This is the Cook on Sunday basic pantry guide.  It’s short, sweet and to the point- don’t keep too much on hand, but make sure you have the very basics.  

Items should be made from scratch as much as possible, and use the freshest ingredients so always buy in small quantities. 

Everything else would be bought and made according to the weekly meal plan including fresh and dried, fruits and vegetables, meats, cheeses, pastas, nuts, sauces and condiments, etc. 

Baking Supplies (see also Sugar) 

  • unbleached white whole wheat flour
  • wheat flour
  • baking powder
  • baking soda
  • yeast
  • cocoa
  • oats
  • chocolate chips

Canned Goods

  • tuna
  • tomato paste


  • milk
  • plain greek yogurt
  • eggs
  • butter


  • canola oil
  • olive oil
  • olive oil cooking spray

Grains, etc. 

  • oatmeal
  • cornmeal
  • brown rice
  • popcorn
  • quinoa
  • couscous
  • panko bread crumbs*
  • dry beans
  • flax seeds

*For regular or seasoned bread crumbs, make your own from bread ends, etc.  Keep ends in the freezer and blitz when needed.

Seasonings, Flavoring, etc. 

  • natural peanut butter
  • almond butter
  • maple syrup
  • vanilla pods
  • rose water or orange blossom water
  • tahini
  • Worcestershire sauce
  • soy sauce
  • hot sauce*
  • ketchup*
  • mustard (dijon, grainy)
  • vinegar (balsamic, white, apple cider)
  • oregano
  • tumeric
  • all spice
  • ras al hanut
  • cumin
  • coriander seeds
  • red pepper flakes
  • saffron
  • salt (kosher, sea, etc.)
  • pepper
  • thyme
  • paprika
  • red pepper/cayenne pepper
  • cinnamon
  • nutmeg
  • season salt
  • chili powder
  • pickling spice

Use and buy fresh herbs as needed instead of dried.

*Try homemade versions.


  • raw sugar
  • brown sugar
  • agave nectar 
  • honey


  • onions
  • potatoes
  • garlic 

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