3 Mental Prep Tips
- Write down why this is important to you and why you signed-up. Hold on to a written reason to refer to throughout the 21 days.
- To cleanse and change your palate, we will be encouraging simple meals. Avoid decadent meals and simply eat meals that are easy to prepare and flavored with spices, herbs, and vinegars. Eating cleanly and simply will help reset your taste buds.
- Consistency forms routine and routine helps form new habits. The more you do something, the easier it becomes, and the more you eat of something, the more you end up wanting to be eating it. The goal is to make the healthy choice feel right through routine.
Clear your food pantry of these foods
- All ultra-processed foods or move them out of sight. What to look for, avoid foods with the following ingredients: refined flour, hydrogenated oils, protein isolates, high-fructose corn syrup, thickeners, anti-foaming agents, bulking, foaming, glazing agents, emulsifiers, natural flavors, artificial flavors.
- Deli meats, processed meats, dairy other than yogurt or fermented dairy.
Key staples to stock up on
Grains – old fashioned oats, brown rice, quinoa, farro
*Know your time barriers:do you have the time in the evening or on the weekend to meal prep? If you do, then purchase the grain uncooked. If you don’t, then parboiled rice, precooked quinoa, and 10-minute farro is perfectly fine. Trader Joes and other grocery stores have grain packages in the freezer section that can easily be heated in the microwave or stove top in 5-10 minutes.
Frozen vegetables & fruit – stock up on a few varieties of frozen vegetables and frozen fruit. Include green and purple sources. Frozen produce will keep longer and ensure you always have something on hand to build a meal. Nutritionally, frozen is comparable to fresh.
Nuts – walnuts, almonds, or pecans to have as a snack or to add into meals to make them more filling.
Seeds – ground flaxseed, with additional seeds such as hemp, chia, sesame, or pumpkin.
Spices – turmeric powder, plus cinnamon, thyme, oregano, and/or rosemary
Beans – Beans or legumes such as frozen edamame, frozen peas, black eyed peas, canned chickpeas, or black beans.