A protein or two: chicken thighs, fish fillets, minced meat
One portion of something you already cooked. That container is future-you's emergency dinner, and it beats every delivery app on price and speed.
Keep: the fridge (weekly rotation)
Eggs, yogurt, cheese, butter, milk
The week's vegetables and the fruit you actually eat
Lemons — a squeeze fixes more dishes than any spice
With this baseline you can always produce something: eggs on toast, pasta with tomato and beans, fried rice with frozen veg. The "there's nothing to eat" evening stops existing.
Keep out
Not banned — just not in stock. Make treats an outing, not inventory.
Family-size snack bags. An open bag in the cupboard is a countdown timer. Want chips? Buy a small bag that day, enjoy it completely, done.
Soda by the crate. Possibly the single easiest health upgrade: nothing sugary waiting cold in the fridge. What isn't there doesn't get drunk.
The "for guests" cookies. They are not for guests. They have never been for guests.
Your personal overeat food. Everyone has one or two; you know yours. Not stocking it isn't discipline — it's what replaces discipline.
The rule under all of it: you eat what's easy. Willpower is one decision in the store, or thirty decisions a night in front of the cupboard. Choose the store.Next: How to do groceries
