Now yesterday I talked about shelf stable items today I want to focus in on perishable items! Today is protein and dairy day in the frig – tomorrow I will focus on the other five!
1. Omega eggs – These wholesome, hearty eggs are a must at my house. They even taste better than regular eggs. The omega variety contain about 250 mg omega-3s; 150 mg EPA/DHA plus 300 ug lutein and rich in vitamin E. These chickens were fed a blend of fish oils instead of flaxseed. Fish oil is better absorbed than flaxseed oil! A great way to get the essential omegas – especially if you don’t like fish!
2. Kefir – This drinkable yogurt contains ten live active cultures, aka probiotics, to help build a healthy immune system. Comes in all different flavors! One cup is about 140 calories and 11 grams of protein! Another go-to item when I am hungry and just don’t know what to eat.
3. Reduced-Sodium lunch meat – At my grocery store they have a wonderful deli case with varieties of reduced-sodium meats including ham and even turkey! They are about 250-350 mg of sodium for 2 ounces. Be careful, Sara Lee has one out there but they are still pretty high in sodium – see if there are other options. A great source of protein for any time of the day!
4. Yogurt – Find a yogurt that is all natural and just getting back to the basics. I like yogurts without any sugar substitutes such as splenda (sucrolose) or nutrisweet (aspartame). Here is one of my favorites and probably only available in the mid-west, sorry! It is to die for!! 105 calories and only 6 grams of sugar – wonderful flavor with not much added! This is seriously what my breakfast looks good and I get excited for it every morning! It can even be a dessert – it is THAT good!
Kalona Organics
5. Greek Yogurt – I am hooked on this combination. Throw out the sour cream and try using nonfat (full in the picture, sorry) Greek yogurt and a seasoning packet. This is the perfect snack when I am starving. I bring out this dip and the baby carrots and go town – and I don’t have to feel guilty 
Stacy Mitchell is a Registered Dietitian and busy mother of three. Her goal is to provide quick, healthy, and simple meal ideas. 
