Embarking on a Whole Food Plant-Based (WFPB) lifestyle can be both exciting and overwhelming, especially when it comes to knowing what to buy. In this installment of the “Road Map to WFPB” series, the focus is on essential dry/pantry goods that serve as the backbone of a healthy, SOS-free kitchen. With just a few key staples, it’s possible to create delicious, nourishing meals that align with health goals. Whether a seasoned cook or just starting out, this guide will provide the tools needed to thrive on the WFPB journey. Let’s dive in and discover the must-have pantry items that will set the stage for success!
Also, this guide is also part of the Roadmap to WFPB series that I’m working on. If you haven’t yet check out Part 1: A Guide to Basic WFPB Kitchen Skills & Essential Equipment, Part 2: Meal Prep Made Easy: Simplify Meal Prep With Canning Jars, this is part 3 with more to come. Make sure you’re subscribed!
Table of Contents
There are NO Affiliate Links or Sponsored Content Here
These are products I use and love. I am in no way affiliated or sponsored by any of them or have any connections other than I like the product so I buy it.
Again, I make NO MONEY if you buy any of these items. If you do want to support me and my mission then please consider becoming a paid subscriber on substack or by buying me a coffee (or just dropping a dollar or two to help support my efforts and my growing grocery bill 😅).
To Buy or Not To Buy
Avoid anything with added salt, oils, sugars. Usually, we want the ingredients on the label to be one to three ingredients long, for most items.
Canned food like beans may contain calcium chloride or calcium disodium, which are considered safe when used in food, and also contribute a small amount of calcium. Canned tomatoes may also have these, as well as citric acid (which is often just concentrated lemon juice) which adds some vitamin C.
That being said, if you find items without additives it’s better to avoid all additives and try to first get nutrients directly from whole food sources like spinach or broccoli (calcium).
(Not sure what an ingredient even is/means? Try the Demystifying Packaged Ingredients Lookup Table to see what all those scientific and confusing names on the box actually mean.)
Dried beans, peas, lentils, oats/grains, brown rice, cornmeal, and seeds like sunflower seeds are all very affordable, very versatile, and will last a long time. In fact you can use those to make everything from creamy polenta, to buns/bread, desserts, fake meat, and more!
TIP: store items like dry brown rice, seeds, and nuts in the freezer, so they last longer and the natural oils don’t go rancid. Also, make sure you’re subscribed because an upcoming part of this series will be on freezer storage, prep, and lots more!
Starting From Zero
Many of these items you’ll already have. There is no “zero” here. I assume, somewhere, you probably have at least one of these things: oats, raisins, vinegar, dried or canned peas/beans/legumes/lentils, canned tomatoes, tomato paste, cornmeal, dried herbs, and spices.
There are also things like onions, garlic, potatoes, apple sauce, or even popcorn!
Either way, it’s very unlikely that you will be starting with nothing, and even the most basic ingredients can have you making amazing, mouthwatering dishes in almost no time and without having to buy a thing.
Also, make sure you’re subscribed on Substack & YouTube so you don’t miss a recipe, post, or guide!
Minimum Ingredients Needed
In the hustle and bustle of daily life, having a well-stocked, or even a minimally-stocked, pantry with essential ingredients can make meal preparation quick, enjoyable, and almost effortless in some cases. This section highlights key ingredients that serve as the foundation for a variety of nutritious meals, as well as all of my recipes to date (February 20, 2025).
Spices & Dried Herbs
If you don’t have these dried herbs and spices then I suggest you do your best to buy as many as you can find/afford. Dried herbs and spices are usually very affordable, they last a long time (even longer in the freezer), and they do things to food that no other ingredients can. If you can’t find them locally then I suggest trying to purchase them online if you have no other options.
