4 Things This Dietitian Keeps in Her Fridge for Quick, Balanced Meals

If you’ve ever opened the fridge and thought “What the heck am I going to make?” — you’re not alone. As a busy dietitian, mom, and major fan of super simple meals that still feel good, I rely on my staples that help me build balanced meals in minutes. 

This June Dairy Month, I’m teaming up with Easy Home Meals to show some love to one of the most underrated parts of the grocery store: the refrigerated dairy aisle! It’s not just milk and cheese, but a goldmine of easy, nourishing options that save time and make life easier, especially on the busiest days. 

What I Always Keep Stocked in My Fridge

Here are four dairy aisle staples that I keep in my toolbelt to help build balanced meals: 

1. Greek Yogurt

This is my do-it-all MVP. I throw it in smoothies, use it as a snack with fruit and granola, or turn it into a creamy dressing or dip. Bonus: It’s full of protein and way more versatile than people give it credit for. You can choose the fat content you need, whether it be whole-milk, full fat, reduced fat, or fat-free. 

2. Cottage Cheese

Cottage cheese is having her PR moment, and I am here for it. I like to blend mine with my immersion blender to blend up the curds! I’ll eat it sweet with berries and cinnamon, or savory with pepper and a drizzle of hot sauce. It’s filling, easy to dress up, and a great no-cook protein option. 

3. Shredded Cheese

This one is a no-brainer. Whether we’re making breakfast burritos, quesadillas, tacos, or even just sprucing up a quick grain bowl, shredded cheese adds flavor, protein, and that melty satisfaction everyone loves. Who doesn’t love cheese? 

4. Eggs

Simple, affordable, and loaded with protein. I batch-boil them for the week and use them in salads, toast, or just with a little salt as a snack. I also keep them on hand for the (many) dishes of scrambled eggs I make for my daughter! 

Don’t Skip These Hidden Gems in the Dairy Aisle 

Let’s talk about some items in the dairy section that don’t always get the spotlight but definitely deserve it: 

• Refrigerated Dough & Biscuits – I keep these on hand for fast breakfast sandwiches, easy sides, or to let my daughter help with a fun dinner “bake.” 

• Dips & Spreads – Hummus, guac, and plant-based cheese spreads are all great options to build snack plates, lunches, or throw into a wrap. 

• Juice – Not just for sipping! I splash orange juice into marinades, dressings, or smoothies to add a punch of flavor (and a little vitamin C). 

And if you’re dairy-free or trying to cut back? No problem. Most of the things I mentioned — like yogurt, cheese, and milk — have awesome non-dairy alternatives now that are just as nourishing and versatile. Don’t skip the dairy aisle just because you’re skipping dairy! 

How I Actually Use These Things in Real Life 

As a military spouse and mom, life is busy. I don’t have time for complicated recipes every day. Here’s a real-life example of how I pull from these staples on a typical day: 

• Breakfast: Toast with cottage cheese, berries, and a drizzle of honey 

• Snack: Greek yogurt with peanut butter and some granola 

• Lunch: Salad kit + pre-cooked chicken + shredded cheese + hard-boiled egg 

• Dinner: Sheet pan veggies and chicken, refrigerated biscuits on the side, and a yogurt ranch dip 

Having these on hand helps me not spiral into decision fatigue at the end of the day. It’s food that’s fast, balanced, and satisfying. 

My Pro Tips 

• Look for high-protein, low-prep options (like Greek yogurt, cottage cheese, and eggs). 

• Use fridge staples that do double duty — like yogurt for both sweet and savory. 

• Don’t underestimate the power of convenience and nutrition — you can have both! 

Want to Try It Yourself? 

Here are a few of my favorite recipes that use dairy aisle staples and come together fast: 

• Healthy Buffalo Chicken Dip 

• Asparagus and Parmesan Muffin Tin Egg Bites 

• Protein Parfait 

Don’t miss out on some golden finds in the dairy section. It’s more than just milk — it’s your shortcut to simple, satisfying meals! 

 

About the Author: Sarah Williams, MS, RDN

Sarah Williams is a registered dietitian who makes the knowledge of health and wellness digestible for her audience. She shares this knowledge through short form TikToks and Instagram Reels to get across the importance of health and dietary tips that individuals can benefit from. She is also a mom, and incorporates her family and being a mother into her content, as well. She is a fantastic voice for women in standing for anti-diet culture, and making a positive impact on the health and wellness community.