Believe it or not, but how you set up your fridge/pantry- or kitchen for that matter can influence your success when it comes to fat loss.
Our environments have a huge impact on our daily decision making. And when it comes to fat loss, your kitchen set up… can matter just as much as your willpower. Too often your kitchen can be full of temptation and leave you constantly feeling like you are battling cravings or talking yourself out of sabotaging your progress.
Ultimately, it’s not just about what foods you fill your kitchen with, but also about how easy it is to make those healthy choices each and every day.
Reducing decision fatigue is a game changer! Do you want extra, unwarranted stress in your life? Enter your kitchen without a plan for supper and then have to reach into the dark depths of your fridge for your “healthier” options.
It’s not happening.
Being intentional with your kitchen set up not only includes the right food options, but it also makes the decision to eat them (instead of the kids fruit snacks) much easier.
So here are 4 simple steps that can transform your kitchen from working against you, to working with you in a fat loss season.
Step 1: Clear out the junk.
Ok, I get it. This one is a tough one. Especially if you have a family/kids that aren’t on the same fat loss journey as you are.
But you can still do a “fridge/pantry audit”.
You’re going to want to get rid of or move any foods that do not support your fat loss goals. Anything that may offer a temptation to stray from your plan. This would include things like sweets and treats, chips and snacks, high calorie condiments and anything that is a big temptation or tough “no” for you personally.
Obviously, getting these foods out of the house is most helpful, but if you do share your space with family, putting all of these foods in a separate bin or shelf that’s not front and center in your pantry will help. Think “out of sight, out of mind” here.
Step 2: Fill your fridge and pantry with foods that will support your goal of fat loss.
Some pantry staples you are going to want to always have on hand:
Protein:
- Lean meats (chicken, turkey, pork tenderloin, etc.)
- Fish and seafood (tuna packets, salmon, shrimp, etc.)
- Eggs and egg whites
- Greek yogurt (plain and flavored)
- Cottage cheese
- Protein powder (whey or casein)
Fruits and veggies:
- Prewashed greens (spinach, kale, etc)
- Bagged salads
- Chopped veggies for snacking or meals (bell peppers, cucumbers, etc.)
- Frozen or canned veggies (broccoli, green beans, stir fry mixes, etc)
- Fresh grab and go fruit (apples, bananas, oranges, berries, etc)
- Frozen fruit for smoothies (berries, bananas)
Smart carbohydrates:
- Grains (Rice, quinoa, oats, etc)
- Potatoes and sweet potatoes
- Whole grain wraps/tortillas
- Beans, chickpeas and lentils (canned are super quick and easy)
Healthy fats:
- Nuts and seeds
- Avocado
- Olive oil or avocado oil
Quick, low calorie but flavorful condiments:
- Hot sauce
- Salsa
- lemon/lime juice
- Vinegars for dressings
Step 3: Organize!
Now you have a pantry and fridge full of foods that support your goals, what next?
Time to make these foods visible and easily accessible!
If you have them, use clear containers for chopped veggies and fruit, and prepped proteins so that you can easily see them. Then, place these options at eye level.
Likewise, use opaque containers for any foods that might offer temptation and place them in harder to see/reach places (like high or low shelves)
Placement of these options might seem a bit trivial, but I promise you, when you are hungry and without a plan, the healthy snacks at eye level? Are much more likely to be utilized than if you have to go searching for them.
It can also be super helpful to pre portion out snack foods into single serve portions (like nuts and trail mix) to avoid over consumption and offer an easy grab-and-go option.
Step 4: Weekly meal prep ideas to always have on hand
You don’t have to invest a ton of time for meal prep, but a plan is ALWAYS more helpful, especially when things get busy- and they are going to!
Prepping these 4 things 1-2 times every week will help you be prepared to still make good choices, no matter what life throws at you.
- A big batch of supportive carbs like rice, quinoa or roasted potatoes
- Grill, bake or cook a protein source like taco meat, grilled chicken, etc.
- Wash and chop veggies for snacks or quicker meal sides.
- Pre-portion grab-and-go snacks (nuts, trail mix, hard boiled eggs, yogurt bowls, etc)
It doesn’t take a ton of time to prepare any of these options. And you know what? It’s going to save you time and excuses on busy days when you have these “building blocks” ready to go.
Another one of my favorite ways to “meal prep” is to “double” certain recipes I have on my meal plan, and freeze the left overs. That way, it’s literally no extra time (just the time you already planned to make that meal) but might bail you out another day when things don’t go as planned.
Some easily “doubled-then-frozen” meals I like to keep in the freezer are:
- soups/chili
- Pulled pork/chicken
- Meatballs
- Most casseroles
And there you have it! Four simple but intentional changes to make in your kitchen that can really impact your fat loss in a supportive way.
Keeping in mind, as always, perfection is not required! Consistency is where change happens. You can still have foods you love but maybe aren’t totally in line with your goals, occasionally. Just don’t keep a massive stash of them front and center in your pantry. Set yourself up to make the best decisions you can. Life is going to happen, but minimizing the obstacles that might keep you from making good food choices can help.