What’s in my Fridge? A Grocery List for Your Real Food Fridge

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Keeping your fridge stocked with real, whole foods makes healthy eating easy! Here's a peek of what's in my fridge, complete with a handy grocery shopping list you can take with you to the store. 

UPDATE: This post was originally published in December 2016 and has been updated to reflect new information about healthy, intuitive eating and my approach to nutrition in 2019.

When I was first diagnosed with PCOS and Leaky Gut (+IBS), my doctor put me on an anti-inflammatory diet.

At the time it really helped me take control of my health, learn about the power of nutrition, and the way that food can really nourish your body.

And while I still believe all of those things, I now take a less extreme and dogmatic approach to my diet. I actually don't follow any particular way of eating, even the anti-inflammatory diet. If anything, I'm now learning how to take a more intuitive approach to eating, because I've realized how much things like stress and your relationship to food can really impact things like digestion and hormones–oftentimes even more than the actual food itself!

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A real food fridge

Still, my preference is to keep mostly nourishing foods on hand, so that I can rely less on fast food or highly processed convenience foods. And while I do try to take a mostly ‘real food' approach when I'm eating at home and find foods with minimal ingredient list, and little to no artificial ingredients, fake sweeteners, or questionably preservatives, it's not about being perfect.

If you have a favorite salad dressing that doesn't fit those ‘rules', my advice is to NOT deprive yourself. It's not worth it to stress over every little thing that touches your lips. Overall, it's about making mostly better choices for foods that you feel support your health, especially when you're at home and you can really be in control of what you eat… without bringing out your inner drill sergeant.

Also: you don't need to make the switch all at once. That's totally overwhelming, super expensive and sets you up for failure.

Instead, once you run out of an item that you know doesn't serve your health, simply replace it with a better choice. It's a process and we are all about celebrating progress, not perfection!

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What's in my healthy fridge?

Where to Shop for Healthy Food

I do almost all of my grocery shopping at Thrive Market (use our link to get 40% off your first order and free shipping over $49!), Amazon Subscribe & Save (for dry goods), Sprouts, and Whole Foods for perishable goods, produce and meat. You can even shop at Amazon Fresh and/or Amazon Prime, which fortunately now offers Whole Foods' house brand of products.

Occasionally I'll swing into Trader Joe's, Publix, or a local farmer's market, but Whole Foods is definitely my go-to, whether I go the store myself or order my groceries online to be delivered through Instacart (you can even shop from Costco without a membership!!). If you use my link, you'll get $10 off your first order 🙂

So, let's get into it. Shall we?

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healthy grocery list for your fridge
healthy fridge grocery list

What's in My Fridge

Fresh Organic + Seasonal Produce: Regardless of your dietary preferences or popular diets (keto, vegan, Whole30, etc.), I think we can all agree that fruits and vegetables nourish our bodies, and getting adequate nutrients is important for our health. So, I like to keep my fridge stocked with a rotating selection of organic produce. I always have bags of organic spinach, plus I love keeping lettuces and leafy greens (my favorites are arugula, romaine and baby spring mix, or heartier options like baby kale and rainbow chard), mushrooms, broccoli, cauliflower, Brussels sprouts, peppers, carrots, fresh berries, citrus (lemons, limes, oranges and grapefruit) and plenty of fresh herbs (usually cilantro, flat-leaf parsley, mint and basil) in my fridge. Of course, this is always changing depending on what's in season, which results in fresher food for less money and less environmental impact.

Organic, Pasture-Raised Eggs: Eggs are easily my favorite thing to eat for breakfast, or really any time of day. I'm totally that hipster cook who swears by the Portlandia mantra #putaneggonit. My go-to organic egg sources (if not from a local farm at the farmer's market) is Happy Eggs or Pete and Gerry's.

