1. Remove processed and high sugar foods - this means most of your food and drink items that are artificial or in packaging.
2. Storage containers
Be prepared with plenty to be able to reuse, it keeps our food fresh and limits the waste we find with packaged food.
3. Write down your favourite family recipes, meals and snacks and see where they can be improved nutritionally.
Can white flour be changed to wholemeal?
Can white rice be changed to brown rice?
Instead of crisps can you have homemade popcorn?
Instead of Tim Tams can you make protein balls or 80% dark chocolate?
Olive oil instead of canola oil?
Butter instead of margarine?
These will end up being your staple products in the pantry
4. Swap packaged foods with fresh whole foods
For example - Boxed cereal for overnight oats
5. Write down a meal plan for the week ahead
What can you take to school or work that is made at home?
Try one new thing a week or if thats too much, once a month...
Think of on-the-run breakfast eg. Chia puddings, overnight oats, bircher muesli?
Think of snacks e.g. protein balls, homemade banana bread, muesli biscuits, hummus + veggie sticks?
Think of lunches e.g. your favourite salad, a wrap with salad and protein (chicken or last nights left over roast), last nights curry with rice in a takeaway container?
6. Write a shopping list
7. Shop where you find the freshest produce in your area.
If you are finding yourself in your local supermarket, that is perfectly fine. Try and keep yourself in the outter areas of the supermarket where the fruit, veg, dairy and fresh foods are - steer clear of the isles where temptation lies...
Organic produce is fantastic, but not everyone can justify the cost, so it is perfectly fine to go to your usual shops, just be more careful with your food choices.
8. Be prepared to do some preparation and pre-cooking before the week starts to reduce the workload during the week.
Can you make a salad in a jar for each day of the week? Pop the extras e.g.. chicken, cheese or nuts and seeds on the day.
Can you make some chia puddings or overnight oats for each day of the week - grab and go?
Once you have done this for a couple of weeks you will find yourself in a routine and you will start to see which staple products you are using more of.
This is a guide to start you off - lifestyle adjustments are part of this plan and individual assessment is recommended for those wanting help with weight loss, management of stress and fatigue or other health conditions such as Gastrointestinal, Thyroid conditions for best results.
For Sports Nutrition, adjustments are easily made specifically for you and fitness goals such as weight loss, weight gain and support for training are well managed through a Pantry Reset.