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Bonnie Taub-Dix RDN
I like to grab cottage cheese or ricotta cheese. I know it’s not the tastiest food in my fridge, but I always have cottage or ricotta cheese around to pair with a big bowl of fruit or muffins. It’s one of those overlooked foods, yet it provides a whopping 19 grams of protein per serving, and even the full-fat version is relatively low in calories!
Fruit like strawberries, apples, bananas also make the list. My whole family loves fruit, including strawberries in one form or another . They’re rich in fiber and vitamin C and they taste so good, whether fresh strawberries as is or frozen strawberries for cobblers and smoothies. So many people don’t realize that frozen strawberries provide the same nutrient value as fresh and they’re so easy to store for year-round use! Apples are a must. They last long and we love them cut up with a sprinkle of cinnamon, topped with cottage or ricotta cheese and a hefty shake of a favorite breakfast cereal. And bananas are a great source of potassium and a good source of fiber. I bake banana muffins just about every week – you can check out my Banana Almond Muffins recipe here!
Erin Macdonald RDN & Tiffani Bachus RDN
Tiffani: My weekly grocery item that is a “must” are green leafy vegetables. Green leafy veg are rich in a plethora of nutrients! They’re filled with vitamins, minerals and phytonutrients. They are delicious in smoothies, pesto, salads and sautéed with a little ghee, salt and pepper.
Erin: My go-to must-have weekly item is avocados! Not only do they taste delicious and add a creaminess to your meals, they are a great source of fiber, healthy monounsaturated fatsand potassium, which can help lower blood pressure. They are great in smoothies, mashed for avocado toast, or the perfect topping for a salad.
Gal Shua-Haim MS, RD
Something I always keep stocked in my pantry is canned beans. I like to stock up on different varieties, but almost always have chickpeas, black beans, and white beans on hand to throw together simple meals.
Beans are an affordable, nutrient-dense food that can be enjoyed in so many different ways. They’re a good source of plant-based fiber and protein, and rich in vitamins and minerals such as various B vitamins, manganese, and vitamin K. Canned beans can be conveniently rinsed and tossed onto a salad, blended into a dip, or used as a meat replacer in tacos or burgers. Check out my white bean burger recipe here!
CE note: When using canned produce, we recommend sourcing from BPA-free cans and ensuring there are no additives or preservatives inside.
Mia Syn MS, RDN
Frozen veggies! Frozen veggies are usually more affordable than fresh and last months rather than days. Plus they are often frozen at peak ripeness, which helps lock in their nutrition. I always look for ones with no added ingredients (including salt). My favorites are riced cauliflower for quick stir fries and spiralized zucchini for veggie noodle dishes.
Meeting your recommended 2.5 – 3 cup servings of veggies per day is a challenge for many people. With frozen veggies, you’ll always have a veg option on hand that you don’t have to worry about going bad.
Clara Nosek MS, RDN
I always pick up something fun, like whatever is trendy at the moment: a big bottle of Topo Chico, a beautiful seasonal fruit, or some ice cream. It’s important to treat yourself and incorporate more fun into your diets!