Food Prep 101 – The Inventory List



In the last post here at One Crazy Cook we went over the tools necessary for food prep. Today we will give attention to the grocery list. Now, I am all about getting the best deals ‘EVAH’ and saving money at the grocery store till.  When the flyers come out I scavenge them to find the best deals on meat and produce, although, I do prefer to buy my meat directly from a butcher shop. I find the meat is the freshest, it isn’t handled by a lot of different people behind a mirrored glass like in the BIG grocery stores, and it isn’t PRE-packaged (sometimes up to three -5 days ahead). That’s just NOT right in my opinion.

One HUGE time saver for food prepping here is having the following ingredients stocked at ALL times.


Basil, Oregano, Thyme, Sage, Chili Powder, Onion powder and flakes, Garlic powder and granules, Curry powder, Dill weed, Hot Pepper flakes, Himalayan sea salt, Pepper.

Spice jars 4



Ketchup, Dijon Mustard, Grain Mustard, Franks Hot Sauce, Worchestershire Sauce, Soy Sauce, Fish Sauce, Apple Cider Vinegar, Rice Vinegar, Balsamic Vinegar, Red and White Wine Vinegars.



Honey  (I use raw and unpasteurized) , Maple Syrup, Stevia.

  • remedy


Dry Goods:

Boullion Cubes, Almond Flour, Nut Butters (Almond, Peanut, Tahini), Tapioca Flour (for thickening), Nuts, Lentils.

Okay, so we have covered the items we need to keep stocked in the pantry. If you are lucky enough to belong to or have access to a shoppers price club, then you can purchase these items in bulk sizes or large quantities. Just another money savings option.


Let’s get started on a basic shopping list for weekly essentials for the meals we will be making in an upcoming post.

The Grocery List


  • Milk (Almond Milk)
  • Eggs
  • Cheese (could be purchased in bulk and frozen)
  • Yogurt
  • Butter (I purchase several lb’s when on sale and freeze them)
  • Parmesan Cheese



  • Celery
  • Onions
  • Carrots
  • Green, Red, Orange, Yellow Peppers
  • Mushrooms
  • Cauliflower, Broccoli
  • Assorted Lettuce
  • Spinach
  • Tomatoes
  • FROZEN – Peas, Green Beans, Corn, Mixed Veggies



  • Apples
  • Grapes
  • Bananas
  • Oranges
  • Pears
  • Melons (various)
  • Lemons
  • Fresh Berries
  • FROZEN Berries

Cookery 010


  • Sirloin Steak.
  • Ground Beef
  • Stew Beef
  • Pork Tenderloin
  • Pork Butt Roast
  • Whole Chicken
  • Chicken Leg Quarters
  • Chicken Breasts
  • Salmon Filets
  • Any White Fish (your preference)

NOTES: Larger cuts of meat are always cheaper. Family packs are cheaper as well.


You do NOT need to buy all of these items every week! We are going to break it down. Tonight I will go through the flyers (usually for the two grocery stores closest to home) and I will comprise my easy menu for the next week. Tomorrow I will shop and post what I purchased and how I will prep it all.

This list is my go-to. It a master list of the foods I purchase for our meals. Notice there are no packaged or processed foods on our list. For those of you wanting to lose, keep off or maintain your weight, you will be amazed at what will happen when you take processed food out of your eating plan. Our personal preference is avoiding the processed food as well as all of the additives and chemicals that are found in most foods in the middle isles of the grocery stores.

In the next post I will show you how to plan your grocery list around the sale items in flyers. In the meantime, brew a cuppa tea or coffee and go through your cupboards or pantry, fridge and freezer, and take stock of what items in the above lists you already have. This way you won’t be spending your hard earned money unnecessarily.

Great job!

See you next time.

Until then,









2 thoughts on “Food Prep 101 – The Inventory List

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