4 Kitchen Habits That Changed My Health
as a Gluten-Free Personal Chef
I used to think being healthy meant doing more.
More meal plans.
More rules.
More complicated recipes.
More “starting fresh on Monday.”
But let’s be real. That lead me to burn out really quick and unhealthier habits.
The biggest changes to my health came from a few really small kitchen habits that made life feel easier — not harder.
And as a gluten-free personal chef who spends most of the day around food, I’ve realized healthy habits only stick when they actually work in real life.
Not in a perfectly organized Pinterest kitchen. Real life.
These are the 4 habits that changed everything for me.
1. Protein First
This one changed my energy the fastest.
Instead of building meals around carbs or snacks, I started asking:
“Where’s the protein?”
Ok, don’t give me an eye roll. I get it – everyone is talking about protein. But I’m not in an obsessive way. Just intentionally.
Now I make sure I’m getting protein:
- at breakfast
- in snacks
- at lunch
- and definitely dinner
Because if I don’t? I end up starving by 3pm and suddenly peanut butter pretzels or cheese-its are being shoveled into my mouth.
As a personal chef, I’m constantly moving, lifting groceries, cooking, cleaning, tasting food, and running around kitchens all day long. Protein keeps me full, focused, and way less snacky.
"What I've learned...Small habits matter more than dramatic changes. Especially the ones that: reduce stress, make meals easier, help you feel more energized, and actually fit your real life That’s what changed things for me. Not perfection. Just consistency.."
2. Meal Prep (But Make It Realistic)
I used to think meal prep meant spending 5 hours on Sunday making perfectly portioned containers. No thank you. It’s just not practical. Like, who wants to do that?!?!
Now?
Meal prep looks like:
- cooked chicken in the fridge
- lots of veggie ready to be eaten/cooked
- cooked rice
- roasted vegetables
- a sauce or dressing already made
That’s it. Little things that make meals easier during the week.
Because having components ready is often enough to stop the “we’re ordering takeout because I’m tired” spiral.
Check out these posts.
3. Hydration Changed More Than I Expected
I know. Everyone says drink more water. Annoying advice. But unfortunately… true. Especially working in kitchens all day, it’s really easy for me to forget to drink water until I suddenly feel exhausted, hungry, or just off.
Now I keep:
- water nearby constantly
- electrolytes on hand
- and I limit myself to one coffee most days
But the difference in my energy, focus, and even cravings has been huge.
4. Simplifying Meals
This one might be the biggest. I stopped trying to make every meal feel impressive. And side note: I stopped freaking out about dinner being on the table at a certain time. BIG CHANGE.
Not every dinner needs:
- multiple side dishes
- homemade sauces
- or 14 ingredients
Some of the healthiest meals I eat are the simplest:
- protein
- rice or potatoes
- vegetables
- good sauce
As a personal chef, I love creating recipes and cooking beautiful meals…But at home? Simple usually wins.
Simpler meals helped me feel less overwhelmed around food altogether.
Healthy habits don’t need to feel extreme to work.
Sometimes it’s:
- eating more protein
- drinking more water
- prepping a few basics
- and making dinner less complicated
That’s it. Small shifts. Big difference.
Have you seen these recipes yet?
Hi, I'm Kat.
Welcome to my Kitchen Counter. I’m excited to share with you a new series called “Make my kitchen work for you” along with a collection of blog posts about a variety of topics – building a gluten free pantry, staples to always have on hand and gift guides for the Chef in your life. Take a look around. I’d love to hear from you – do you like these posts?
