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The “How To” on Filling up an Empty Fridge

By Dana Yarn, RDLDHow to Stock a Healthy Fridge

Looking to start a new nutrition plan and ready to clean out your fridge and re-stock with only healthy foods?   Having a clean fridge loaded with healthy foods that are easy to cook with and grab is essential to success. Here are a few simple tips to get your started.


I have had the shop from home food service for almost 7 years so 70% of my veggies and fruits are frozen, this makes life easy when I have not planned dinner out.  When it comes to the fresh stuff only buy what I know what I am going to eat. Here is an example of my weekly fresh produce list at the store.  I try to avoid waste, only buy what you need!

  • 3 fruits (watermelon, apples, grapes...)
  • 4-5 vegetables (bags of salad, zucchini, carrots, onion, peppers, etc....)
  • 1-2 bags of nuts for snacks (walnuts, pecans, almonds, etc.)
  • Produce section dips like hummus, salsa, and guacamole, you need something to dip all those veggies in!


The food service allows me to have 95% my meat, poultry and fish accessible in my freezer, to be honest this is the number one reason I joined the service- convenience!  We have certified all natural salmon, tilapia, tuna, steaks, ground beef, pork tenderloin, chicken breast, roast, and hamburger patties to name a few stocked in our freezer. I occasionally buy some nitrate free bacon, sausage or cold cuts in addition to the meats that I already have stocked.  

Dairy & Non Dairy Products:

  • Greek or coconut yogurt as snacks
  • Grass fed butter to cook with
  • Cottage cheese for meals and snacks
  • Unsweetened almond or coconut milk for shakes and to cook with
  • Full fat cheese (slices and shredded) for recipes
  • Cage free eggs for breakfast and to cook with
  • Oil and vinegar based salad dressings as marinades and for salads
  • All natural ice cream (non-dairy coconut milk ice cream is my favorite!)

Stock up your fridge and freezer with these basics and you will be on your way to a healthier lifestyle!

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