1 hr each - We start with two video call sessions to help tailor the remainder of the program to your needs. In these sessions we’ll dig into the following:

• Review your nutrition and dietary goals. What changes do yo want to make?

• Understand the fears and challenges that are coming up around the changes you are making.

• Explore what makes food satisfying and delicious or a comfort food. What recipes do you want to keep?

• Talk about social dynamics like dinner parties, family meals, restaurants and holidays. Who is your support system? What are the challenges?

  We’ll touch on communication, boundaries and the possibilities for navigating dietary needs in social settings.

2-3 hours - Session 3 is in person in your kitchen. This session is all about identifying the easy changes - simple swaps that can have a big collective impact.on your health. In this session we’ll:

• Review current pantry items, condiments, an other staples to find opportunities to swap out for better options based on your goals.

• Look at prep & storage habits to see if there are ways to remove challenges to cooking.

• Checkout cookware, storage containers & cleaning products to identify sources of hormone disruptors.

• Create a grocery list of grocery items we want to replace.

1.5 hours - In session 4 we’ll apply what we learned in the last 3 sessions. Here’s what to expect:

• We will pick one meal to make together. This could be a new recipe you are excited to try or a favorite recipe that we adapt to meet your goals.

• We’ll also discuss how to create components to build fast, easy meals for wfh lunch or busy week nights.

• Part of the fast easy meal planning is knowing how to set yourself up with less challenges around inspiration, clean up, and healthy options. This is where we will apply what we found in the exploratory sessions.

• We’ll create a grocery store list, that includes notes on how to pick the best options for your goals and how to spot sneaky ingredients when you read the labels.

3 hours - Session 5 is in your kitchen so we can set habits as we go. You’re welcome to invite family, partners, roommates, or anyone you cook with on regular basis. It’s fun! In this session we’ll:

• Do some simple prep & set up storage that works with your brain.

• Prep that is designed to make easy meals front of mind. Think fast to make healthy meals, with easy clean up.

• We’ll also make one adapted recipe that is designed to be something you crave, are excited to share with friends and family and also moves you in the direction of your goal.

• We’ll talk about how to research on your own and apply this strategy to more recipe development & prep plans.

1 hour - Session 6 is a virtual check in about the learns from the Kitchen Reset.

• What’s working?

• How did the rest of your week go with your fully stocked fridge and easy meal ingredients?

• What new goals do you want to set?

• As challenges come up, what support and accountability systems can you lean on?

This tailored program includes:

• Worksheets that categorize how you enjoy food & tips on how to translate that into healthy meals you love.

• Lists that help you choose the best ingredients based on your health goals. List of ingredients to add more of and ingredients to avoid.

• A meal prep tool that I designed to help inspire simple health meals that satisfy cravings.

• One recipe adapted to your dietary needs and culinary cravings.

• A list that will help you identify and avoid endocrine disruptors commonly found in modern cookware and cleaning products.

For everyone who’s completed the program:

You can add more Recipe Development and Cooking & Prep Sessions.

The more we work together, the better I understand you preferences and goals - which usually means it better food and more fun.

For people in the program:

I offer an additional Grocery Store Session. We’ll go to the store together and decipher ingredients, and how other labels, (like free range, pasture raised, natural, no added sugar, grass fed, biodynamic, heirloom, etc) relate to our health goals.