Anti-Inflammatory Meal Plan #3
or just like a really yummy week of healthy meals
We returned home this past week after 9 days of traveling and let me tell you, I have literally never been happier to be home. I walked in and said “this place is magical!” Because it is. Plus any breastfeeding mom will understand, it’s extra nice being in your own home and whipping your boob out without a second thought.
My sweet friend Skylar Sokolowski aka Sokos Kitchen and our shared manager came to visit me this week! It was so surreal hanging out with two dear friends that I have never actually met in person, because it felt like they were instant BFFs and sisters. Don’t you love when that happens?
📚 WHAT TO READ: Lately I’ve been thinking a lot about my parent journey and if tandem feeding is something I could/should/would do. The article “Breastfeeding While Pregnant: Weaning, Tandem Feeding & Colostrum” from Moon Juice was brief and had some nice nuggets of info.
📺 WHAT TO WATCH: Daniel and I have been watching the Netflix limited series American Primeval. It’s gory, it’s brutal, so if that’s not your thing then don’t watch it. (it’s not really my thing either, but here we are…) However, I can only assume it’s an accurate depiction of what life was like in Utah in 1857 for Mormons, Native Americans, the US Army, and everyone caught in the crossfire.
🎧 WHAT TO LISTEN TO: I listened to the podcast episode “How to Hack Your Glucose Levels for Skin, Weight, Energy, Aging + Hormones with The Glucose Goddess” on the Almost 30 podcast years ago, but someone recently reminded me that glucose could be connected to autoimmune symptoms so I plan on giving this another listen.
Just take the short walk. I know all too well how demoralizing it can feel to get to the end of the day having “not gotten anything done” and certainly having not worked out. You want to just lay on the couch and do more nothing to put a cap on your “nothing” day. But hear me out. You know that little voice in the back of your head saying well maybe I’ll just go on a five minute walk? But it’s only five minutes and you convince yourself it’s not worth it? It’s worth it. Take the walk. It moves your body, helps you digest your food and lowers your glucose response, you get fresh air, links your circadian rhythm, lowers stress. The benefits are endless. Take the short walk.
I always start my “food plans” on Sunday since that is essentially my cooking day and the day I utilize to prep and prepare for the week. Don’t feel intimidated by the fully planned out list. Even if you just take a couple things of inspiration that’s better than nothing! I try to make these lists keeping in mind that most people don’t work from home, so if that’s you and this still seems INSANE please let me know. And yes, groceries are expensive, but eating highly nutritious food at home is still cheaper than eating out for every single meal.
*It should also go without saying that I am not a nutritionist, these are meals that make ME feel great. Always consult your healthcare team to make sure you are meeting your own nutritional needs. 🫶🏻
Sunday:
Breakfast: Breakfast burritos
Homemade chicken, egg, or regular store bought tortillas.
Chicken Tortillas: blend 5 oz cooked chicken, 3 egg whites, 2 whole eggs, 1 tsp sea salt. Heat tallow or ghee in a pan over medium heat and add 2 tbsp worth into the pan, quickly spread into small tortilla size (about 6 inches) and cook for 2 ish minutes each side. (GREAT PREPPED ON SUNDAY)
Lunch: Berry Vanilla Protein Shake
1 banana
1/2 cup frozen berries
1/2-1 cup milk
1/4 cup full fat plain greek yogurt/yogurt of choice/cottage cheese
Handful of ice
1 scoop vanilla protein powder (I like equip and ancient nutrition)
—> 15% off equip
Snack: Meat stick and cheddar cheese slices
Dinner: Grilled Yogurt Marinated Chicken and Zucchini with a Cilantro Feta Sauce
*make enough for leftovers for lunch!!The weather is warming up so it’s the perfect time to make use of that grill or smoker you have!
Chicken: Add 1/2 cup yogurt, juice of 1/2 lemon, 1 tsp salt, and some chopped cilantro in a large bowl and mix to combine. Place chicken thighs, breasts, or whatever you have in the bowl and mix to coat. Set aside for at least 30 minutes but ideally a couple hours in the fridge. Set up grill (or do it in a pan) and cook until 165F. Each cooking medium will have its own timing and technique.
Zucchini: I like to slice in half, drizzle in olive oil or melted ghee and sprinkle with salt. Cook cut side down first on whatever cooking medium you’re using. Keeping them in large pieces helps them to retain their texture and not get super smooshy.
Cilantro Feta Sauce: Recipe here (you’ll need 1 bunch cilantro, 1/3 cup plain greek yogurt, 8 oz feta, and salt)
Dessert: Date Sweetened Chocolate Chunk Cookies for something extra special. Recipe here.
