Kitchen Audit - What to Keep & What to Toss

Set yourself up for success by assessing your kitchen and stocking it with the right ingredients and tools to support your nutrition goals.

Go through your pantry, fridge, and freezer. Remove foods that don’t align with your goals and stock up on the essentials.

🔴 Remove or Limit (Toss, Reduce or Hide These)

☐ Ultra-processed snacks (chips, crackers, sugary granola bars)
☐ Sugary cereals
☐ White bread, white pasta, refined grains
☐ Sugary drinks (soda, juice with added sugar)
☐ Processed meats (hot dogs, deli meats with nitrates)
☐ Pre-packaged frozen meals with long ingredient lists
☐ Excess added sugars (syrups, candy, high-sugar yogurt)
☐ Artificial sweeteners & processed creamers
☐ Industrial seed oils (canola, soybean, corn oil)

🟢 Stock Up On (Healthy Swaps & Essentials)

Protein Sources:
☐ Lean meats (chicken, turkey, lean beef)
☐ Fish & seafood (salmon, cod, shrimp)
☐ Eggs & egg whites
☐ Greek yogurt (unsweetened) or cottage cheese
☐ Plant-based proteins (tofu, tempeh, lentils, beans)
☐ Protein powder (I recommend Arbonne)

Healthy Fats:
☐ Avocados
☐ Nuts & seeds (almonds, walnuts, chia, flax)
☐ Nut butters (almond, peanut, cashew)
☐ Olive oil, avocado oil, coconut oil
☐ Hummus

Complex Carbs:
☐ Whole grains (quinoa, brown rice, oats)
☐ Sweet potatoes & regular potatoes
☐ Legumes (black beans, chickpeas, lentils)
☐ Fresh & frozen fruits
☐ Fresh & frozen vegetables

Dairy & Dairy Alternatives:
☐ Greek yogurt or coconut yogurt (unsweetened)
☐ Cheese (cheddar, feta, parmesan)
☐ Unsweetened almond, oat, or coconut milk

Pantry Staples:
☐ Canned tuna or salmon
☐ Low-sodium broth (chicken, beef, veggie)
☐ Canned beans & lentils
☐ Canned tomatoes (diced, crushed, or paste)
☐ Herbs & spices (garlic powder, turmeric, cumin, cinnamon, paprika)
☐ Apple cider vinegar, balsamic vinegar
☐ Mustard, hot sauce, coconut aminos