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What’s In My Fridge?

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Meal Prep Tips And The Perfect Healthy Refrigerator Tour

On today’s episode of Live Lean TV, I’m taking you on the perfect healthy refrigerator tour to show you what’s in my fridge, and share some of my best meal prep tips.

Earlier this week, I shared a detailed full day of eating, where I showed you what I eat in a day to stay lean and muscular, plus the exact muscle meals that will chisel your body.

Today, we’re sticking with nutrition, but this time I’m taking you inside the perfect healthy refrigerator.

I’m showing you what healthy foods I keep in my refrigerator, as well as nutrition tips and hacks, to help you Live Lean faster, and get your nutrition game on par.

Are you ready to see a tour of what’s in my fridge?

Go put on a coat and get ready to take some notes, because I’m going to show you all the fat loss and muscle building foods you should be keeping in your fridge.

All right, let’s take a look in my refrigerator.

What’s In My Fridge

Stock your fridge with these healthy muscle building and fat loss foods.

Let’s start the fridge tour on the top shelf.

#1. Water

The first item is filtered water since it is obviously so important to Living Lean.

Water - Fitness Superfood #5

Here’s your first nutrition hack to drink more water.

Nutrition Hack: besides keeping a stainless steel water bottle close by, you can also fill your fridge with reusable small 300ml glass water bottles.

I like to keep glass water bottles filled with filtered water from the fridge or a Brita water filter pitcher.

So every time I open up the refrigerator, I basically take one of the water bottles out, chug it, then fill it back with water.

Since it’s only 300ml of water, it makes it quick and easy to drink.

Let’s keep moving on to the protein sources.

#2. A Variety Of Animal Protein Sources

When it comes to protein, I like to buy it raw, cook it in bulk, then put the cooked leftovers in glass storage containers, then store it in the fridge.

Nutrition Hack: cook your proteins in bulk so you always have them prepared and ready to go.

This means you’ll always have a pre-cooked healthy protein source available for meals and snacks, even when you’re busy working, or on the go.

Grass Fed Beef - Fitness Super Food #6

For example, I’ll cook the following proteins in bulk:

To save time, you can also buy your protein pre-cooked from the grocery store.

#3. Eggs


One of my favorite sources of protein are whole eggs.

Let’s keep moving down to the shelves.

#4. Vegetables

Next, we have our vegetables.

Spinach - Fitness Superfood #11

I eat a lot of leafy greens and other vegetables including:

  • romaine lettuce
  • spinach
  • spring mix
  • green bell pepper
  • red onion
  • broccoli

Here’s another meal prep hack.

Nutrition Hack: pre-cut your vegetables so they are ready to eat.

When I buy a green bell pepper, red onion, or broccoli, I’ll cut it up and dice the entire item.

Even though you may only be using half of it, you should dice it all up, then put the diced leftovers in a storage container or baggie, and store it in the fridge.

Then for your next meal, you just have to take the container of pre-cut vegetables out of the fridge, throw it in the pan, and stir fry it up.

Preparation is everything.

When it comes to carrots, rather than buying a whole carrot and shredding it up yourself, you can save time by buying shredded carrots.

#5. Fresh Herbs

Healthy Cooking With Herbs Spices And Other Seasonings

Same thing goes for fresh herbs, such as:

  • fresh parsley
  • fresh cilantro

When you buy fresh parsley or cilantro, it usually comes in a big bundle.

Nutrition Hack: To save time, dice up the entire bundle of fresh herbs at one time.

So when you make a salad, you can just throw a handful of the pre-diced fresh herbs in the salad bowl.

Let’s move on to the shelves on the fridge door.

#6. Sauces, Supplements, And Food Stored In Containers On The Refrigerator Door

When it comes to Living Lean, healthy sauces are everything.

On the refrigerator door shelves I have the following sauces, a few supplements I take in the morning, and foods in containers:

  • greens powder supplement
  • probiotics
  • egg whites
  • salsa
  • mustard, including honey dijon mustard
  • sun dried tomatoes
  • sesame oil
  • vinegars, including rice vinegar
  • hot sauce
  • walnuts

I normally always recommend you eat the whole egg vs. egg whites, however the reason I have egg whites is because I sometimes use it for cooking.

For example, if I’m cooking a protein pancake recipe without protein powder, I prefer using egg whites rather than whole eggs.

how to make a gluten free protein pancake recipe without protein powder

Also, sometimes I’ll add egg whites to my protein shakes since it’s already pasteurized and cooked.

It’s just a healthy way to add more protein to your diet.

I also use a lot salsa and have fallen back in love with using honey dijon mustard when cooking meat.

Nutrition Hack: when cooking ground beef, you can add mustard to make it taste just like a hamburger.

Honey mustard is also excellent when making homemade salad dressing.

Give it a try.

I also have some sun dried tomatoes, which I used in this healthy tuna salad recipe for weight loss.

