Emily English – better known as Em the Nutritionist – has built a huge online following by sharing realistic (and actually delicious) high-protein recipes that don’t require spending hours in the kitchen or cutting out the foods you love. The BSc-qualified nutritionist is also the founder of gut health supplement brand Epetōme, and has become one of the UK’s most recognisable voices on practical, evidence-based nutrition.
Her recipes are all about adding more to your plate – more protein, more fibre, more plants and definitely more flavour. So if anyone knows which ingredients are actually worth buying every week, it’s her.
We asked the nutritionist to open her fridge and reveal the foods she always keeps stocked – plus why they deserve a place on your weekly shopping list.
The 6 foods Emily English always has in her fridge
1. Cottage cheese
If Emily had to pick one fridge staple she couldn’t live without, it would be cottage cheese.
‘Cottage cheese is one of my favourite high-protein staples because it is so versatile; I almost need to stop myself using it in everything at the moment,’ she says.
‘It is one of the easiest ways to add protein and make meals more satisfying, which is such a big part of what helps healthy eating feel easy rather than effortful. I stir it into scrambled eggs, use it instead of mayo in sandwiches, blend it into dressings, or have it in a sweet snack bowl with honey and fruit.’
2. Raspberries
Fruit is another non-negotiable – and raspberries are Emily’s pick.
‘Raspberries are great for fibre (one of the highest fibre fruits per 100g‚’ she says.
3. Pre-cooked chicken
Emily isn’t afraid of a supermarket shortcut if it makes eating well more achievable.
‘I like foods that make it easy to build something quickly without overthinking it,’ she says. ‘Pre-cooked chicken makes lunch happen faster.’
4. Protein prep mix
Emily is a big fan of prepping protein fillings ahead of time and always has a tupperware (or two) of ready-made protein mixes in her fridge – perfect for stuffing into sandwiches and pittas, serving over salads or spooning onto a baked potato for an easy lunch.
5. Pickles
Pickles are one of the most underrated foods in the supermarket, according to Emily.
‘They add so much to a meal, great for digestion and make everything taste instantly more interesting,’ she says. ‘I love them chopped through salads, layered into sandwiches or served on the side of something richer to cut through it. They can also help with satiety, blood sugar balance and can be good for your gut. And if you want to make your own, they are actually much easier than people assume.’
6. Eggs
If there’s one ingredient Emily thinks is worth spending a little more money on, it’s eggs.
‘When you spend a little more on organic or higher welfare eggs, I really do think you can taste the difference,’ she says. ‘They are one of those ingredients that are simple, but when they are good, they are very good.’
And the one food people assume every nutritionist buys (but Emily doesn’t)…
‘I think people imagine nutritionists have cupboards full of powders and complicated fridge projects, but that is really not me,’ she says.
‘I am much more interested in normal foods that work hard. And while I think gut health matters hugely, I do not feel the need to be making homemade ferments every week.’
