for you this week, or any week.

Earlier this month, I gave you a complimentary One Week Meal Plan and Shopping List.

This week I’ve compiled an “emergency” grocery list with staple items you should have in your fridge, freezer, and pantry to keep you going for a week or two (or even longer!).

My Emergency Grocery List of Staple Foods I always have on hand:

This is an intentional list of nutrient-rich foods that are immune-boosting, energy-fuelling, and mood-enhancing!  These foods will last for weeks without spoiling.

And get this, they can be combined to make over 40 different meals and snacks! So there’s no food boredom in this house.

That said, I will buy fresh fruit, avocados, and other veggies in addition to my food staples (depending on what I’m making). But the emergency grocery list includes staples I always…always…always have on hand for, well, emergencies.



These are produce items that have the longest shelf life or can easily be frozen.


  • Greens (spinach, romaine, etc) – you can freeze what you don’t use or add to soups/sauces
  • Carrots
  • Squash
  • Beets
  • Ginger
  • Garlic
  • Onions


  • Lemons (squeeze some into your warm water every morning for a dose of Vitamin C)
  • Apples or pears
  • Oranges or grapefruit
  • Bananas – and a lot of them!  (I freeze once they hit a 6/7 and use for smoothies or baking)

bananas ripeness


  • Eggs (free range if possible)
  • Yogurt (opt for kefir, whole fat, plain and add your own sweetener.  We are on a coconut yogurt kick.)




  • Chicken Thighs (less expensive, choose organic free-range)
  • Ground Meat (Turkey, Chicken or Grass-fed beef)
  • Meat bones (for homemade broth)
  • Wild fish or seafood (usually salmon, cod, shrimp, etc) or I use this guide to find the most sustainable fish.


  • Broccoli
  • Cauliflower (If I find cauliflower rice I get that too to save time.  Then use it in smoothies, muffins, or mixed with rice)
  • Green peas
  • Greens (spinach, kale, etc) – or buy fresh and freeze


  • Berries (organic preferred)
  • Avocado




  • Black Beans (or other legumes like navy beans, white beans, chickpeas)
  • Canned Wild Salmon (or sardines, mackerel, etc)
  • Nuts (cashews, walnuts, pecans, brazil nuts, etc)
  • Seeds (hemp seeds, sunflower seeds, pumpkin seeds, etc)
  • Nut and seed butter (we have almond butter and sunflower seed butter. But be sure to get the sugar-free variety.)


  • Coconut Milk (preferably BPA-free canned vs. carton because it’s creamier and can be used for cooking).
  • Coconut Oil
  • Olive Oil


  • Cinnamon
  • Turmeric
  • Sea salt or Herbamare (I love this stuff so much!)
  • Other spices: cumin, paprika, oregano, chili powder,


  • Honey
  • Tamari (soy sauce)
  • Apple Cider Vinegar
  • Fermented food (kimchi, sauerkraut, pickles, olives, etc).
  • Dried fruit (blueberries, mango, apples, apricots, etc) – be sure to get the unsweetened variety


Make over 40 meals & snacks with these “staple” foods

Once you have the staple foods above you will be set for weeks.  Because when you mix and match them, you’ll be able to create a bunch of different breakfasts, lunches, dinners, even snacks. Instead of making the same meals over and over.

And I’d love to give you my list of 40+ simple recipes for meals and snacks (using the emergency food list) for free, when you join the Raising Adventurous Eaters CLUB The doors usually only open 2 times a year, but I know parents need the mealtime support more than ever.

So I’m temporarily accepting new parents who want:

  • Ongoing support via weekly virtual group coaching calls. You can jump on the calls whenever you need help, be it with how to fix frustrating mealtime habits (i.e. how to keep kids sitting at the table) or food/nutrition advice.
  • Ongoing meal and snack ideas so you’ll know exactly what foods (and recipes) to offer your family that they will want to eat.
  • Ongoing simple food activities to help your picky eater learn how to like new foods faster.
  • Weekly Virtual Kids’ Cooking Classes with my daughters. They are recorded so you can watch with your kids anytime.
  • And more.


When you join your list of “40 Emergency Meal and Snacks” (with recipes) will be sent as well.

P.S. You can cancel anytime.  Join us for one month, or more.

P.P.S. I don’t want finances to be the reason you can’t feel supported so I’m shaving off $5/month.  Use promo code YESPLEASE.  I hope that helps 🙂