The Staples System

"We are what we repeatedly do." - Will Durant

Take a look around your kitchen. Look in the pantry, the fridge and freezer. What do you see?

More than likely, whatever you see is what you are repeatedly eating.

If you see fruits, vegetables, and other whole foods you probably consistently eat fruits, vegetables, and whole foods. 🥗🥑🥔

If you see packaged and processed foods, you probably consistently eat packaged and processed foods. 🍫🍩🍪

So how can we design an environment that supports our healthy eating the majority of the time?

One that is manageable and efficient?

Today I want to humbly present to you a framework that has worked well for me and my family in accomplishing this goal. With this system, I don't even make a plan for meals each week. 😯

I call it The Staples System.

Staple - a main or important element of something, especially of a diet.

Here are the steps:

1. Find healthy staples you and your family enjoy that are in your budget.

2. Stock your home with these staples.

3. Find simple ways to cook these staples.

4. Create most of your meals from these staples.

Let’s look at each step more closely.

1. Find healthy staples you and your family enjoy that are in your budget.

Search for basic, healthy foods that people in your house will eat. Be careful that your staples don’t include added ingredients. Consider choosing foods from this list or one like it. Let me give you my staples to get you started.

Proteins: Canned salmon, Plain Greek Yogurt, Cultured Cottage Cheese, Protein Powder, Beans, Hard-boiled eggs, Hemp Hearts, Chicken, Turkey, Beef.

Carbs: Sweet Potatoes, Potatoes, Brown Rice, Quinoa, Frozen Berries, Fresh Fruit, Steel-Cut Oats, Lemons and Limes for dressings and drinks. 🍚🍠🍓

Healthy Fats: Avocado, Extra Virgin Olive Oil, A Variety of Raw Nuts (Almonds, Walnuts, Cashews, Pecans) and Seeds (Sunflower, Pumpkin, Chia, and Flax), Avocado Oil, Coconut Oil, Nut Butters, Ghee 🥑

Vegetables: Tons of Frozen Vegetables (Broccoli, Cauliflower, Spinach, etc.), Fresh Spinach and Other Salad Greens, Carrots, Celery, Cucumbers, Peppers, Mushrooms, Onions, Tomatoes, etc. 🥦🥬🥕

Other (be extra careful on extra ingredients here): Almond Milk, Salsa, Hummus. 🥛

2) Stock your home with these staples.

A) Make a grocery list with these items (This really simplifies grocery shopping. Online

grocery shopping helps a lot too!)

B) Refill them as needed

C) Buy in bulk and on sale.

3) Find simple ways to cook these staples.

Again here are my strategies. I go simple because I have 3 young kids and time is precious. I also cook in bulk and freeze extras in freezer bags.

Red and Golden Potatoes, Rice, Beans, Quinoa, Oats, Hard Boiled Eggs in the Instant Pot. This allows me to set it and forget it.

Sweet Potatoes: Cut in quarters, coat with avocado oil, sprinkle with sea salt and cook at 400 ℉ for 35-40 minutes.

Frozen Vegetables. This saves me a ton of time rather than having to always prep veggies.

Fresh Vegetables: I usually chop them all at once. Pre-chopped is also an option.

4) Create most of your meals from these staples.

This may be difficult for some, but for me it is an opportunity to be creative.

For example, I will use olive oil and lime one day as a dressing for my salad and top it with canned salmon and berries.

Another day I will create a taco salad with beans, greens, salsa, brown rice, and greek yogurt.

Still another day I’ll create a buddha bowl with sweet potatoes, cooked veggies, chicken, and avocado.

I have been surprised at some of the combinations that taste delicious! 🤤

Of course, you are going to use staples that you like, in combinations that you find enjoyable.

So what are your action steps today? 🎯

1. Find your healthy staples

2. Get them in your home

3. Find ways to cook them that work for you

4. Begin creating meals

If you want someone to help you get back on track, encourage you, and help you achieve your health goals, contact me about becoming a coaching client.

If you are new to the blog, I want to encourage you to go back and check out my previous posts, as they serve as the foundation for what we talk about each week.

Here's to the best version of you!