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Organic, Pasture-Raised Meat: I am a carnivore through and through, but when I'm at home, I try to opt for organic, grass-fed or pasture-raised options as much as possible, which are better for you, the animal and the environment. While buying USDA Certified Organic is a great place to start, this doesn't really tell you anything about animal welfare or environmental impact. So I often look for third-party animal welfare certifications. My favorite meats to buy are bone-in, skin-on chicken breast, pork chops or pork shoulder, ground meats (from turkey and chicken to beef and lamb) and flank steak.

My go-to source: ButcherBox. When you order through this link, you’ll receive FREE pastured bacon AND $20 off your first order! OR you can take advantage of a limited-time special offer like free ground beef for life or free salmon or something else spectacular depending on the time of year–see what ButcherBox has on special today!

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What's in my fridge?

Dairy and Non-Dairy Milks: When I eat or drink dairy, I usually buy full fat (whole) milk, and try to buy organic, grass-fed and/or raw or unpasteurized milk, if I can. I always buy Organic Valley's Half & Half, Organic Valley's Grassmilk, or a full-fat, raw milk from the farmer's market. Same goes for butter–I sometimes use ghee instead, which isn't stored in the fridge–but if you cook with butter, try to find an organic, pastured butter, which is so much better for you than conventional butter. I sometimes enjoy nut milks when I need a creamy liquid in my smoothies, iced coffee, etc. New Barn Almond Milk is the cleanest brand I've found, and I'm also addicted to Forager Project's Cashew Milk and Oatly!'s Oat Milk in my iced coffee… sooo good!

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Other Drinks: When it comes to drinks, I tend to stick with filtered water 99% of the time. But when I need more flavor, I opt for sparkling water like La Croix, herbal teas, and kombucha (I love the carbonation and tang, and it's so incredibly good for your digestion). GT's Synergy is my favorite brand, and I usually buy their Green or Ginger varieties. I also love adding coconut water to my smoothies, or drinking the water plain if I'm feeling particularly dehydrated (cough…Saturday morning…cough). I love Harmless Harvest, which is minimally processed, sustainably sourced and downright delicious!

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Alcohol: While alcohol may not be the healthiest choice, I've found that 1-2 glasses of wine a few nights a week keeps me happy and sane. Of course, I aim to only drink natural, organic and/or biodynamic wines to avoid all the nasty additives found in conventional wines–my favorite resource is Dry Farm Wines. And of course, I always keep a bottle of champagne or sparkling wine chilling in the fridge, so that I'm ready to celebrate a special occasion (or a Tuesday) at a moment's notice! 😉

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natural wine and alcohol

Raw, Organic Apple Cider Vinegar: Whether I'm making salad dressing, whipping up a DIY skincare recipe or just drinking it straight (seriously, a shot of ACV in the morning does wonders for digestion and hormone balance), I go through a lot of apple cider vinegar. I always buy Bragg’s, which is organic, raw, unfiltred and still has the “mother”, which is what makes it so good for you! For a toned down version, try Farmhouse Culture's sauerkraut (I always have their Dill Pickle flavor on hand) or their gut shots.

Cured Meats + Cheeses: I always keep a block of Parmigiano Reggiano on hand because just a tablespoon of it freshly grated over pasta makes a world of difference! I also like Organic Valley's Raw Cheeses and Mt. Sterling Co-op Creamery Raw Goat Milk Sharp Cheddar Cheese. Another good rule of thumb for buying cheese: get it in a block–it's cheaper and you won't have to worry about the anti-caking ingredients found in shredded cheese. I also keep some cured meats in this drawer, like Pederson’s Farms Organic, Sugar-Free Bacon, Applegate Organic Hot Dogs (seriously these make for a great protein-rich snack in a pinch) and Naturalissima's cured meats, like salami, pancetta, proscuitto and chorizo (these are awesome for charcuterie boards at parties!).

