Grocery List Templates

Some say your college years are the best of your life. The reality is that, whilst they’re super fun, they can also be super hard on your funds. Whether you’re a star frathouse quarterback, the university’s most cheery cheerleader, or an introvert gamer geek, you’re going to have to feed yourself. To do this, you’ll need a college grocery list that keeps you full and fed without breaking the bank.

Food for Thought

Feeding yourself at college can be tricky. If you’re not in a dormitory with a meal plan, you’re going to have to feed and fend for yourself. It can be even trickier if you’re used to mom and dad cooking for you for the last 18 years of your life.

Don’t worry. You’ve got this. However, whether you’re an iron chef or a novice with a knife, there are three things that every student grocery list needs to be:

Why?

Because you may find your funds quite limited. Yes, you’re gonna feel rich when that loan installment hits your bank account, but you’ll be surprised at just how much you’ll fritter away without realizing and how little you’ll have by the end of the semester. It’s best to be frugal from day one and learn to build an effective .

But why also quick and filling? Well, college days are long and full of learning. You’re simply not going to have the time to rustle up a massive “piece de resistance” every breakfast, lunch, and dinner. But then, if you’re not eating right, you’re going to be finding yourself tired, distracted, and unmotivated. This won’t be at all conducive to getting any effective learning done. Lectures can be challenging enough for college students to stay awake in without being hungry and fatigued!

So, let us take you through some questions you might have about building a brilliant grocery list for college students, then provide you with 10 great meal ideas to get you started. Afterwards, you’ll graduate with a free printable grocery list template. However, you can skip straight to the college shopping list if you wish.

Student Grocery List FAQs

How much should I budget for groceries?

It’s very difficult to give a general figure. Your budget is very dependent on where you’re living and your dietary requirements. A student in studying in New York or London should be prepared to spend more on groceries than if studying in Bloomington or Sheffield. Likewise, if you’re gluten intolerant you might have to put aside more money for more expensive gluten-free products. Conversely, vegetarianism is generally cheaper than eating meat.

The best thing to do is look at your college’s advice about how much you should budget for groceries. They’ll have the best information about what things cost locally. Then, adjust this to match your dietary requirements, and work from there.

Is being vegetarian really cheaper?

Generally speaking, yes.

Meat is more expensive than fruit and vegetables. In recent years, meat prices have increased more than produce.

However, that doesn’t mean vegetarianism is always cheaper. It all depends on how you shop. If you’re going to buy organic produce the price will go up. Likewise, you can bring the price of your shopping down by buying canned food, which is just but is mostly much cheaper.

Vegetarian meals can be really good for being cheap, quick, and filling. By doing vegetarianism right, you can make sure you get plenty of fiber from grains to keep you full and focused, as well as even more fiber and protein from legumes. If you’re curious about switching to vegetarianism, you might want to take a look at our .

Eating vegetarian meals can certainly save you more than a few bucks. If you simply cannot live without meat, you should consider . The idea here is that you significantly reduce your meat consumption rather than eliminate it altogether. This could be kinder on your pocket without denying you your bacon fix.

Is it better to cook for 1?

No.

Cooking for one takes nearly as much time than cooking for 4 or more. So, in order to save you time, what you could do is follow a recipe for 4+ people, and then freeze or refrigerate the remaining portions. This means that, for the next few days, all you need to do is defrost and/or warm something up. So, make sure you have plenty of food containers to do this.

But some meals are much better for freezing than others. For example, pasta dishes aren’t good for freezing as cooked pasta itself becomes very mushy once thawed out.

Is there a good time of the day to shop?

Yes, but also no.

When you first start shopping at a supermarket, you could try and notice what time items are being reduced. This generally tends to be towards the end of the day, so shopping then is a good bet.

But just because something has been reduced doesn’t make it the cheapest option. Buying your usual item at full price might still cheaper than a reduced premium item. This is definitely the case when it turns out that the reduction is a matter of cents/pence rather than dollars/pounds. The bright red or yellow sticker just makes you “think” it’s a steal.

Also, buying things randomly from the reduced section isn’t the best way to plan your meals. You might have to buy extra ingredients to prepare it. Worse still, it simply sits and goes bad in your fridge or gets forgotten about in your freezer.

You can find some bargains on some basics, like bread, from time to time. But it’s still generally better to come up with a budgeted meal plan and grocery list and stick to it. Therefore, just going to the store when you’re able to rather than planning your trip around reductions will be a better use of your time.

10 Meal Ideas List for College

Now some questions have been answered, we’ll take you through 10 decent and delicious dishes that we feel should be staples on your grocery list.

#1 Rev’d Up Ramen

Ramen is the DNA of student diets. It’s cheap, quick, easy, but not very filling. However, you can make them a masterful meal with just a few extra ingredients. Whilst cooking, you can simply:

Doing any or all of the above will make your ramen not just tastier, but also a much better-balanced meal. There are plenty of other wild instant ramen recipes you can find online too.

#2 Beans on Toast

This has been a British student staple for decades. So, if something works, why change it?

Baked beans are made with “haricot verts”. These are legumes. Legumes are high in fiber and protein, both of which will keep you full and healthy. They’re also quite cheap to buy.

Score.

But that isn’t to say beans on toast can’t be improved. If you’re finding your beans a little bland, simply “jus” up the flavor by adding some herbs and spices. Also, you can also make it even more filling by using wholewheat/wholemeal bread which has more fiber than white bread. Oh, and the traditional sprinkling of grated cheese on top shouldn’t go amiss.

#3 Homemade Tomato Pasta

It’s a simple yet filling and wholesome dish. All you need to do is cook some pasta, stir in some sauce, and “Bam!” You’ve got yourself a meal.

But if you’re using tomato sauce from a jar, you’re doing it all wrong. You can make your own sauce for a fraction of the price. Your own homemade tomato sauce will also have less added sugar and sodium than the one you pick off the shelf.

