The five food essentials a nutritionist keeps in her fridge
High in protein and rich in fiber, these foods are easy nutrition wins
Cooking is not my forte. Spending time in the kitchen feels like a chore rather than a joy, and when I’m grocery shopping I find myself reaching for the same old foods on repeat.
I’m genuinely impressed when someone can whip up a nutritious and delicious meal from whatever happens to be left over in their fridge, so, in an effort to mix things up and bring fresh inspiration to my meals, I asked Cara Shaw, a registered nutritional therapist, what five ingredients she always keeps stocked in her fridge.
Her top picks are high in protein, rich in fiber—helping you feel fuller for longer—versatile, and good for gut health.
1. Greek yoghurt
Greek yoghurt is naturally high in protein and one of the easiest fridge staples to build meals around, or even eat on its own. “It’s a great way to keep you fuller for longer,” Shaw tells Fit&Well. “I use it for breakfast bowls, snacks, dips or even salad dressings.”
2. Eggs
Another high-protein staple is the egg, which is also one of the best sources of choline, a nutrient Shaw says is “far too underplayed”.
“Choline is key for brain health and cell membranes, making it a foundational nutrient and not enough of us are getting in the recommended amount daily,” Shaw explains.
It’s recommended that adults have between 425mg (women) and 550mg (men) daily, with one egg containing around 125 to 160mg. “I try to have eggs in different ways across the day to top up my choline supply, from boiled eggs to poached and even stirring them into porridge,” Shaw says.
3. Apples
A great grab-and-go snack, but according to Shaw, there’s another way to have apples that makes them an easy nutrition win.
“I always keep apples in the fridge because they’re rich in fiber and easy to stew for a digestion-friendly and gut-soothing topping,” she says.
Adding stewed apples to yoghurt bowls or porridge is an easy, fuss-free way to support gut health—ideal for someone like me, who doesn’t want to spend too long in the kitchen.
4. Rocket
Rocket is Shaw’s salad leaf of choice. “It’s one of my favorites because its bitter compounds can help to stimulate stomach acid that supports digestion,” she explains.
“I often add it to my meals, and dress it with apple cider vinegar, olive oil and sea salt to kickstart my digestion, in order to properly absorb the nutrients that I'm about to eat.”
5. Broccoli sprouts
Perhaps the most divisive on the list, Shaw keeps her fridge well-stocked with broccoli sprouts, which are anti-inflammatory, have antioxidant benefits and support gut health.
“I love adding them to meals because they contain compounds like glucosinolates and indole-3-carbinol (I3C), which support the body’s natural hormone detoxification pathways,” explains Shaw. “I add them to salads, eggs, sandwiches and lunch bowls for an easy nutrient boost.”
