THIS WEEK:

one skillet brothy chicken and rice

citrus salmon salad

seared sesame tuna bowls

taco salad

chicken kebab plate: courtesy of (linked here)

banana oat pancakes (good for babies and kids too)

ONE SKILLET BROTHY CHICKEN & RICE

Ingredients

1.5 lb chicken breast or thighs

2 C + 1/2 C chicken bone broth

2 zucchini/squash

2 shallots

1 C rice

1/2 C peas

2 Tb olive oil

optional 1/4 C heavy cream

salt + pepper

paprika

chili flakes

oregano

Instructions

1. In a large skillet with 1-2 Tb olive oil add chicken, seasoned with salt, pepper, paprika, oregano, and chili flakes.

2. Let the chicken begin to sear (2-3 minutes) then add about 1/4 C of chicken bone broth to the skillet (this will help brown the outside).

3. While the chicken cooks, dice the shallot and cut the zucchini into rounds.

4. Cook each side of the chicken evenly, until internal temperature is 165 degrees F and the outside is browned, adding an additional 1/4 C bone broth when you flip the chicken. Once cooked through, remove and set aside.

5. De glaze the skillet with a splash of bone broth, then add the shallot and zucchini to the skillet with additional olive oil. Season with the same seasonings as the chicken, to taste. Cook for a 3-4 minutes, until slightly tender.

6. Add rice and 2 C bone broth to the skillet. Stir until well combined. Once bubbling, reduce the heat to low and cover. Check on the rice every few minutes, stirring occasionally to prevent sticking. It should be tender and fluffy in about 15 minutes.

7. If you want it to be creamy, add your heavy cream and stir.

8. Add the chicken back to the skillet to warm it up and let simmer another 5 minutes before serving.

CITRUS HOT HONEY SALMON SALAD

Ingredients:

2 filets wild caught salmon (approx 1 lb)

olive oil or avocado oil

2 tsp hot honey

paparika

salt + pepper

baby kale

1/4 C pistacchios, shelled and chopped

1/2 grapefruit, segmented

1 honey crisp or fuji apple, sliced thinly

aged cheddar cheese or menchego, julienned or cubed

dressing:

1 lemon’s juice

1/4 C olive oil

2 Tb apple cider vinegar

1 Tb dijon mustard

1 Tb tahini

Instructions:

1. Preheat the oven to 425.

2. Coat the salmon in olive oil or avocado oil, add 1 tsp hot honey to each filet, and dust with salt, pepper, and paprika.

3. Bake the salmon for 10-13 minutes.

4. Meanwhile, make your salad dressing by whisking together the ingredients or using an immersion blender.

5. Chop salad ingredients, and compose salad. Toss in dressing. Top with salmon once it is done.

SEARED SESAME TUNA BOWLS

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The hardest non-toxic swap that I made was my makeup, but I finally did it!

If you want links/a list of all the productsI used, they’re on my ShopMy.

A long time ago I started lowering the toxic load of my lifestyle. My goal was improving overall health and longevity but my main focus was hormones for optimizing fertility.

I prioritized things like cookware, home cleaning products, food, water filtration, and reducing plastic.

I moved onto clothing, sheets, towels.

Personal care and make-up was last because, as we know, it’s hard to find good products and switching to all new ones was daunting.

Let’s get into it.

I have used Well People for tinted SPF for years, and I actually do not use foundation daily… just this.

I was using the Saie concealer, but I switched to Haus Labs because I feel like it has much better coverage. I also like Kosas. And, call me crazy, but I still use my finger, the best blending tool!

I don’t use a heavy cream foundation; I just use the foundation powder, also from Well People, on top of what I’ve done so far, and then finish off with the setting powder wherever I put on concealer.

For bronzer, I use the Saie cream bronzer and the bronzing brush for blending.

Next, I use Rare Beauty cream blush, and if it looks a little intense, I swipe a little Well People powder on top of what I already used.

For a powder bronzer and highlight from the Well People trio. It has shimmer and gives you a really nice glow.

For a cream highlighter, I LOVE the Merit highlighter.

My brow product is not nontoxic, but the Brow Code lamination gel and the NYX Lift and Snatch brow are my go-tos.

For eyes: For eyeshadow, I love the neutral ILIA eyeshadow palette; it has both matte and shimmery shades. I’ve tried the Saie and ILIA mascaras, and I haven't been super happy with non-toxic mascaras so far, but I have found that if you layer the lengthening ILIA with the volumizing ILIA, it’s pretty good!

