The Perfect Refrigerator

1 The Perfect Dairy Snack
Plain Yogurt (1 cup)

120 calories
0 g fat
9 g sugars

The watery whey is removed from this Greek-style yogurt, giving it a creamy texture and a huge dose of protein.

Power Play: Mix a cup of yogurt with minced garlic, fresh parsley, and a glug of olive oil for a healthy sauce for grilled protein.

2 The Perfect Eggs
Eggland's Best Eggs (1 egg)

70 calories
4 g fat (1 g saturated)
6 g protein
0 g carbs

No longer food taboo, protein-dense eggs should be a staple in every fridge. A recent study from Thailand found that eggs actually help raise good HDL cholesterol.

Power Play: Hard-boil half a dozen eggs at a time so they're on hand for snacks or to give salads a protein lift. They'll keep in the fridge for a week.

3 The Perfect Salsa
Desert Pepper Trading Company Roasted Tomato Chipotle Corn Salsa (2 Tbsp)

10 calories
0 g fat

The best-tasting 10 calories in the market.

Power Play: Try three salsa swaps at the table: on baked potatoes (instead of sour cream), on eggs (instead of ketchup), and on salad (instead of ranch).

4 The Perfect Milk
Organic Valley Chocolate Lowfat Milk (1 cup)

160 calories
2.5 g fat (1.5 g sat)
9 g protein
27 g carbs

Meet your new postworkout beverage. Researchers found that not only does milk do a better job rehydrating the body than water or sports drinks but that chocolate milk repairs muscles 40 percent faster than plain milk.

5 The Perfect Fruit
Red Delicious Apples (1 medium apple)

95 calories
4 g fiber

USDA researchers found that Red Delicious apples have a higher antioxidant capacity than other apples.

Power Play: Leave the peeler in the drawer. The skin contains a good chunk of apple's antioxidants and fiber.

6 The Perfect Veggie
Broccoli Sprouts (1/2 cup)

16 calories
0 g fat

These diminutive broccoli sprouts have 20 times more cancer-fighting sulforaphane than their grown-up counterparts.

Power Play: Add to sandwiches, scrambled eggs, salads, and soups.

7 The Perfect Bread
Food for Life 100% Whole Grain Ezekiel 4:9 Bread (1 slice)

80 calories
0.5 g fat (0 g saturated)
4 g protein
3 g fiber

Sprouted grains and lentils produce a bread with a lower impact on blood sugar as well as more protein and vitamins than its whole-grain counterparts.

Power Play: Toast slices and top with peanut butter and sliced banana for a solid start to your day.

8 The Perfect Fruit Spread
Organic Apple Butter (1 tablespoon)

20 calories
0 g fat
4 g sugars

A 100 percent apple spread that gives your toast a fruity bite without the sugar found in most jams.

Power Play: Swirl into cottage cheese with a sprinkle of cinnamon.

9 The Perfect Juice
Ruby Red Grapefruit Juice (1 cup)

90 calories
22 g sugars

University of Florida researchers determined that red grapefruit juice contains more nutrients per calorie than grape and apple juices. It also contains less sugar than OJ.

Power Play: For a light vinaigrette, mix 2 tablespoons grapefruit juice with 1 tablespoon balsamic vinegar, and 1/4 cup avocado oil.

10 The Perfect Fish
Wild Salmon (4-ounce fillet)

200 calories
8 g fat (1 g saturated)
31 g protein

One of the world's healthiest foods, with lots of lean protein and sky-high concentrations of omega-3s.

Power Play: Place a 4-ounce fillet, some cherry tomatoes, and sliced fennel in the center of a foil sheet. Top with olive oil, salt, and pepper and seal. Bake at 400°F for 12 minutes.

11 The Perfect Pepper
Red Bell Peppers (1 cup)

46 calories
0 g fat
1 g protein
9 g carbs (3 g fiber)

Red peppers supply more cancer-fighting lycopene and 60 percent extra immunity-boosting vitamin C than their green kin.

Power Play: Roasting concentrates the pepper's flavor. After charring on the grill or under the broiler, put them in a sealed paper bag to sweat. When they cool, the skin will come off easily.

12 The Perfect Green
Kale (1 cup)

34 calories
0 g fat
2 g protein
1 g fiber

For 18 calories a serving you get monster doses of vitamins like A, C, and K and a rush of phytonutrients.

Power Play: Sauté kale over medium heat with olive oil, sliced garlic, and a pinch of red chile flakes. Finish with a splash of balsamic vinegar before serving.