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If there’s one routine that’s helped me stay consistent with my health journey, it’s prepping my kitchen for the week ahead. When my space is clean, stocked, and functional, I make better food choices, waste less, and actually enjoy spending time in the kitchen. Whether you're on a health journey like I am, or just want to bring more peace and order to your week, a little bit of kitchen prep goes a long way.
In this post, I’m walking you through my simple routine; nothing overwhelming or Pinterest-perfect. Just realistic steps to help you feel prepared and motivated. I'll also share some of my favorite tools, pantry essentials, and small habits that make a big difference.
✨ Start with a Clean Slate
The first step in setting myself up for a successful week is giving the kitchen a quick reset.
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I start by clearing out old leftovers or anything past its prime from the fridge.
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I wipe down countertops, the fridge shelves, and the stovetop using a simple all-purpose spray.
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If I’ve got a bit more time, I’ll run the dishwasher or empty it so it’s ready for the week.
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I also love scrubbing my sink, it makes the whole space feel fresh and ready.
🧼 Tip: I keep a sink-safe scrub brush and a gentle cleaner under the sink to make this a quick task.
🛒 Take Inventory + Restock the Essentials
Before I plan meals or head to the store, I always "shop my kitchen." I check my pantry, fridge, and freezer to see what I already have, what’s running low, and what needs restocking.
Here are a few staples I always try to have on hand:
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Canned beans and lentils
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Brown rice and quinoa
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Whole grain pasta
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Nut butter and oats
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Almond milk
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Fresh greens
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Frozen vegetables and fruit
Interested in a more in-depth list? Keep an eye out for my upcoming post, Pantry Staples I Always Keep on Hand.
🛍️ Affiliate pick: This post contains affiliate links. Read my full disclosure here if you're curious. I use this magnetic weekly meal planner to jot down things I’m out of as the week goes on, it helps so much!
🍽️ Prep Tools & Containers Ahead of Time
Having my tools ready to go makes it so much easier to actually follow through with meal prep or quick meals throughout the week. Here’s what I like to set out:
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Food containers (I prefer glass ones like these stackable meal prep sets)
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Cutting boards and sharp knives
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Measuring cups and spoons
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My blender or food processor if I know I’ll be making sauces or smoothies
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Snack-sized containers for grab-and-go options
I also wash and dry any storage containers I’ll need ahead of time so they’re not buried in the back of the dishwasher mid-prep.
🥦 Pre-Chop or Pre-Cook (If Time Allows)
If I have 30–60 minutes to spare, I’ll use that time to prep some of the basics. Even just a few small tasks make a big impact during the week.
Some things I commonly prep:
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Chop onions, carrots, and celery for quick cooking
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Wash and store greens in paper towels
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Cook a batch of brown rice or quinoa
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Make a small jar of dressing or sauce for easy meals
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Portion out snacks like nuts, hummus, or chopped fruit
I try not to overdo this, I’ve learned that prepping too much can lead to waste. Instead, I focus on the items I know I’ll reach for.
🥣 Affiliate tip: I use these reusable produce bags to keep chopped veggies fresh all week long.
🕯️ Make It an Inspiring Space
The kitchen doesn’t have to be sterile or stressful. I like to add a few simple touches to make the space feel more inviting because I’m much more likely to cook at home when the space feels peaceful.
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I light a candle or diffuse a fresh scent (citrus is my favorite)
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I keep my favorite mug on the counter for my morning coffee
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I try to keep the counters clutter-free with just the essentials: fruit bowl, cutting board, and one or two decor pieces
Even these little things make a difference in how I feel walking into the kitchen each day.
✅ Wrap-Up
Taking a little time each week to prep my kitchen has become one of the most important parts of my health and home routines. It helps me feel more in control, reduces decision fatigue, and makes nourishing meals much easier to create.
If you’re starting a new routine, remember you don’t have to do it all at once. Start with one step and build from there. Your future self will thank you!
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