Inside Scoop: Learn how to stock your fridge from some of the top wellness experts out there, just in time if you’re looking to Marie Kondo your life.


We love that everyone is taking on a Marie Kondo challenge and tidying up their homes, relationships, diets, and well, their entire lives really. 

One of our favourite things to get people to tackle is how to tidy up their kitchens and how to stock their fridges to make nutrition taste better, way easier, and totally accessible.

That’s why we wanted to showcase something special, so we’ve rounded up 8 wellness experts and asked them to take a photo of the inside of their fridges for us, and give us some of their top tips on how they like to keep it healthy in the kitchen. You’ll be pleasantly surprised that nearly everyone loves their eggs, we’re all about the healthy fats, there’s room for beer, and butter is in!

If you’re looking for the best tips on how to stock your fridge, you’re going to love getting a little personal, and taking a peek into the lives of these experts.





My typical staples include eggs, Greek yogurt, cottage cheese, baby carrots, milk and almond milk, and tons of fruit. I also always have a huge container full of hard boiled eggs, because I will prep 2 dozen on Sunday for easy snacks and breakfasts throughout the week.

I like to grill a few pounds of chicken breasts or pork tenderloin on the weekend, slice it up and have it ready for fast lunches and dinners on busy days. Doing some prep work on the weekend by cooking protein, as well as cleaning and chopping vegetables definitely helps keep me on track.

And a major tip for how to stock your fridge in a healthy way is that I recommend putting the healthiest food in clear containers at eye level in the fridge, and hiding the less healthy treats in opaque containers in the back of the fridge. When you’re ravenous and need a quick meal or snack, you’re more likely to go for the first thing that catches your eye!


Abbey Sharp is a Media and Culinary Registered Dietitian (RD), blogger and YouTuber. She has represented top international brands and acted as a resident expert for the Marilyn Denis Show, Greatist, Eating Well, Ricardo, and Best Health Magazine. Abbey looks forward to the release of her first Penguin Random House cookbook in Winter 2018 called Mindful Glow

All social handles @AbbeysKitchen



I love visiting farmer’s markets, grocery shopping and cooking so it’s not surprising that what’s in my fridge right now might be very different than what’s in it by next week. We eat at home a lot as a family, so I rarely let food go to waste.

This little glimpse into my fridge gives you a good idea of what we like to eat, and how to stock your fridge for more of a whole-food based approach. Every day we make a family smoothie so I’ve always got TONS of fresh and frozen fruits and veggies. I’ve also got an array of nut butters, nuts and seeds, sauerkraut, olives, sheep yogurt and cheese, my superfood powders, probiotics, leftovers for lunches, hemp hearts, kombucha, beer for my hubs, organic ghee and organic butter — that’s it in a nutshell — and anything you see that I forgot to mention 🙂

Joy McCarthy is the Founder of Joyous Health, a Certified Holistic Nutritionist, and best-selling author. A trusted nutrition expert, Joy has been featured in hundreds of publications both online and in print; and is a regular health expert on TV. Through her innate drive to inspire others, Joy has created numerous online programs and eBooks under JOYOUS U and is a faculty member at the Institute of Holistic Nutrition. Joy lives in Toronto with her husband Walker and their daughter Vienna.



When you’re a nutritionist and make most of your food from scratch, it’s hard to narrow down your favourite fridge staples. But when it comes right down to it, there are a few things I seem to always have in my fridge to make it all work.

In no particular order, here are eight:

Hummus. I make my own sometimes and also rely heavily on the store-bought kind too. In the hustle and bustle of life it’s good to know you always have a high protein dip or spread for crackers, veggies and sandwiches. Plus, you can easily turn hummus into a quick creamy salad dressing by adding a little water and oil and giving it a good shake.

Lemons. I use these in salad dressings on the regular. They perk a smoothie up in no time (I just peel and pop right into the blender). And, a good squeeze of lemon juice goes a long way in a soup or stew too!

Apple Cider Vinegar. If you don’t have time to squeeze a lemon, ACV comes in to save the day in any homemade vinaigrette. Great for boosting digestion. Just down a capful of the good stuff or add it to a glass or water and say goodbye to that heartburn.