Even those shy of kitchens shouldn’t find this too difficult to make. Simply:

The above recipe will make about 2-4 servings depending on how hungry you are. You can make this meal even more filling by using wholegrain/wholewheat pasta which has more fiber than plain pasta. You can also add beans or diced chicken to give it a protein boost.

#4 Augmented Overnight Oats

Let start talking about breakfast for a bit. Oatmeal is your friend. It’s high in fiber, and also cheap. It can also be quick, easy, and very filling if you make it right.

Instant oatmeal tends to be full of added sugar. It’s also pricey. But standard oatmeal takes time to make in the morning. Warming it up with milk or water in a pan or in the microwave is time-consuming.

So, why not make your own overnight oats? 

Overnight oats simply means soaking the oatmeal overnight so that all the liquid has been absorbed making the oats edible. Many recipes for overnight oats involve adding milk, nuts, and dried fruit at their simplest. Just adding these ingredients will be enough to fill you with fiber and energy in the mornings. All you have to do in the morning is fetch your oats and eat them, making for an incredibly quick breakfast.

#5 Super Sandwiches

It’s odd that ramen and beans on toast are considered student staples when sandwiches are a real savior. They’re cheap, quick to make, and can be quite filling if made right. Of course, you’re welcome to make any sandwich you desire: club, peanut butter and jelly, BLT.

The list goes on. The best advice to make these as filling as possible is to use wholewheat/wholemeal bread to get that extra tummy-stuffing fiber. Buying some premade sandwich spread might push the cost up a little, but will certainly save you time when making them.

#6 Sumptuous Soup

Don’t underestimate soup. It may seem scary to make and not the heartiest of meals. But soup can be quite the opposite. The basis for any soup is “vegetables + liquid”. Usually, it involves frying some onions, adding the veg, and then boiling until soft in stock before blending. You can even add some cream to give it a bit more weight and flavor. It’s not difficult to find easy soup recipes online to start your soup-making adventure with.

Choose vegetables that are high in fiber so a serving of soup keeps you nice and full. You might even consider adding a cup of grains such as rice, or even some legumes to boost the fiber and protein content.

If you are still tentative about making your own, packet soup and canned soup are both good options. The latter requires a bit more time but is generally healthier and tasty than the further. But of course, there are exceptions.

#7 Supercharged Salads

Salads get a bad rap for being boring and not very filling. But this is only the case if you don’t make them properly. Make sure you use plenty of legumes, nuts, seeds, or even some grains to give it a filling fiber and/or protein boost. You can even add some grilled chicken and avocado to up your salad’s protein game even further.

However, the real trick is to get the dressing right. Many dressings, like popular ranch dressing, is usually full of saturated fat and added sugar. The real problem is the added sugar. This makes you crave snacks more, undoing the healthy meal you thought you just had. Therefore, consider making a cheap, easy, and zingy homemade dressing using only 2 ingredients: oil and vinegar. It’ll add flavor and tang without giving you a sugar rush.

#8 Hero’s Couscous

Couscous is incredibly easy to make. All you do is pour some hot water over it and, after a few minutes of soaking, it’s done. Couscous is also high in fiber, which means that you’ll feel nice and full afterwards. Not to mention, buying it plain is also usually quite cheap.

But making a tasty, filling, and nourishing meal out of this does take a bit, but not much more, work.

Firstly, avoid flavored couscous packs. They might be in handy portion sizes and already flavored, but they’re also expensive and contain lots of unnecessary ingredients. It’s really much better and cheaper to make your own.

We recommend using half a stock cube or 1 teaspoon of bullion to each serving of couscous (approx 0.5 cup/3.5oz/100g) dissolved in about 0.5 cup/250ml of water to give it a little extra flavor. Once all the water is absorbed, mix some of the following through it:

#9 Princely Popcorn

Probably the least exciting or surprising on our list, but that doesn’t mean it should be overlooked, especially as a snack. Popcorn, especially microwaveable popcorn, is easy and quick to make. It’s also generally quite low in calories. It’s a snack that’s not going to make you pile on the pounds.

You can even add a little flavor to it by sprinkling some cocoa powder or chili powder over it.

#10 Epic Trail Mix

Nuts! Fruit! Seeds! And sometimes, chocolate chips! There’s a reason why trail mix is such a ubiquitous all-American snack: it’s because it’s great.

Nuts, being legumes, are high in fiber and protein. Seeds are a great source of healthy monounsaturated fat and Omega-3. Dried fruit adds vitamins and sweetness. And chocolate chips are just delicious. As a snack, it triumphantly ticks all three of our student food criteria.

You don’t even need to go out and buy a pricey pre-made mix. Make it yourself by buying the above ingredients, mix, and eat!

Your College Grocery List

Now that you’ve majored in these 10 great meal and snack ideas, we present to you our free printable grocery list for college students. Feel free to add your favorite snacks, or take off anything you don’t like in order to make this grocery list your own.

For many, breakfast is seen as the most important meal of the day. It sets you up for the next 24 hours of work and play. But if you’re not careful, a bad breakfast can ruin your productivity and scupper your plans. So, why not ensure your breakfasts are healthy and hearty by using our healthy breakfast grocery list, along with 10 scrumptious breakfast ideas?

Break(fast) it Down

When you sleep, you’re not eating. If you’re getting that recommended 8 hours of sleep every night, that’s a long time to go without eating anything. It’s why breakfast is called breakfast: because you’re breaking the fast that our bodies go through at night.

Breakfast is the first thing you do each day to replenish your body with nutrients. So it’s important that you get breakfast right. An unhealthy breakfast can make you tired and hungry, causing you a whole host of problems, including a higher chance of gaining weight.

Therefore, we’ll take you through some questions you might have about what makes a healthy and unhealthy breakfast, 10 delicious healthy breakfast ideas, and a breakfast food list of what to eat and what to avoid. Then we’ll present the all-important healthy breakfast grocery list for you to use in supermarkets. You can, however, skip straight to the free printable breakfast shopping list template if you want to.

