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The #1 Way To Improve Your Diet Overnight

April 14, 2025

When it comes to your diet, there’s a lot you can’t control—even though you’ve probably been told it’s all about personal choice.

You can’t fully control how well you slept last night. Or the stress that shows up in your day. Or the hormonal shifts, emotional triggers, and years of conditioning that shape your appetite and cravings.

All these factors can torpedo even your best efforts to eat well.

That’s why it’s so important to lean into what you can control—starting with what’s in your refrigerator, freezer, and pantry.

Because here’s the truth: You eat what’s around you. Not what you intend to eat, or what you wish you’d reach for—what’s easy, what’s visible, and what’s within arm’s reach.

It’s one of the simplest things you can control. And that’s why your kitchen can quietly become the most helpful room in your house—or the most dangerous.

Fill it with ultra-processed snacks and sugary, packaged foods, and that’s exactly what you’ll grab—especially when you’re tired, bored, or short on time.

But stock it with simple, whole ingredients and healthier options, and better choices become automatic. No willpower or deprivation required.

Plenty of people will read this, nod along, and change nothing.

But ask anyone who’s actually done a proper kitchen clean-out, and they’ll tell you: It’s one of the most powerful changes you can make for your health.

Why wouldn’t you give it a shot?

Take my Kitchen Clean-Out Challenge, and I’ll show you how.

Your Challenge, If You Choose to Accept It

Set aside a few hours this week to clean out your kitchen, and restock it with whole, fresh foods, including ones that are easy to grab and eat. This isn’t complicated, but it does take some time and effort. I assure you, though, that investment will start paying off right away.

I’ve provided a straightforward list of foods to remove below, but I also want you to take an honest look at the foods that trip you up.

Everyone has them—the foods that call to you from the pantry, the freezer, or the back of the fridge, and are almost impossible to stop eating.

Case in point: Penn State University scientists asked women to rank the “foods you can’t resist and find hard to stop eating.”¹ The top five: ice cream, chips, chocolate, cookies, and pizza. What do all those have in common? They’re the same five foods that University of Michigan researchers found to be the most “addictive.”²

Chances are, the steps I lay out in the removal phase will take care of most of these foods for you. But it’s important to identify the ones that you know cause your problems. Building that kind of awareness will help you break the cycle of filling your kitchen with foods that sabotage you.

If this all feels hard, remember: It’s a challenge. Tell yourself it doesn’t have to be forever.

Try it for just a week. If it’s not helping you, you can stop. But if you never try, you’ll never see how much easier—and more freeing—this can make healthy eating.

(Wondering if you have a food addiction? Take this scientifically validated food addiction quiz to find out.)

Step 1: What To Remove

Cleaning out your kitchen can feel like a big step—especially if you're not used to tossing food. You don’t have to do it all at once, and you don’t have to waste things if that feels uncomfortable. Here are a few ways to make the process easier:

Set it aside: Not sure you’re ready to part with something? Put it in a box or bin and store it out of sight during your detox. Out of sight really does help reduce temptation—and you can always make a final call later.
Donate what you can: Non-perishable items like canned vegetables, beans, or whole grains may still be useful to someone else. Consider donating them to a local food bank.
Share with others: If you have unopened items that aren’t aligned with your goals, offer them to friends, family, or neighbors who might want them.

Once you’re ready, use this checklist to remove:

► Anything that’s not real food.

This includes most products made in a factory that comes in a can, box, plastic, or package. Exceptions are canned and jarred whole foods, such as sardines or artichokes, and packaged frozen vegetables. Regardless, these items should contain only a few real ingredients, like water or salt.

► Foods with artificial sweeteners, preservatives, additives, coloring, or dyes.

Check labels carefully for unfamiliar ingredients or anything that sounds chemical, as these are likely to be additives you don’t want.

► Food or drinks that contain sugar as an ingredient.

Besides sucrose and high-fructose corn syrup, this includes honey, molasses, agave, maple syrup, and organic cane juice. Pay particular attention to removing any sugar-sweetened beverages or fruit juices. Shortcut: Check the Nutrition Facts Label for “added sugars.” If you see any amount listed, it’s a giveaway that it contains extra sugar.

► Foods that contain hydrogenated oils and refined vegetable oils.