To finish, I use the Well People tinted lip oil and the Gisou lip oil. I also recently discovered Shelter Skin tinted lip oils!

I am all done in 15 minutes! This is just a quick and simple daily make up look.

I was using a couple of clean beauty products, but when you find something that works, it’s hard to change habits and find alternatives you like just as much.

But, as y’all know, fertility, hormone balance, and longevity are super important to me, so this was something I wanted to do over time.

I’m not saying every product in this lineup is the cleanest of the clean, but they are all a step in the right direction and are what I am finding to work for me at the moment. I’m still learning and experimenting.

Why Make the Switch to Non-Toxic Makeup?

Choosing non-toxic makeup isn’t just about getting that flawless look; it’s about protecting your health in the long run. Hormonal disruption and endocrine imbalance are real concerns when it comes to many traditional beauty products, especially those filled with synthetic chemicals and fragrances. Non-toxic makeup brands are typically free of harmful chemicals such as parabens, phthalates, and synthetic dyes, which can disrupt hormone levels and affect overall wellness.

As someone who values fertility and longevity, switching to non-toxic makeup is a step in the right direction. By opting for mineral-based foundations, natural powders, and non-toxic skincare, you reduce your exposure to potential endocrine disruptors that can interfere with your hormone balance.

It’s also about making small, intentional choices; every step counts. I may not be perfect, but I focus on doing what I can, and swapping out toxic makeup is a great place to start. Whether it’s experimenting with cleaner products or checking ingredient lists using tools like the Switch Natural app or Yuka, each choice brings us closer to healthier, toxin-free living.

Takeaway: Remember, it’s not about perfection. It’s about progress. Swapping to non-toxic beauty products is a journey that prioritizes your long-term health. Start small, and slowly replace products as you find alternatives that work for you, just as I’ve done.

It’s all about finding a balance that supports both your beauty routine and overall well-being.

First, tell me if this sounds like you:

Wake up, jolted by your alarm and groggy, so you hit the snooze.

Once you decide you should wake up, you grab your phone and check notifications, emails, and scroll social media. You start feeling stressed about the day ahead.

You snap out of it, drag yourself out of bed, and head straight for the caffeine.

Next, you rush to get ready for the day and either head to your computer or out the door, without time for breakfast.

You sit inside most of the day, working and feeling stressed.

You eat lunch rushed and distracted on your phone or at your desk working.

You forgot to drink water most of the day and when you feel tired in the afternoon, you reach for more caffeine.

Need I go on?

If this is you, NO JUDGEMENT. It was me too and one point in my life, and unfortunately it’s incredibly common.

How to Correct Your Morning Routine for Better Hormonal Health and a MUCH better day:

Read more

This Week:

Pistachio Cherry Granola

Creamy Ditalini Italian Sausage Soup

Thai Coconut Chicken

Ground Beef Shawarma Bowls

Hot Honey Panko Salmon with Roasted Potatoes + Chili Crunch Green Beans

Grocery List

color-coded by recipe so you can customize to the meals you want to make :)

Prep Ahead / Cook First

*if you hate prepping ahead, simply plan to make the Creamy Ditalini Soup as your first dinner of the week. It makes a large batch so you’ll have leftovers to work with.

Pistachio Cherry Granola

Ingredients:

• 2 ½ C oats

• 1 C pistachios

• 1 C coconut chips, unsweetened

• ⅓ C pumpkin seeds

• ⅓ C hemp seeds

• ½ Tb salt

• 1 tsp cinnamon

• ⅓ C coconut sugar

• ⅓ C maple syrup

• ⅓ C coconut oil

• ½ C dried cherries

Instructions:

1. Preheat the oven to 300.

2. On a large baking sheet lined with parchment paper, mix together oats, pistachios, coconut, pumpkin seeds, hemp seeds, salt, and cinnamon

3. In a small saucepan on low heat add coconut sugar, maple, and coconut oil. Stir until sugar is dissolved and everything is melted together.

4. Pour the mixture over the dry ingredients and toss together so everything is coated evenly. Spread the granola evenly across the baking sheet.

5. Bake in the oven for 30-35 minutes, stirring once halfway through.

6. Remove from the oven and allow to cool. It should crisp up quickly once it begins to cool. Enjoy on top of yogurt parfaits, chia pudding, or however you’d like!

