4 Kitchen Must-Haves for Transformation Success

When it comes to transformation, there is no truer statement than “Abs are made in the kitchen, not the gym!” Seriously, no matter how many thousands of crunches you do, miles you run, or weights you lift, a bad diet will always outweigh (pun intended 😉 ) even the best exercise plan (which is why we keep adding new recipes and include a full nutrition plan in the TRANSFORM app). 

With that being said, there are definitely some helpful tools to keep you on track toward reaching your goals, and these 4 things, specifically, have been absolutely essential in my own transformation, as well as the transformations of those we work with. Each is super simple, and likely something you already have lying around in your cupboards, so hopefully there’s very little $$$ required to deck out your kitchen! Check out the best gear on the block for changing your body…and your life!

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  1. Slow Cooker: Okay I’ll admit, I wasn’t an adamant slow cooker user until recently. Is it just me, or does the phrase “crockpot cooking” automatically bring back flashbacks of overly salty mystery foods made by Grandma? I’m telling you, these bad boys are actually complete game changers!! If it wasn’t for my slow cooker, I would never have the time to make fresh meals at home. I love the convenience of dumping in chicken breasts and a couple of simple ingredients (like salsa or fresh veggies) in the morning, and having the most tender, delicious meal by dinner time. Perfect for mamas on the go!
  2. Blender Bottle: Water and protein intake are two of the most important aspects to full body transformation, so a proper vessel for both of these is SO vital to success. Keeping a blender or water bottle on hand at all times is the best way to ensure you’re getting enough protein…no matter where you are! I throw mine in my purse in the morning with a scoop of protein powder and have it ready for whenever I need it. Just add water and pair with a piece of fruit, and you’ve got a complete meal (or hearty snack, depending on your meal plan). Rinse it out and fill it back up with ice cold water to make sure you’re getting the hydration you need! HP_BlenderBottleImage
  3. Plastic Containers: This may sound a bit cliche, but it’s oh, so true!! “If you fail to plan, you’re planning to fail.” How do you avoid this? By having pre-made, pre-portioned meals!! This is the ticket to staying on track in even the most hectic of situations. Honestly, at least a few times a week (or day) I’m caught in between a kid’s sports practice and a conference call with little to no time to whip up a diet-friendly meal. By having meals portioned out in plastic containers in the fridge, I save myself the urge to drive thru and grab something fatty or splurge on something off-plan. So convenient, and crucial to weight loss (or intentional weight gain) success! HP_TupperwareImage
  4. Kitchen Food Scale: As much as I would like to tell you that it’s fine to “eyeball”?measure ingredients as you throw them in your pan?anyone who knows me (eh hem…EWL peeps!!) knows this is the HUGEST no-no in my book. If you’re trying to transform your body and dial in your nutrition, then you MUST know what you are actually putting into your body. You can’t possibly know by “eyeballing” your portions…you MUST measure. Having a food scale on hand to make sure you’re appropriating the right amount of chicken, cheese, or any ingredient is imperative to ensuring success. Although it may seem tedious at first, after a few weeks of religious use, it really does become a natural part of the cooking process, and you won’t even THINK about preparing a meal without it!

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My Favorites Plus Some More:

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Simple as they may be, these 4 kitchen essentials are the golden ticket to longstanding, full-body transformation! Remember, it’s not as much what you DO as it is what you EAT! Have more kitchen essentials? Post below!

Xoxo,

Heidi

Related reading:

Kitchen Hacks: My Top 8 Tips and Tricks!
Ask the Powells: How Do I Gain Healthy Weight?
Carb Cycling: The Extreme Cycle
The Extreme Cycle | Meal Planning Tips
Ask the Powells: How Can I Structure My Meals?

104 Responses

  1. Hi Heidi! What type of protein powder do you recommend? I am new to this and the selection is overwhelming.

    Thank you!! 🙂

    1. Hi Stephanie: Chris and Heidi recommend low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. ?

  2. Hello I love this page Heidi 🙂 so man good recipe. I just had your Protein Waffles for breakfast…. And it was so good .
    You say in the carb cycle to eat every third hour from that your breakfast start…but if you are not hungry then, when it is time to eat?? Must I eat or can I wait ?

    1. Hi Anna-Lena: So happy you like the waffles! It is best to eat every 3 hours, hungry or not. Eventually, your body will get used to this eating schedule. You can do this!

    2. Thank you for answering 🙂
      I will try my best 😉 but I find it very hard to eat so much and so many times.I have started with 5:2 diet, don?t know if you herd of that? But you have two days with just 500 calories and he rest of days you got to eat normal, but in a healhty way of course 🙂
      So far I just lost 11.02 lbs but I?ve at least 22lbs more to loose. But then I saw your carb cycling and started to read…it was interesting. Think I?mgonna wish me your book on my birthday 😀
      Xo Anna

  3. So much yes to all of this. Life is so much easier when I have breakfast, lunch and two snacks ready to throw in the bag to take to work. It takes some planning (and work) on the weekend, but it helps me not to have to think about those things during the week, especially at 6 a.m. on the way to work.