Tahini. Beyond being a key ingredient for homemade hummus, tahini is always there to turn a regular salad dressing into a creamy salad dressing in no time flat.

Seeds and Nuts. I like to buy raw and store them in the fridge. I get my chia and flax seeds whole and just grind them in small batches to use through a week or two so they’re as fresh as possible.

Seed and Nut Butters. Not only great on toast but, these smooth operators can also be easily incorporated into a homemade salad dressing or sauce. I like to use whatever nut or seed butter I have on hand to make a delicious stir-fry sauce with tamari, ginger, ACV, toasted sesame oil and maple syrup.

Sauerkraut or Fermented Pickles. I recently attempted fermenting myself (yay me), but usually rely on a good quality store-bought brand or getting these tangy treats with my farmer’s market haul. Chock-full of probiotics, they make a great addition to salads and sandwiches.

Organic Tempeh or Tofu. Since I don’t eat meat, these organic soy products help round out my meals when I want something more “meaty”. When I have time, I lightly steam my sliced tempeh for 10 minutes before marinating. The steaming just helps open up the “pores” to let more flavour in. Once marinated, I brush with oil and just pop into the toaster oven for a quick bake to get crispy. Seriously, you can temp anyone with tempeh this way. I use my crispy tempeh in wraps, on salads or crumbled as a delicious soup topper.

Kim is a Canadian media personality, broadcaster and content creator who became a holistic nutritionist after following her passion for healthy eating and a more natural lifestyle. Equipped with a science-based education in nutrition, an honours degree in journalism, as well as a 15-year broadcasting career, she’s become a recognized healthy living expert who inspires people to live a more balanced life with realistic holistic advice. Find Kim online on her website, YouTube, and @kimdeoncom on Instagram, Twitter, Facebook & Pinterest.




I’m one of those whacky ones that LOVES getting groceries. Any opportunity to fill my fridge with delicious goodies, fuel my body and pleasure my tastebuds, you can count me in!

One of my fridge staples is a homemade sauce. This week was my homemade BBQ sauce. Having a sauce on hand allows you to take drab leftovers to a whole new level! I also love keeping a batch of roasted root veggies on hand. Root veggies usually take longer to cook so I make a batch on Sundays to use on my salads, quinoa bowls or as a side. This week, I had slow roasted sweet potatoes kicking it in the fridge (they didn’t last long). And if you follow me on Instagram, you won’t be shocked to hear that I always keep eggs handy. They are quick, easy and super versatile. I can’t get enough of #eggsonstuff!

One thing you won’t find in my fridge, and some major inspiration for how to stock your fridge, is a ton of plastic. I’ve recently waged a war on the stuff and started being more conscious about my purchases and started using re-usable fabric food covers and even plates to cover bowls of leftovers. Does a cucumber really need to come in a plastic condom? It has a peel for Pete’s sake…

Heather Allen is a Holistic Nutritionist and real food advocate. She helps simplify the confusing world of nutrition via 1-on-1 consultations, workshops, group programs, and seminars. She is a super smart nutrition warrior with a contagious spirit and an all encompassing, real-deal approach to health & wellness. Using real food, real talk, and real connections, Heather will develop strategies to support you in crushing your goals in a sustainable and darn right delicious way. Find Heather on her website, Facebook and Instagram.




At any given time, I try to keep as many ready-to-eat snacks and meals in my fridge as possible. This is what keeps me thriving on what I refer to as “Real Ass Food”, keeps me feeling my best and leaves me from getting hangry and eating food that doesn’t fuel me properly!

I always have a batch of Roasted Sweet Potatoes in my fridge to use for salads or bowls. On top of that, I have Roasted Broccoli, Brussel Sprouts, Chopped Purple Cabbage, Boiled Eggs, Hummus, Spicy Chickpeas (great salad topper!), along with Mixed Greens, some Fermented Foods (Kimchi!), Nut Milk and ALL the veggies! At the moment, you’ll also find a lot of Kombucha and SCOBYs in my fridge which I’ve been putting to use in my monthly Kombucha Making Workshops!

