Aug 17, 2026

I'm a Dietitian: 3 Foods Always Stocked in My Freezer (And 3 That Never Are)

Written by Heather Taylor

Edited by Ashleigh Ray

I'm a Dietitian: 3 Foods Always Stocked in My Freezer (And 3 That Never Are)

The freezer has quietly become the MVP of the kitchen. A few decades ago, it acted mostly as a vessel for housing various frozen foods like pizza and ice cream. But in recent years as grocery prices have skyrocketed, households are viewing the freezer through a strategic lens.

This space is worth maxing out to preserve any and all leftover food (to enjoy later and to cut down on the next grocery bill) and to stock with inexpensive meals for the days you just don’t feel like cooking. So, what do nutrition pros recommend keeping inside your freezer?

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We spoke to Lauren Manaker, a registered dietician nutritionist, to learn more about the frozen staples she repeatedly restocks, what she skips and her three-part test for determining which foods deserve a spot in the freezer.

3 Foods To Always Stock in Your Freezer

These practical recommendations are worth every penny and work to keep food waste at bay.

Store-Brand Frozen Vegetables

Anytime Manaker is at a Kroger supermarket or big-box retailer like Walmart or Target, she always picks up store-brand bags of broccoli, spinach and stir-fry vegetable blends. The prices vary depending on the vegetable and store, but she said they usually cost anywhere from $1 to $3 per bag. (These prices are also reflective of private label brands, like Walmart’s Great Value. Name brands will always cost a little more.)

“Frozen produce is typically picked and frozen near peak ripeness, and research suggests its nutritional value is often comparable to fresh, so I feel good about the quality for the price,” she said.

Frozen Berries

Frozen berries, like strawberries and blueberries, are a major win for your wallet since they cost a lot less than their fresh counterparts and last longer to avoid spoilage.

Manaker recommended shopping for brands like Cascadian Farm or store brands (again, think Great Value or Good & Gather at Target) whenever it’s cheaper. The price per bag is usually anywhere between $3 to $5.

Safe Catch Tuna Burgers

As a registered dietitian, Manaker’s final freezer pick is a high-protein essential.

She recommended keeping a box of Safe Catch tuna burgers stocked for easy weeknight dinners. You can find these burgers at warehouse clubs like Sam’s Club where they typically retail for $12.96.

These tuna burgers are a much cheaper alternative to ordering takeout in addition to being a healthier overall choice. Each patty is made with wild-caught tuna, no added sugar or seed oils and delivers 33 grams of protein.

“For me, the math on a pricier staple comes down to how often I actually use it and what it replaces," said Manaker. "A protein I reach for on busy nights earns its place."

3 Foods You Don’t Need in Your Freezer

These three “staples” can cost you more than you might think.

Single-Serve Breakfast Sandwiches

As convenient as single-serve breakfast sandwiches (or burritos, etc.) may be, they’re almost always higher in sodium and low in protein and fiber for the price.

The better alternative is to make a similar sandwich for less if you consider what you’re getting for the nutritional value versus how much you’re paying.

Heavily Sauced or Breaded Frozen Vegetable Medleys

Not sure if you should stock your freezer with plain or coated/breaded vegetables? Always go with plain for the better, and healthier, value.

Manaker said the price climbs once add-ons like cream sauces, cheese, seasoning or breading get added onto vegetables. The cheaper alternative is to shop for plain frozen vegetables and season them at home to your own personal preference.

Novelty Desserts and/or Single-Serve Treats

There’s nothing wrong with keeping some desserts in your freezer, but novelty desserts do tend to be expensive and contain small portions for the price.

“For the cost, I don't feel they earn a permanent spot," noted Manaker. "I'd rather buy a treat I genuinely love occasionally than keep a freezer full of pricey items that offer little beyond convenience."

How To Decide Which Frozen Foods To Keep Stocked

There are a lot of frozen foods out there and only so much space in the freezer (and money in the grocery budget) to buy them. So, how do you know what’s worth stocking? Manaker said to ask yourself these three, simple questions.

Will you use it? Freezers are convenient for squeezing extra shelf life out of grocery staples, but food quality does decline over time inside a freezer. Ideally, whatever you keep inside a freezer should be used over the next few weeks after its purchase.
Does the label hold up? Manaker recommended reading the ingredient list first and checking sodium, added sugars, protein and fiber to ensure the nutrition values make sense for the product. (“A frozen vegetable should basically be a vegetable,” she said.)
Is it a good value for what you’re getting? A sale doesn’t automatically mean certain types of frozen food are a good monetary value if there’s little to no nutritional value. Pricier items, Manaker said, are worth it if they are nutritious, replace more expensive eating habits like takeout and you plan to use them regularly. Take your time to weigh the cost of the item against how often you plan to use it and what you ultimately get out of it from a nutritional standpoint.

This article was provided by MoneyLion.com for informational purposes only and should not be construed as financial, legal or tax advice.

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Written by

Heather Taylor

Edited by

Ashleigh Ray