Healthy Breakfast FAQs

What makes breakfast healthy?

What makes a meal generally healthy applies to breakfast too:

• High in fiber
• High in protein
• Low in saturated fat
• Low in sugar
• Low in sodium

Fiber is probably the most important thing here. Fiber is going to keep you nice and full until your next meal, meaning you’ll be less likely to reach for those snacks in the meantime. Also, many food that’s naturally high in fiber is made up of complex carbohydrates. This means that it takes the body longer to break down the energy stored in these, meaning you get a more prolonged and steady release of energy from them.

Its other main benefit is helping to reduce your bad cholesterol (LDL) and keeping your digestive system nice and healthy.

What makes for an unhealthy breakfast?

Essentially, the opposite of the above. But you really need to avoid the following:

• Saturated fat
• Sugar

Saturated fat has been linked to an increased risk of heart disease and high LDL. Whereas sugar is linked to type 2 diabetes and obesity. Most sugar, especially refined sugar, is a basic carbohydrate. This means it doesn’t take your body long to break them down and access the energy inside. You’re likely to get a quick “sugar-rush” where you’ll feel quite energetic for a short while. But then it will be followed by a “sugar-crash” where you’ll be feeling very tired and craving for more food to lift your energy levels back up.

Is a good healthy breakfast the key to losing weight?

It has long been thought that a good healthy breakfast set the body’s metabolism up for the rest of the day. It also meant that you were less likely to overeat if you had a good breakfast. Therefore, a good breakfast was considered to be better for weight loss.

However,  earlier this year may quite possibly debunk this. Recent research has shown that skipping breakfast has no effect on your weight loss. In fact, the studies found that people who regularly ate breakfast ate on average 260 calories more per day, and weighed nearly 1lb (0.5kg) heavier than those who didn’t.

The researchers themselves have expressed some caution over their findings. But it certainly does support the growing fad of intermittent fasting, where people will only eat during certain hours of the day to lose weight.

However, the key is to make sure you’re keeping to a daily calories deficit. So, whether you skip breakfast or not, just make sure you’re not eating more calories than your body naturally burns. To help, also make sure you increase your daily activity levels.

Is fruit juice good for breakfast?

No.

You will get vitamins and minerals that you get from whole fruit, but none of the fiber. As mentioned above, fiber is key to keeping you full and brimming with energy. What’s more, store-bought brands often load their juice with added sugar and artificial ingredients.

The best advice is to make sure you eat whole fruit for breakfast or blend whole fruit and any edible skin/peel (where most of the fiber and nutrients live) into a smoothie.

If you really want to continue to include fruit juice as part of a healthy breakfast, make sure you chose a brand that contains the following:

• No added sugar - fruit juice will already have a moderate sugar content due to natural sugar. This is why added sugar can make fruit juice particularly bad for you.
• Not from concentrate - juices made from concentrate have had the natural juice reduced and then diluted at a later stage. This makes it less healthy than fresh juice, although it does make it cheaper.
• Contains pulp/bits - whilst the texture might not be to everyone’s liking, the “bits” contain extra fiber. However, you will still get more fiber from eating the fruit whole.

Breakfast Food To Eat and To Avoid

Breakfast Ideas

Now you’ve got a bit of tasty knowledge about breakfast, let us provide you a breakfast list of 10 delicious ideas to get you ready for brekkie. We highly recommend taking ideas found here and looking through the plethora of recipes available online. That way, you can tinker and tweak these to something that is perfect for you.

#1 Smoked Salmon and Quark Bagel

A traditional favorite with a healthy twist. Smoked salmon itself is high in protein and also chock full of vitamins and Omega-3, making it one of your recommended . However, instead of fatty cream cheese, use healthier, leaner quark instead. Also, use a wholegrain bagel to get that extra fiber in. Season with black pepper and freshly squeezed lemon juice.

#2 Avocado Toast

Derided by baby-boomers as the Achilles Heel of many a Millennial's bank account, avocado is not only damn tasty but damn healthy! Avocados are full of fiber, and also packed with healthy fat (monounsaturated) which lowers your LDL, thus helping you ward off heart disease. All of the above will keep you nicely full. Not to mention they have more potassium than bananas.

What better way to have it than smashed up and spread on toasted wholegrain or wholemeal bread.

Avocados can be a little tricky to store, so don’t forget to check out our  article for some pro tips.

#3 Oatmeal (Rolled Oats)

How versatile is oatmeal?

Let me count thy ways.

Hot or cold.

Made overnight or in the morning.

Plain with some honey or loaded with nuts, seeds, berries, and fruit.

ou can even make savory oatmeal, mixed with things like kale and eggs.

One of the great things about oatmeal is that if you ever get bored of one way of making it, it’s super easy to find a completely different take on this breakfast staple. Overnight oats can also fit nicely into a hectic morning routine, saving you a lot of time.

#4 Eggs

These are some other versatile little breakfast buddies. You can boil them, poach them, scramble them, or fry them. They’re packed full of protein that will keep your tummy happy until lunch.

Poaching and boiling them is certainly the healthiest way to make them. If you do want to scramble or fry them, make sure you use a healthy Omega-3 rich oil such as olive, linseed/flaxseed, or rapeseed oil.

#5 Loaded Yogurt

Yogurt can just be had by itself with a scattering of berries and sweetened with some honey. But why stop there? You can make your yogurt even better by putting extras like:

• Chia seeds - this will give your yogurt an Omega-3 boost
• Nuts - adds extra protein.
• Almonds work particularly well.

The best yogurt to go for is either natural yogurt (low in fat, but contains some sugar) or Greek yogurt (a little higher in fat, but lower in sugar). Absolutely avoid fruit-flavored yogurt as these tend to have a lot of added sugar in them. Also, stay clear of “Greek-style” yogurt. This has been thickened using artificial ingredients rather than the traditional straining method.

