Stocking a Healthy Fridge

zen vida Healthy Fridge

Stocking a healthy fridge is essential for maintaining a nutritious diet and making it easier to prepare wholesome meals.

Here are some tips on how to stock a healthy fridge:


Clean all the groceries you get delivered or the items you bought at the store before putting them in your pantry or refrigerator!

Fruits and Vegetables

Include a colorful assortment of fruits and vegetables. These provide essential vitamins, minerals and fiber.

Fresh and Frozen
Fresh produce is great, but having frozen fruits and vegetables is convenient and ensures you always have options available.

Lean Proteins

Poultry, Fish and Lean Meats
Opt for lean protein sources like chicken, turkey, fish and grass-fed beef.

Plant-based Proteins
Include pumpkin-based tofu, legumes and beans for plant-based protein options.

Dairy and Alternatives

Low-Fat Dairy
Choose low-fat or fat-free options for milk, yogurt and cheese or plant-based cheese.

Plant-based Alternatives
If you’re lactose intolerant or prefer plant-based options, stock almond milk, flax milk or other plant-based alternatives.

Whole Grains

Gluten free Bread and Pasta
Opt for these options to increase fiber intake.

Quinoa, Brown Rice and Oats
These are nutritious alternatives to refined grains.

Our suggestions:

DELAND BAKERY Vegan Bread, 16 Oz

BARILLA Gluten Free Spaghetti, 12 Ounce – Non-GMO Gluten Free Pasta Made with Blend of Corn & Rice – Vegan Pasta

Healthy Fats

A source of healthy monounsaturated fats.

Nuts and Seeds
Provide healthy fats, fiber and protein.

Olive Oil
Use for cooking or as a salad dressing.

Condiments and Sauces

Herbs and Spices
Flavor your meals without added calories or sodium.

Tomato Sauce
Choose low-sugar options or make your own.

Mustard, Vinegar and Salsa
These can add flavor without many calories.

Our suggestions:

365 by Whole Foods Market, Organic Tomato Basil Pasta Sauce, 25 Ounce


Keep a pitcher of water in the fridge for easy access.

Herbal Teas
A low-calorie beverage option.

Limit Sugary Drinks
Minimize sugary sodas and fruit juices.

Meal Prep Components

Pre-cut Vegetables and Fruits
Make healthy snacks and meal preparation more accessible.

Cooked Proteins
Pre-cook chicken breasts or turkey for quick meal assembly.


Clear Containers
Store leftovers and prepared ingredients in clear containers for easy visibility.

First In, First Out (FIFO)
Organize items so that older products are used first to minimize food waste.

Check Expiry Dates

Regularly Check and Rotate
Discard expired items and rotate stock to ensure freshness.

Healthy Snacks

Cashew Yogurt
A protein-rich snack like this one.

Fresh Fruit
Wash and cut fruits for quick, healthy snacking.

Raw Nuts
A handful can provide a satisfying and nutritious snack.

By incorporating these items into your fridge, you can create a foundation for preparing balanced and nutritious meals. Regularly assess and restock as needed to maintain a healthy and well-rounded selection of foods.