With the growing number of Coronavirus cases, people are getting nervous about quarantine and not being able to leave their house. Then more people become nervous about having enough food for the time that they are quarantined because there seems to be a number of price gauging and items selling out in the grocery store (yes, people are buying up toilet paper, but that’s ok).

But have no fear. The first thing for you to do is breathe. Relax and breathe. Everything will be alright as long as we keep a level head.

In an effort to minimize your fears and allow you to save money wherever possible, here is a list of items one would need to survive an extended amount of time in quarantine.

But before you start shopping, here’s what to keep in mind:

  • Do not hoard and buy up everything. Remember that there’s no need to buy out the stock at your local grocery store. Right now there’s no indication that food retailers will be unable to meet the demand of consumers. The only struggle retailers are reporting is having the staff to physically restock the shelves. So relax.
  • When shopping, try to wipe down the shopping cart with cleaning wipes or hand sanitizer. Many stores are making this available now more than ever, so if you don’t see some by your store, ask someone who works there for something to wipe it down.
  • Think about shopping at off-peak times. If you’re working from home, your schedule is likely a bit more flexible.
  • Make a shopping list of what you need. How many times do you find yourself mindlessly wandering around looking for something? Making a full list will help limit the time you’re in the store.
  • What meals will last? What meals make good leftovers?
  • If you’re unable to consume it within four days, freeze it until you’re ready to eat the rest. Use caution buying food, which might have been handled by others – example: the produce section. It might be a good idea to go with prepackaged/frozen items.

Shopping List (full list):

Beans and legumes
Reach for these on your next trip to the store, because they’re not only long-lasting but also a great starting point for a nutrient-rich meal. “Beans and legumes are excellent shelf-stable sources of plant protein,” Pike said.

Chickpeas or lentils for example, can be mixed with salads and pasta dishes, or used in soups and stews. They can also be used for making homemade hummus.

Canned fish
Canned or vacuum-packed protein sources like tuna or salmon are also highly nutritious, and offer a boost of heart-healthy omega-3 fatty acids.

Nut butters
These are a great source of protein and healthy fats, and pair well with lots of foods, from crackers and breads to apples and bananas. Sun butter, which is made from sunflower seeds, is appropriate for those with peanut or tree nut allergies.

Whole-wheat and bean pastas, quinoa and brown rice
These are the nutrient-rich grains to stock up on, and they can be used as a side dish or mixed with proteins and vegetables.

Steel-cut oats
I know, they are not the best tasting, but you can cook oats and…