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Herring: Ok, I know this sounds crazy, but I always keep a jar of pickled herring in my fridge because it makes for an incredibly easy and delicious snack. I usually buy Blue Hill Bay's herring, and often I'll take a few filets and put them on top of a cracker. Admittedly, herring can be an acquired taste for some, but it's SO GOOD FOR YOU! It's a super rich source of omega-3 fatty acids, heart-healthy essential fats that also play an important role in normal brain development and function, with tons of vitamin D and zinc. Try it!

healthy fridge condiments

Condiments: I usually make salad dressings from scratch because the bottled stuff tends to be filled with so much junk. The exception is Primal Kitchen's Avocado Oil Salad Dressing (honey dijon is my absolute favorite!). I also love their Cilantro Lime marinade and Steak Sauce, which is soooo much better than A1 or conventional steak sauces. They also have great sugar-free BBQ sauces and so much more… honestly, it's all delicious! 

Another good brand for sauces is Tessemae's. I also keep tons of hot sauce in my fridge, using it to add tons of flavor to everything from eggs and roasted veggies to burrito bowls, breakfast skillets and even popcorn. Some of my favorites include Ninja Squirrel Sriracha Sauce, Cholula Hot Sauce + Tobasco. I also always have organic tomato paste, salsa and ketchup in my fridge, and a tub of Miso Master Organic Miso Paste and hummus (I like Roots and Hope Foods).

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healthy grocery list

healthy freezer grocery list

What's in My Freezer

Frozen Organic Fruit and Veggies: Just like my fridge, my freezer is stocked with tons of organic produce. I love using frozen fruit in my smoothies–it makes them icy cold without watering them down with ice cubes. Plus, frozen fruit is picked at the peak of seasonal freshness and frozen on the spot, so it's actually fresher and more flavorful than regular fruit. I almost always have frozen berries, mango, pineapple and cherries on hand. Likewise, I keep a handful of frozen veggies in my freezer to add to soups, pastas and stir-frys. Some of my favorites include peas, sliced okra, green beans, edamame and butternut squash. I pretty much exclusively buy Whole Foods' 365 brand, which is the cheapest I've found for organic options.

SmoothieBoxSuperfood collagen smoothies made from organic fruit and veggies with zero added sugars or preservatives, delivered right to your door for the easiest, healthiest breakfast. I regularly rely on these delicious smoothies since it's faster and easier than having to make my own. Subscribe & Save 20% On 20 Smoothies At SmoothieBox.com, no coupon needed!

Daily HarvestAn amazingly convenient option for nutritionist-created superfood eats, delivered right to your door including smoothies, activated bowls, soups and even sundaes! They make healthy eating easy with pre-portioned cups that you just have to pop in your freezer and then, when you’re ready to eat, they’re ready in 30 seconds. Just add liquid and blend, soak or heat on your schedule. No prep, no mess! Use the code rootandrevel for three free cups in your first box!

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Peeled Ginger Knobs: I think I learned this trick from Rachael Ray, if you can believe it. But basically you buy a piece of ginger, peel it and then cut it into 1-inch chunks. Store it in a plastic bag in the freezer and when a recipe calls for ginger, simply grab a knob and use a microplane grater to grate it into the dish. It's so easy and ensures I always have plenty of this superfood on hand.

Superfoods: I like keeping Sambazon's Superfruit Acai Packets on hand for smoothies and smoothie bowls (I usually opt for the Pure Unsweetened packs and the Supergreens), and Amazing Grass' Organic Wheat Grass to up the nutrition ante on smoothies, juices and other drinks. Not only does wheatgrass contain a plethora of vitamins, minerals, plant-based protein and phyto-nutrients (it’s one of the best sources of living chlorophyll, which is antibacterial and a natural healer), it’s also extremely alkalizing (meaning it naturally balances and increases alkalinity), and it supports your immune system and your body’s detoxification process.

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What's in my freezer?

