We all know this: you have a busy day at home and suddenly you realize you are starving – so go to the fridge and end up eating a handful of snacks that leave you feeling sick. Hey, this happens to the best of us.

Fortunately, the experts have weighed up their favorite tips that you should always have on hand in your fridge or freezer. Have this important groceries easily accessible in your refrigerator means that if you are hungry, you are more likely to have one of these healthy snacks and feel full and satisfied without gaining any additional weight.

Snack essentials for the refrigerator

  1. celery. High in water and fiber with a refreshing crunch factor that includes a filling snack that will fill you up without tipping the scales, ”says Hemalee Patel, DO at One Medical.
  2. radish. Like celery, they’re high in fiber and low in calories, explains Patel.
  3. Cucumber. These tasty vegetables are crispy, tasty and rich in water, patel notes.
  4. Hummus. “Perfect with your vegetables as a quick snack that is high in fiber and high-quality fat to keep you feeling full,” says Patel.
  5. Greek yogurt. This refrigerator staple is high in protein, low in sugar, great flavor, and filling. “Add a few berries and sprinkled nuts for a sweet treat, or add a little spice and make a savory dip for your vegetables,” says Patel.
  6. Berry. They are high in antioxidants, vitamins and minerals and low in calories. They’re perfect for snacking and so easy to add to a smoothie for a quick and healthy snack or meal, ”says Kelsey Riley, a registered nurse and founder of Planted in the Kitchen, a plant-based food blog.
  7. Peeled, ripe bananas. Put these in the freezer and enjoy this freezer for a snack. “Ripe bananas are a good source of fiber, antioxidants, and vitamin B6. Peel them and keep them broken in a freezer bag (or other container). Take out as much as you need at once for a quick base for smoothies or vegan banana ice cream, ”says Holly Klamer, MS, RDN.
  8. Avocados. Not only are avocados a delicious addition to any meal, they also have nutritional value. “I am a big believer in healthy fats for energy, digestive health, glowing skin, and general wellbeing. Avocados are the perfect example of this, ”says Dr. Stephanie Nichols, an inclusive physician and Eu Natural’s medical advisor. They are also full of vitamins and minerals that are essential for a healthy mind and body. Try these amazing avocado recipes to incorporate more into your diet.
  9. Watermelon. “The high water content of this cute melon is high in carotenoids, lycopene, and vitamin C and will keep you satisfied and hydrated,” says April Olivolo, certified personal trainer and certified nutrition coach.
  10. Blueberries. Those blue power marbles are bursting with antioxidants and phytoflavinoids, not to mention vitamin C and potassium, according to Olivolo.
  11. Goji berries. Store these powerhouses in your fridge. They’re rich in zeaxanthin to protect against oxidative stress and are also ideal for “taming a sweet tooth with their bittersweet taste and chewy texture,” says Olivolo. Try them in a superfood energy bite.
  12. Pistachios. They contain some of the richest antioxidants and fiber of any nut. Plus, pistachios are a healthy weight loss snack, says Olivolo.
  13. Red pepper. Because they stay on the vine the longest, red bells contain over 10 times more beta-carotene and 1.5 times more vitamin C than their green cousins, explains Olivolo.

Healthy drinks on hand

  1. Seltzer water. Drinking seltzer water “pure or with fruit essence moisturizes and quenches thirst without the addition of sugar from other carbonated drinks,” says Patel.
  2. Coconut water. Perfect for the days after your workout, this must-have drink will give you energy with an electrolyte boost.
  3. bone broth. “Nutrient-rich, warming and rich in protein, it can be warmed up at any time of the day and consumed as a filling drink,” says Patel.
  4. Green tea. Not only is this deep green elixir bursting with polyphenols and antioxidants, it also stimulates the metabolism and helps burn fat, says Olivolo. Keep it in the refrigerator for a refreshing glass of goodness.

