Building muscle or cutting fat? Smart fridge choices can make or break your results. Choosing foods that keep you full and timing them around workouts helps you manage calories and stay lean.
From proteins and healthy fats to guilt-free snacks, this is how science-based lifter Jeff Nippard stocks his fridge to stay on top of the game:
Science-Based Lifters’ Fridge Staples
- Egg whites
- Turkey bacon
- Ground turkey
- Chicken breasts
- Ready-to-drink protein shakes (Premier Protein)
- Berries (strawberries, blueberries, blackberries, raspberries)
- Kiwis
- Lettuce
- Low-calorie salad dressing (Skinny Girl brand, 10 calories per serving)
- Zero-sugar Jello
- Diet soda (Diet 7UP)
- Goat cheese
- Sunflower seeds
Egg Whites
- High in protein and low in calories.
- Supports muscle strength and function due to rich leucine content. (1)
Turkey Bacon/Ground Turkey
- Lean, high-quality protein option with less fat than pork bacon.
- Aids calorie control while preserving muscle mass. (2)
Chicken Breasts
- Versatile lean protein that promotes satiety control and muscle repair. (3)
Ready-to-Drink Protein Shakes
- Convenient, fast-digesting whey protein supports post-workout recovery. (4)
- Ideal 30-60 minutes after training when muscles are most receptive to amino acids.
Berries
- Low-calorie, rich in fiber and antioxidants.
- Manages hunger
- Reduces oxidative stress from training via polyphenols and anthocyanins. (5)(6)
Kiwis
Lettuce
- Low-calorie, high-volume.
- Contains vitamin A, folate, and potassium.
Low-Calorie Salad Dressing
- Enhances flavor while keeping calorie intake low.
Zero-sugar Jello/Diet Soda
- Near-calorie-free treats satisfy sweet cravings without compromising a calorie deficit.
Goat Cheese
- Moderate fat source that provides flavor and satiety.
- Contains less lactose than cow’s cheese.
- Potentially easier to digest. (8)
Sunflower Seeds
Final Takeaway
Simplicity wins. You don’t need a complicated fridge setup to see results. Lean proteins, nutrient-dense fruits, and strategic snacks to help control hunger and boost recovery are the tickets to success. Timing protein and prioritizing high-fiber foods can help keep you satiated and make a calorie deficit feel sustainable.
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References
- Ullevig SL, Zuniga K, Austin Lobitz C, Santoyo A, Yin Z. Egg protein supplementation improved upper body muscle strength and protein intake in community-dwelling older adult females who attended congregate meal sites or adult learning centers: A pilot randomized controlled trial. Nutr Health. 2022 Dec;28(4):611-620. doi: 10.1177/02601060211051592. Epub 2021 Nov 3. PMID: 34730461. https://pubmed.ncbi.nlm.nih.gov/34730461/
- Czech A, Domaradzki P, Niedzielak M, Stadnik J. Nutritional Value and Physicochemical Properties of Male and Female Broad-Breasted Bronze Turkey Muscle. Foods. 2024 Apr 29;13(9):1369. doi: 10.3390/foods13091369. PMID: 38731740; PMCID: PMC11082980. https://pubmed.ncbi.nlm.nih.gov/38731740/
- Charlton KE, Tapsell LC, Batterham MJ, Thorne R, O’Shea J, Zhang Q, Beck EJ. Pork, beef and chicken have similar effects on acute satiety and hormonal markers of appetite. Appetite. 2011 Feb;56(1):1-8. doi: 10.1016/j.appet.2010.10.013. Epub 2010 Nov 5. PMID: 21056606. https://pubmed.ncbi.nlm.nih.gov/21056606/
- van Loon LJ. Role of dietary protein in post-exercise muscle reconditioning. Nestle Nutr Inst Workshop Ser. 2013;75:73-83. doi: 10.1159/000345821. Epub 2013 Apr 16. PMID: 23765352. https://pubmed.ncbi.nlm.nih.gov/23765352/
- James LJ, Funnell MP, Milner S. An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionary snack. Appetite. 2015 Dec;95:132-7. doi: 10.1016/j.appet.2015.07.005. Epub 2015 Jul 7. PMID: 26162950. https://pubmed.ncbi.nlm.nih.gov/26162950/
- Del Bo’ C, Martini D, Porrini M, Klimis-Zacas D, Riso P. Berries and oxidative stress markers: an overview of human intervention studies. Food Funct. 2015 Sep;6(9):2890-917. doi: 10.1039/c5fo00657k. PMID: 26226324. https://pubmed.ncbi.nlm.nih.gov/26226324/
- Gearry R, Fukudo S, Barbara G, Kuhn-Sherlock B, Ansell J, Blatchford P, Eady S, Wallace A, Butts C, Cremon C, Barbaro MR, Pagano I, Okawa Y, Muratubaki T, Okamoto T, Fuda M, Endo Y, Kano M, Kanazawa M, Nakaya N, Nakaya K, Drummond L. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort-Results of an International Multicenter Randomized Controlled Trial. Am J Gastroenterol. 2023 Jun 1;118(6):1058-1068. doi: 10.14309/ajg.0000000000002124. Epub 2022 Dec 20. PMID: 36537785; PMCID: PMC10226473. https://pmc.ncbi.nlm.nih.gov/articles/PMC10226473/
- Maathuis A, Havenaar R, He T, Bellmann S. Protein Digestion and Quality of Goat and Cow Milk Infant Formula and Human Milk Under Simulated Infant Conditions. J Pediatr Gastroenterol Nutr. 2017 Dec;65(6):661-666. doi: 10.1097/MPG.0000000000001740. PMID: 28968291; PMCID: PMC5704675. https://pmc.ncbi.nlm.nih.gov/articles/PMC5704675/
- Adeleke BS, Babalola OO. Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits. Food Sci Nutr. 2020 Jul 31;8(9):4666-4684. doi: 10.1002/fsn3.1783. PMID: 32994929; PMCID: PMC7500752. https://pubmed.ncbi.nlm.nih.gov/32994929/
Featured image: @jeffnippard on Instagram