#6 Supercharged Smoothie

Just like the fact you can improve your yogurt, you can also take your smoothies to the next level. Why not:

• Add chia seeds or linseed/flaxseed - again, a great way to get extra Omega-3 into your breakfast
• Add oatmeal - give your smoothie a fiber boost
• Add nuts - a good smoothie blender will incorporate these smoothly into your smoothie giving you a nutty extra helping of protein and fiber
• Add greens - get extra vitamins and fiber in by adding mild-tasting greens like kale or spinach. It’ll make your smoothie look a little off-color, but will certainly make it better for you and won’t alter the taste much.
• Replace your banana with half an avocado - instead of thickening your smoothie with a banana, try half an avocado instead for lots more potassium and a hearty helping of good-for-you monounsaturated fat

#7 Homemade Breakfast Bars and Breakfast Muffins

These are particularly good if you don’t have much time on a weekday morning, but enough time at the weekend to prepare these in advance. These are often packed with dried fruit, nuts, and seeds, which will get you off to a damn good start. Some might even include some dark chocolate as a naughty, but healthy, kick.

When making these, look for recipes that use wholewheat flour for extra fiber. But more importantly, look for those that use as little refined sugar as possible. The best recipes are ones that use honey or agave syrup to sweeten things.

#8 Cereal and Milk

We know this is as basic as it gets, but cereal and milk can be as good for you as any other suggestions on this list. Just make sure the cereal you choose is high in fiber and low in sugar. Even some “healthy” cereals like granola can have added sugar snuck in.

Whilst cow’s milk is generally good for you, you can make it even healthier by using a milk alternative such as soy, rice, or almond milk. You can even eat your cereal mixed with yogurt instead.

You can also add little extras such as dried fruit, nuts, and chia seeds or linseed/flaxseed to make it more filling and nutritious.

#9 Peanut Butter on Toast

Whilst this might not be the most filling of breakfasts compared to other ideas on this list, it’s still decent. Peanuts, being legumes, are packed full of fiber and protein. Just make sure you’re using a brand that puts the peanuts through as little processing as possible, and also doesn’t add extra sugar or artificial ingredients. Spread on wholegrain/wholemeal bread for even more fiber.

You might also want to consider using almond butter instead of peanut butter. Almonds are said to reduce blood sugar, bad cholesterol, and also helps to keep your blood pressure low. This makes it even better for you than peanut butter.

#10 Beans on Toast

No, we haven’t gone mad. Neither have we run out of ideas.

Beans are brilliant. They’re full of fiber and protein. Indeed, the , , and diets all highly recommend filling up on as much of these as possible.

Baked beans are absolutely fine, although be sure you’re picking a brand with minimal salt and sugar in the sauce. Alternatively, make your own with some white beans and tomatoes. Or even make your own three-bean chili to crown your toasted wholegrain/wholemeal bread.

Breakfast Drinks

If you’re going to be avoiding the fruit juice, what should you drink with breakfast?

Coffee

Be sure to have some java to jumpstart your day!

The caffeine hit certainly is the most obvious effect of improved energy, concentration, and mental performance. But did you know caffeine can improve your metabolism? Just 100mg a day (approximately 1 cup of strong coffee) can help you burn an extra 80-150 calories alone.

Green Tea

Green tea won’t give you the buzz that coffee does. Whilst the energy boost might be less, still helping you burn extra calories, it has additional benefits. Specifically, green tea is full of great antioxidants. It can help you lower blood sugar and insulin levels, whilst also helping preserve your nervous system and preventing cell damage. Steep for 4-5 minutes to get the maximum release of these miracle chemicals.

Yerba Mate

This is a new beverage on the block and has been causing a bit of a buzz over the past few years. It has less caffeine than coffee, but more than green tea. It’s great if you want a little more buzz without going overboard.

But what marks Yerba Mate out as a viable breakfast drink is the crazy amount of antioxidants in it. These will help reduce the risk of developing diseases, as well as helping to lower your bad cholesterol. It also acts as a natural anti-inflammatory.

One of the most astonishing claims is that Yerba Mate may actively aid weight loss beyond that of what caffeine does. showed that overweight participants given 3g of yerba mate a day lost 1.5 pounds (0.7kg) and reduced their belly fat by 2%!

Some people find the taste of pure yerba mate quite bitter. If you’re having it for the first time, try some flavored varieties to get used to the taste.

Healthy Breakfast Grocery List

Now that you know the ins and outs of what makes a good healthy breakfast, we present to you our free printable healthy breakfast shopping list. Feel free to add or remove anything on this list to make it your own.

Breakfast Food List

Whether you want to be healthier, are concerned about the environmental impact of the meat industry, or just think we shouldn’t be killing and eating animals anymore, this vegetarian shopping list has you covered for the start of your healthy and ethical journey.

Veg Out!

Vegetarianism goes as far back as the early 1800s. In the UK, the idea of “abstaining from flesh” was driven by the religious temperance movement and also growing health reforms. The movement and its ideas gathered momentum gathered over time, and The Vegetarian Society was officially formed in 1847.

Over the centuries, the vegetarian movement grew and is now seen as a widespread dietary choice. There are even high profile vegetarians such as Sir Paul McCartney, advocating for people to switch from meat to a plant-based diet for one day a week with his "Meat Free Mondays" initiative.

When you delve deeper into the way many meat producers treat their animals, and the statistics regarding the meat industries contribution to  and , meat doesn’t seem so marvelous anymore. Because of this, many find it difficult not to make the choice to go vegetarian, or at least . You could even find yourself eventually settling for a vegan diet.

So, if you’re going vegetarian, or taking your first steps to becoming vegan, we’ll do more than just cheer you on. We’ll answer some questions you may have about a vegetarian diet, and also provide you with a basic vegetarian shopping list so you can start making your first vegetarian meal. However, you’re more than welcome to skip straight to the free printable grocery shopping list template if you wish.

