A sports dietitian shares her ALDI grocery list for making healthy meals
Be inspired ahead of your next food shop
When you’re not an expert and you’re being bombarded by nutrition advice every time you open up your favorite social media app, it can be hard to know what to put in your cart at the grocery store and what to leave on the shelf.
So, I asked registered sports dietitian Roxana Ehsani what she reaches for again and again on her ALDI run.
Ehsani’s staples make it easy to create balanced homemade meals packed with protein, fibre and omega-3s without needing to spend hours in the kitchen.
Here are Ehsani’s ALDI staples.
1. Kefir
“I love using kefir in place of milk, juice or yogurt in a smoothie or smoothie bowl,” Ehsani tells Fit&Well.
“It’s a fermented milk product that contains live and active cultures and is rich in probiotics, which can help regulate a more diverse gut microbiome, and support bowel movements and immune health.”
Kefir is also a source of calcium and vitamin D for bone health. The Friendly Farms kefir Ehsani buys also contains 10g of protein per cup to help her meet her protein target.
Use it in place of milk, stir it into soup for extra creaminess or whip it up into a sauce or salad dressing for a nutritional boost.
2. Pistachios
Pistachios are an underrated nutritional powerhouse that Ehsani always adds to her cart.
“They have a trio of nutrients: containing healthy unsaturated fats, dietary fiber, and plant protein,” she says. “They are also unique in that they contain all essential amino acids, making them a complete plant protein.”
High in protein and fiber, they support heart health, blood sugar balance, weight management and muscle recovery—especially important after a workout.
Have them as a post-workout snack, add them to cereal or sprinkle on top of salads or grain bowls. “You can even use them as a crust on salmon,” suggests Ehsani.
3. Sweet potatoes
“Rich in vitamin A, which can support vision and immune health, sweet potatoes are a great source of dietary fiber—which supports gut health and prevents constipation,” explains Ehsani.
They’re easy to incorporate into your diet too. “You can bake them, roast them or air-fry them,” she says.
“Make them into sweet potato mash, slice them up and use them as toast, or add them to soups, stews or stir-fries. I love using them to whip up healthy baked goods too.”
4. Wild Caught Alaska Sockeye Salmon
“Salmon is an excellent source of omega-3 fatty acids that support brain, immune and heart health,” says Ehsani.
“It’s also a high-quality source of protein and it contains vitamin D, a nutrient that isn’t found naturally in many other foods.
“I like to choose wild-caught salmon from Alaska as it contains more nutrients and fewer contaminants compared to other varieties,” Ehsani adds.
You can air-fry, pan-fry, grill or roast salmon, or take inspiration from Ehsani and add it to a sheet pan with vegetables and sweet potato for an easy, balanced midweek meal.
5. Eggs
“Eggs are very versatile and a staple I always pick up at the grocery store,” says Ehsani.
“They are a complete protein source, containing essential vitamins and minerals like lutein, choline, and vitamin D, which support eye, brain and bone health, as well as the immune system.”
There are lots of ways to incorporate them into your diet. “You can use them to whip up pancakes, waffles, make scrambled eggs, easy-over eggs, or hard-boiled eggs.
“Or, pop them into a sandwich, wrap or on top of a salad,” suggests Ehsani.