Related: 12 Ways to Detoxify and Reduce Food Cravings Once and For All

The best meal staples

  1. Overnight Oats. Soaking overnight oats with chia seeds provides fiber, protein, and is a filling and filling meal that provides energy without a sugar crash. “Overnight oats are also rich in manganese, zinc, copper, iron and phosphorus,” says Patel.
  2. Hard boiled eggs. Keep them in stock and on a shelf within easy reach. This refrigerator staple is high in protein and a portable, healthy snack, says Patel.
  3. Soup. With clear broth and tons of veggies, this is an easy-to-reheat option that you can keep in the refrigerator. “If you have a soup recipe that you enjoy making, double your serving and freeze half to have a healthy meal ready,” says Laura Zea, MS, nutritionist.
  4. salmon. “Salmon is rich in omega-3 fatty acids and astaxanthin and is a near-perfect protein for supporting muscle regeneration and appetite control,” says Olivolo.

Indispensable side dishes for fridges and freezers

  1. sauerkraut. This keeps well in the refrigerator and can be added to a salad for instant umami, or it can be used as a pre-meal snack, which is very nutritious and high in prebiotics and probiotics, says Patel.
  2. spinach. This is a must have in every kitchen. It’s the perfect vegetable because it’s high in antioxidants, vitamins, minerals, and fiber, and low in calories and sugar. “It is also easy to digest and very versatile. You can have it with virtually any meal, whether you’re on a vegan, ketogenic, plant-based paleo, Whole30, or any other diet, ”says Heather Hanks, Nutritionist at Instapot.
  3. Kimchi. “Kimchi not only lasts a long time in the refrigerator, it also provides beneficial bacteria because it is a fermented vegetable,” says Michele Sidorenkov, RDN. It adds extra vegetables to a dish and offers a ton of flavor so you don’t have to add other sweet sauces or salty condiments.
  4. Frozen rice cauliflower. Think of this as a convenient way to enhance the vegetables in your diet in both sweet and savory dishes. “Scoop something out of the bag to add to rice dishes to add extra vegetables to your meal that no one will notice,” says Lauren Harris-Pincus, MS, RDN and author of The Protein-Packed Breakfast Club. “Mix in grated cauliflower into your smoothie for extra creaminess and fiber without the cauliflower flavor.” A one-cup serving of cauliflower has only 25 calories and 100% of the daily value of vitamin C, along with antioxidants.

Related: 23 healthy snacks to pack in your travel bag

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Tasteful add-ons

  1. Ground flaxseed. “Yoghurt, smoothies, salads or oatmeal can easily be filled with a spoon. It is a good source of fiber, omega-3 fatty acids and iron, ”says Klamer.
  2. Ricotta cheese. “Ricotta cheese contains more protein and calcium than cottage cheese. It can be used as a spread on toast or as a base for a pasta dish, ”says Klamer.
  3. Chia seeds. “These superfoods are high in minerals and add a dose of protein and healthy fat like omega-3s,” says Zea. A pinch of these seeds will improve the nutrition of any meal. Zea suggests keeping them in the freezer so they will last longer.
  4. Hemp seeds. These nutty gemstones – rich in essential fatty acids, proteins, and fiber – are perfect to sprinkle over oatmeal or yogurt, says Olivolo.

Now that you have your fridge essentials stocked up, try these 100+ fridge organization tips to keep all those healthy items easily accessible!


  • Hemalee Patel, DO, internal medicine doctor at One Medical
  • Kelsey Riley, Nurse, Founder of Planted in the Kitchen
  • Holly Klamer, MS, RDN
  • Dr. Stephanie Nichols, Integrative Physician and Medical Advisor for Eu Natural
  • April Olivolo, certified personal trainer, certified nutrition coach
  • Laura Zea, MS, nutritionist
  • Heather Hanks, Nutritionist at Instapot
  • Michele Sidorenkov, RDN
  • Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club
  • Antioxidant Journal: “Zeaxanthin: Metabolism, Properties and Antioxidant Protection of Eyes, Heart, Liver and Skin”
  • Front Biosci (Landmark Ed): “Effects of Sugar on the Body, Brain and Behavior”


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