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What is my 20%?

Many people ask me, "What do you eat?" While there are many examples of my food on the Clean Kitchen Instagram page, I understand those are just snippets of meals. So what does a day or week, or even year round look like for me in meals? I've tried to...

CK Lesson: What is your 20%?

In CK we practice the "80/20 Rule" and apply it as 80% of the time you hit your habits in line with your goal, and 20% you have some wiggle room. But many people want to put a finite number to this equation. In the following lesson from Week 12 of Clean...

Winter Squash Guide

Fall is here and so are the seasonal produce! Are you a little intimidated by cooking with those big beautiful squashes? You shouldn't be. Once you know what they are and how yummy these guys can be, you'll be making your weekly meal plan all season with them!

5 Habits to Naturally Boost Testosterone

Are you feeling constantly drained?Brain fog? Holding on to body fat no matter how much you workout? The facts are the pace of our lives, and all the stress that comes with it, is effecting your natural biology. Testosterone is critical in male sexual behavior and reproduction, but also has important beneficial effects on muscle mass and strength, body fat, bone density, energy and well-being.

The Perfect (easy to peel) Boiled Eggs

Boiled eggs are packed with nutrition and a great combination of fats and protein, making them an easy option to grab on the go to keep you full and satisfied. Cooking the perfect boiled egg which is easy to peel is all about the timing and the ice at the...

Hand Size Portion Control

In Clean Kitchen, we do not count calories. Because when people eat, we are not looking at our plate knowing exactly how many “calories” we are eating. We eat portions of food, not counted out macronutrients. No calculators, no adding up your macros. Just simply use you hand size as...

Cheap Week Meal Plan: $2.10 per meal

This was a meal prep menu built strictly for one purpose. Get it done cheap. Healthy eating is for EVERYONE. Not just for those who have the perfect meal plan or the means to buy the freshest, specialty ingredients. Keep reading. You can also download the full meal prep menu,...

Lifestyle Habit #3: Eat More Protein

Clean Kitchen has 4 Big Lifestyle Habits we teach in our 12 week program. Habit #1 is Drink More Water. Habit #2 is Eat More Plants. Lifestyle Habit #3 is … Eat a protein serving in every meal. One of our goals in the Clean Kitchen 12 Week Challenge is...

#2 Lifestyle Habit: Eat more plants!

Your diet is most likely acidic. Chances are, you need to eat more plants, and without realizing it you probably eat lots of Acidic forming foods: protein processed foods grains dairy This is bad if your goal is to change your body—AND if you do not eat much of fruits...