Let’s get right into it. You’re here because you want to get started. Here’s my no fuss strategy to redefining your life, your body starting with your kitchen:

First:

1. Start by committing. You’re not doing this for a day or a week. You’re 2 feet in. 90 days at minimum. 
2. Write down your GOALS. These will refine over time. Jot at least 3 down on a piece of paper, if you only have 1, for example weight loss or to feel better – great. Make your 1 worth 3 and move on. 
3. Open all your cabinets and look at all the shelf stable foods that contain:
   1. grains & gluten (rice, oats, pasta, crackers, pancake mixes, noodles, ramen etc)
   2. jars of sauces
   3. cans of beans, lentils, coconut milk or soups
   4. boxes of prepared foods like macaroni and cheese
   5. cereals
   6. snacks and snack foods
   7. nuts and seeds
   8. nut butters
   9. condiments – oils (sesame, olive, coconut etc)
   10. plant based snack foods – yes even the “healthy ones”
   11. protein powders, protein bars, collagen peptides (won’t need those) and even creatine supplements (won’t need those either)
4. Open your refrigerator and freezer and look at all the foods that contain:
   1. all of the same things I listed above as well as:
   2. leftovers that contain all the things that I listed above
   3. as well as fruits and vegetables
   4. kimchi & sauerkraut
   5. nonfat dairy – yogurts, cheeses etc
   6. any plant based proteins and foods that contain nuts, beans, legumes, grains, fruit or veggies
5. Decide that you will either pack all of these foods and put them away so you’re not distracted by all of the clutter, donate it, sell it OR toss it. You’ll see how much food you’ve accumulated, how much you’ve spent on comforting your needs and how little you knew these were hurting you.

See below the grid:

Now for the fun part! shopping!

1. To the butcher you go! Bypass the entire supermarket except for the meat & dairy isle: this includes the produce section as well as all of the inner isles
2. Select any and all meats that you love. Make sure you pick the things you enjoy eating – not just what people tout as “ultra carnivore.” I promise you don’t have to eat organ meats such as liver – skip that for now unless you happen to love organ meats or offal.
3. Here are some great options: Ground Beef, Beef with Bones, Steaks, Chuck Roast, Beef Shank, Lamb, Venison, Bison, Turkey and Chicken – thighs, wings, drumsticks (with skin preferably). Avoid cuts of meat that have labels such as “lean” or 90% lean. You want the fat. 
4. Eggs – try to find eggs local to your area as well as pastured if available, if not cage free eggs definitely suffice. Any egg is a good egg at the end of the day – the yolks specifically really help to boost testosterone!
5. Dairy* if you tolerate dairy this can be a really useful tool especially as you transition. The best dairy includes sour cream, whole milk kefir, salted and unsalted butter (I use unsalted butter to blend into my coffee), cream or heavy whipping cream, unpasturized cheese such as Le Gruyere or any other raw dairy if your grocer provides that. Make sure that whatever dairy you purchase it’s the full fat.
   1. avoid milk as it’s highest in carbohydrates and you don’t need to drink milk unless you can acquire raw which can be a truly therapeutic food
6. Salt – preferably sea salt. Mortons or Real Salt are great brands.
7. Reserve bones from chicken, lamb and beef to make bone broth. This will be medicine on your journey. Sip mugs of broth, reserve the tallow for cooking and drink the gelatin which is high in collagen (which is excellent for your skin health). See this video and others on my channel for how to make bone broth
8. In total you want to leave the store with: meat, eggs, dairy and good salt.
9. Additional items that are also optional: beef sticks, beef jerky (no sugar), egg wraps, electrolytes

Here’s what your diet will be begin to look like, especially in the beginning (month 0 to 3,6,9 or 12):

Breakfast: scrambled eggs with cream and butter, coffee (espresso or black)

Lunch: pork belly & salmon

Snack: beef stick & piece of cheese or a hard boiled egg with cream cheese

Dinner: tri tip, butter

Before bed: glass of kefir

As you transition and need less feeding – your energy has stabilized and your digestion has settled – after about 1 year carnivore but no less than 3 months:

Breakfast: creamy scrambled eggs, pork belly or bacon, coffee

Dinner: lamb + bone broth, 3 hard boiled eggs or side of fatty fish, glass of kefir

Things to expect and to be VERY patient with in the beginning:

• diarrhea, this will last 1-3 weeks, it won’t be crazy incessant but it’ll be present as you adapt
• thirst – in this case, drink a lot of water, seltzer and have electrolytes on hand
• hunger – EAT. Don’t fast and don’t force fasting. You’re adapting and it takes 2-3 months. Sit back, be patient and focus on the other things at hand.
• lack of hunger – you’re being fed, you’re also exposed to more calories than you’ve probably allowed in a lifetime. Make sure you’re using ample salt on your food.
• insomnia – if you have trouble sleeping be sure to have some fat right before bed, a tab or 2 of butter, a glass of kefir, something fatty. Trust me. It’s cortisol and it needs to be comforted by fat. It will not interfere with weight loss.
• happiness, joy, excitement, relief, loss of food noise, inspiration, motivation

In closing, what about exercise?:

• walk & stretch in the first few weeks.
• if you feel inclined to run, go for it – make sure you have some electrolytes when you get home and stay hydrated.
• avoid heavy lifting while you adapt. You probably won’t feel physically strong even though you’ll be dropping pounds, bloat, water weight and negativity. You’ll regain your strength and be back at the weights, redefined, in no time.

Costco Haul – a great example shopping trip: Sour Cream, Beef Sticks, Lamb, Tri Tip, Chuck Roast, Pork Belly, Chicken Wings, Gruyere, Local Eggs (only missing butter and electrolytes). Total cost $260. This fed my husband and I for a week and will continue to feed the kids into next week.