- Granulated garlic or garlic powder
- Onion powder and/or dehydrated onions
- Celery seeds, ground
- Mustard powder/seeds
- Turmeric powder
- Chili powder, ground
- Oregano, dry
- Basil, dry
- Sweet paprika (not smoked!), ground
- Marjoram, dry
- Nutmeg, ground
- Cinnamon, ground
- Ginger, ground
- Cumin, ground
- Thyme, ground
- Sage, ground
- Rosemary, dry
- Fennel seeds, dry
- Parsley, dry
- Dill, dry
- Tarragon, dry
- Cayenne powder
Pantry & Dry Storage – Essential Pantry Staples
Each of these ingredients are accompanied by a recipes column, showcasing all the dishes you can create if you have that ingredient, along with all the preceding ingredients in the table. This way you can see many amazing dishes that you can easily make, with the minimal amount of ingredients.
This approach also allows you to see how each ingredient builds on the last, empowering you to make informed choices while shopping and cooking.
Shelf-Stable Produce
Maintaining a pantry with shelf-stable fruits and vegetables is a very affordable way to maintain a healthy and nutritious diet. Here’s a simple list of the healthiest common items that don’t go bad quickly and add versatility and excitement to your cooking:
- Onions (Red or Yellow): A staple ingredient in many dishes, onions add flavor and depth to soups, stews, sauces, and more! Onions are one of the most potent ingredients for fighting NCDs. When stored in a cool, dry place, they can last for weeks or even months.
- Garlic: Known for its robust flavor and ability to fight many diseases and other health benefits, garlic enhances a variety of recipes. Whole bulbs can be stored for several months, making them an excellent pantry item.
- Potatoes and Sweet Potatoes: These hearty tubers are great sources of carbohydrates and can be used in numerous dishes. Use the glycemic hacks mentioned in meals like Easy & Low-GI Vegan Baked Potato Soup Recipe or the Easy Oil-Free French Fries on the Stovetop – No Baking. When kept in a cool, dark place, tubers can last several weeks or even months.
- Bananas: While they have a shorter shelf life, bananas are perfect for quick snacks and can be frozen for later use in smoothies or baking. Just peel, slice, and freeze to keep them for baking and Dessert Recipes.
- Applesauce (unsweetened): A versatile ingredient for baking or even as a snack, unsweetened applesauce can be stored for long periods and serves as a great substitute for oils and adds lift/leavening in recipes. I often use it or bananas (even less ripe ones) for adding lift, lightness, and a touch of sweetness to baked items.
- Apples: Fresh apples can last for weeks or longer when stored properly. They are ideal for snacking, baking, or adding to salads.
- Lemons/Limes/Citrus: Packed with vitamin C, citrus fruits can brighten dishes and beverages. They can be stored on the counter for a couple of weeks and are great for juicing or zesting.
- Beets: Known for their earthy flavor, health effects, and vibrant color, beets can be roasted, boiled, dry-fried, or used in soups, salads, and more! When stored properly, they can last for weeks or longer and provide a nutritious addition to your meals.
- Roots (Ginger, Turmeric, Sunchokes, etc.): These flavorful roots add unique tastes to your cooking as well as health benefits. Turmeric (curcumin) is one of the most powderful items we have in fighting NCDs. Ginger and turmeric can be used fresh or dried in various recipes, while sunchokes offer a nutty flavor and can be roasted and used in salads.
- Avocados: While avocados have a shorter shelf life, they can be stored at room temperature until ripe. Once ripe, they can be enjoyed in salads, bowls, spreads, baked, smoothies, or even as ice cream. If you have extra ripe avocados, you can mash them and freeze them for later use in various recipes, giving you a nutritious boost in your meals. Remember to always add some acid/citrus/vinegar to you avocado if cooking/baking with it so your not eating oxidized food.
By incorporating these shelf-stable fruits, vegetables, and roots into your pantry, you’ll have a variety of nutritious options at your fingertips, making it easier to prepare delicious meals anytime.
Embrace a Diverse Pantry
Although you can get everything you need from the above, a diverse pantry can really help to keep mealtime exciting and fresh. Here are some simple swaps to enhance your pantry’s variety, expose you to some less common ingredients while still keeping it budget-friendly wfpb sos-free.