On the bottom shelf I have some sesame oil which I use when I’m cooking an asian-inspired dish.

I also have vinegar which is another key ingredient when making homemade salad dressings and some hot sauce.

Lastly, I have a little bit of walnuts which I like to add to my meat and nuts breakfast recipe.

What’s In My Fridge: Key Takeaways

Before I wrap up this post, here are a few key takeaways.

#1. Make sure you prepare your food in bulk.

For example, when you’re cooking steak, cook more than one serving.

Then, as I mentioned earlier, store the leftovers in glass storage containers in the fridge.

Do the same food preparation with vegetables.

When you’re chopping up vegetables for a salad, don’t just make enough for one salad.

Chop all the vegetables up at one time, then put the leftovers in storage containers.

That way you can bring them with you for snacks, or use them to make salads on the go.

When it comes to Living Lean, everything comes down to preparation.

This will stop you from going out and eating crappy food at fast food restaurants.

It’s all about being prepared.

#2. When it comes to liquids, stick to drinking water, tea, coffee, and other zero calorie natural drinks.

#3. When it comes to healthy sauces stored in the fridge, stick to salsa, mustard, and vinegar.

I would include healthy oils such as olive oil, avocado oil, and coconut oil but these aren’t stored in the fridge 😉.

These are your winners.

Is Your Fridge Empty Because You Don’t Know How To Cook?

Cooking food is simple.

But you first have to learn the simple ways to do it.

If you want to see the meals that I make every day, using the foods that you see in my refrigerator, make sure you join us over on Team Live Lean.

Team Live Lean

This is our inner circle site where we provide you with step-by-step cooking lesson recipe videos.

So if you don’t know how to cook, we show you how easy and quick it is to cook.

In addition to this, we also share home and gym workout programs every month, and so much more.

It is an incredible value.

Go check it out here and join all the other supportive and like minded Live Leaners who are transforming their lives.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


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Question Of The Day:

  • What’s the number 1 staple food you always have in your refrigerator?
  • Do you prepare your meals in bulk?

Share your experiences in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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0 responses to “What’s In My Fridge?

  1. Quick question: how long does the supply shown here last? is this like a
    2-3 day supply?

  2. It’s hard with family because they want to open refrig. and see pie! I’ve
    been cooking meat ahead, cutting up putting in small glass dishes and
    freezing. Then I can just grab and take to work.

  3. You have great videos and a wealth of knowledge, thanks for sharing. Ur
    videos keep me in check. Thank u

  4. Hey Brad, how long does the meat lasts in the refrigerator?
    and the sliced carrots and pepper?

    Do you use a microwave to heat the precooked meat?
    Or do you prefer starting cooking the carrots and pepper and mix with the
    pre cooked meat later?

  5. Hey Brad, love your fridge, where did you buy your containers in your
    fridge because they are awesome looking?

  6. Great video. What’s the advantage of having a filter for water then putting
    them in glass bottles?

  7. This might be a silly question but when You cut for example the green
    pepper or onion do You wash it before putting it into bags and to the
    refrigerator or after you take it out, just before You use it? And if You
    do it before, do You have to wait until it’s dry to put it in the

  8. Love how you advised to eat the whole eggs. What type of green superfood is
    that though? Green Vibrance?

  9. I wonder what you’d say if you looked in my fridge! People always open my
    fridge and they say, “omg you have the most BORING fridge ever!!!!” AH AH

  10. So Brad you don’t think there is anything inherently advantageous or
    healthy about a strict vegetarian diet?

  11. I’m curious as to why you keep your pro-biotics in the fridge? Is it just
    that the particular brand you take require refrigeration?

  12. I love the cook in bulk idea. I usually spend a couple of hours twice a
    week making stir fry for the next couple of days.
    As a friend once told me – fail to prepare, prepare to fail.

  13. You are straight to the point. I keep a kind of yoghurt cheese in my
    fridge. 500g has 350 cal and 60g protein, furthermore it is natural.

  14. so when you cook you cook for 2 service, do you let them cool or you just
    cover it right away after being cook?

  15. Yogurt (plain greek), Almond Milk, Celery, vodka – along with everything
    else you showed in yours.

  16. How much water do you recommend drinking per day? (Not including fluid
    intake during exercise)?

  17. You are the first trainer/health enthusiast that has broken through to me.
    I like your presence on video dude. I happened upon you by accident too
    (clicked the wrong video and saw yours under suggested video: Paleo review)
    I got some work ahead of me but you definitely inspire and get me pumped.
    Thanks 🙂

  18. WATER! Kale, Spinach, and chicken =) Oh…..and broccoli! I, addicted to

  19. Brad why don’t try to use a quail eggs? you can drink em easily
    + they have much more vitamins
    – Rob

  20. why you keep your nuts in the fridge?

    My no Milk & no low fat curd cheese?^^ best protein sources ever

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