Good Afternoon!

Mia here,

Just finished designing 2 programs and I have 2 more to go. But this is my stopping point to write to you, well to eat and then write to you. Sasja isn't around, so I don't feel obligated to make an entire meal. 

When you have someone to cook for, you can usually make sure it's good for the both of you. When that person is not around, it becomes a whole other story. Lol!

However, if your fridge is set up for success, then it doesn't matter if the person is around or not. Which is exactly what I want to talk to you about.

Let me know if this sounds familiar: 

You get home, you're exhausted from the day and super hungry because your lunch was 6 hours ago, and you forgot to have something to snack on. You get inside your kitchen, but you already know that you don't feel like cooking, so you go for the first thing you see - chips or cereal. Maybe it's different for you, but for me it almost always came down to chips or cereal.

This is when I started to make sure I always had certain foods in my fridge. The below list is not by importance by the way. 

1. Apples and Peanut Butter - This comes through every time when I'm feeling lazy.

2. Spinach - Whether it's throwing it in a smoothie, putting leftovers on top, making a salad or cooking it, keeping it in my fridge ensures I always get my greens in. 

3. Grains - For me this is farro. I love it! I don't have to measure out my water. Just throw the package in a pot, fill it up with water and boil for 10 minutes. Boom! Done. Most times I'll just make a giant pot to leave in my fridge for lazy days. Then I just have to make some veggies to put on top.

4. Oatmeal - The ultimate saver and it's good anytime of the day. Great source of fiber and protein. 

5. Mini Watermelon - Right now with watermelon in season, it is the perfect on the go or quick snack/meal. I cut it in half, grab a spoon and get to going. It also serves as a great post workout food.

With that being said, I would advise adding fruit to the fridge as a general rule. It ensures you always have something sweet that's actually good for you. 

6. Canned Beans/Pre Cooked Lentils - I'm down for cooking from scratch about 80% of the time, but that other 20% is real, and convenience is a serious matter. Since I refuse to put the poison that fast food restaurants produce in my body, but need another form of convenience. Pre-cooked legumes is that for me.

7. Avocado/Nuts/Seeds - with these I can make any smoothie, salad and oatmeal heartier and they serve as great snacks!


So I was hoping to go to 10, and I could if I really thought about it, but honestly these are my lifesavers and a must in our household. When two or more of these items are missing, it becomes a serious problem. Lol! But when they are all there, my diet never has to waiver and I don't have to try to justify my excuses. 

Own your power and set yourself up for success. These are my key items because they cover my bases with carbs, fats, proteins, fiber and phytonutrients. Maybe this looks differently for you or maybe you don't have key foods in your fridge yet.

Try out my 7 and see how they work for you. When you do, please let us know. If you have your own, feel free to share with me or in Empowered, Fit and Fab WomenI'm sure the other women would love to hear what's working for you as well. 


Dedicated To Your Success,

Mia Shanté
Nutrition Coach
Strong 4 Pole, Founder

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