7 Steps to Makeover Your Kitchen!

There is a fundamental law of human nutrition that goes a little like this: If a food is in your possession or located in your residence, you will eventually eat it. 

Therefore, according to this important law of human nutrition, if you wish to lead a well&tight life you must remove all foods that aren't part of our program and replace them with better, healthier choices.  

STEP 1: Remove all unhealthy items from your pantry/fridge.

  • Packaged snacks: chips, cookies, granola bars, crackers etc...
  • Processed grains: bread, pasta, flour etc...
  • Sugar: chocolate, candy, brown sugar etc...
  • Dairy: milk, cheese, low fat dairy products etc...
  • Beverages: pop, juice, pre-made smoothies etc...
  • Alcohol (don't worry, just for a short time)
  • Dressings, sauces and condiments
  • Frozen dinners
  • Instant foods: cake mixes, microwave rice, instant oatmeal etc...

STEP 2: Go grocery shopping.

For this particular 'starter' trip we chose Costco for one stop shopping, however as you replenish your supply try and source your produce at local markets for fresh, organic options.  

Sample Grocery List:

  • kale
  • spinach
  • cucumber
  • avocado
  • celery
  • cauliflower
  • broccoli
  • peppers
  • baby tomatoes
  • chicken
  • turkey
  • eggs 
  • plain 2% probiotic or greek yogurt
  • mixed raw nuts
  • ground turkey and/or chicken
  • unsweetened shredded coconut
  • shallots
  • zucchini
  • unsweetened coconut water
  • unsweetened coconut milk
  • hummus
  • coconut flour

STEP 3: Precook Grains and Boil Eggs

Cook your grains (quinoa, buckwheat etc...) ahead of time and store the (ready to eat and very filling) whole grains in your fridge for easy side options. Boil a dozen eggs and put them back in the carton for an easy & filling snack idea or for a high protein meal addition.

STEP 4: Wash and cut all fruit and vegetables.

As soon as you arrive home from the market or grocery store, set aside time to wash and prep all your produce. You will easily gravitate towards fresh foods as a snack or side option for dinner when it's prepped and waiting for you to consume. 

STEP 5: Portion control your foods. 

Prepare multiple single serve containers full of nuts, vegetables, fruit, hummus, etc. for easy snack options and lunch prep. This will help you keep track of portions instead of continuously and unconsciously reaching your hands into the almond bag. 

STEP 6: Cook Soup Ahead

Prepare one big soup or chili recipe and freeze meal size portions (2-3 cups) for easy, on-the-go, meal solutions during your busy week. The picture below is from our well&tight recipe section and modified to fit week 1 food guidelines. 


STEP 7: Fill your fridge with everything you just bought and prepared.  

Enroll the help of your family and plan to spend a morning or afternoon shopping and prepping together. The time you spend upfront will arm you with the right foods you need to help you live a well&tight life. You'll also be able to avoid the trap of not having the time to prepare something healthy and nutritious to eat when you get busy.