Meal Prep 101 Cooking Demo Class


Here is live video from our August 2, 2017 cooking demo at The Kitchen Table is Hattiesburg! If you were not able to attend but still want some great info, give it a watch. We share some of our tips in the kitchen to make meal preps fast and simple. Not to mention some clutch onion chopping and grape slicing techniques!

Download the free PDF of complete grocery list, equipment list, and recipes used for the Meal Prep Demo Class here. CkMealPrepDemo_recipes PDF

Learn about our upcoming Clean Kitchen 12 Week Challenge here. You get a personal coach to guide you through the sometimes confusing world of learning how to eat healthy and make it a lifestyle!


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 your guide to portion control.

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My First Bone Broth


Bone broth is getting super popular. I’ll admit, I never really gave it much thought until recently when a Clean Kitchen client, Carly, asked me if I had any good soup recipes. Carly was in the middle of the CK 12 Week Challenge and about to have a procedure where her recovery required her not to eat solid food for 2 weeks! Talk about a doozy right smack in the middle of her 12 Week Challenge. It was just what I needed to to get inspired. Carly, just so you know, you inspired me to think outside my comfort zone and dig a little deeper into making clean eating work, even when faced with a “mush diet.”

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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, recipes and grocery list at the end of the article! BOOM!

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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 to get you in the habit of eating a protein serving in every meal, including snacks.

How much protein should you eat?
Do not worry about counting grams just yet. First you have to get in the habit of choosing protein in a correct portion size. We like to use our hand as a portion size guide. Look at your hand and thickness. Use this as your portion guide for every meal you eat!

WOMEN: One palm size portion
MEN: Two palm size portions

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#2 Lifestyle Habit: Eat more plants!


Your diet is most likely acidic.

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 and veggies.

You need to eat more plants—alkaline-forming foods to buffer all that acid in your body!

Eating a diet high in acidic food without eating alkaline-forming foods (fruit and veggies) will result in:

  • muscle loss – no matter how much protein you eat
  • bone loss – no matter how much extra calcium you try to supplement
  • decreased performance in your workouts

Simply put, without eating plants your body composition will not change like you want it to. Your body will not function like you need it to to burn fat or build muscle.

Plants offer our bodies nutrients of vitamins and minerals we can not get else where. Even if you take supplements, nothing compares to real food. So eat up those plants!

Where can I start?

Easy. It starts with setting a new habit. Just pick a plant you want to try. Eat that plant everyday, one serving per day will do, for 2 weeks. Then add another to the menu for the next two weeks. Start small and build from there!

An apple a day is a great place to start.

Check out more info in this article from Precision Nutrition, “All About Dietary Acids and Bases” by Ryan Andrews, and why this is very important to your health. Great read!