Grains:
- Instead of Brown/White Rice: Try quinoa (a complete protein) or couscous for a unique texture and a different flavor.
- Instead of Oatmeal: Try buckwheat for a chewier gluten-free alternative that offers a distinct flavor, or try flax meal as a cream of wheat type alternative.
Legumes:
- Instead of Black Beans: Swap with kidney beans or cannellini beans for a similar texture and flavor.
- Instead of Chickpeas: Use whole, unsplit lentils for a different but complementary taste in salads, stews, and even hummus.
Shelf-Stable Fruits and Vegetables:
- Instead of Canned Tomatoes: Try canned red pepper, or even pumpkin, for a creamy texture in soups and sauces.
- Instead of Canned Peas: Try shelled edamame for a protein-packed, vibrant alternative that’s great in salads, as a side, or even as a snack—allergy warning: edamame is a soy product (baby soybeans).
Seeds and Nuts:
- Instead of Cashews: Use sunflower seeds or tahini for rich sauces and vegan cheeses.
- Instead of Flax or Chia: Try hemp seeds for a protein boost in smoothies and salads.
Herbs and Spices:
- Instead of Mint: Use dried tarragon for a different yet aromatic flavor in your dishes.
- Instead of Ground Black Pepper: Consider using black cumin for a less pungent heat in recipes that has many heath benefits.
There are many other simple substitutions you can make to keep things interesting and exciting!
Recommended Packaged Items: Noodles to Nooch
There are a few packaged WFPB items I swear by. For example, I love these amazing brown rice penne noodles by Rizopea, but I know that Tinkyada, and Trader Joe all have similar products. They should all have only 1-3 ingredients: whole-grain brown rice (and or other whole grains or legumes), rice bran, and water.
Nutritional Yeast (Nooch)
I also suggest getting two types of nutritional yeast: fortified nutritional yeast, and unfortified nutritional yeast. They both have different flavors and uses.
Baking Soda & Powder
I use baking soda, occasionally, in some recipes (if you don’t have carbonated water) after doing a lot of research on baking soda and powder, I will probably be suggesting using a low-sodium, aluminum-free baking powder like Magic Baking Powder (when carbonated water isn’t available), since it only has 45mg of sodium for a one-eighth of a teaspoon, but baking soda has over 160mg for the same amount!
Storebought Yogurt & Plant Milk
These items are optional, and I don’t use them in my recipes, but if you do get yogurt or plant milk try to get ones that only contain the plant milk (and bacteria cultures for yogurt). Avoid yogurts with added gums, starches, oils, sweeteners, and thickeners.
Putting It All Together
I suggest you take an inventory of what items you have, and what items you need. This way there are fewer barriers to making quick, healthy, wfpb meals. The best part about a lot of these ingredients is that they will last for months, sometimes years, and allow you to make a wide assortment of very different meals.
If you’re a free or paid subscriber on Substack then you already have access to the WFPB Essential Grocery Checklist that I made specifically for this article to help you get all the science-based healthy essential pantry ingredients that help fight disease.
Subscribe on substack for access to this file and much much more!
If you’ve gotten through this then you should we well prepared to start cooking WFPB SOS-Free food from scratch and in less time. But the journey isn’t over yet! There is also the rest of the Roadmap to WFPB series so make sure you’re subscribed so you…
WFPB Cooking Basic Video Series…
I plan to do a video series on basic to advanced kitchen skills and hacks and I’m wondering if there’s interest in this. If so then please let me know in the comments or send me a message.
Please reach out, especially if something didn’t work for you or if you need some help or pointers.
If I’ve made any mistakes, or something doesn’t make sense, or if you want more details, please let me know in the comments below or on substack.
Stay healthy and nourished! Happy cooking!🎁
Chef Robert Leigh
Road Map to WFPB: Essential Pantry Staples for a Successful Start
Help me fight disease by receiving new free
mouthwatering healthy-unhealthy recipes every week!
Please share this now so we can eradicate
chronic disease from the world, with tasty meals!
follow me on