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Creamy Ditalini Italian Sausage Soup

Ingredients:

• 1 lb italian sausage

• 2 Tb olive oil

• 2 cloves garlic, minced

• 1 small yellow onion or ½ large, diced

• 3 celery stalks, diced

• 2 large carrots, cut into rounds then diced

• 1 can diced tomatoes

• 1 C ditalini

• ½ C heavy cream

• 4 C bone broth

• 1 tsp tomato paste

• 1 tsp dried oregano

• 1 tsp chili flakes

• 1 tsp rosemary

• ¼ C italian parsley

• Salt + pepper to taste

• Freshly grated Parmigiano Reggiano for topping

Instructions:

1. Add diced yellow onion, celery, and carrots to a large pot with olive oil on medium heat. Cook for 3-4 minutes then add in minced garlic and cook another 2-3 minutes.

2. Next add Italian sausage and mash until it’s in bite sized crumbles. Add tomato paste and season with oregano, salt, pepper and chili flakes to taste.

3. Cook for 6-7 minutes until sausage is browned and cooked almost through.

4. Next, add the can of diced tomatoes, parsley, and broth. Bring to a boil.

5. Once the pot is boiling, add pasta, reduce to low and cook for about 10 minutes, stirring to be sure the pasta doesn’t stick to the bottom. If you’re thinking it’s not enough pasta, don’t worry, it is! It volumizes once cooked.

6. Finally, add heavy cream, stir together, and simmer for another 5 minutes.

7. Serve and top with fresh Parmigiano and parsley.

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Nightly dinners

Thai Coconut Chicken

Serves 3-4

Ingredients:

• 1.5 lb chicken breast

• 1 C chopped green beans

• 4 green onions

• 1 clove garlic, minced

• 1 yellow or orange bell pepper

• 2 Tb avocado oil

• 1-2 tsp red Thai chili paste (spice preference)

• 2 ½ C bone broth (plus additional ⅓ C)

• 1 tsp fish sauce

• 1 Tb minced ginger

• 1 C full-fat coconut milk

• 1 C Jasmine rice

• Salt + pepper to taste

• Chili flakes to taste

• Cilantro

• Thai basil

Instructions:

1. Season chicken breasts on each side with salt, pepper, garlic powder, and chili flakes. Chop the green onion, separating the whites and the greens, mince garlic and dice bell pepper.

2. In a large skillet on medium heat with 1 Tb avocado oil, add chicken breasts. Once the chicken begins to brown on one side, add ⅓ C bone broth. Cook 3-4 more minutes on that side, then flip. Cook the other side until fully cooked and internal temperature reaches 165 degrees. You may need to add an additional splash of bone broth to deglaze the skillet and “unstick” the chicken. Once cooked, remove and set aside.

3. In the same skillet, add another Tb avocado oil, the whites of the green onion, minded garlic, and chopped bell pepper. Cook3-4 minutes.

4. Meanwhile, in a separate pot, add rinsed jasmine rice on high heat with 2 C bone broth and bring to a boil.

5. Once boiling, reduce to a simmer and cook 15-20 minutes. Stir occasionally and keep an eye out. Turn the heat off when the rice is fluffy and stir in ⅓ C coconut milk and salt to taste.

6. While the rice cooks, in the other skillet, add minced ginger, fish sauce, chili paste, and green beans. Salt, pepper, and chili flakes (if you like spice) to taste. Stir well.

7. To the skillet, add ½ C bone broth and ⅔ C coconut milk. Once the skillet is bubbling, stir and reduce heat to low and add the whole chicken breasts back to the skillet to warm up, cooking for another 5-10 minutes. Option to remove again once warm and slice for serving.

8. Serve your dish by adding rice, brothy veggie mixture, sliced chicken, and lots of fresh Thai basil and cilantro

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Ground Beef Shawarma Bowls

serves 3

Read more

This Week:

Superfood Seed Squares

Extra Thicc Chia Pudding

Balsamic Honey Chuck Roast

Homemade Flour Tortillas

One Skillet Beef + Broccoli

Grocery List

color-coded by recipe so you can customize to the meals you want to make :)

What you can prep-ahead (or as you go through the week):

extra thicc chia pudding
balsamic chuck roast
superfood seed squares
(Optional) homemade flour tortillas

nightly recipe:

beef and broccoli
steak fajitas (if making the tortillas)

A note for efficient prep: The chia pudding and seed squares are the only things that need to be prepped, and they are super quick with no real cooking involved.

