Quick answer: Set yourself up for success by preparing your kitchen before the challenge. Remove or put away processed foods, organize your pantry and fridge, stock up on staples like vegetables, proteins, healthy fats, nuts, herbs and spices, and make sure you have basic tools such as good knives, cutting boards, sheet pans and storage containers.
Declutter and organize
- Remove or set aside processed foods, sugar and refined oils (see foods to avoid)
- Organize your fridge so vegetables and proteins are front and center
- Label containers
Stock up on healthy staples
- Fresh and frozen vegetables and fruit
- Meat, fish and eggs
- Olive oil, avocado oil, ghee and coconut oil
- Nuts and seeds
- Herbs, spices, vinegar and coconut aminos
- Use the quick reference cheat sheet
Equip your kitchen
- A sharp chef’s knife and cutting boards
- Sheet pans and a large skillet
- A slow cooker or pressure cooker
- Glass storage containers
- A blender
Healthy aging lens
A kitchen set up for whole foods makes healthy choices the easy choice.
When to see a naturopathic doctor
- You have a chronic inflammatory, autoimmune or digestive condition
- You have diabetes, kidney disease or take medications affected by diet changes
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a plan tailored to your labs, symptoms and goals
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
How do I prepare for the challenge?
Clear processed foods, stock staples and gather basic tools.
Do I need to throw food away?
You can donate unopened items or store them out of sight.
What tools are most useful?
A good knife, sheet pans and glass containers.
Which staples should I buy first?
Vegetables, proteins, healthy fats and spices.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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