The Healthy Eating Kitchen Makeover

Set yourself up for healthy eating success with a kitchen makeover. This is your weekend project! Follow these steps and you’ll be on your way.

Part One – The Gear
1. Go through your cupboards and check to see if you have the following items:

  •  A good set of pots and pans
  • A good set of knives
  • Spatula, wooden spoons, etc
  • Blender, slow cooker, food processor, tea kettle
  • Sealable containers for transporting and storing food, a cooler bag, bottles for shakes
  • A scale for weighing food.

If you don’t have any of the items above you can start at your local second hand store to pick up items like slow cookers fairly cheaply. Also consider large department stores like Wal-Mart for inexpensive pots, kitchen tools and small appliances.

Part Two – The Meal Plan
2. There are lots of books and resources on the internet to guide you to healthy eating. It can get complicated. Your focus this week is to keep the diet simple. Plan one week’s worth of breakfasts, lunches, dinners and snacks. Head to the grocery store and stock up on the following:

  • Lean protein like chicken, lean beef, water-packed tuna, salmon
  • Eggs, egg whites, real cheese and plain Greek yogurt
  • At least four varieties of fruit and at least five varieties of veggies. Frozen is more economical.
  • Oatmeal, nuts, natural peanut butter, olive oil

With your meal plan in place you’ll be able to stock up on what you need. This makes shopping easier and budget-friendly.

Part Three – The Purge
3. Now that you’re stocked with healthy stuff it’s time to dump the junk. I know you spent money on it and it’s a shame to let things go to waste. Here’s the reality check – if it’s in your house you will eat it. Your health is worth more than that! Grab a garbage bag and get rid of the following:

  • Potato chips, corn chips, crackers, regular and low fat cookies
  • Candy, chocolate, fruit juice, soft drinks
  • Instant foods like cake mixes, pasta mixes and potato mixes, frozen dinners, bread, bagels and other baked goods
  • Margarine, regular peanut butter


You now have your kitchen set up to make healthy eating an enjoyable part of your life.


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