As for the chuck roast, it’s recommended to make it as your first dinner of the week, as it makes several servings and can serve as a built-in prep without *actually* prepping ahead.

The tortillas are a bonus! I decided I did not like the store-bought options, and it was easy enough to make my own. You can repurpose the chuck roast to make tacos with these tortillas, but we ended up making steak fajitas.

Superfood Seed Squares

*recipe inspired by Olivia Adrianne’s tahini seed bars

INGREDIENTS:

• 1 C organic rolled oats

• ⅓ C cacao butter wafers, melted

• ⅓ C unsweetened coconut

• ⅓ C pumpkin seeds

• ⅓ C hemp seeds

• ⅓ C peanut butter

• ⅓ C tahini

• ⅓ C maple syrup

• ⅓ C chocolate chips

INSTRUCTIONS:

1. Mix all ingredients together and stir until well combined

2. Add the mix to a square dish. It helps to line the dish with parchment paper then use another piece of parchment and your hands to flatten and even out the mixture.

3. Place in the fridge to set for at least 30 minutes before cutting into bars or squares (I prefer squares so you can customize portion based on hunger level). These are great as both a quick light breakfast and a snack

Extra thicc chia pudding

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This Week:

Shawarma Seasoned Chuck Roast

Marry Me Rigatoni with Italian Sausage

Honey Miso Chicken + Coconut Rice

Thai Coconut Chicken Noodle Soup

GROCERY LIST

color-coded by recipe so you can customize to the meals you want to make :)

WHAT TO “PREP”

My method is to cook the chuck roast as your first dinner of the week, that way you’re really not even prepping ahead! It’s “built in” by making a large batch at the start of the week.

The coconut curry noodle soup would be good to make second as it’s the second largest batch, that way you have something else to eat off of!

Shawarma Seasoned Chuck Roast

• 2.5 lb chuck roast

• 2 Tb plain whole milk Greek yogurt

• 2 Tb dijon mustard

• 2 tsp harissa paste

• 1 Tb apple cider vinegar

• 1 tsp ground cumin

• 1 tsp paprika

• 1 tsp turmeric

• ½ tsp cayenne pepper

• ½ tsp cinnamon

• ½ tsp garlic powder

• Salt + pepper

• Recommended sides:

• Roasted or mashed potatoes

• Roasted zucchini and carrots

Instructions:

1. Preheat the oven to 325 and whisk together all ingredients and seasonings for the marinade in a small bowl.

2. In a Dutch oven large enough to fit your chuck roast with the lid on, add the chuck roast and pour over the marinade, being sure the roast is completely coated and is sitting in a layer of marinade.

3. Cover with the lid and place in the oven for 2 ½ - 3 hours (generally 60-70 minutes per pound of meat).

4. When 30 minutes of cook time remain, begin preparing your sides of choice.

5. Check the roast and if it’s tender enough to pull with two forks, remove from the oven and shred it. If it is not, then cook for another 20-30 minutes.

6. Once it has been shredded, return to the oven at 425 for 15-20 minutes.

7. Serve with your sides and enjoy the leftovers, or my favorite way to repurpose this Mediterranean-inspired roast recipe is to fill a pita with the meat!

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Marry Me Rigatoni with Italian Sausage

• 1 lb Italian sausage

• 1 Tb olive oil

• 2 cloves of garlic

• 1 small yellow onion or ½ large

• 1 can diced tomatoes

• 2 C rigatoni

• ⅓ C heavy cream

• ¼ C sundried tomatoes

• 1 tsp dried oregano

• 1 tsp rosemary

• ¼ C Italian parsley

• Salt + pepper to taste

• Freshly grated Parmigiano Reggiano for topping

Instructions:

1. Add diced yellow onion to a large skillet with olive oil on medium heat. Cook for 3-4 minutes, then add in minced garlic.

2. Meanwhile, bring a pot of water to a boil for your pasta.

3. Once garlic is fragrant, add Italian sausage to the skillet and season with oregano, rosemary, salt, and pepper. Cook for 6-7 minutes until the sausage is browned and cooked almost through.

4. Next, add the can of diced tomatoes and parsley, and reduce the heat to low-medium. Simmer for about 10 minutes.

5. Once the water in the pot is boiling, add the pasta and cook until al dente (about 8 minutes). Reserve 2-3 Tb of pasta water to add to the skillet, then drain the pasta.

