The 28 Pantry

If you’re anything like me then you love a list. I like organising my life and keeping my sanity by checking off what I need to do, what I need to buy, what I need to read, what I need to watch …anything really. Lists. Love them. My mum was a list maker, so I think I get it from her.


I had to pack up my pantry today because I’m moving house this week (to one with a grown up pantry, two bathrooms, two toilets and an inside laundry…but all of that is another post!) And it occurred to me that some may find my 28 Pantry List useful – especially if you’re starting out or aren’t that familiar with all the herbs and spices and fancy schmancy stuff that gets listed on our recipes.

So here it is…a beginners pantry for 28. According to me, anyway. Oh…and don’t feel you have to rush out and buy all this stuff. Just, you know, cross it off as you go along…I’ve just found that if I have all these things in my cupboard or freezer then I’m always set for some 28 meal and just need fresh vegetables. Happy Pantry Shopping!

You can download your own list – just click on the image. 

The Baking, Cooking and (pretend) Carb Section

  • Coconut Oil (buy up when it’s on sale. Aldi are ace for regular specials on this stuff)
  • Rice Malt Syrup (usually in the health food section)
  • Raw Cacao (usually in the health food section)
  • Almond Meal
  • Quinoa
  • Gluten Free Pasta (Barilla is the best!)
  • Gluten Free Flour OR Wholemeal Flour (or just Plain if you prefer)
  • Brown Rice
  • Corn tortillas
  • Red Lentils
  • Green Lentils
  • Chia Seeds
  • Rolled Oats
  • Baking Powder
  • Vanilla Extract
  • Dates
  • Sesame Seeds
  • Cashew Nuts
  • Almonds
  • Pumpkin Seeds (also known by their sexier Spanish name of Pepitas)

The Flavour Station

  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Dijon Mustard
  • Maple Syrup
  • Mirin (Japanese Rice Wine)
  • Olive Oil
  • Peanut Butter
  • Red Wine Vinegar
  • Soy Sauce or Tamari (Gluten Free version)
  • Sweet Chill Sauce
  • Tahini
  • White Wine Vinegar
  • Wholegrain mustard

The Cannery

  • Canellini Beans
  • Chickpeas
  • Coconut Cream
  • Coconut Milk (this one’s for cooking)
  • Corn
  • Kidney Beans
  • Tinned Tomatoes – Ardmona is the only Australian grown, made and owned (if that makes a difference to you…it does to me)

I get also make sure I have small cans of corn, beans and tuna and then I’ve always got my ‘can lunch’ anytime, anywhere!

The Long Life Shelf

  • Almond Milk
  • Coconut Milk (this one is for smoothies, the canned one is for cooking)
  • Chicken Stock (Aside from liquid stock, I also keep powdered Massel Chicken-style stock, which is useful for flavouring and is a vegetarian option.)
  • Vegetable Stock

The Spice Rack

  • Basil
  • Cardamom
  • Chilli
  • Cinnamon
  • Coriander Seeds
  • Cumin
  • Curry powder
  • Five-Spice
  • Garam Masala
  • Oregano
  • Paprika (smoked)
  • Rosemary
  • Turmeric

Handy to have in the freezer

  • Chicken breasts
  • Chicken thighs
  • Frozen peas
  • Mince beef
  • Peeled & chopped old bananas (for your smoothies!)

BTW – You should totes grab yourself a copy of Sam’s book where he and Steph Lowe (our marvellous nutrition Kween) have talked about this stuff at length. Brilliant.

10 thoughts on “The 28 Pantry

  1. Great list and how pleased am I.except for gluten free pasta,white wine vinegar and whole grain mustard I have your entire list and more (esp in spice rack, canned beans and tuna) 👍👍

  2. Your the best Kim … I am def going to tick my pantry off with this list … some things are a struggle to find in some stores xxx omg love this!!!!!!

  3. Thanks Ksenim that is just a must have in the 28 kitchen YOu should send it to the crew and it should be on the 28 program website. I have printed two and save a copy. I a list person too Cant live without a list. A list for work around the house. A shopping list. A to do list. Hope your move wasnt too frustrating and that you are settled in now. Cheers laraine

  4. Hi Kim, Your blog’s just awesome – I’ve been following it from day one. I’ve been with 28 since July last year, but my adherence waxes and wanes despite how much I love the program. What’s brilliant is that when I do get around to reading your posts, which means it’s usually 3 or 4 at a time, they never fail to motivate me to apply myself just that little bit more. Your ‘bare it all’ approach is refreshing and entertaining, always a bright spot in the day, so thank you for your openness and sharing on such a personal level. Hope settling into your new home is happening mostly drama-free. Leonie

    • Thanks so much for your comment and feedback Leonie. I’m so glad to hear that you enjoy my blog. It means a lot to me x

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