Grains and Carbs
This whole grain keeps you full longer and is a heart‑healthy breakfast option.
Cost: About $3 for a canister.
What are oats?
This spread contains healthy fats and protein and is often paired with fruit or jelly.
Cost: About $2–$3 per jar.
What is peanut butter (or nut butter)?
This yellow canned fruit provides vitamin C and can be sliced or served in chunks.
Cost: About $1–$2 per can.
What is pineapple?
This seasoning is paired with pepper but can be replaced with herbs for lower sodium.
Cost: About $1 per container.
What is salt?
This appliance boils water for pasta.
Cost: Costs a few cents to run the electricity or gas
What is the stove?
This grain comes in brown or white varieties, but the brown kind has more fiber.
Cost: About $2 for a 1‑lb bag.
What is rice?
This easy pantry protein is great for sandwiches and is rich in omega‑3s.
Cost: About $1–$2 per can.
What is canned tuna (or salmon)?
This canned vegetable is used in soups, sauce and chili.
Cost: About $1 per can.
What are tomatoes?
This sweet spice flavors oatmeal and apples without adding sugar.
Cost: About $2–$3 per jar.
What is cinnamon?
This tool drains pasta, rinses beans, or helps wash fruits and vegetables.
Cost: About $2–$5.
What is a colander or a strainer?
This noodle comes in boxes and pairs well with tomato sauce.
Cost: About $1–$1.50 per box.
What is pasta?
These legumes provide fiber and protein and come in black, kidney, or pinto varieties.
Cost: About $1 per can
What are beans?
These dried fruits come from grapes and give you quick energy.
Cost: About $3–$4 per bag.
What are raisins?
This spice gives tacos their signature flavor.
Cost: About $1–$2 per packet.
What is cumin or taco seasoning?
This means heating water until bubbles rise.
Cost: Free–just heat on a stove.
What is boiling?
This grain is often used in tortillas and popcorn.
Cost: About $2 per bag
What is corn?
This soy-based protein is shelf-stable.
Cost: About $2–$3 per package.
What is tofu?
These canned beans are green and soft.
Cost: About $1 per can.
What are peas?
This dried herb is used in Mediterranean dishes.
Cost: About $2–$3 per jar.
What is oregano?
This tool measures small amounts of spices.
Cost: About $1–$3.
What are measuring spoons?
This whole grain cooks quickly and is high‑protein.
Cost: About $4–$5 per bag.
What is quinoa?
These small round legumes can be mashed into hummus.
Cost: About $1 per can
What are chickpeas or garbanzo beans?
This orange veggie is rich in Vitamin A and can be canned, sliced or diced.
Cost: About $1 per can.
What are carrots?
This spice gives curry its bright yellow color and contains antioxidants.
Cost: About $3–$5 per jar.
What is tumeric?
This is the safest way to store leftovers to prevent bacteria growth
What is refrigerating food within 2 hours?