Rachel Molenda is a Toronto-based Holistic Nutritionist (CNP) who specializes in helping women heal from emotional and disordered eating and ultimately helping them to establish a healthier and happier relationship with food and themselves. With each client she works with, Rachel brings her non-restrictive, anti-diet, whole foods-based approach to help people adopt healthy sustainable food and lifestyle practices so they can start feeling in control of food and genuinely loving themselves. Rachel works one-on-one with clients online where she educates clients on how to get to the root of what’s causing their emotional or disordered eating with the intention of healing their relationship with food and helping them to discover the strength and beauty that exists within them. You can find her on her websiteFacebookTwitter and Instagram.



My fridge is all about keeping things easy, as ‘grab and go’ as possible and of course full of healthy fats!

My number one fridge staple is peeled, hard-boiled eggs in a Tupperware. I cook about 2 dozen on Sundays, peel them and they’re ready to go all week for quick egg salad, grab and go snacks or salad toppers!

Avocado Mayonnaise is a close second on our list of fridge staples. The ingredients are amazing (think cage-free egg yolks, free run eggs yolks and apple cider vinegar among other powerhouses) and the flavour is delicious! I often mix it with Salsa or Curry Powder to make delicious dips for meat and veggies, add it to tuna or eggs for quick salads or use it as a base in dressings. Definitely an amazing way to up the healthy fats in any given meal!

Lastly, we always have a mix of farm fresh veggies from our local CSA box, which is different every week. As soon as veggies come into the house they get washed and chopped and ready to grab for snacking and easy meal prep.

Laura Amber Wood is a mom of 2, Holistic Nutritionist and founder of the Lavish Method, where she teaches women who just want to lose weight a simple way of eating that doesn’t involve giving up wine or chocolate (her two favourite things). You can find her on her website, Instagram, and Facebook.



For me, having something ‘good’ in the fridge is dependent on three things: veggies, proteins and sauces. If I have those, I can whip up a flavourful meal, whether it’s a salad, a bowl or a pasta. I can’t live without some sort of greens, a cooking veg or two like cauliflower or carrots, and condiments. Quite literally, I am obsessed with condiments. Dijon, hot sauce, hummus and mayo are in plentiful supply in my house.

One of the biggest changes to my cooking has come from learning how to season and build flavour. A big swoop of hummus often becomes the base layer for grain bowls and salads. In addition, I think any meal will taste ten times better with the addition of garlic, onion, salt and lemon. Basic spinach and chickpeas can go from blah to potato-chip level good with the right layering!

Desiree Nielsen is a registered dietitian, author, and host of The Urban Vegetarian on Gusto TV. She takes an integrative approach to helping people un-junk their diets, embrace plant-centred eating and restore optimal health. Her latest e-book, The Minimalist’s Guide to Eating Well will help you streamline your kitchen life and make flavourful, plant-centred eating a breeze! Follow Desiree on Facebook, Twitter, Pinterest, Instagram and her website.



Ok, I must admit – my fridge doesn’t look like this every day but I snapped this photo just before my meal prep for the week which is usually on Saturdays. As you can see there’s plenty of veggies like red peppers, zucchini, eggplant, sweet potatoes, cauliflower that I roast or steam for the week ahead.

It makes it so easy to add to wraps which are delicious with some hummus and baked tofu or chicken, as well as added to salads and simple sides. I also bake some tofu or tempeh and have some boiled eggs handy at all times. Grains and flours are stored in containers on the top shelf and oats, nuts/seeds, nut butters are a must for breakfast. I’m obsessed with olives, Toorshi’s tangy turnips and Kozlik’s mustard so those are always in stock in the fridge as well as wine and beer. The rest you can see for yourself 🙂

Lately, I have also been trying to be more conscious of food waste as $31 billion worth of food is wasted in Canada each year and 47 percent of that food waste happens at home, so I might go a week without shopping and try to use up everything I have in my fridge and freezer.

Mirna is the Co-Founder of Naughty Nutrition along with her lovely counterpart Jenni. We’re research-lovin’ nutrition mavens, and we’ve made it our mission to connect you with the most accurate, up-to date, science-based health resources. We like to show healthy brands plenty of love too! You’ll also find us dishing up simple, delicious & healthy recipes and meal planning ideas — all without any of the BS attached! Naughty Nutrition is…90% nutrition + 10% chocolate + 0% BS. Follow us on Facebook, Instagram, Pinterest and YouTube.

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