Step 1 – Prepare Your Kitchen

• Discard carb-rich foods. Alternatively, if those foods are eaten by others in your household, move them to out-of-the-way spaces in your refrigerator or pantry.
• Create specific spaces in the pantry and refrigerator for your JumpstartMD foods. Place them front and center so they are the first food items you see.

Locate or buy these helpful kitchen supplies for preparing, storing, and packing food:

• 1 ½ cup container for a typical meal of 2-3 ounces of meat and a cup of non-starchy vegetable
• 4-cup container for a large green salad
• ¼ cup container for salad dressing, condiments or peanut butter
• Ziploc bags in snack, sandwich, and quart sizes for individual servings of nuts, beef jerky, berries, sliced apples, deli meat, Quest bar, and the like.
• Insulated lunch bag or small cooler to keep perishable food cold for the day Food scale to ensure proper portion size
• Measuring cups (1 cup, ½ cup, 1/3 cup and ¼ cup)
• Measuring spoons (1 tablespoon, 1 teaspoon)