Top 10 favourite fridge foods for women over 50

Favourite Fridge Food

Nothing makes me happier than a well stocked fridge, but I also like it when it is almost empty and I get to restock with all my favourites.

As we get older, you know by now (if you've been reading my content) that our nutritional needs evolve. For women over 50, it becomes especially important to focus on foods that support bone health, hormonal balance, heart health, digestion, and maintaining muscle mass. I stock my fridge based on these needs, making sure I have plenty of good sources of calcium, protein, vitamins and minterals. Stocking your fridge with nutrient-dense, versatile foods can make eating healthy so much easier and of course tasty. A sprinkle of grated cheese on most things gives me that unami I'm looking for.

Here are my top ten fridge essentials that I recommend every woman over 50 should have on hand.

NB My list below includes dairy and other animal products. For vegan or vegetarian alternatives pop me a message or better still, book a power hour with me and I'll overhaul you fridge, freezer and storecupboard staples to make sure you are getting all the nutrients you need.

Quick Reference: Top 10 fridge foods for women over 50

1. Cottage Cheese

2. Greek Yogurt (Natural, Unsweetened)

3. Carton of Egg Whites

4. Kefir Milk (home made)

5. Hard Cheese (cheddar and parmesan)

6. Greens (Spinach and Broccoli)

7. Salmon or Other Fatty Fish

8. Fermented Vegetables (e.g., Sauerkraut or Kimchi)

9. Pre cooked protein sources (eg eggs or

10. A Selection of Basic Vegetables (Carrots, Onions, Celery, Garlic, Ginger, and Peppers)

    
    

The Benefits of Each Food

1. Cottage Cheese

Packed with protein and low in calories, cottage cheese is ideal for maintaining muscle mass and promoting satiety. It’s also a great source of calcium, which is essential for bone health—a critical concern for women over 50 due to the increased risk of osteoporosis. Enjoy it as a snack, a topping, or blended into smoothies. I add to eggs for my omlettes and egg muffins and mix with greek yogurt, nuts, seets and berries for a breakfast pot. Funnily enough, I rarely have it in a salad. Check out my blog on 5 Ways to use cottage cheese for women over 50

2. Greek Yogurt (Natural, Unsweetened)

Rich in protein, probiotics, and calcium, Greek yogurt supports gut health, strong bones, and muscle repair. The probiotics help balance gut bacteria, which can improve digestion and potentially ease bloating. Opt for natural, unsweetened varieties to avoid added sugars, and sweeten with fresh fruit or honey if desired. When choosing your brand, check the nutritional label and look for 10g protein per 100g.

3. Carton of Egg Whites

Egg whites are an excellent low-calorie protein source. While whole eggs are nutritious, using egg whites in recipes can help women over 50 control caloric intake while still getting high-quality protein. They’re perfect for making quick omelettes or adding to smoothies for an extra protein boost. I don't recommend using egg whites as an alternative to eggs, more as an extra.

4. Kefir Milk

Kefir is a fermented milk drink loaded with probiotics, calcium, and protein. It’s especially beneficial for digestion and gut health, which can decline with age. The probiotics in kefir may also help boost immunity and reduce inflammation. Whilst you can buy kefir milk in supermarkets, making your own is so easy, convenient and cheap. Keep an eye on my socials for my next kefir making workshop.

5. Hard Cheese

Hard cheeses like cheddar, Parmesan, or Gouda are nutrient powerhouses. They provide calcium, vitamin K2 (important for bone health), and a satisfying source of fat and protein. Hard cheese is easy to store, versatile, and a flavorful addition to many meals and snacks.

6. Greens (Spinach and Broccoli)

These greens are rich in vitamins C, K, and A, as well as fibre and antioxidants. Their high calcium and vitamin K content make them bone-friendly choices. The fibre helps improve digestion and keeps you feeling full. Broccoli also contains sulforaphane, which may have cancer-preventive properties, while spinach is high in iron and magnesium for energy production. Broccoli is

7. Salmon or Other Fatty Fish

Rich in omega-3 fatty acids, salmon supports heart health, brain function, and joint health—key concerns for women over 50. It’s also a high-quality protein source and provides vitamin D, which many women are deficient in as they age. Aim to have a portion of oily fish 3 times a week, but this is where you can also rely on your storecupboard staples for tinned salmon, sardines and mackerel. Check out my blog on my Top 10 handy storecupboard staples for women over 50

8. Fermented Vegetables (e.g., Sauerkraut or Kimchi)

These tangy vegetables are loaded with probiotics, which promote a healthy gut microbiome. A balanced gut can improve digestion, boost immunity, and even influence mood. Fermented vegetables are also rich in vitamins and minerals and add a zesty kick to meals. They have a pickled veggie taste, not one of my favourite taste profiles but I add a small spoonful to a meal a few times a week because I know it's such a powerful and nutritious food. The jars last for ages in the fridge. Great to make at home I hear, but I haven't tried that yet.