Wild, Sustainable Seafood: Because I'm really picky about what seafood I eat, I've found it's usually best to buy it frozen. I always look for wild, sustainably-caught seafood to stock my freezer with, ensuring I always have a healthy meal ready to go (frozen seafood defrosts so fast!). My two staples are Whole Foods' Whole Catch Shrimp, which is responsibly farmed, MSC-certified, or if it’s not certified it carries the color-coded sustainability status rankings by partnering organizations, Blue Ocean Institute and Monterey Bay Aquarium. For wild-caught salmon and scallops, you can't find a more sustainable or delicious option that Butcher Box. For my other seafood needs, I stock up from Wild Alaskan Company, an online retailer selling fresh, wild-caught, sustainably harvested seafood like halibut, tuna, shrimp and lobster. Get $15 off your first sustainable seafood order.

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Homemade Bone Broth: About once a month, I'll make a big pot of homemade bone broth to keep stocked in my fridge and freezer. For chicken, I'll use chicken feet and necks and for beef, I opt for bones like marrow, knuckles, and feet. Sometimes I'll just drink this plain, but more often I add it to soups, stocks, sauces, etc. One of the most nourishing and healing foods on the planet!

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What's in my fridge?

Healthy Grocery List

Alright, so there you have it. These anti-inflammatory foods are how I keep my fridge stocked so that healthy meals are always quick and easy to make.

healthy grocery list

To help you stock your own fridge full of foods that will reduce inflammation, I've created a real food shopping list you can take with you to the grocery store. Just click here to download the grocery list!

What's in your fridge? Share in the comments below. I'd love to hear from you!

Keeping your fridge stocked with real, whole foods makes healthy eating easy! Here's a peek of what's in my fridge, complete with a handy grocery shopping list you can take with you to the store. 

About The Author

10 thoughts on “What’s in my Fridge? A Grocery List for Your Real Food Fridge”

  1. We actually have similar items in the fridge except for the wine I think. I don’t usually put vegetables on my fridge because they are easily be spoiled. Thanks for sharing what’s inside your fridge. I enjoyed reading this post.

  2. Connie Schreiber

    I live in Oklahoma and we do not have all of these store to purchase these name brands. We do have Sprouts and thats where I do most of my shopping. I have digestive issues, constipations and fibromylgia and I’m working on all of thee. May have leakky gut and I’m trying diffeent foods to see how well they do for me. I enjoyed reading this article and hope to be able to put some of these in my fridge.

    1. Sprouts is one of my favorite grocery stores and you can find a lot of great items there. 🙂 Do you have a Thrive Market membership? I recommend that since you can get so many amazing products delivered right to your door. Good luck with your healing!

  3. Thank you for sharing your story and resources! I have had digestive issues for around 5 years, and reading your diagnosis journey (replete with the all-too familiar incompatible doctor stories) has empowered me to approach my PCP and inquire about leaky gut. I just stocked up on some healthy, anti-inflammatory swaps from both Thrive and Instacart (merci for the discounts!). Again — many thanks!

  4. Your health advice is so easy to follow and encouraging. I developed a chronic illness a few years ago and not too long after that, orthorexia (the “healthy” eating disorder) due to all of the nutritional advice on the web. While diet has helped so much in my remission, I have just become so overwhelmed and perfectionistic. Your blog posts encourage me to be healthy but don’t encourage any of my obsessive behaviors. Thank you for being so kind, so human and so knowledgeable. Health and happiness to you.

    1. Oh wow, Raina – thank you so much for sharing and your kind words. I feel so happy and honored that you’ve found support here for your health journey! I know how overwhelming and disheartening this can all be. Hang in there – it sounds like you’re on the right track, and not stressing so much about every detail will definitely help! Health and happiness to you, as well. 🙂

    1. I keep mine there after I’ve opened the bottle. But I honestly don’t know if it’s necessary. I don’t keep any of my other vinegars in the fridge, but I take daily shots of ACV so this is a good reminder 😉

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