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Coach Mac's Kitchen Reset.

The first three missions I run every new client through. Pantry Cleanup, Fridge Audit, and the Grocery Swap List. Read them right now, no email, no payment.

Read the 3 missions Common questions

Built by Coach Mac

NPTI certified · 12+ years coaching · 200+ clients

Pantry cleanup in progress: whole food staples staying, processed snacks getting pulled.

Mission 01 · Pantry Cleanup

No emailNo signupFree forever90 min total

The free three

Do these in order. Day one lands.

Ninety minutes end to end. No apps, no macros, no gym visit yet. Just the kitchen you'll actually eat out of tomorrow morning.

Home pantry mid cleanup: oats, brown rice, olive oil, and canned tuna staying while processed snack boxes and soda get pulled to the side.

1Mission 01 / 0320 min

Pantry Cleanup

Strip the kitchen of anything fighting your goal.

You will not eat well in a pantry built to derail you. Before the first workout, before the first weigh in, we clean the shelves. Friction off the good stuff, friction on the junk.

Toss the obvious traps

Cookies, candy, chips, sugary cereal, soda, flavored creamers. If it calls your name at 9pm, it leaves today.

Cut anything over 10g added sugar

Check labels on what's left. Over 10g sugar or seed oils up top? Donate or trash.

Restock 5 staples

Oats, rice, canned tuna, peanut butter (no sugar added), olive oil. That's the core.

Snap a finished photo

Proof you can do hard small things. You'll look at it on the day you want to quit.

Coach Mac's note

"This one mission is worth more than a month of perfect macros. You cannot out discipline a pantry full of landmines. Get it done today."

Organized refrigerator with clear glass meal prep containers of grilled chicken, rice, and broccoli on the middle shelf.

2Mission 02 / 0330 min

Fridge & Freezer Audit

Same clean slate treatment, cold edition.

The fridge is where most cravings get won or lost. Front shelf real estate is prime time. We are putting protein and produce at eye level.

Toss expired & forgotten

Sauces older than 6 months, mystery leftovers, wilted produce, half drunk sugary drinks. Out.

Demote the temptations

Anything sugary or alcohol related goes to the bottom drawer or out of sight. Eye level is for goal aligned food only.

Promote your proteins

Greek yogurt, eggs, chicken, cottage cheese, deli turkey at eye level. You should see protein the second you open the door.

Wash & cut produce now

Berries, carrots, peppers, cucumber. If it is not cut, you will not eat it. Pre cut equals pre won.

Freezer reset

Stock frozen chicken breast, frozen shrimp, frozen mixed berries, frozen veg medleys. These are your bailout meals on rough days.

Coach Mac's note

"Hungry tired you needs to see protein first. Design the fridge for the worst version of you, not the best."

Overhead grocery haul on dark wood: chicken breasts, ground beef, eggs, greek yogurt, berries, oats, sweet potatoes, and greens.

3Mission 03 / 0320 min

Build Your Swap List

Replace 10 items with goal aligned versions.

Most progress is just swaps. Same craving, smarter version. You do not need to suffer to lean down.

Bread: white loaf → sourdough or Dave's Killer Bread

More fiber, more protein, slower digestion, same sandwich.

Yogurt: flavored → plain Greek + berries + honey

Triple the protein, half the sugar, you control the sweetness.

Snack: chips → roasted edamame or beef jerky

Same crunch / chew, way more protein, no oil bomb.

Drink: soda → flavored sparkling water or Poppi

Kill the fizz craving without the sugar slam.

Sweet: ice cream → cottage cheese + cocoa + honey

Sounds weird, tastes like cheesecake mousse. 25g protein per bowl.

Add 5 more swaps you build yourself

Look at what you actually eat each week. Find one smarter version of each. Text it to a friend so it becomes real.

Coach Mac's note

"You are not on a diet. You are upgrading your inputs. That is a forever skill."

Full 10 mission Playbook

Kitchen's done. Run the rest of the build.

The next 7 missions live inside Inner Circle with tracked progress, coach notes after every step, and check ins that plug into your macros and lifts.

Kitchen Prep Station

Set the kitchen up to run like a tiny restaurant.

Lock the Plate Template

Every meal: protein, fiber, color, fat.

The Hydration Rule

Half your body weight in ounces, every day.

Morning Stack

First 30 minutes set the next 16 hours.

Night Wind Down

Protect sleep like it's a paid coaching session.

Weekly Weigh In Ritual

One number, one photo, one note. Every Sunday.

Sunday Game Plan

30 minutes of planning saves 7 days of chaos.

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Continue with Coach Mac

No charge today. The full Playbook unlocks the second you start.

Common questions

Everything people ask before starting

Is Coach's Toolkit really free?

Yes. The three missions on this page — Pantry Cleanup, Fridge Audit, and the Grocery Swap List — are fully readable with no email, no signup, and no payment. Ever.

Do I need to give my email to see the checklists?

No. The steps are on the page. The optional email box below only exists so I can tell you when I ship the next free tool. Skip it and nothing changes.

How long does the whole kitchen reset take?

Plan on about 90 minutes total, split however you want. Pantry Cleanup runs about 20 minutes, the Fridge Audit about 30, and the Grocery Swap List becomes your next shopping trip.

What comes after the three free missions?

The full 10 mission Playbook (morning routine, evening shutdown, hydration, weigh in, tracking, and more) lives inside Inner Circle with tracked progress, coach notes, and check ins. First 7 days are free.

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