9. Pre-Cooked Protein Sources (e.g., Boiled Eggs or Cooked Chicken)

Keeping pre-cooked protein options like boiled eggs or cooked chicken in the fridge makes it easy to assemble quick, balanced meals. Protein is essential for preserving muscle mass and keeping you full, and these options are convenient for snacks, salads, or adding to soups and stir-fries. A veggie soup with a side of protein makes an excellent meal.

10. A Selection of Basic Vegetables (Carrots, Onions, Celery, Garlic, Ginger, and Peppers)

These versatile vegetables form the foundation of countless healthy dishes. Carrots are rich in beta-carotene for eye health, onions and garlic contain compounds that may boost immunity, and celery provides hydration and fiber. Ginger has anti-inflammatory properties, while peppers are high in vitamin C. Together, they’re perfect for soups, stir-fries, and snacking. Check out this podcast episode of the Doctors Kitchen, where Dr Ruby talks to herbalist Simon Mills about the benefits of Turmeric & Ginger for longevity, inflammation and weight loss.

I got to 10 too quickly, so here's a few other things you'll find in my fridge: Cucumber, Rocket, Lemons, Garlic, Mayo (Hunter and Gather). OMG I forgot about blueberries.

And a few things I don't store in the fridge but some people do: Eggs, Tomatoes, Avocados.

Recipes Featuring These Fridge Foods

1. Protein-Packed Green Omlette

Spinach Omelette

Ingredients:

• 2-3 eggs

• 1-2 egg whites

• 1-2 tbs cottage cheese

• ¾ cup chopped greens (spinach and broccoli)

• 2 tbsp hard cheese (grated)

• Salt and pepper to taste

Instructions:

1. Heat a non-stick skillet over medium heat and brush with a drizzle of oil

2. Add the greens, cooking until softened.

3. Mix eggs, egg whites and cottage cheese.

4. Pour in the egg mix and cook until set.

5. Sprinkle the grated hard cheese on top and fold the omelet.

6. Serve hot with a side of chopped peppers.

   
   

2. Creamy Kefir and Yogurt Smoothie

Kefir and Berry Smoothie

Ingredients:

• 100 ml kefir milk

• 2-3 tbs cottage cheese

• 250g greek yogurt

• Large handful berries (frozen works well

• 1 tbs egg white

• 1 tsp cinnamon

• 1 tbs milled chia or flax

  
  

Instructions:

1. Blend all ingredients until smooth.

2. Serve chilled as a refreshing breakfast or snack.

   
   

3. Cottage Cheese and Salmon Bowl with Basic Vegetables

Salmon and cottage cheese salads

Ingredients:

• 100g cottage cheese

• 3 oz cooked salmon (or smoked salmon)

• Large handful steamed greens (spinach and broccoli)

• Large handful finely chopped raw vegetables (carrots, peppers, celery)

• 1 tbsp sauerkraut or kimchi

• A drizzle of olive oil or a squeeze of lemon

Instructions:

1. In a bowl, layer cottage cheese, salmon, and steamed greens.

2. Add a selection of raw vegetables and a dollop of sauerkraut or kimchi on the side.

3. Drizzle with olive oil or lemon juice for added flavor.

4. Enjoy as a nutrient-dense, satisfying lunch or dinner.

   
   

By stocking your fridge with these nutrient-packed staples, you’ll be ready to create quick, healthy, and delicious meals that support your health and vitality well into your 50s and beyond.

There may be foods in my fridge that you don't like, haven't tried or actually never heard of. That's the joy of working with a nutritionist one to one. You get help to fill your fridge, freezer and cupboards with foods that suit your dietary needs and taste preferences, Why not book a power hour with me and I'll overhaul you fridge, freezer and storecupboard staples to make sure you are getting all the nutrients you need. If you have a health condition you'd need a bit more help with take a look at my Thrive 50+ packages.