My Healthy Coronavirus Grocery List & 21 Plant Based Recipes to Make with Pantry or Freezer Staples

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My Healthy Coronavirus Grocery List & 21 Plant Based Recipes to Make with Pantry or Freezer Staples

Wondering what to buy during these crazy times to keep your family healthy and fed?  Today I’m sharing what I bought in with my Healthy Coronavirus Grocery List.

The world has changed and shifted this week.  It’s strange and unsettling everything that has happened and I’m sitting here kind of shock I’m even writing this post about a Coronavirus shopping list.  We are living in unprecedented and nerve-wracking times for sure.  I’ve pushed back the blog posts I had planned this week and have worked on some content to hopefully help you during these challenging times.

I’m holding my breath like most of you that all the measures that have happened in the last few days will slow this thing down and keep it from being as bad.  I’m optimistic but I’m also a realist and someone who always likes to be prepared… which I feel is very different than hoarding or panicking.  I decided a few weeks ago to stock out the pantry and fridge with a few extra things in case this happened.  Nothing crazy or excessive, but enough to feed my family healthy meals if and when the virus got here.  I worked hard on thinking through what my family could eat from our pantry and freezer if we did get quarantined OR decided to stay home to avoid it.  It kind of felt like an insane thing to do at the time but I guess I really wasn’t that crazy.

I know a lot of you probably ran out and got a bunch of stuff last week, but I decided to publish this anyway.  It’s my healthy Coronavirus grocery list PLUS some simple vegetarian recipes to make with a lot of the pantry and freezer staples.  I might be wrong again, but I have a feeling this is going to go on for a lot more than two weeks and everyone will have to go back to the grocery store and do this again.  It seems like grocery stores are going to stay open during this but shopping for a few weeks at a time can keep you out of the store and help you from either getting exposed yourself or exposing someone else.  This is a vegetarian shopping list that is filled with non-perishables, longer-lasting produce, and freezer foods.  I also included some notes about adding some pescatarian essentials to the list.  If you do eat meat, just trade out the frozen fish for frozen meat of your choice.



Healthy Coronavirus Shopping List

Non- Perishables

  • Canned Beans <— black, white, kidney and garbanzo
  • Canned Fire Roasted Tomatoes
  • Canned Green Chilies
  • Rice
  • Quinoa
  • Dried Lentils
  • Chia Seeds
  • Nut Butter
  • Tahini
  • Jelly
  • Nuts
  • Pasta
  • Pasta Sauce
  • Parmesan Cheese
  • Vegetable Broth
  • Oatmeal
  • Cereal
  • Popcorn
  • Healthy Pancake Mix
  • Syrup
  • Crackers
  • Bread <–– I put extra in my freezer
  • Tortillas
  • Tortilla Chips
  • Salsa
  • Dried or Canned Fruit
  • Oils & Sauces
  • Jarred Minced Garlic
  • Condiments & Spices
  • Tea & Coffee


Freezer Food

  • Frozen Plain Vegetables
  • Frozen Fruit
  • Frozen Stuffed Pasta – tortellini or shells
  • Frozen Egg Muffins
  • Frozen Whole Wheat Rolls
  • Frozen Healthy Waffles
  • Frozen Convenience Meals <— Without eating out you will want some of these!


Perishables That Last Longer

  • Apples
  • Oranges
  • Lemons
  • Limes
  • Onions
  • Potatoes & Sweet Potatoes
  • Carrots
  • Cauliflower
  • Broccoli
  • Spaghetti Squash
  • Tougher Greens <— curly kale, collards, ect.
  • Bell Peppers <— I bought extra, chopped them and froze them.
  • Avocado <— I bought extra, halved them and froze them.
  • Shredded Cheese <— Italian and Mexican Blend
  • Almond Milk
  • Plain Greek Yogurt


Pescatarian Options

  • Frozen Fish & Shrimp
  • Canned Tuna


Indulgent Extras

  • Chips or Snack Food <— I usually pick baked chips for a slightly healthier pick
  • Ice Cream
  • Frozen Dessert
  • Brownie Mix
  • Wine or Beer



21 Plant-Based Recipes to Make with Pantry or Freezer Staples

After you do your shopping are you now wondering what to do with this food?  I wanted to share some of the meals we will be eating with this healthy Coronavirus grocery list.

Pasta & Pasta Sauce

This is a great standby in tough times!  You can, of course, make your own pasta sauce using my slow cooker recipe or just buy a good sauce and get dinner on the table quicker.  My family also loves the frozen stuffed pasta like stuffed shells or manicotti for a quick meal.  I always like to balance out the plate with a generous portion of a veggie side dish.  The Parmesan Roasted Broccoli is one I pair with pasta often.