6. Add starchy pasta water to the skillet along with the cream, sundried tomatoes, and cooked pasta. Simmer for another 2-3 minutes.

7. Once everything is well combined, serve and top with fresh Parmigiano and parsley.

   ---

Honey Miso Chicken + Coconut Rice

Serves 3

• For the chicken:

• 1- 1.5 lb pasture-raised chicken breast

• 1 Tb white miso paste

• 1 Tb honey or hot honey

• 1 Tb minced ginger

• 2 Tb coconut aminos

• 1 Tb sesame oil

• 1 tsp chili flakes

• ½ tsp garlic powder

• 3 green onions

• Optional cilantro

• For the rice:

• 1 C jasmine rice, rinsed and drained

• 2 C bone broth

• ½ C full-fat coconut milk

• Salt to taste

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This Week:

Banana Oat Pancakes

Miso Orange Chuck Roast (inspired by Kale Junkie)

Easy Bolognese

Chicken Shawarma

Steak Fajitas w/ herbed butter sauce

GROCERY LIST

color-coded by recipe so you can customize to the meals you want to make :)

WHAT TO PREP

*** My method is to simply cook the pancakes for your first breakfast of the week and have the chuck roast as your first dinner of the week, that way you’re really not even prepping ahead! It’s “built in” by making a large batch at the start of the week.

Mini Banana Oat Pancakes

• 1 C oats

• 1 large or 2 small ripe bananas

• 2 eggs

• ⅓ C milk of choice

• 2 Tb hemp seeds

• optional 1 scoop protein powder

• 1 tsp baking soda

• avocado oil spray

• optional chocolate chips

• organic maple syrup

Instructions:

1. Add all ingredients (excluding the chocolate chips and maple syrup) to a blender, or if you have an immersion blender, add to a large wide mouthed jar and blend until smooth.

2. If you are adding chocolate chips, add them now and stir to combine.

3. Pour mini sized pancake batter onto a griddle or pan warmed to medium heat and sprayed with avocado oil (I like to do some the size of a siler dollar and some a bit larger).

4. When you notice small bubbles forming, flip the pancake and cook on the other side until golden.

5. Serve with a drizzle of maple syrup and refrigerate or freeze any extras.

Miso Orange Chuck Roast

*recipe inspired by Kale Junkie

*10 minutes of prep but requires 2 ½ - 3 hours in the oven

• 2.5-3 lb pounds of grass-fed chuck roast

• 2 oranges, juiced

• ½ C coconut aminos

• 2 Tb white miso paste

• 2 Tb minced ginger

• 1 ½ Tb honey

• 2 cloves garlic, minced

• 1 Tb chili flakes

• Salt + pepper generously

Suggested sides: roasted broccolini and mashed sweet potatoes

Mashed Sweet Potatoes:

• 2 large sweet potatoes

• 3 Tb butter

• ¼ C heavy cream

• Dash of cinnamon

• Salt + pepper to taste

• Roasted Broccolini:

• 1 bunch broccolini

• 1 Tb olive oil

• Chili flakes to taste

• Garlic powder to taste

• Salt + pepper to taste

Instructions:

1. Preheat the oven to 325 and whisk together all ingredients for the marinade in a small bowl.

2. In a dutch oven large enough to fit your chuck roast with the lid on, add the chuck roast and pour over the marinade being sure the roast is completely coated and is sitting in a layer of marinade.

3. Cover with the lid and place in the oven for 2 ½ - 3 hours (generally one hour per pound or meat).

4. When 30 minutes of cook time remains, begin peeling then boiling the sweet potatoes in a large pot.

5. Once potatoes are soft and cooked through, drain the water, mash them with a masher, and add all ingredients on low heat. Stir to combine.

6. Check the roast and if it’s tender enough to pull with two forks, remove from the oven and shred it. If it is not, then cook for another 20-30 minutes.