  4. Hey guys! Thank so much for all the helpful tips on this blog. I am struggling… I am only on day 2 of the classic cycle and I’m sorta struggling with “What do I do now?” I have read so much on this blog, plus Chris’s “7 Day” book. I have also DL’ed “Extreme Transformation” and am beginning to read that, mainly for the daily meal plan. I feel like I have read myself into confusion! I DL’ed the “Carb Cycling Days” chart from this blog, as well as the smart foods list, so I am trying to use those two to build my meals and snacks on low and high carb days. But I feel like I’m going to be eating the same stuff over and over again… I found a “snacks on the go” post on this blog but it’s locked with a password (??). I often eat my snack and meals in my car, so I have packed a lunchbox the last two days. As far as mealtimes go, I am struggling with feeding myself as well as my family. I have a husband and 2 kids so I want to make sure they get variety and all their healthy food groups. I just feel overwhelmed and I don’t see how I’m gonna make it for 12 weeks! Please help!

    1. Hi Dana: You can use any of the foods on the approved foods list to put your meals together, as well as any of the recipes in any of the books. There are a few differences between the new Extreme Cycle and the other cycles, and you can read about them here if you haven’t already done so: https://heidipowell.net/10503/carb-cycling-the-extreme-cycle/. And it really is all about taking those baby steps and making changes a bit at a time, so please give yourself some time to learn this way of doing things. There are some other meal planning tips in this post, and while it’s geared to the Extreme Cycle, some of the options can work for any of the carb cycles: https://heidipowell.net/10617. I hope this helps – you can do this!

  5. You talk about measuring but in Chris’s book it uses Palm, fist, thumb measurements. This was hard for me since I prefer measuring. Any suggestions how to equivalent these?

    1. Hi Kateri: For the Extreme Cycle, you can get some great info in this post: https://heidipowell.net/10617. For the other cycles, try and stick to these macro percentages:

      High-Carb Meal:

      Protein: 40%
      Carbs: 40%
      Fats: 20%

      Low-Carb Meal:

      Protein: 40%
      Carbs: 20%
      Fats: 40%

      Hope that helps!

  6. I just read your book Extreme Transformation. I love it but all the different recipes for each meal everyday are too much prep for this working mama. Can I get the same results with coming up with my own combos or even repeating menus for several days?

    1. Adrianne, I usually use my own meal combos-easy. Once in a while I’ll try one of their recipes. I think as long as you get what’s needed that day: protein, veg, carb/fat.

  7. I would love to learn some new super healthy slow cooker recipes ! I too am just coming around to using the slow cooker, but I am at a loss for truly good recipes so I keep doing the same old chicken and salsa trick.

    1. Hi Amanda: If you’ll click on the highlighted link in the post, it will take you to an awesome one on amazon.

  8. Hi Heidi! I’ve been following your extreme transformation book since Jan 16th. My weigh in is this Friday but so far I’ve lost 31 lbs! Yay :). 19 to go!! The absolute must haves I’ve used from this particular post are: the reusable containers – they are part of my daily life now. Every thing is preplanned. I always know what I’m eating today and tomorrow. One week I got lazy and figured I knew the plan enough and I could just wing it – I gained 1.1 lbs that week. Sticking to the plan forever now and being prepared! It works!! Secondly: the water bottle. I never leave home without it. 3 -4 litres every single day. I don’t like protein powder though I’ve tried. I can use it my baking ( your recipes from the book) but not my water. I did use the scale in the beginning but I don’t now. I do know what my portion sizes are by now and also my tummy tells me when I’m full and I believe it. I don’t use the slow cooker but that’s because I cook up my meat in batches like it says in the book for a couple of days at a time. Then I just add veg and fat (for dinner). My hub takes the protein and veg and adds starches and sugar to the kids and his meal. It works out great. When hub is not around the kids eat what I eat (they’re 12 & 14 so not littles anymore). This program has been life changing for me! I will forever eat this way. I’m looking forward to maintenance and getting to add some daily hugs but other than that everything else will stay the same. My relationship with food has changed. I used to think that everytime I put food in my body it should be something I though was good and yummy – ie/ choc, fat, salt etc. Now I look at food as fuel to my body. I respect my body more. I think about how hard it’s been working to get rid of this weight and I want to give it the food it needs to flourish and be healthy. Its such a wonderful way to think about food. Friday’s are my treat day. I eat whatever I want. All week if I get a wee craving – and this is what is so amazing about this program – I don’t get cravings – my body’s needs are completely filled by the good food I’m eating – it naturally does not want that other crap. The way I eat now is how my poor bod was probably calling out to eat for my whole life. It feels so good. My weakness is Coca Cola (so bad!) so every Friday I get some. And it’s delicious. And it works because it’s what it’s supposed to be now – a special treat. When I want it in the week I tell myself I can have it on Friday. And I do. And it works. Thank you for this amazing plan! You and Chris have changed my relationship with food and for that I will be forever thankful!! I think you guys are great! Very real and down to earth and loving of your peeps!! Love it!! All the best :). Janice

    1. Hi Janice: Love, love, love your post – thank you! And congratulations on losing 31 pounds! That’s awesome! I have no doubt those 19 pounds will be gone soon!

    2. Hi Janice,

      Would you mind offering up a couple samples of what you have been eating for a HC and a LC day? I did the first 21 days, but I do confess that I cheated a little, and I was able to get from 131lbs to 126lbs – not too bad. I am trying the cycle again and am 2 weeks in, and this time nothing is lost.

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