Vegetarian Diet FAQ

Is a vegetarian diet healthy?

It most certainly can be!

By cutting meat out of your diet, you’re cutting out a major source of saturated fat. Saturated fat has been strongly connected to heart disease and bad cholesterol (LDL) over the years, although a more complicated picture is starting to emerge.

If a veggie diet is done well, you’ll be increasing your fiber intake by eating more vegetables, grains, and legumes with every meal. This will help keep your digestive tract healthy, reduce the risk of developing bowel cancer, and also help lower your LDL. What’s more, fiber helps you feel full for longer, meaning you’re less likely to snack. This will make you eat less during the day.

That doesn't mean it's healthy eating by default. You still have to be mindful of your intake of saturated fat from other sources such as cheese and cooking oil. Also, you’ll need to make sure you also watch your sugar intake. Sugar which is directly linked with type 2 diabetes and obesity. Remember, chocolate is vegetarian, but you certainly shouldn’t eat too much of it. Salad dressings are also mostly vegetarian but can be a major source of unwanted calories, saturated fat, and sugar in your meal.

Will I lose weight on a vegetarian diet?

Being vegetarian or vegan will not automatically mean you’ll lose weight.

To ensure you lose weight, you still need to make sure that your calorie intake doesn’t exceed what your body burns during the day: 2,000 calories per day for women and 2,500 calories per day for men. The only surefire way to lose weight on a vegetarian diet is to stick to a daily calorie deficit.

Is a vegetarian diet cheap?

Generally, yes.

Meat is certainly more expensive than fruit and vegetables. Indeed, meat prices have risen more than produce prices in the last few years. So, generally speaking, sticking to only dairy, fruit, veg, and eggs will make each meal work out much cheaper.

But there are ways that a vegetarian diet can increase your outgoings. Cooking with healthier oil such as olive, rapeseed, and linseed/flaxseed can certainly put a strain on your wallet. The same can be said about recipes that call for some pricey vegan meat alternatives, and overpriced organic produce.

However, a savvy vegetarian will know where they can save money where they can. Canned food is a great and cheap source of food that’s . You can even take that one step further by buying even cheaper dried legumes as opposed to the canned variety.

Are meat alternatives worth it?

This is entirely up to you.

Some people find that using meat alternatives can help curb their urges for going back to meat. If you think you’re going to need this bit of comfort, then certainly go for them. However, we would certainly recommend buying and trying different brands and options in small quantities first to see if you like them or not. Some certainly taste better than others.

What we do recommend taking the time to try as manly fully vegetarian recipes and veggie alternatives for your favorite meals as possible. This way, you might actually find a new favorite that will replace your taste for the meatier versions. This will also help better ease that craving for meat over time.

Are there any vegetarian foods I should definitely eat?

Absolutely!

Legumes, legumes, legumes.

Why?

Because they’re a high-protein and high-fiber vegetarian superfood. This also makes them a favorite key ingredient in many vegan recipes. This will ensure you get all the vital protein your body needs without resorting to having meat in your meal. Both protein and fiber also help you feel full for longer. Legumes are an all-round winner, so definitely make sure they’re on your vegetarian food list and are part of your veggie meal plan every day.

Your Vegetarian Shopping List

Now that you’re stuffed full of some excellent vegetarian knowledge, you can walk away and start using our free printable vegetarian shopping. Feel free to take off things you’d rather not buy, and add things that you think we’re missing.

Do you have a pantry? Even if it’s not a separate room like a traditional pantry, you’ll most certainly have an area in your kitchen to store dry goods. It may be a shelf, a cupboard, or even an old Hoosier Cabinet: America’s first commercially produced kitchen pantry storage unit. But have you ever thought about what should be on your pantry shopping list? What should and shouldn’t you store in your pantry?

Daily bread

The word “pantry” comes from the French word for bread (“pain”). Therefore, it’s no surprise that in Medieval times this is where the household’s bread and food were kept. The exception was that meat was stored separately in a larder, and alcohol in a buttery.

Today, we still have pantry spaces to store a variety of kitchen goods. You might not call this space a pantry, but it still functions as one. But with the advent of the refrigerator, we’re putting more and more into these coolboxes that we don’t have to, or shouldn’t.

We’ll answer a few questions you might have about pantries, and then provide you with a list to help you maintain a stocked pantry or pantry space. However, you can skip straight to our printable premade grocery list if you wish.

Pantry FAQs

What should be kept in your pantry?

Canned goods are especially good to have in your pantry and on your pantry shopping list, especially as food in cans can be as fruit varieties. But what other types of food can be stored here? The simple answer is:

• Anything that doesn’t need to be refrigerated immediately
• Dry food
• Unripe fruit and vegetables
• Unopened jars, cans, and cartons

These are general rules without many exceptions. This means that there are more items than you think that can be stored in the pantry. In some cases, the pantry is actually the best place for them.

What shouldn’t I keep in the pantry?

Basically, everything that’s the opposite of the list above:

• Meat
• Dairy
• Ripe fruit and vegetables
• Opened jars, cans, and cartons

The biggest thing to remember is that jars, cans, and cartons shouldn’t be opened when stored in a pantry. For example, leftover canned beans should be emptied into a container and then kept in the fridge, not the pantry.

There are some exceptions. For example, some tomato sauces, although in jars or cartons, may need to be put in the fridge immediately. This is because of the lack of additives in them meaning they may spoil quicker than more processed varieties. Likewise, whilst salted butter can be kept nice and soft in a pantry, unsalted butter should be kept in the fridge. This is because salt acts as a preservative, meaning unsalted butter will go rancid quicker in a pantry.

If you’re unsure about putting something in your pantry, read the label on the packaging. If it says “store in a cool, dry place” then in the pantry it goes.

I don’t have a separate pantry. What type of space can I use?