7. Once it has been shredded, return to the oven at 425 for 15-20 minutes.

8. Season the broccolini and drizzle with olive oil and add to the oven, cooking for 12-15 minutes.

9. Plate the sweet potatoes and broccolini, and add roast over the potatoes.

10. Enjoy the leftovers or repurpose the meat as tacos!

Nightly Dinners

Easy 30 Min Bolognese

• 3 Tb olive oil

• 1 small yellow onion, diced

• 3 celery stalks, diced

• 2 large carrots, diced

• 1 lb grass-fed ground beef

• 1 clove garlic, minced

• 1 can certified san marzano tomatoes

• 10 fresh basil leaves

• ¼ C chopped Italian parsley

• Salt + pepper to taste

• tsp dried oregano

• 1 lb rigatoni

• ¼ C freshly grated Parmigiano Reggiano

• Parmigiano Reggiano for serving

Instructions

1. Add diced onion, celery, carrot, and olive oil to a large skillet over medium heat. Cook 2-3 minutes then add garlic.

2. Meanwhile, begin boiling water for pasta in a separate large pot. Once boiling, add the pasta and cook for 7- 8 minutes. Once done cooking, reserve ¼ C of the starchy pasta water.

3. Add ground beef to the skillet and break up into small crumbles.

4. Once the beef is mostly browned, add the san marzano tomatoes, basil, parsley, oregano, salt, and pepper. Cook on low medium heat for 10-15 minutes.

5. By now, the san marzano tomatoes should be cooked into more of a sauce, but if not, you can easily mash.

6. Add the pasta with ¼ C pasta water to the skillet and stir together with ¼ C parmigiano reggiano.

7. Serve a bowl and add additional freshly grated parmigiano reggiano, option to garnish with fresh basil leaf.

Chicken Shawarma

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I would advise making the soup for dinner at the start of the week so you technically don’t have to prep it ahead, and you’ll have the leftovers for lunch throughout the week!

This week we’ve got:

• Gwen’s famous chicken salad

• beef vegetable soup

• superfood waffles

• Korean beef bowls

• Steak shawarma

• Italian penicillin

WHAT TO PREP AHEAD

Gwen’s Chicken Salad (aka the best you’ll ever have)

(Gwen is my mom :))

• 1 1/2 lb chicken breasts

• 1/4 C pecans, chopped

• 3 Tb currants or chopped dates

• 3 celery stalks, chopped

• 1/4 C red onion, chopped

• tsp dried tarragon

• tsp 24 spice mix (game changer)

• optional parsley

• 1 lemon’s juice

• Tb olive oil

• 2-3 Tb mayo

• 2 Tb dijon mustard (optional)

• chili flakes

• salt and pepper to taste

Instructions:

1. Boil chicken in some water and broth for 15-18 minutes, or until cooked all the way through.

2. Roughly dice your chicken into small cubes or shred your chicken using two forks or a stand mixer.

3. Once diced or shredded, add in all of the ingredients. You can add less or more mayo and less or more dijon depending on your tastes and the type of consistency you prefer.

Beef Vegetable Soup

• 3 large carrots, finely chopped

• 1 white onion, diced

• 4 stalks celery, finely chopped

• lb grass fed chuck roast or sirloin tips

• 2 C green beans, chopped

• 1 C peas

• 1-1.5 C pasta, small shapes are best (I used ditalini)

• 32 oz bone broth or desired broth

• 2 C water

• desired seasonings: salt, pepper, oregano, chili flakes, paprika, garlic

• olive oil

• freshly shredded parmigiano reggiano for topping

INSTRUCTIONS:

1. Chop your carrots into thin rounds, dice onion and celery.

2. Add veggies to a large pot on medium heat with a drizzle of olive oil, seasonings, then cover. Cook for 5 minutes.

3. Salt your beef, then cut into smaller, bit-sized chunks, and add to the pot. Stir with the veggies, then cover and cook for 7-8 minutes, checking on it and stirring occasionally to get all sides browned.

4. Next, add broth, and cover, reduce heat to medium low and cook for another 8-10 minutes.

5. Chop your green beans into smaller pieces, then add to the pot along with the peas. Add additional seasoning if desired. Stir, cover and cook for 8-10 more minutes.

6. Add in the water and pasta, cook for 10 minutes.

7. When serving, grate parmesan cheese and enjoy!

Superfood Waffles

Ingredients:

• 1 1/2 C organic oats

• 1 ripe banana

• 2 eggs

• 1 C milk (add additional 1/4 C if needed for consistency)

• if making pancakes, add ¼ C extra liquid

• 4 Tbsp hemp seeds

• 2 Tbsp chia seeds

• optional 2-4 scoops collagen

• 1 tsp baking powder

• 1 tsp cinnamon

Topping ideas: ghee or butter, greek yogurt, almond butter, blueberries, bananas, nuts and a little organic maple.

