Nutritional success comes down to one thing: preparation!
Set yourself up to succeed each week by prepping your fridge and pantry ahead of time. To take things a step further, utilize apps* or a simple food journal to track your meals, snacks and drinks. Doing so can increase your awareness and help you make more informed choices about your nutrition.
Use the checklist below to clean out and stock your fridge and pantry with healthy, easy-to-reach options. You can also download and print the checklist. Remember: The convenient choice often wins when it comes to our eating habits!
*App recommendations can be found in the checklist.
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PREP FOR NUTRITIONAL SUCCESS |
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CHECK YOUR PROGRESS |
TASK |
IMPORTANCE |
| ☐ | Empty it all out | Out with the old, in with the new! Take everything out of your fridge and freezer, and discard any expired items or items you do not wish to have. |
| ☐ | Deep clean | With everything out, deep clean your fridge and freezer — nothing inspires healthy eating like a sparkling clean fridge! |
| ☐ | Get organized | As you put everything back in, do so with intention. Place nutritious essentials (lean protein, vegetables, fruits, whole grains, etc.) front and center, while keeping treats in the background. |
| ☐ | Store fruits and veggies at eye level | Home from the store? Time to prep! Wash and cut your fruits and vegetables as soon as you get home so they are readily available for the week. (Convenience will help you stay on track in those grab-and-go moments.) Store them in clear food containers or bins at eye level.
Examples: baby carrots, celery, sliced cucumbers, sliced bell peppers, apples, grapes, berries |
| ☐ | Rethink your drinks | Is your fridge stocked with sodas, juices or other sugar-filled, calorie-dense drinks? Replace them with water, sugar-free seltzers and low-sugar juices. Additionally, keep a pitcher of water at eye level so you’ll remember to hydrate before reaching for a snack. |
| ☐ | Prep your proteins | Prep your proteins for quick, grab-and-go lunches.
Examples: grilled chicken breast, cooked salmon, hard-boiled eggs, rinsed beans, tofu, cooked quinoa |
| ☐ | Have go-to healthy snacks | Make sure to have healthy, pre-portioned snacks in your fridge or pantry.
Examples: Greek yogurt, trail mix, low-fat string cheese, hard-boiled eggs, grapes, baby carrots with nut butter, bell peppers and hummus, berries, apples |
| ☐ | Stock your pantry for healthy cooking | Stock your pantry with healthy, versatile cooking ingredients.
Examples: · Chicken, vegetable and beef stock, bone broth · Canned goods (beans, tuna, chicken, soup, tomatoes, pasta sauce, olives) · Whole grains (quinoa, barley, farro, brown rice, oats, whole wheat pasta) · Nuts, seeds, nut butters · Olive oil · Salsa · Herbs (parsley, chives, oregano, basil) · Spices (cumin, garlic powder, chili powder, paprika, red pepper flakes) |
| ☐ | Utilize technology or food journaling | Download tracking apps or start a food journal to take your nutrition a step further. Utilizing apps or a journal can increase your awareness and help you make more informed choices.
Examples: MyFitness Pal, My Food Diary, Noom, Cronometer, Ate Food Journal |
by: Megan Petriello
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