The space only needs to meet 3 requirements:

• Cool
• Dry
• Out of direct sunlight

Cupboards are ideal pantry spaces. However, if you don’t have enough cupboard space, a shelf in a shady area of your kitchen.

Your pantry shopping list

Below you’ll find our free printable list to help you have a well-stocked pantry. Feel free to add to it and take things off that you don’t buy. It’s by no means an exhaustive list! Furthermore, don’t forget to check out our section for more information about optimally storing some food. Some things in this section are perfect for pantries, such as onions.

It’s one of the most popular diets in the world and was the top trending diet of 2018. But what is the ketogenic diet, and will a keto shopping list really help you lose weight?

Keto Mania!

The keto diet was the diet phenomenon of 2018. If you didn’t hear or read about any other diet plan last year, it was most likely this one. But why is it so popular?

Well, it’s one of the few diets that really work when it comes to weight loss! What’s more, the weight loss is pretty quick. In an age where people are short on time and love instant results, this diet delivers. It's quite difficult to search for a better weight loss diet.

In this guide, let us take you through what the diet is, it’s purported benefits, some frequently asked questions, and surprises. You can also read about what you should and shouldn’t eat. We’ll also leave you with that all-important grocery list with all the items needed to get you started on your keto adventure. However, if you'd rather not read all that information, you can skip straight to the free printable keto diet shopping list if you want.

What is the Ketogenic Diet?

The ketogenic diet, or “keto” for short, is a low-carb diet. It gets its name from the metabolic state that the diet puts your body into: ketosis.

So, what is ketosis?

Ketosis happens when our bodies hasn’t any, or very few carbohydrates, to burn for energy. When this happens, it starts to burn through your fat reserves and any you eat. This produces energy molecules known as ketones.

To do the diet, all you need to do is the following:

• Reduce your carb intake to less than 20g / 0.7oz a day
• Keep your protein intake to a maximum of 20% of your daily calorie intake

What Are the Benefits of a Keto Diet?

Weight Loss & Appetite Control

This is the reason the diet is so popular. You are very likely to lose weight, and lose it fast! Also, because your body starts burning through your store of fat during the first few weeks, or even months, you may find yourself less likely to be reaching a snack or eating extra meals during the day.

More Energy & Better Focus

Many people on the diet claim to experience much higher energy levels and a better quality of concentration. This is because ketones are claimed to be excellent brain food.

Good Blood Sugar Control

Losing weight greatly reduces the likelihood of you developing type 2 diabetes or prediabetes. This diet will certainly help you do that. What’s more, because you’re consuming very small amounts of carbohydrates and sugar for your meals every day, you relieve a lot of stress on your body having to produce insulin to break these down into energy.

If you already have prediabetes or type 2 diabetes, some studies suggest that this can help you significantly control it. One study found that “insulin sensitivity” in subjects on a keto diet , whilst in another study ⅓ of participants were able to altogether.

If you already have type 2 diabetes or are at risk, we strongly recommend you fully consult with your doctor before going on this diet. 

Other Health Benefits

Other claimed health benefits of the diet include:

• Better seizure management in epileptic children
• Reduced risk of polycystic ovary syndrome
• Acne control
• Slows down cancer growth

Keto FAQ

This diet seems similar to the Atkins diet. Is it?

Yes.

The Atkins is a low-carb diet that’s the predecessor to the keto diet. But the Atkin's diet plan isn't necessary keto friendly.

The key difference is that you’re allowed unlimited protein every day on the Atkins diet. On the keto diet, you’re limited to 20% of your daily calorie intake. Therefore, you can't just eat only beef and chicken for your meals. This is because it's believed that the body will try to burn protein first for energy before resorting to the body’s fat stores, thus slowing down ketosis.

Is it easy?

The keto diet for beginners is generally not hard, but it’s not simple. The trick is trying to keep yourself within the 20g carb limit and the 20% protein limit per day.

Meat and dairy items tend to make up the bulk of a ketogenic diet meal. But, their protein content means you shouldn’t go overboard with them to ensure effective weight loss. Likewise, you’ll need to plan to put some fruits and veg products on your shopping list to ensure you are still getting vital minerals and vitamins that you need. But you mustn’t go over that 20g carb limit.

Finding good recipes, making a detailed meal plan and an accurate grocery list to go with it, will mean you will buy and cook only the foods you need. This means you're unlikely to get tempted at the grocery store when shopping, or accidentally over-indulging at home.

For those who love high-carb foods, such as pasta, bread, legumes, and grains, the adjustment to the diet can be quite tricky, and may even feel quite extreme. But, like with any other diet, there’s always going to be an element of willpower and restraint to resist the foods you’re not supposed to have.

There are plenty of keto diet pdf meal plans and recipes available online that can help you with your keto shopping. After a while, you’ll almost instinctively know what and what not to eat every time you plan your keto meals.

Are there vegetarian and vegan versions of the diet?

Thankfully, yes!

This is especially important if people are concerned about the ethical and environmental impact of the diet. However, whilst vegetarian and vegan versions are available, they are harder to do. This is because both vegetarian and vegan diets revolve around grains and legumes, which you'll absolutely need to leave out of your keto meal. This means the range of foods that you can eat is much narrower.

But it’s not impossible. Fatty vegetables like avocado are still completely possible to have, leafy and “above-ground” green vegetables are keto friendly, meaning salad can be on your keto menu. Tofu is certainly an option for your vegan keto recipes. Healthy oils such as coconut, olive, linseed/flaxseed, and rapeseed, are still a great source of the fats you’ll need to make the diet work.

You can search for plenty of good quality vegetarian and vegan keto recipes for you to try and have as much variety in your diet as possible.

Is it expensive?

Yes, it can be.

Meats are generally more expensive compared to vegetables. Not to mention, keto diet recipes champion high quality grass-fed meat because it’s lower in calories and higher in good fats. But, this is much more expensive than regular feed-fed meat products.

