What to cook with what’s in your fridge

The formula: protein, vegetables and a base

Start with a protein: eggs, chicken, tuna, beans, cheese or tofu. A meal with 20 to 40 g of protein is a good goal.¹

Then add vegetables, fresh or frozen, and a base: rice, pasta, bread or more beans. With those three pieces you almost always get a complete plate. Before cooking, open the fridge and put what needs using first on the counter: that way you decide in a minute.

Ideas that almost always work

Scrambled eggs with whatever vegetables are left. Fried rice with egg and vegetables. A warm bean salad with what you have. A soup with the vegetables that are going soft.

Frozen and canned food count too: frozen vegetables, tuna, chickpeas or canned tomatoes can save a dinner in minutes.

More vegetables, no effort

WHO suggests eating at least 400 g of fruit and vegetables a day.² Cooking with what you have is a good chance to add them: almost everything left in the drawer works sautéed or in a soup.

Brazil’s dietary guidelines recommend basing meals on fresh foods prepared at home.³ You don’t need a perfect recipe: you need to start with what’s there.

Use up what’s left

Keep leftovers in closed containers in the fridge and use them soon: yesterday’s rice is perfect for fried rice and last night’s chicken works in a salad. That way you waste less food and save yourself a trip to the store.