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Fridge Essentials

By Jackeline Soto

Have you heard the concept of meal plans or meal prep? Okay will a meal prep is supposed to be done in one or two days and it’s supposed to save you time, money, and keep you on track on your diet goals.

But here’s an issue with meal prepping: it’s usually the same thing over and over again for about two weeks to a month and sometimes longer. And since I’m restricting myself to only eating what I’ve made I’m most often than not tempted to eat some things that aren’t so good for me.

So instead I try to keep a fridge full of veggies and fruits so I have an endless amount of meal choices and I’m not as tempted since I’m not restricting myself.

What you should have:

VEGETABLES: Carrots – Celery – Bell Peppers

  • Can be eaten raw
  • Can be used in a soup, or stew
  • Can be used as snacks
  • Delicious

FRUITS: Apples – Grapes – Pears

  • Can be refreshing
  • Great as salad toppings
  • Can be used as snacks
  • Nutritious

GREENS: Spinach – Kale – Lettuce

  • Great for salads
  • Can be used in soups or stews
  • Power greens


  • Adds spice and flavor to your meal
  • Increases metabolism
  • Few calories

FROZEN FRUITS: Strawberries – Berries – Bananas

  • Sometimes cheaper
  • Perfect for smoothies
  • Can be stored in the freezer for an extended period of time


  • Can be used for tacos
  • Can be used for quesadillas
  • Can be stored for a long time
  • Easy to heat up
  • Quick meal

GRAINS: Bread – Cereal – Rice – Pasta

  • Helps regulate digestion
  • Can reduce blood cholesterol
  • Easy to cook

Milk: Whole Milk – Soy Milk – Almond Milk

  • High in calcium
  • High in other minerals and vitamins
  • Can prevent certain health conditions
  • Can buy in half a gallon or gallon


  • High in iron, copper, magnesium, and potassium
  • Antioxidants
  • Lowers blood pressure
  • Reduces heart disease
  • Delicious


  • Keeps you hydrated
  • Easily portable
  • Reduces headaches

LEANER CREAMER: Coffee Creamer in Original and Hazelnut

  • Tastes delicious in coffee, smoothies, teas, baked goods & more
  • Green tea extract
  • Promotes healthy weight loss
  • Non-dairy
  • Coconut oil

LEANER CREAMER: Artisanal Coffee Blends

  • Tiffany’s Breakfast Blend- Light Roast
  • Natasha’s Sunrise Blend – Medium Roast
  • Veronica’s Brew- Dark Roast

All of the above are staples of everyone’s diet to help you maintain a well-balanced healthy diet. But anyway, remember to never restrict yourself if you’re craving a specific sweet or meal and remember the 80-20 rule when it comes to eating.

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