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 SOZA Pantry 2024

Getting your pantry ready for the SOZA program is easier than you think.

It is essential to get your pantry ready for any weight loss program. Healthy, calorie-controlled ingredients and snacks will help you maintain energy levels and nutrition while keeping cravings at bay. 

Planning also:

  • Saves time

  • Money

  • The effort, so that you can take the guesswork out of meals.

We recommend that you clear out your current pantry before starting this diet.

There is a truth behind the saying “out of sight, out of mind.”

It’s just too hard to resist calorie-dense foods if it’s right before you. So either remove them entirely or have family members hide them from you. 

Getting rid of this food is easier if everyone in the house is happy to have it gone; however, it can be more difficult if you have young kids or a partner that isn’t doing the diet. It may sound ridiculous, but if this is the case, we recommend you get your partner to hide the food from you. 

Or even keep the food in a locked cupboard and ensure only your partner can access the key. 

Willpower is overrated. It is ridiculous, not to mention exhausting, to fight your instinct for calorie-dense foods. 

Trust us. Don’t think twice about it. 

Hey, rest assured, you’re doing the right thing.  

Purge the below unhealthy snacks and processed foods from your pantry.

These items are high in calories, fat, and sugar and should be avoided if you want to be successful with your weight loss program.

They are not worth a second thought. 

By purging, you can give them to someone else. Donate them if that makes you feel better. 


  • Snacks, Cookies, Sweets, Candies 

  • Chocolate (apart from dark chocolate that has over 80% cacao) 

  • Breakfast cereals  

  • White bread 

  • Pastas (you don’t need them)

  • White rice (white is processed)

  • All drinks 

  • Prepackaged foods.  

  • Canned foods

And, of course, any other food you consider triggering or tempting.  

If you’ve removed the junk, your cupboards may look bare. Please note that if it’s “junk food,” we don’t consider it “food.” 

Neither should you. 


Now fill your cupboards with healthy food. 

Here we go! 

Have the following foods on hand to start making healthy decisions in the kitchen. 

  • A large bottle of extra virgin olive oil – try to use olive oil when cooking. 

  • Non-starchy vegetables – read more about leafy green and non-starchy veg  

  • Non-tropical fruit – which should include berries, apples, and pears. In phase two, stay clear of sweet tropical fruits such as mangoes, pineapples, grapes, and bananas, as these can be pretty calorific and full of sugar. Nevertheless, fruit is an excellent alternative to sugary snacks if you feel like something sweet but try and limit this to 2 pieces a day. 

  • High-quality organic dairy products – such as whole and low-fat Greek yogurt, goats’ cheese, and butter – are healthy fats in your diet. 
  • Unsalted and unsweetened nuts – try to get a variety of nuts, including almonds, macadamia nuts, and hazelnuts. 

  • Smart swap out high-carb foods - like pasta, white rice, and white bread for cauliflower rice, zoodles, and miracle noodles. 

  • Eggs – make sure you always have eggs on standby! These are a great source of protein and will keep you feeling fuller for longer. We recommend starting the day with eggs at least a few times weekly. 

  • Oily fish – keep some salmon and tuna handy and experiment with ways you might like to cook these omega-3-rich foods. Smoked salmon goes well with eggs for breakfast, and canned tuna can be a great snack or lunchtime alternative. 

  • Soda/Sparkling water – as most soft drinks and juices are full of sugar (or artificial sweeteners), we recommend you stay away from them. However, soda water is a good alternative and can help ease hunger pains. Try adding a piece of lemon, lime, or cucumber for flavor. 

  • Herbal teas – are again a great alternative to sugary drinks. Start to experiment with flavors and treat yourself to a few different options. Be aware that some herbal teas contain caffeine, so moderate your consumption of any caffeinated tea.

By stocking up on these healthy staples, you'll be better prepared for success in your weight loss program!

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