Top 5 Tips For A Clean Fridge by Dietitian Expert

Top 5 Tips For A Clean Fridge by Dietitian Expert

By: Whitney Stewart, @whitnessnutrition


I like the idea of a clean slate. We rarely get those opportunities in life – but in your fridge, you can start squeaky clean each week! You can even bleach it out for an extra measure if you’re into that level of cleanliness :)

Let’s make our best effort to start fresh together, especially since spring is here! Check out my tips below to create a fridge space that’s full of nutrients to support your healthy lifestyle. Start this Sunday night… I dare you!

Top 5 Tips for a Clean Fridge:

    1. Real food vs. processed food: Open your fridge and take inventory of the real foods. Do you have a prevalent presence of vegetables, fruit, nuts, seeds, eggs, yogurt and lean meat? If you’ve already begun to shake your head, no sweat! It’s time to get real. Use our prioritized grocery list below to keep your cravings in check and health goals at the forefront while shopping, and always try to avoid processed foods as much as possible.
    2. Prioritize the most nutritious and versatile food choices: If you haven’t figured it out by now, I’m a frugal coupon queen (see my thrifty Thursday posts on Instagram) – I like to buy foods that can be used for multiple meals and in a variety of combinations. For example, tuna can be eaten with sliced veggies, on a sandwich, on top of a salad, or in a pinch; by itself. I’ve decreased our grocery bill by buying real food and avoiding packaged snack products. Remember, a snack is just a mini-meal like chicken + an apple, a banana + a handful of almonds, a bottle of Medlie + jerky. This nutritious and economical option will keep you satiated better than a sugar-laden energy bar every time.
    3. Do not buy foods you don’t want to consume: Simple, but true. How often does your grocery cart fill up with convenience, sugar-laden, “I was craving it and it was on sale” food choices? Save your grocery bill, support your goals, and prevent kitchen stress by avoiding these items all together and sticking to your list. Getting snacky? Pick up a Medlie Veggie Drink and sip your veggies while shopping! I promise you won’t regret it!
    4. Strategically place food items: Once you get home, unload your food into the fridge in a peace-promoting way. #Whatdoesthatevenmeannnn? Place your most nutrient-rich “YAS” choices in the forefront and move anything that tempts you OUT into the trash bin – or, donate to a friend! That’s right, your kitchen is a haven. Even if you can’t see the dark chocolate almonds, you know they’re there. And at 10PM, you’ll find them a little too easily. Instead, place your protein source (like rotisserie chicken, tuna salad, and hard-boiled eggs) and chopped vegetables in an easy, reachable place. Do you have vegetables from last week that still need to be used? Place those towards the front as well, you’re more likely to use them when they’re OUT of the drawer.
    5. Vegetables need to be prevalent, but they don’t have to be blah: Struggling to use those greens? SPICE THEM UP! Try adding some ghee, garlic and basil (my favorite way to cook greens) to a sauce pan and cook over medium heat. They shrink down nicely and take on an incredible texture and flavor. Try it! 


Medlie Veggie Drinks and Veggie Shots can be used for more than just drinking! Try Whitney’s soup-er easy crockpot recipe below:

Medlie-fied Yellow Spicy Chicken Recipe
Serves 4



  • Place chicken breasts in a slow cooker and cover with the full bottle of Yellow Pepper Turmeric. Toss until the chicken is covered.
  • Cover and cook on high for 4 hours (or low for 6-8 hours), or until the chicken shreds easily with a fork.
  • Shred the chicken in the slow cooker and toss with the remaining soup and juices until well-mixed.
  • Serve immediately, or refrigerate in an airtight container for up to 5 days. (This chicken also freezes well.)
  • I love to enjoy this over salads, in wraps, collard greens and in any quick protein situation! 


About Whitney:

Whitney is a holistic nutritionist; she’s a real food master and loves whole vegetables along with pronounceable and minimally modified ingredients that fill the stomach and satiate the soul! Her practice is currently accepting local and distance patients