Roasted Vegetables

I love roasting vegetables and it’s a great side dish with some of those tougher veggies that last longer in the fridge.

Roasting makes them taste so much better and with the veggies I suggested you buy in my Coronavirus grocery list, you can make some tasty versions.  My Parmesan Roasted Broccoli is just a few ingredients, which are all on the list and so much better than steamed broccoli.

Cauliflower is another great fresh vegetable to buy that can last a bit longer in the fridge.  I love making mine with Parmesan and Ranch OR this crazy addictive Curry Roasted Cauliflower Recipe.  Also, consider roasting your carrots with my Parmesan Garlic Roasted Baby Carrots.

Parmesan Roasted Carrots recipe

Roasted Veggies, quinoa, and canned beans make a great base for a tasty buddha bowl too.  Just use one of your favorite dressing on top for a fast and tasty lunch.


Roasted Broccoli Pasta with Tahini Dressing

This is a great, healthy twist on pasta with a light lemon tahini dressing, canned chickpeas, and roasted broccoli.


Twice Baked Spaghetti Squash Marinara

I make this Twice Baked Spaghetti Squash pretty routinely in my house.  Spaghetti squash can keep well in the fridge for weeks and makes the most delicious boat for a low-carb, veggie-packed twist on pasta.  This recipe uses jarred pasta sauce and canned tomatoes.


Crock Pot Chickpea Noodle Soup

This soup is so cozy and perfect if you actually get sick. It’s my vegan version of Chicken Noodle Soup using chickpeas instead of chicken.  The perfect addition to a Coronavirus grocery list.

Closeup of soup with chickpeas, carrots, celery, onions and garlic.



Crock Pot Mexican Quinoa Bake

This is such a great recipe because it’s a vegetarian slow cooker recipe that’s not soup.  Use the quinoa and bean filling as the base for a Mexcian themed bowl or even for tacos.  It’s so delish! I’d also like to suggest this Lentil Quinoa Taco Filling which is super delicious even though it’s not crazy photogenic.



Black Bean Quesadilla

I eat Homemade Black Bean Quesadillas a few times a week. The recipe I shared includes avocado but feel free to skip that if you don’t have anymore fresh left.  The black beans and cheese are such a great meal too.  I serve it with a side of  plain greek yogurt, chips, and salsa.



Taco Stuffed Sweet Potatoes

These Taco Stuffed Sweet Potatoes are so much fun!  Instead of fresh guacamole serve jarred salsa and/or plain greek yogurt on top.

Vegan Taco Stuffed Sweet Potato recipe


Kale Pasta

This is another recipe I make regularly in my house.  It starts with perfect lemon garlic kale and adds super tasty pasta to the dish.   It’s so cozy yet nutrient-packed with the kale.  You could also try my Kale Ceasar Pasta Salad which is only a handful of ingredients.


Black Bean Enchilada Stack

This Black Bean Enchilada Stack has an oven OR crock pot recipe.  It’s kind of like a Mexican lasagna or enchiladas that are stacked instead of rolled.  It’s simple to make, keeps well for leftovers and tastes amazing.


Crock Pot Taco Soup

This is another good one that I make frequently and freezes well too.

Vegetarian Taco Soup Crock Pot Recipe - so tasty and simple! Perfect weekday meal./ Running in a Skirt



Keeping fresh fruit around during something like this might end up being hard.  That’s why enjoying smoothies using lots of frozen fruit is a great idea.  Check out this post with 15 Fun & Fabulous Smoothies OR my Smoothie Recipe Page to get you started with ideas.


30 Minute Tomato Quinoa Soup

This homemade soup is filled with flavor and delicious.  The quinoa fills it out and makes it a more rounded meal.  You could also make it without the quinoa and serve it with a simple homemade grilled cheese using the bread and shredded cheese.  SO GOOD!


Crock Pot Vegetarian Chili

Made with almost entirely pantry food this is the best recipe to make in a pinch.  Make it last when all your perishable food is gone.  I like to buy some of the pre-made store made corn muffins and freeze them for when I want to serve them.


Crock Pot Minestrone Soup

This is another great vegan recipe that uses lots of pantry staples from my Coronavirus grocery list.  It’s filled with beans, pasta and the perfect blend of spices.


Kale Tortellini Soup

Here’s a great way to use that frozen stuffed pasta!  My Kale Tortellini Soup is so cozy, vitamin-packed and nourishing with lots of kale.


