Preparing for your Clean Whole Foods Transition

When you’re undergoing a major change in your dietary habits, it’s best to start out with a clean slate. (no pun intended)   You’ll want to clean out your fridge and pantry. It works much better if you use up or give away the processed foods you have stored in your pantry or freezer.   I’ve done this, it can be a source of temptation, so get rid of it now and start fresh!  

Throw out any processed foods you have around. That means packaged foods like cereals, chips, cookies and granola bars and any processed food items lurking in the freezer. If you absolutely have to have them in the house for other family members, designate a special spot for them that is out of easy reach for you.   

Your New Grocery Routine

Now it’s time to start thinking about preparing a shopping list and stocking your pantry. You’ll need to have a meal plan in mind so that you’ll be able to throw something together in a minimal amount of time, reducing the temptation for fast food.

When you get to the store, you’ll want to shop the perimeter. That’s where you’ll find the majority of your unprocessed foods, like produce and meat (of course, you will want to look for grassfed or organic foods). The processed food items tend to be in the aisles, and with the exception of canned vegetables and soups, you might be able to bypass those aisles for the most part.  I will be doing this with you.   I have stocked my kitchen and pantry already but it’s good to review what is there from time to time.

Load up on produce. Choose veggies that are simple to prepare and easy to eat on the run such as cherry tomatoes, cucumbers, carrots, apples and berries. Most supermarkets have pre-made salads and cut up fruit which are great if you’re really short on time. On the days that you’re home, choose healthy greens for salad and try roasting vegetables such as sweet potatoes, mushrooms, asparagus and squash. Drizzle with olive oil and season as you wish. The variations are endless!

While you want to avoid processed foods, there are still whole foods convenience items that can make your life easier. Look for items like hummus, healthy fruit and nut bars (with minimal sugar), nut butters, kale chips, seaweed snacks and rice crackers.

Nuts and seeds are a great way to add important vitamins to your diet including the all important B vitamins, magnesium and omega 3 fats. It’s best to get them raw, if possible. Health food stores or online are usually the best places to source raw nuts and seeds. Remember that these foods are calorie dense, so if you are trying to lose weight you’ll want to use appropriate portion sizes.   I use nuts for so many things – tossing in salads, casseroles, oatmeal and for making dairy free cheese!

Dried fruits are considered an easy, healthy option by many, but remember that they are calorie-dense and can cause blood sugar spikes and contribute to sugar cravings. They should really be reserved for an occasional or emergency snack.

Depending on which food philosophy you’ve chosen to follow, carbs can be a viable option. Just be sure you choose wisely. Most store-bought bread with the exception of Dave’s Killer Bread, Ezekiel and other sprouted breads (usually in the freezer section) so many are laden with additives. Start reading labels on your breads to find those with the least amount of ingredients and those with more wholesome ingredients.  Healthy carb choices include foods made with quinoa, gluten free rolled and steel cut oats, amaranth and spelt.

Beans are your friend (unless you have digestion issues – then use a digestive enzyme like Beano to help with digestion) If you’re committed to grass-fed meats, you know how expensive they can be. Beans are a great way to stretch those meals out. Some of the options are black beans, red beans, lentils, and white beans.  There are so many beans to choose from!  The healthiest and cheapest way is to buy them dry and prepare them yourself, but if that’s too time consuming look for an organic canned brand.

Planning your meals is essential. You can easily find various meal planning forms online and even menu planning services that can accommodate a whole foods diet. Having a plan will help you stay on track and avoid falling into temptation when life gets stressful.  Here is a 7 day Vegan Gluten Free plan.

Prepare Yourself Mentally

Even though you have committed to a clean whole foods lifestyle change, it is important to remember that it is a change that will need to be taken one day at a time. You don’t want to lose your motivation and go back to your old ways, so it is important to be real with yourself and your goals.

Start by figuring out why this journey is important to you, and let that ‘why’ be your motivation every time you struggle to stick with whole eating. Do you want to improve your health and longevity? Are you hoping to be a positive influence for your children? Visualize how much better you’re going to look and feel six months from now. Post positive affirmations and visuals where you can see them when you’re feeling tempted. If this is a journey you are taking for your children, post affirmations that deal with you as a parent and how much better your life, and your children’s lives, will be when you are a healthy role model.

Be gentle on yourself

Try starting off with one clean whole foods meal at a time. Breakfast is a great meal to start with. As the first meal of the day it can set the tone for success or failure. Keep it simple. How about the yummy looking bacon and egg on avocado above?  Or some other easy ideas like eggs and sautéed vegetables, smoothies and toast. If you have time on the weekend, make some egg/vegetable cups in a muffin tin and stash them in the freezer.

Once you have this down, you can start to think about adding lunch. If you have some cooked meat like ground beef or chicken and a variety of vegetables on hand, you can have something on your plate in a short time. Keep some bread and healthy meat on hand for another simple option.  I have even used romaine lettuce instead of bread for sandwiches and it works really well.

After you have gotten breakfast and lunch for a few weeks, now you can think about adding dinner. It doesn’t have to be complicated. It can be as easy as salmon, steak or chicken, baked sweet potatoes and broccoli.   Or making a crockpot meal with a roast, potatoes and carrots.

Do you have any suggestions for an easy dinner meal?  I’d love for you to share it in the comments.   Stay tuned for more on Clean Whole Foods….