Get Prepared!

So what does a detox diet fridge look like?


Lots and lots of produce with ready to eat snacks is the key to eating clean!

I have a feeling that most people’s refrigerator doesn’t look like this… I know ours never did! But when you have fresh produce and ready-to-eat healthy snacks available every day, it is a lot easier to eat a cleaner diet. There’s nothing worse than coming home, hungry because you haven’t eaten in five or so hours, and there isn’t anything to eat but a packaged frozen meal or something out of a box. I can not cook if I am hungry, it’s torturous! That is why it is so important to have healthy homemade snacks available to grab and go whenever you need it. You also need to get into the habit of preparation. Going to the store without a menu or list is a bad idea. Unhealthy impulses and comforts start to take over and you will end up with a cart of junk. Start searching food blogs and cookbooks to find recipes and write them down on cards so that you don’t forget. Plan out a detailed menu that includes breakfast, snack, lunch, snack, and dinner. (I snack a lot!) Then, create a shopping list and stick to it! Those boxed goods and frozen foods are no good and they will jack your grocery bill way up, so just stick to the produce and bulk section for the most part. Do you have absolutely no idea where to start? Here is a list that might help you begin to transform your kitchen and your health.

Condiments and seasonings:

  • Organic salsa
  • Apple cider vinegar
  • Balsamic vinegar
  • Soy sauce or Nama Shoyu
  • Mustard
  • Tahini
  • Sesame seed oil
  • Dried herbs and spices (basil, oregano, rosemary, tarragon, sage, cinnamon, cumin, etc.)
  • Vanilla extract with no sugar added
  • Sea salt
  • Pepper
  • Agave nectar
  • Raw honey
  • Organic maple syrup
  • Cold pressed Extra-virgin olive oil
  • Cold pressed unrefined coconut oil
  • Nutritional Yeast
  • Bragg Liquid Aminos
Pantry Staples:

  • Brown rice
  • Quinoa (pronounced Keen-wah)
  • Barley
  • Dried black beans, soy beans, garbanzo beans, kidney beans
  • Lentils
  • Raw almonds, cashews, walnuts, hazelnuts, pecans, sunflower seeds, pumpkin seeds, flax seeds
  • Rolled oats
  • Buckwheat, Kamut, or Splet flour (in small quantities)
  • Buckwheat/whole wheat noodles or gluten-free pasta
  • Sprouted breads (Ezekiel type)
  • Fermented whole-grain sourdough bread
  • Cacoa or cocoa powder
  • Vegetable protein powder
  • Organic popcorn kernels
  • Food Should Taste Good chips (my favorite)
  • Organic nut butters
  • Organic tea

Fruits and Veggies (anything that is in season):

  • Grapefruit
  • Lemons and limes
  • Bananas
  • Apples
  • Berries
  • Thai baby coconuts
  • Cantaloupe
  • Majool dates
  • Kalamata olives
  • Dried unsweetened shredded coconut
  • Broccoli
  • Cauliflower
  • Cucumbers
  • Squash
  • Beets
  • Brussels Sprouts
  • Carrots
  • Celery
  • Garlic
  • Spinach
  • Peas
  • Onions
  • Mushrooms
  • Peppers
  • Tomatoes
  • Avocados
  • Leafy greens (Kale, chard, broccoli rabe)
  • Potatoes
  • Eggplant


Choose organic when available and if you can afford it. These produce items are known as the Dirty Dozen, so at least try to buy organic for these items if nothing else. It is ideal to buy produce that is in season and grown locally. Grow your own produce or start small with potted herbs. Get support! It is so important to have someone support you through such a big change and the more people that know about your change, the more you will feel held accountable to making healthy decisions.
If you want to start to change your diet and feel overwhelmed, let me know! Ask me questions and I will do my best to give advice and support along the way. I’m on this journey to health right along side you!




2 Comments on “Get Prepared!”

  1. Kat says:

    So, what are some of your healthy snacks at hand? And, what does an average week menu look like for you guys? I’ve been looking into a vegetarian lifestyle, but the hubs is not on board- at all…

    • Wade Made says:

      Hi Kat,

      I usually prepare a large container of hummus that my husband and I eat all week long with veggies or spread it on a whole wheat tortilla with some spinach and olives and maybe some mushrooms and that is a super quick snack. I love to munch on popcorn, so I like to make a big batch of organic popcorn cooked in coconut oil… which gives it a really great taste. We also make our own nut butters, but you can buy organic nut butters if you dont have a food processor or just dont want to spend the time. 🙂

      Some other quick go to snacks:

      Mixed nuts or trail mix, fruit, Food Should Taste Good chips with salsa (these are my favorite chips), homemade energy bars, dried fruit, organic apple sauce.

      I know for a fact that a lot of men are hesitant to change their diets in order to eat clean, especially when it comes to meat. If he is worried about losing muscle mass, I have two links that come to mind that you might want to share with him.

      Brendan Brazier, a vegan triathlete:

      Vegetarian UFS Fighters:

      I will be posting recipes and examples of shopping lists and menus soon, so please check back for that as I know it will be really helpful!

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