That’s not to say the diet has to be expensive. With some savvy, effort, and time, you can save money when at the grocery store and keto essentials like beef and chicken. But, if you want it to be the most effective, you’ll have to be prepared to spend some extra pounds when shopping in order to shed some!

Is it environmentally friendly?

If you’re opting for the standard dairy and meat-loaded version, this is not the diet that's going to save the planet!

The meat industry has been highly criticized recently for its contribution to damaging the environment and climate change. Specifically, for , a potent greenhouse gas, and for beef grazing and feed-crop growing. Indeed, the that appeared earlier this year heralded that we need to drastically reduce the amount of meats and dairy we are eating in order to stop the collapse of the natural world.

But, as mentioned earlier, the keto diet can be done with vegetarian and vegan grocery lists if you want to show a bit more love for planet earth. This will greatly reduce your environmental impact whilst on the diet and keep things green. But these are a lot trickier and require a lot more effort.

Are there any side effects?

Some people have experienced what has been dubbed “keto flu”. The symptoms of which are:

• Fatigue
• Nausea
• Muscle cramps
• Constipation
• Dizziness

This occurs as the body adjusts and shifts into ketosis. Thankfully, this is generally only temporary and shouldn't last a long time. It is possible to find a guide that gives advice about how to control the symptoms, or even prevent keto flu altogether.

You can also get what’s known as “keto breath”. This happens when excess ketones are released through your mouth because the body isn’t using them. The smell isn’t always unpleasant and has been described as smelling like nail varnish or boiled sweets. Once your body is in full-blown ketosis and has adjusted, keto breath should disappear.

Yikes! So, is it healthy?

The diet’s health benefits are backed up with quite a few studies and is generally seen as healthy in the short term. However, it must be pointed out that there hasn’t been any research into the long-term effects.

Some dieticians certainly have some apprehensions about the diet. Some claim that your bad cholesterol (LDL) may rise on the diet, from eating all that steak, cream, cheese, and butter. This will leave you at risk of developing heart disease (however, there are conflicting studies on this). The lack of fiber in your diet can also put you at risk of bowel cancer, and can cause bad constipation.

Those with either type 1 or 2 diabetes may also be at risk of ketoacidosis: a very serious condition. This is when ketones don’t get used and are turned into acid.

Can I do exercise?

Yes.

The keo diet is definitely exercise-friendly. Research has shown that doing exercise is absolutely fine on the diet and there is minimal risk. However, some have found that, when starting the diet, it can be difficult to exercise because of the tiredness and muscle pain associated with your body shifting into ketosis.

Is keto weight loss sustainable?

Again, the diet hasn’t been around enough for a long enough time for any surefire study to be done into the long-term effectiveness of the quick weight loss. Other ketosis diets see people put weight back on quite easily when they switch back to eating carbs.

Because the jury is still out on its long-term effect on health and sustainable weight loss,  has actually ranked the keto diet a very low #38 out of 41 in their overall 2019 world diet ranking.

If you want long-term and sustained weight loss, the general opinion of experts is that you need to achieve this through fundamental changes in your diet, activity, and lifestyle. This is why diets like the  (ranked #1) and (ranked #3) are so highly praise, even if they aren’t as popular. Not to mention, they're more friendly for both the environment and your wallet.

But there’s little better for a quick fix. Despite its poor overall ranking, US News ranks it #2 in the “Fast Weight Loss” category. But, whether those on the keto can sustain this weight loss in the long-term is still unknown.

Keto Surprises

Many people who start the keto diet make some mistakes which see them struggle to make their body go into ketosis. Sometimes, the reasons for this might be more surprising than you think. So, save yourself some trouble but not making these common keto mistakes.

“Sugar-Free” Doesn’t Mean Carb-Free!

You should stay away sugar because it's a ton of carbs. Eating donuts are obviously right out, as are many other sugary snacks. But that sugar-free healthy drink can go on your grocery list, right?

Wrong.

Sweeteners are absolutely not keto friendly.

Surprisingly, a lot of sweeteners can still be full of carbs. Even “health” drinks can still pack a carb-filled punch, especially sports brands. With sweeteners, the carbs usually come in the form of “filler” used to bulk them out. Sweeteners also still produce glucose and prompt an insulin response in the body. Although this is significantly reduced compared to pure sugar, it still postpones ketosis.

The only sweeteners to be completely carb-free are stevia or erythritol. But, very little is known about the long-term effects of these on people’s health. Therefore, they should be used with caution. Some users have reported side effects, such as diarrhea.

Alco-no!

Drinking alcohol is generally quite bad for any diet. The same is true for keto. Even though there are some alcoholic drinks that can be had on keto, it’s generally best to not drink alcohol as this can increase hunger and derail your efforts. Not to mention the shenanigans you might get up to which might impact more than your health!

Keto doesn’t need to be a dry diet. Dry wine is the most keto friendly drink, so you can sip it accompanying your keto meal. But, it should be drunk in small amounts as it still contains some carbs. Consider switching to spirits, such as vodka, whiskey, and gin, as these contain zilch! Be careful what you mix them with. Mixers, such as fruit juice and tonic water, are chock-full of carbs. If you must mix, soda water is really a very viable option.

Beer, however, is a keto disaster. As are alcopops.

Light beers are the “best” option. However, they still carry carbs and should be drunk at an absolute minimum.

A warning about drinking alcohol whilst in ketosis. It is reported by some that they tend to get intoxicated quicker and have worse hangovers. If you chose to drink, then be very careful, even with carb-free drinks like spirits.

But all in all, it might be better to leave alcoholic drinks out of your keto plan.

Be Free from “Fat-Free”

The whole point of ketosis is that you get your energy from eating fats. However, people can still be quite cautious about having such a high intake. Who can blame them? For years, weight gain has been more or less solely blamed on fatty foods and snacks. What this does it make people put some low-fat products on their grocery list just to be on the safe side.

But don’t do it! Leave them on the shelves.

