Preparing your kitchen for weight-loss (pantry + fridge edition).

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When working with women clients who want to lose weight, I have a holistic approach to both food and emotions that supports long-term life fulfilment (where weight-loss is a component of that).

Of course food is a component of this and I educate my clients on how to stock their kitchen and pantry to support their weight-loss and health goals.

This is a list of foods I recommend stocking in the fridge and pantry to provide ease in making versatile, nutritionally dense meals that help to keep clients satiated and nourished and create a huge variety of meals.

Protein Sources:

1. Cuts of poultry (chicken breast, chicken thighs)

2. Fish and seafood (salmon, tuna, shrimp/prawns). Wild caught or locally caught and/or tinned in olive oil ideally.

3. Cuts of beef (casserole/chuck steak, mince)

4. Lamb shoulder (bone in)

5. Bacon

6. Eggs

7. Greek yogurt (plain, unsweetened)

8. Cottage cheese

9. Sour-cream

10. Tofu or tempeh (for plant-based protein)

Vegetables:

1. Leafy greens (spinach, kale, rocket)

2. Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

3. Capsicum (red, green, or yellow)

4. Tomatoes

5. Cucumbers

6. Zucchini

7. Carrots

8. Onions

9. Garlic

10. Mushrooms

11. Consider keeping bags of frozen veggies for last minute additions such as beans, or stir-fry blend.

Whole Grains and Legumes (Optional):

1. Quinoa

2. Rice

3. Lentils

4. Chickpeas

5. Black beans/kidney beans

Healthy Fats:

1. Avocados

2. Nuts (almonds, walnuts, cashews)

3. Seeds (flaxseeds, chia seeds, pumpkin seeds, sunflower seeds)

4. Olive oil

5. Coconut oil

Dairy and Dairy Alternatives:

1. Milk (or preservative and vegetable oil free plant milk)

2. Cheese

3. Butter

Probiotic/enzyme-rich sides:

1. Kimchi

2. Sauerkraut

3. Pickles

Healthy condiments + toppers:

1. Capers

2. Olives

3. Grainy mustard, hot english mustard

Miscellaneous:

1. Herbs and spices (to add flavour without extra calories)

   1. Coriander powder, cumin powder, paprika (smoked and sweet), curry powder, onion powder, garlic powder, cinnamon powder, turmeric powder.

2. Fresh fruits (for snacks or to add to meals)

3. Nut butter (peanut butter, almond butter)

4. Hummus (for a healthy dip option)

By keeping your fridge stocked with these nutritious options, you'll be well-equipped to prepare protein-rich meals filled with whole foods and vegetables that are not only delicious but also support your health and weight loss journey.

Please don’t hesitate to ask any questions, follow me on Instagram or TikTok.

Al. X

Weightless.
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