Hydrogenated oils are often found in processed foods and can be identified on labels by terms like “partially hydrogenated oil” and “vegetable shortening.” Refined vegetable oils include corn oil, soybean oil, and canola oil. Common sources include margarine, packaged snacks, baked goods, and fried foods.

Step 2: What To Add

Once you’ve cleared the junk from your kitchen, the next step is just as important: bringing in foods that support the way you actually live.

Most people don’t fail to eat healthy food because they have no idea what to eat. They fail because they stock their kitchen with foods that don’t match their actual goals—or habits.

If you don’t like to cook, or you eat on the go, or your weekdays are a blur, you need to make sure the healthy foods in your kitchen are just as accessible as the ones you got rid of.

That means choosing foods you enjoy and eliminating the small points of friction that tend to get in the way.

So yes, buy the real, whole foods—vegetables, fruits, nuts, protein, healthy fats. But don’t stop there. Make them ready to eat.

Think about what stops you from reaching for the good stuff, and then ask yourself: How many barriers can I remove?

It might sound obvious, but . . .

You’re more likely to grab an apple or blueberries . . . if they’re already washed.
You’re more likely to eat raw peppers, celery, or broccoli . . . if they’re pre-chopped.
You’re more likely to enjoy Brussels sprouts . . . if they’ve been roasted and seasoned.
You’re more likely to snack on protein . . . if it’s cooked and ready to go.
You’re more likely to reach for a homemade dip . . . if it’s as convenient as the store-bought kind.

Bottom line: If you make whole foods just as easy to grab as the ultra-processed stuff, you’re far more likely to eat them.

Up next: a few tips to help you plan what to buy and how to prep.

Simple Prep Moves That Save You All Week

You don’t need to be a meal prep pro—you just need a few simple go-to methods that make your whole foods ready to eat. These are some of the easiest, most versatile ways to get set up for the week ahead.

1. Roast Lots of Vegetables

Roasting brings out the natural sweetness in vegetables and makes them more satisfying and snackable. You can batch-cook a tray or two early in the week and use them in salads, bowls, or as a ready-to-eat snack or side.

Best vegetables for roasting: cauliflower, broccoli, carrots, Brussels sprouts, sweet potatoes, zucchini

Preheat the oven to 425°F.
Chop your veggies into similar-sized pieces so they roast evenly.
Toss with about 1 teaspoon of avocado oil per cup of vegetables.
Add dried herbs and spices—rosemary, smoked paprika, cumin, and garlic powder all work well.
Spread veggies in a single layer on a baking sheet (don’t crowd them).
Roast, stirring every 10 minutes, until fork-tender—usually 20 to 40 minutes, depending on the vegetable.
Sprinkle with sea salt and pepper to taste once they’re done.

2. Make Shredded Meat

Shredded protein is one of the easiest ways to prep for the week. Toss it into salads, wraps, bowls, soups, or have it ala carte. The key is matching the method to the type of meat.

Stovetop method (best for chicken breast, chicken thighs, turkey breast)

Add 1–2 pounds of boneless, skinless poultry to a saucepan or skillet.
Pour in just enough water or broth to cover.
Add a pinch of salt or flavor boosters like garlic cloves or a bay leaf.
Bring to a boil, then reduce heat and simmer gently for 15–20 minutes, until fully cooked.
Let cool slightly, then shred with two forks or your hands.

Slow cooker method (best for pork shoulder, beef chuck roast, or boneless short ribs)

Add 2–3 pounds of meat to the slow cooker.
Pour in ½ to 1 cup of broth or water. Add chopped onion, garlic, or dried herbs if you’d like.
Cook on low for 6–8 hours or on high for 3–4 hours, until fork-tender.
Shred and store in an airtight container for up to 4 days.

3. Prepare Healthy Dips and Dressings

Dips and dressings can make vegetables, proteins, and salads more appealing—but most store-bought versions are packed with added sugar, preservatives, and low-quality oils.

Instead, try making your own. It only takes a few minutes, and you can control exactly what goes in.

Here are four of my favorite healthy dips and dressings.

Want to Take It Further?

This kitchen clean-out is just one part of the 10-Day Detox—our simple, step-by-step reset designed to help you eat better, feel better, and take back control of your health. So if you’re ready to seriously upgrade your nutrition and start feeling better in just 10 days, click here to learn more.