The pantry
Three staples are public so you can see the standard. The rest of the pantry — what to buy, what to skip on the label — is membership.
The fat the Mediterranean pattern actually uses. Polyphenols, oleic acid, and a flavor that makes vegetables disappear. Cook with it. Dress with it. Stop treating oil like a moral test.
Buy: Look for a harvest date and a dark bottle. Peppery finish is a feature.
About 15–20 g protein per cup with zero added sugar if you buy plain. Fruit goes on top. Flavored cups are dessert wearing a gym membership.
Buy: Whole-milk or 2%. Skip ‘vanilla’ and ‘light’ lines.
The cheapest way to hit 30 g of fiber. Protein plus resistant starch. Canned is fine if you rinse; dry is cheaper and quieter on sodium.
Buy: Black beans, chickpeas, lentils. A pot on Sunday covers three lunches.
9 more staples in the member pantry.
Cottage cheese, oats, salmon, chicken, berries, avocado, the flavor kit — and how to buy them without a sugar payload.
Open the pantry