Small enough to start
No giant master pantry. Just a short first-pass list you can scan while shopping.
Free beginner checklist for West African
West African Pantry Checklist
A practical West African pantry starter for rice, beans, palm oil, cassava, groundnuts, and big-batch meals.
Parboiled riceBlack-eyed peasPalm oilGroundnut pasteCassava flourGariEgusi seedsDried fish
Built for external memory
Use the checklist as a reusable Have/Need system when your brain drops the thread.
Meals included
The staple list is tied to easy first meals so ingredients do not become shelf clutter.
West African pantry staples
Starter checklist
Use this as a first pass, then remove anything you do not cook with. The goal is a pantry that lowers decisions, not a perfect collection.
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Parboiled rice Starter item 1
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Black-eyed peas Starter item 2
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Palm oil Starter item 3
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Groundnut paste Starter item 4
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Cassava flour Starter item 5
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Gari Starter item 6
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Egusi seeds Starter item 7
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Dried fish Starter item 8
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Tomato paste Starter item 9
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Scotch bonnet peppers Starter item 10
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Plantains Starter item 11
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Maggi cubes Starter item 12
Turn this into a repeat grocery list
PantryOK is an ADHD-friendly pantry and grocery list app for repeat buys, running-low reminders, household staples, and low-effort shopping resets.
Quick notes
Is this a complete West African pantry?
No. It is a beginner starter list for people who want fewer decisions at the grocery store. Add regional, family, religious, dietary, and brand preferences as needed.
Why is the title ADHD-friendly?
The page is structured around external memory, short lists, and repeatable meals. PantryOK is a practical organization app, not a medical device, diagnostic tool, or ADHD treatment.