Instructions:

1. Simply blend until smooth, add to waffle maker for waffles or a skillet/griddle for pancakes.

2. Freeze leftovers, and toast to eat!

NIGHTLY DINNERS

Steak Shawarma

• 1.25-1.5 lb grass fed flank steak, cut thinly into strips

• 1 tsp ground cumin

• 1 tsp paprika

• 3/4 tsp ground turmeric

• 1/2 tsp cayenne pepper

• 1/2 tsp ground cinnamon

• 1/2 tsp garlic powder

• salt + black pepper

• 2 Tb olive oil

• 1 Tb plain greek yogurt

Option to serve with rice, salad, or zucchini

Option to serve with pita and toppings like diced tomatoes, chopped romaine, tahini, tzatiki, peperoncini, or olives

Instructions:

1. Cut the steak in very thin slices against the grain so they are 1-2 inches and add to a bowl to marinate with the yogurt, olive oil, and all spices for 30 minutes.

2. Cook the steak in a large cast iron skillet, careful not to overcrowd. Cook on each side for a few minutes until they are only slightly pink in the center.

3. Serve with pita and toppings or over rice with salad or roasted zucchini.

Korean Beef Bowls

Read more

color coded by meal so you can customize your list based on what you want to make :)

WHAT TO PREP AHEAD :

Protein Pancakes

Makes 4 large or 6 small

Ingredients:

• 2 eggs

• 2 scoops of protein

• 1 C oats

• 1/2 C milk

• 1 banana

• organic Greek yogurt for topping

• Organic maple for topping

Instructions:

1. Blend in a tall, wide-mouthed jar with an immersion blender or use a regular blender.

2. Pour into 4 large pancakes or 6 minis.

3. Flip when you start to see the batter bubble and the underside becomes golden brown.

4. Top with a dollop of Greek yogurt, fruit of choice, and maple syrup.

Pasta e Fagioli

Ingredients:

• Salt & Pepper

• Onion

• Olive oil

• Garlic

• Celery

• Carrots

• Beans

• Can crushed tomatoes

• Pancetta

• Pasta

• Vegetable broth

Instructions:

1. Cook the pancetta, onions, carrots, celery, and rosemary in a large pot with olive oil until softened and starting to brown. Give it a stir occasionally. Add the garlic and cook for 30 seconds.

2. Add half the drained and rinsed beans, crushed tomatoes, and chicken stock to the pot.

3. Use a small blender to puree the other half of the beans and add them back to the pot.

4. Bring the mixture to a boil. Then reduce the heat, and add the pasta, salt, and black pepper. Simmer, covered, until pasta is cooked al dente (about 10 minutes).

source: https://www.cucinabyelena.com/authentic-italian-pasta-e-fagioli-recipe-soup/

NIGHTLY DINNERS

Hot Honey Shrimp Harvest Bowl

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I quit playing piano 15 years ago and don’t know a ton about music, but this analogy may really help, so stick with me, because I am pulling it through start to finish.

Your hormones are your body’s orchestra. Each one (let’s take some big guys for example, like insulin, estrogen, cortisol, and thyroid hormone) plays a specific instrument in the symphony that keeps you energized, metabolically healthy, focused, fertile, and emotionally balanced. But like any orchestra, harmony depends on the conductor.

Your diet is the conductor.

If you ever questioned just how much diet could possibly play a role in hormones, (all hormones, but think those related to fertility, weight management, and cognitive functioning) you’ll soon stop underestimating it!

Read more

Note: You’ll find a customizable grocery list at the end of this post to make your meal planning even easier!

WHAT TO PREP AHEAD :

CHICKEN NOODLE SOUP

Ingredients:

• 3 large chicken breasts

• 3 cloves fresh garlic, minced

• 1 small or 1/2 large yellow onion, diced

• 4-5 large carrots, diced

• 6 celery stalks, diced

• 4 small Yukon gold potatoes, diced

• 2-3 Tb olive oil

• 1 Tb butter

• 8 C chicken bone broth

• 3 C egg noodles

• 1/2 - 2/3 C heavy cream, optional

• 1 parmesan rind, optional

• 1 bay leaf

• 2 Tb fresh dill, chopped

• 3 Tb fresh parsley, chopped

• 1 Tb fresh thyme

• 1 lemon, juiced

• Seasonings: oregano, chili flakes, paprika, cayenne

• Salt & pepper, to taste

• Optional parmigiano reggiano for topping

Instructions:

1. In a large pot, heat 1 Tb olive oil and 1 Tb butter over medium-high heat. Season chicken breasts with salt, pepper, paprika, cayenne, and oregano.

