Have you ever stared at your fridge and wondered what you were eating? A fridge in stock makes healthy eating very easy and more fun. These 10 staples are always on hand in our home as they are favorite, versatile and family friendly.
Whenever we are out of below, we often run to the store! (Especially milk and greens.) I know that you can use combinations of them to make something at any time. Below, we’ve shared why they’re good for you and ideas for each of the two recipes (many linked to your favorite blog recipes).
Older posts you might like: grocery (children), grocery updates (including toddlers), what I bought with Whole Foods & Pantry staples!
The 10 foods I always have in the fridge
1. Whole milk (or protein-filled milk alternative)
Why I love it
If you need snacks after a soccer game or to increase protein content like oatmeal, smoothies, pancakes, soups, cereals, etc., the whole milk is my go-to quick protein. Plus, the kids enjoy it too!
nutrition
The whole milk is a nutritional force, providing a rich source of calcium and vitamin D to support bone health, and is a high-quality protein that helps muscle repair and feel full. Natural fats in whole milk also help absorb fat-soluble vitamins, adding satisfactory creaminess to your recipes.
For those who prefer or need dairy-free options, non-dairy milking such as peas and soy milk offers excellent alternatives with comparable protein content, often adding vitamins and minerals to provide excellent alternatives to smoothies and cooking. You can also always add protein powder to your rice or almond milk if it is on the low side.
Recipe Ideas
2. egg
Why do I love them?
Eggs for breakfast, lunch, dinner, or snacks are the number one “easy dinner” when the fridge can be empty. We use them on things or simply eat them ourselves. Vegetable scramble is my favorite lunch when I drink salads and dinners.
nutrition
Eggs are nutritional superstars and provide all nine essential amino acids completely to protein, making them the perfect building block for any diet. It is also rich in choline, an essential nutrient for brain health, and also vitamin D and B12, which support bone strength and red blood cell formation. Beyond nutrition, eggs are extremely versatile and affordable and a daily staple.
Recipe Ideas
3. Spinach or arugula
Spinach and arugula are lush greens with vitamins A, C and K respectively, supporting vision, immune function and blood clotting. It is also an excellent source of plant-based iron and folic acid, which are important for energy production and cell health. These greens are low in calories, but are high in fiber, which helps you feel satisfied and satisfied. Arugula adds pepper flavour and antioxidants that contribute to the overall wellness.
Recipe Ideas
4. Greek yogurt
Greek yogurt is a creamy protein source that usually has twice as much protein as regular yogurt, making it perfect for muscle repair and keeping you full. It also contains probiotics that support digestive health, rich in calcium, vitamin B12, and iodine, and contains essential nutrients for bone strength, energy metabolism and thyroid function. Its thick texture makes it perfect as a base for breakfast, snacks or dressings.
Recipe Ideas
5. Cheese (shredded + salad-friendly variety)
Cheese provides a delicious source of calcium and protein as well as vitamin B12, which is important for neuronal health and red blood cells. The healthy fats found in cheese not only contribute to its rich flavor, but also help the body absorb fat-soluble vitamins. Adding cheese to your dishes will improve both texture and nutrition, making your meal more satisfying.
Recipe Ideas
This is the best cheese ever:
6. Fruits that last for a while (fresh + frozen)
Fruits are naturally packed with fiber, antioxidants, and natural sugars that provide rapid energy. Fresh fruits like apples and citrus are kept well in the fridge and provide stable doses of vitamin C and potassium, while frozen fruits retain most of the nutrients and are useful for smoothies, baking, or oatmeal toppings. Their antioxidants help protect cells from damage, while the fibers support digestion and heart health.
Recipe Ideas
7. tortilla
Tortillas, especially when made from whole grains, provide a flexible source of carbohydrates and fiber, fueling the body with sustained energy. They act as a convenient base for wraps, quesadillas, or quick pizzas, allowing you to load vegetables, protein and healthy fats for a balanced diet.
Recipe Ideas
8. rest
Leftovers can be an incredible source of nutrition that provides a balanced combination of protein, vegetables and grains you have already prepared. Reduce food waste, save cooking time and promote dietary diversity. Plus, reusing leftovers into new dishes can cause creativity in your kitchen.
Recipe Ideas
9. Frozen salmon or cod cake
Frozen salmon and cod cakes are an easy way to enjoy the benefits of omega-3 fatty acids that promote heart and brain health. It is also an excellent source of protein and vitamin D. Holding these in your hands will help you quickly whip nutritious diets, support anti-inflammatory diets, and maintain healthy bones.
Recipe Ideas
10. Ice cream
Ice cream is often considered a treat, but it can also provide calcium and carbohydrates that fuel your body. Taking ice cream in mind and enjoying it is part of a balanced lifestyle and provides a pleasant way to satisfy your cravings without feeling guilty.
What do you have in your fridge?
These 10 foods are nourishing, inspirational and prepared for what a day brings. What is your go-to fridge staple food? Exchange your favorites in comments!
