Let’s be honest here, you know by now that the whole of Australia is panic buying enough groceries, from meat to toilet paper, to last them until April next year (at least). The best advice we could give you? Remain calm and stock your fridge with the essentials you need to ensure you can stay healthy and happy.

There’s no need to hoard these items but feel free to stock up on a few key staples so there’s always something good waiting for you, even if you’re only on the fourth day of self-quarantine and you’ve run out of all your favourite snacks.

For tasty fridge must-haves, look no further!



An underrated meat that often gets overshadowed by ham or chicken, turkey is both low in fat and sodium (so you can still keep your diet on track despite being so bored all you wanna do is eat).

This tasty meat is extremely versatile as well. Whether you have it in a wrap, put it in a sandwich or eat it by itself, this snack is sure to keep your stomach from rumbling. 

 Turkey meat


Hear us out on this one. Just because you're self-isolating doesn't mean the food you eat has to be boring! Not only is it healthy and an easy way to make sure you're eating your veggies, but it'll also make your food that much more colourful and exciting. 

Perfect with bread or as part of a bigger salad but be warned, the nutritional benefit decreases if you eat it with a whole bag of corn chips. You've been warned. 

 Homemade salsa


Originally from the Middle East, this dip is traditionally made out of chickpeas, garlic and olive oil, which makes it low in fat and calories and high in protein and fibre. Filled with legume-y goodness, it'd be hard to find an individual who doesn't love this spread and to make matters even better, hummus can also help to reduce high blood pressure, lower your cholesterol and may help to protect you against cancer. 

Just try to skip eating it with pita chips. Try it with some sliced cucumber, carrot or cherry tomatoes instead, your body will thank you for it. 



Okay, this one is a MUST-HAVE. Sorry for shouting at you but this is important. Not only can you make a whole heap of yummy things with eggs including omelettes, quiche, sandwiches and frittatas but they also have amino acids in them that your body needs in order for your cells to work. 

Packed with high-quality protein and nutrients like vitamin D, eggs are soon to be your new best friend. Honestly, you can scramble them, poach them, fry them, eat them with other things, the list just goes on.....



This one might not sound like the tastiest option there is but we can assure you, it's probably the healthiest. Kale is one of the most nutrient-dense foods you could possibly eat and definitely deserves a spot in your veggie drawer. 

Sautee it with some chopped onion in olive oil for an easy and quick side dish for chicken or beef, or you can even bake it in a frittata or break it up and toss it with a little coconut oil and salt, then bake for 10 minutes for the perfect, crispy snack (think kale chips). We promise it doesn't taste as bad as you think it does. 


Fruit Juice 

No, we're not talking about the sugar-laden fruit juice that probably has more preservatives in it than actual fruit. We're talking about freshly squeezed juice as it's a good source of vitamins and minerals.

Yes, it will still be high in sugar (but only of the good kind) so you should drink it in moderation however this is an excellent alternative to soft drink or if you feel like a break from drinking water. 

 Homemade Orange juice

Plain Yoghurt 

Probably one of the least exciting items on this list, plain yoghurt can actually be pretty tasty. Loaded with calcium, high-quality protein, and probiotics (happy bacteria that are good for your gut health), yoghurt is perfect to eat with granola, fruit or even as a replacement for sour cream in order to lighten up some desserts and stews. 

Also, people who eat yoghurt (plain not the sugary, preservative-filled flavoured yoghurt) are less likely to experience heart disease and that sounds like a good enough reason to eat it. 

PSA: Full-fat yoghurt is always better than low-fat yoghurt. 

 Plain yoghurt


Bringing it back to vegetables for a second, celery should definitely be on your shopping list. Loaded with fibre, vitamin A, potassium and calcium, this tall green vegetable is perfect to put in stocks or salads, or as a finger food snack with hummus or peanut butter. 

We're salivating just thinking about it. 



The humble cabbage is another underrated food item that's actually more useful than you probably think. Packed with fibre, as well as potassium, magnesium and vitamin C, this humble veggie works perfectly in coleslaw, in other salads or steamed as a side dish. 

Cabbage can also be used to replace bread or other flour tortillas to make a wrap. This is a great way to cut back on calories and add some extra nutrition! 



Everyone's favourite toast topping! Yes, it's full of fat but it's the good kind as it's linked to good heart health and even better cholesterol levels. Plus it's really delicious paired with eggs and feta or in a salad. 

You can even try to prolong the life of your favourite fruit by using the Avocado Saver by Avanti! 

To be honest not much more needs to be said. Moving along... 



Not only are they colourful and super delicious but they're also low in calories and high in nutrients, antioxidants and fibre making them your go-to snack for all situations.

Working to protect your heart and increase your brain health, these berries taste super yummy in a fruit salad, by themselves or with some yoghurt and granola for dessert. 


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