Simple Black Beans and Rice

I have been making this recipe since my early 20’s.  It’s a perfect use of pantry food including canned beans, canned tomatoes, and rice.  The rice recipe calls for cilantro but feel free to skip it since fresh herbs don’t last that long.  You could also use frozen cauliflower rice or quinoa instead.

Vegan Easy Black Beans and Rice recipe - with Cilantro Lime Brown Rice / Running in a Skirt


Crock Pot Lentil Soup

This soup is so cozy and uses lentils which is a great plant-based source of protein.  It also has vitamin-packed kale.


Overnight Oats

Overnight Oats are a great breakfast idea without a lot of fuss.  I have TWELVE versions on my site which all happen to be dessert-inspired.  Get those recipes HERE.


Roasted Chickpeas

Homemade roasted chickpeas are the perfect healthy snack!  Try my Ranch Crispy Chickpeas, BBQ Roasted Chickpeas, Everything Bagel Crispy Chickpeas or Chili Lime Crispy Chickpeas.


Black Bean Fudge Brownies

This is one of my favorite slightly healthier dessert recipes to make.  It uses only TWO pantry staples and you HAVE to try it while we are all stuck at home.  In a pinch I used packaged icing to make them extra indulgent.


Pescatarian Additions

We’ll also be eating a few pescatarian meals a week including this salmon recipe, my no-mayo tuna salad, and these shrimp!  I’ll serve the fish and shrimp with either a baked potato, quinoa, rice and then a frozen vegetable on the side.  You could do the same with chicken, beef or pork too.



This is a stressful time and anything you can do to make life easier on yourself right now is ok.  The Hub’s and I will also be eating lots of simple things like peanut butter and jelly, regular baked potatoes, cereal, and almond milk and frozen meals too!  Do what you need to do to survive this.

I hope this helps with your food planning just a little.  I’m thinking about all you guys during this crazy time.


More helpful tips…


Pin for later…


Your turn!

How are you?  What is it like where you live?  Are there any other articles I could put together that you would find helpful?

By | 2020-05-28T22:24:22-04:00 March 18th, 2020|All Vegetarian, Food, Recipe Roundup|12 Comments


  1. […] My Healthy Stockpile Grocery List […]

  2. […] My Healthy Stockpile Grocery List […]

  3. […] Healthy Grocery List + 21 Recipes to Make with Freezer and Pantry Staples […]

  4. Angela March 20, 2020 at 4:25 pm - Reply

    This is a great list of items to make sure to have at home! I am trying to make as few trips to the store as possible!!

  5. […] Home/Fun/Asheville / WNC Living/Weekly Happenings – A Scary Week, Social Distancing & Taking it Outside Previous […]

  6. Leslie March 19, 2020 at 4:53 pm - Reply

    This is a great idea! I love that you put a shopping list that included recipes to go with it! Thanks for sharing this great list!

  7. Jon Maldia March 19, 2020 at 10:36 am - Reply

    This post is perfectly timed. We’re actually listing stuff to order from Amazon Fresh. Thanks for the post Julie!

  8. Rachel March 18, 2020 at 7:38 pm - Reply

    I gotta say, this is totally insane. I had the same thoughts about stocking the pantry and fridge several weeks ago but we never had time to before we left for vacation and then we came back and life was upside down. Which was, of course, my big fear with leaving for a week.

    It is what it is and we have what we need for now. I just hope it will last us a while so we don’t have to go back to the store again.

  9. Deborah Brooks March 18, 2020 at 4:57 pm - Reply

    These are great ideas! I know I am going to be doing lots of cooking the next few weeks. Great idea to freeze the avocados

  10. Farrah March 18, 2020 at 3:59 pm - Reply

    Yay for not hoarding! There’s a definite difference between that and being prepared! Thanks for all the recipe ideas! :] I’ve been wanting to do more cooking!

  11. Maureen @ Maureen Gets Real March 18, 2020 at 8:05 am - Reply

    I try to always have extra meat, produce and bread in the freezer for quick meals. Now I’m very thankful for that tendency! One thing I grabbed at the store was romaine lettuce so we could have some salads this week.

  12. Wendy March 18, 2020 at 7:51 am - Reply

    Such a timely article, Julie! We’re pretty good about keeping our pantry stocked and about meal planning. Yesterday, I went out to replenish a few things–I was shocked that I couldn’t find chicken breasts anywhere. I’m looking at tofu recipes–fortunately my family is open to anything. Thank you for sharing this!

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