The dreaded C-word lately: CORONAVIRUS.

With the government recently announcing that people in certain parts of the country will face “shelter in place”, attention is now focusing on “what foods should I have on hand?” Do I need 50 rolls of toilet paper? Probably not. When it comes to eating, this doesn’t mean you have to live on canned soup alone. For healthy eating I suggest fruits, vegetables, whole grains, protein and healthy fats- AND yes this is definitely possible.

Nutrition Connections suggested (vegan) pantry list for COVID-19:

Canned Goods

  • Canned beans (chickpeas, black beans, refried beans)
  • Canned tomatoes, canned artichokes
  • Light canned coconut milk

Grains/Dried goods

  • Chickpea pasta (of course BANZA), Lentil pasta, Soba pasta, whole wheat pasta
  • Brown rice, quinoa, bulgar wheat
  • Rolled Oats, granola, hot cereal
  • Whole grain bread, corn tortillas, corn flour
  • Bagged raw beans, red beans, lentils-red, green, brown
  • Whole grain crackers
  • Corn tortillas
  • Skinny popcorn
  • Roasted chickpeas
  • Chia seeds/flax seeds/pumpkin seeds/hemp seeds
  • Raw nuts (almonds, cashews, almonds, etc)
  • Nut butters (peanut, cashew, almond)
  • Tahini
  • Corn meal
  • Bread crumbs


  • Fresh vegetables- baby carrots, tomatoes, bell peppers, lemons/lines, garlic, onions, kale, sweet potatoes/ potatoes, yams, ginger, mushrooms
  • Fresh fruit-grapes, bananas, oranges, clementine’s

Frozen produce

  • Frozen vegetables—spinach, kale, cauliflower, broccoli, butternut squash, corn, edamame
  • Frozen fruit-berries (blueberries, strawberries, mangoes, cherries)


  • Tofu, firm, tofu crumbles, Tempeh
  • Yogurts, Kefir


  • Plant based milk (pea, almond, cashew), shelf life almond milk
  • Vegan shredded cheese


  • Hummus
  • Spices (garlic powder, kosher salt, black pepper, cayenne pepper, cumin)
  • Tea (Green tea, chamomile, kava)
  • Maple syrup, raw sugar, dates, raisins
  • Vegetable broth
  • Olive oil
  • Nutritional Yeast
  • Vinegar, red/balsamic


Do a quick inventory and get an idea what you have on hand to make sure you have enough to last you with your family consumption for at least two weeks. If COVID-19 does force you into isolation, hopefully, this prep list reduces some of your  STRESS.

Carol Aguirre MS, RD/LDN