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🛒 McDougall Pantry Essentials

Stocking your kitchen with these wholesome, McDougall-approved essentials makes it easy to prepare satisfying, plant-based meals every day.

Here’s what to keep on hand:

🥫 Dry & Canned Goods

• Buckwheat soba noodles
• Canned and/or dry beans (black, pinto, kidney, cannellini, garbanzo, no added salt)
• Canned tomatoes (combination of chopped or diced regular and fire roasted, no added salt)
• Corn tortillas (soft, no-oil)
• Ground flax seed*
• Lentils (red, brown, black, etc.)
• Low-salt vegetable broth
• Natural peanut butter*
• Oats (rolled, steel cut or groats)
• Quinoa
• Rice (white or brown long-grain or any other rice)
• Split peas (green, yellow)
• Whole grain or brown rice pasta

❄️ Freezer

• Bean, rice, vegetable and/or potato blends
• Berries and other frozen fruit
• Rice
• Shredded hash browns (oil-free)
• Vegetables (spinach, kale, corn, peas, etc)

🥔 Fresh & Refrigerated

• Avocado*
• Fruit in Season
• Garlic
• Lemon
• Limes
• Onion
• Plant milk (unsweetened, oil-free)
• Potatoes
• Salsa
• Scallions
• Squashes (zucchini, butternut, delicata, etc.)
• Sweet potatoes or yams
• Tofu (firm)
• Tomatoes
• Vegetables in Season

🧂 Condiments & Seasonings

• BBQ sauce
• Brown rice flour
• Brown sugar
• Ceylon Cinnamon
• Chili powder
• Cumin
• Crushed Red Peppers
• Dijon mustard
• Garlic powder
• Hot sauces
• Italian Herb Mix
• Ketchup
• Onion powder
• Oregano
• Salt
• Sriracha
• Smoked paprika
• Soy sauce
• Spices
• Thyme
• Vinegars (balsamic, red wine, champagne, rice, etc.)

🚫 What to Skip

These items are high in fat and calories and easy to overeat on:

• Fake meats and vegan cheeses—they may be plant-based but they’re usually high in fat, calories and additives
• Oils of any kind (olive, coconut, palm, canola, etc.)
• Processed snacks marketed as “plant-based” but high in fat/sugar
• Vegan butter, mayo, etc.

*High-fat and calorie dense

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