This is because, to make food “low-fat”, producers usually add a lot of ingredients, often artificial, that rack up the carb content. These are far worse for the keto diet than you think. Plus, products like low-fat cheese don't taste as nice.

That being said, you still should be trying to limit your intake of saturated fats from things like butter. However, healthy oils, such as olive, linseed/flaxseed, and rapeseed, and fatty vegetables such as avocado, are excellent for your meal, especially as they also contain omega-3.

Ketogenic diet food list: What to Eat and What to Avoid

Keto Shopping List

Now that you read all of the above, you’re probably raring to get yourself onto the keto diet. So here’s your grocery list. You can even  and save it for later.

Canned food is something we all . Not only is it cheap and lasts for a long time, it is also often as healthy as fresh food. But from the wide range of canned goods that are available, what should you have on your pantry’s canned food list?

Why Canned Food for Your Stocked Pantry?

There are many benefits to canned food, which can be read in full in our “” article. In short, the main reasons we should be shopping using canned food items list are as follows:

• Price - canned food is generally cheaper than fresh
• Range - some items can only be found canned in some stores, such as artichokes
• Sustainability - cans and their labels are recyclable, and their long shelf life and predetermined portions can help avoid unnecessary food waste
• Storage - long shelf-life means you can eat them well into the future. Because of this, canned goods make up a lot of items on a prepper food storage list.
• Nutrients - because canned food is prepared at the peak freshness, they are generally no less nutritious as fresh food

But what should you actually put on your canned food pantry list? We’ll take you through 10 items that we think should be on your list of canned goods and why. However, you can skip straight to the free printable shopping list template if you wish.

10 Essential Items for Your Canned Food List

Fish

We all should be eating at least . 1 of which should be oily fish such as tuna, mackerel, or sardines. Fresh fish can be difficult to store and keep fresh. But, the canned variety is easy to keep in your pantry without fear of it going off, and also means no messy or difficult preparation.

What’s more, some varieties of canned fish are a great source of calcium because the canning process softens the bones, making them edible. Fish canned with oil can also ensure a greater amount of omega 3 is preserved in the fish. Though this does mean increasing the calorie content.

Tomatoes

Tomatoes, especially chopped tomatoes, are a cooking essential. They and even appear on our . Canned varieties save a lot of preparation, such as peeling and chopping. Canned tomatoes are even healthier than fresh as the canning process increases the levels of lycopene in them: a great antioxidant.

Coconut milk

Have you ever tried milking a coconut? We certainly wouldn’t know where to start! However, it’s a key ingredient in southeast and east Asian cuisine. It also has several health benefits. It contains medium-chain triglycerides (MCTs) which can help boost your metabolism. Coconut milk can also help decrease bad cholesterol (LDL) as well as increase good cholesterol (HDL).

Baked beans

Many diets say that we should be increasing the amount of legumes we eat, especially if part of a , , or diets. Legumes, such as beans, peas, and lentils, are high in fiber, which help you maintain a healthy gut. They also keep you feeling full for longer as well as being a great source of protein.

So, what better place to start than with a family favorite: baked beans!

A word of caution; make sure you check the sugar and sodium levels per portion as these can be added to the sauce. You don’t want to be ingesting that healthy fiber and protein as well as too much of these. Especially as sugar and sodium are linked to obesity, diabetes, and hypertension. Look for low sodium and “diet”/light varieties, or check the label before buying.

Red kidney beans

These are another firm favorite. But you don’t have to add it only to your favorite chili recipe. They can be drained, rinsed, and put straight into salads or grain mixes to give these a fiber and protein boost. These canned beans are great because they do not need any soaking or cooking compared to the dried variety. However, be sure to take time to rinse them thoroughly to decrease the levels of salt, often added to the water to help preserve them. Alternatively, look for low sodium varieties.

Chickpeas

Another great pantry staple is chickpeas. As well as adding them to curries, like red kidney beans, they can be put straight into salads and grains mixes. Furthermore, if you blend them with some olive oil, garlic, and tahini (sesame seed paste), you’ve got your very own homemade hummus!

Lentils

Lentils are another great legume to have on your canned food list. Again, the canned version means you don’t have to take time to cook them. Many vegan recipes use green or black lentils to replace meat and ensure that there’s plenty of protein in your meal.

Vegetables

As much as legumes are a crucial element of any healthy diet, eating more vegetables is also just as important. But if you don’t have time to prepare and cook them, there is a better way: canned of course!

Vegetables come in many varieties, from boiled potatoes, cooked baby carrots, peas, to corn and red pepper mixes. These can be whole, chopped, pureéd, and more! The nutrient value of these is either very similar or just the same as fresh vegetables. What’s more, whilst frozen vegetables are just as nutritious, with canned you don’t need to worry about them going bad if there’s a power cut.

Soup

Nothing makes you feel nice and cozy during winter than a good soup. So, why not have some canned soup ready for those chillier days. Whilst it does take more time to cook than packet soup, these are generally more nutritious and tasty than packet soup’s freeze-dried ingredients and powdered flavor. Just make sure the canned soup you're using doesn’t have too much sugar, sodium, saturated fat, or artificial ingredients.

Full meals

As well as soup, you can buy entire meals in a can. These can really help you out in a fix. If we’re honest, the canning process means they don’t always look too appetizing. But, like all other canned food, they’re still nutritious. Although, you need to watch out for meals with high levels of sugar, sodium, and saturated fat, as well as artificial ingredients.

We would actually recommend making a fresh meal using canned ingredients, such as legumes and vegetables. This can save some precious time, is generally tastier, and certainly looks better! But canned meals are decent enough for those who really don’t have much time to cook, or if there’s an emergency. They can provide a somewhat balanced meal with minimum effort.

List of Canned Goods

If you’re keen to make canned food part of your well-stocked pantry, feel free to use our . By all means, take off anything you don’t like, and add some of your favorite canned food that we haven’t listed.

Canned Food Pantry Shopping List