10 foods to have in your fridge

Nikki LanBlog, Nutrition Advice

I’m an advocate of being healthy, but also having a sustainable diet that can nourish your body and mind as well as aid with weight loss and energy.

I always get asked about what I eat, so I thought I would bare all and show you the contents of my own fridge. I do share my fridge with my partner, so I do not eat all the food myself, but here is a list of the 10 things that I would recommend that you have in your fridge at home:

1. Cottage Cheese – Packed with protein, cottage cheese is a great go to snack when you need something quick. I love it post workout with Tuna or even as a replacement for butter on things like jacket potatoes

2. Eggs – Great for breakfast. Lunch and dinner. The options are endless with eggs! Inexpensive and filled with vitamin D, B6 and B12 as well as iron, eggs can be an easy way to top up on vitamins and protein. Why not boil some eggs the night before and reach for them as a quick snack.

3. Almond Milk – Lactose intolerance is a growing problem in the UK as it most likely to develop in adults aged 20-40. I have porridge in the morning and 2-4 cups of tea or coffee a day. Let’s say that’s an average of 400ml a day I can save myself 150kcals and 19g of sugar per day just by switching from semi skimmed to unsweetened almond milk.

4. Green Vegetables – I was going to list them separately, but the blog isn’t called ‘20 things to have in your fridge’ I cannot stress enough the importance of eating dark green or other cruciferous vegetables. If you want a low-calorie food that will help you to lose weight, aids anti-aging look no further. Filled with a plethora of vitamins and minerals the health benefit are endless from helping to prevent heart disease and diabetes to providing sun protection through the antioxidants and inflammatory benefits. Turn to green vegetables if you need to get your daily dose of folate as well.

5. Carrots – Another great antioxidant. Carrots are rich in vitamin A, C, K and B8 and fibre. Known for aiding sight carrots and preventing disease, carrots are a great go-to snack. They are more filling than greens and can be dipped in hummus or used to bulk up a salad. As they are sweet, I find they are fantastic for curbing cravings and certainly healthier than chocolate.

6. Hummus – Swap your butter for Hummus! Spread on a wholemeal pitta or used as a dip for a Ryvita or vegetable stick. Chickpeas are packed with iron and B vitamins as well as fibre and protein whereas the lemon will add vitamin C and antioxidants.

7. Dark Chocolate – Yes, personal trainers eat chocolate too. For those of you who crave a treat after dinner this would be my suggestion. Opt for a good quality dark chocolate with over 80% cocoa. In my fridge, I go for Lindt 85% Dark Chocolate. My partner would go for a bar of Galaxy! There have been studies to suggest that eating dark chocolate can reduce blood pressure and stress as well as being a good source of iron, magnesium, and zinc.

8. Chicken – The one food I cannot live without. High in protein, low in calories compared with other meat sources and if you are creative in the kitchen you could make a new recipe each day and not get bored. A staple food for anyone looking to lose weight, build muscle and tone up.

9. Smoked Salmon – We all have busy lives and often there isn’t time to cook, so having a packet of smoked salmon in your fridge can create a quick and easy meal. Add to salad or omelette or simply place a slice on your Ryvita. This is another good source of protein, but more importantly will give you plenty of mega-3 fatty acids which will assist with brain function and can protect you from memory loss and depression.

10. Water – Not a food, but for me an essential. I keep a jug of filtered water in my fridge at all times. It’s cost affective and for me…there’s nothing better than a glass of cold water.

I know we all have different dietary requirements and tastes. But these are the 10 things that I have in my fridge that I would recommend you fill yours with too.

Nikki Lan

For Nikki health and fitness isn’t just a job, it’s a passion and part of her everyday life. With a keen interest in pre and post-natal training Nikki is always looking for new ideas, articles and studies to broaden her already vast knowledge of the subject.

Whether you’re looking to stay active and strong during pregnancy, tone up, or lose weight, Nikki has the tools and dedication you need to achieve your goals.

Latest posts by Nikki Lan (see all)

For Nikki health and fitness isn’t just a job, it’s a passion and part of her everyday life. With a keen interest in pre and post-natal training Nikki is always looking for new ideas, articles and studies to broaden her already vast knowledge of the subject. Whether you’re looking to stay active and strong during pregnancy, tone up, or lose weight, Nikki has the tools and dedication you need to achieve your goals.