2. Once hot, sear the chicken breasts for about 5-6 minutes each side until golden and mostly cooked (they will finish cooking in the soup). Remove & set aside.

3. Reduce the heat to medium, add more olive oil, onion, carrot and celery and season with oregano, salt, pepper. Sauté for 7-8 minutes.

4. Add the minced garlic and cook for 1-2 more minutes

5. Add the bone broth along with more seasoning, diced potatoes, parmesan rind, bay leaf, and return the whole chicken breasts.

6. Bring to a boil and add the egg noodles.

7. Once boiling, reduce to a simmer for 15 minutes.

8. Remove the chicken and shred it (you can use two forks or an electric mixer), while reducing the soup to the lowest heat.

9. Remove parmesan rind and bay leaf, and add back in the shredded chicken

10. Taste to see if you need to season once more. If not, serve and top with freshly grated Parmigiano Reggiano

Recipe inspired and adapted from @recipeincaption

NIGHTLY DINNERS

Orange chicken

• 1 LB chicken breast

• 1-2 Tb avocado oil or olive oil

• Salt, pepper, ground ginger, ground mustard, chili flake

• juice of two oranges

• 1 teaspoon orange zest

• 1 tsp sesame oil

• 2 tablespoons coconut aminos

• 2 teaspoons honey

• 1 tablespoon rice vinegar

• 1 teaspoon minced ginger

• 2 tablespoons arrowroot starch

• 4 green onions, chopped (separate whites and greens)

• 1/4 cup chicken broth

• 2 bunches of broccolini

• 2 shallots

• Jasmine rice for serving

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The truth is, you do not need to spend your entire Sunday chopping veggies or putting boring chicken, rice, and broccoli into containers to eat the same thing every day.

My biggest hack:

Start with a big-batch format dinner at the beginning of the week. You don’t have to prep it ahead! You can have it fresh that night.

Think something in a slow cooker/ instant pot or something in one big pot, skillet, or baking dish, like a soup, stew, curry, lasagna, or enchiladas.

Have it for dinner on Sunday or Monday, then stash the leftovers for lunch or a repeat dinner later in the week.

So efficient! Once you do this, you will never look back.

Another trick:

If you want to prep ahead, one more thing each week: prep the meal that is most problematic for you. If breakfast is the chaos zone, make overnight oats, chia pudding, or a frittata you can grab and go. If lunch is where things fall apart, try a big batch of pasta salad, hearty soup, or chicken salad that you can reinvent in different ways.

The goal isn’t perfection.

It’s to take the edge off the hardest part of your week and make food something that heals you, not stresses you out.

Bonus points

If whatever you prep can pull double duty as a snack (ex: pasta salad, overnight oats, chicken salad).

I hope this helps take the pressure off and you can find some consistency around prepping!

If you need extra inspo, see my “ENTIRE WEEK OF EATS” posts here on Substack or any of my prep posts on IG or my site!

MATCHA CHIA PUDDING

INGREDIENTS:

add to each jar

• 1/4 C chia seed

• 1 Tb matcha powder

• scoop collagen

• scoop colostrum (code: BARENUTRITION)

• 1/3 C cashew milk

• dollop Greek yogurt

• sprinkle of granola (I use Purely Elizabeth)

INSTRUCTIONS:

1. Combine all ingredients, stirring well.

2. Let it sit for at least 15 minutes to allow the chia seeds to plump.

3. Top with a dollop of yogurt and a sprinkle of granola.

4. Store in jars with a lids for easy storage and grab and go throughout the week.

GREEK PASTA SALAD

INGREDIENTS:

• 1 lb chicken breast

• 3 C bow tie pasta, dry, uncooked

• 1 C cherry tomatoes, halved

• 1-2 C finely chopped kale, stems removed

• 1 can of quartered artichoke hearts

• 1/2 C sliced jarred pepperoncini

• 1 can of chickpeas

• 2/3 C feta cheese

• 1/2 small red onion, diced

    Dressing:
 2 Tb plain greek yogurt
 2 Tb olive oil
 2 Tb white balsamic vinegar or ACV (code BARENUTRITIONHEALTH10)
 1 Tb dijon mustard
 fresh dill & dried oregano to taste
 juice of  a lemon
salt & pepper to taste

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