Anti-Inflammatory Meal Plan #5
or just like a really yummy week of healthy meals
And just like that, we’re out of town again. This time just for a super quick trip to see the family, but still. Here are the things that I’m doing to keep my body in check:
Eating out as little as possible: since we’re staying at my parent’s house (even though they’re not here booooo we miss them!) we stopped by the grocery store and picked up some essentials like milk, eggs, yogurt, fruit, etc. We also ate dinner at home last night and plan on doing the same tonight.
Delaying caffeine: the cortisol reducing mission doesn’t end just because I’m out of town! I also typically do coffee when I’m out of town because I don’t have my Mud/Wtr [15% off here] or matcha with me, but last time I was looking out for future Tessa and left stuff here.
Brought vitamins: I brought all of my vitamins and magnesium sleepy drink so I can stay on top of it while I’m away. That has such a huge impact for me.
Staying hydrated: this one is easy, it’s just remembering and making sure I always have water.
Bonus: Would love to get some exercise in or use my parents fancy red light machine.
📚 WHAT TO READ: I was shocked when I opened the article Activewear brands are scrambling to clean up in America’s age of healthy anxiety by Glossy and saw my name in the first sentence. I did an interview for Glossy (PINCH ME) thinking that they’d take like one quote from what I said. Thinking - “surely they have other ‘influencers’ they’re interviewing” and “hopefully I didn’t say anything too dumb”. No seriously, I said those exact words to the interviewer at the end of our meeting. So yeah, I am so honored to be a main feature of this article, an article that is speaking to such an important topic, and I hope you give it a read.
📺 WHAT TO WATCH: My newly Christian self is at such odds with this suggestion, but we’ve been watching the newest season of The Righteous Gemstones. Why am I at odds you might ask? Well it pretty blatantly makes fun of Christianity and mega churches. But hey, it’s hilarious and a lot of the popular shows right now are pretty dark so it’s a nice easy show among that.
🎧 WHAT TO LISTEN TO: This episode from Culture Apothecary really has me thinking - Ditch Traditional Health Insurance: Gain Freedom | CrowdHealth
Drink a glass of water first thing in the morning. You don’t need to be fancy with warm water, lemon, salt, hydrogen, etc. Just get your booty out of bed and drink some filtered (ideally not from a bottle) water. It’ll give you an energy boost by simply warding off dehydration, improves digestion and helps ease constipation, plumps and hydrates your skin, and the best part? It’s really easy and free.
I make these meal plans in mind for my husband and I. For reference my husband is 6’5” and 200something lbs and works out daily and I am 5’2” and 100something lbs and also work out almost daily but am breastfeeding so my caloric needs are very high right now. We also drink tons of water, take supplements, and have fun non alcoholic beverages (some caffeinated some not) through the day.
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.
*DISCLAIMER: I am not a nutritionist or doctor of any kind. These are meals that make ME feel great and should not be used to treat or diagnose any disease, health issues, or symptoms and do not replace the need to seek medical attention. Always consult your healthcare team before starting any new nutritional protocol, supplements, or lifestyle changes to make sure you are meeting your own nutritional needs and taking care of your body. 🫶🏻
Monday:
Breakfast: Scrambled eggs with bacon or sausage, berries or banana, 1/2 avocado, and sauerkraut.
Cook eggs in butter, tallow, ghee, or olive oil. I like to heat the pan to medium low, then add in the scrambled eggs, salt them, and gently cook by using a spatula and dragging the outside edges to the center and working my way around the entire pan. Once in a mound I cover with a lid and cook for another 1-2 minutes.
Lunch: Adult Snack Plate
1 can of smoked salmon or sardines, sliced cheddar cheese, organic crackers, and apple slices.
Snack: Bone Broth (ideally prepped Sunday if it isn’t store bought)
HOMEMADE —> I personally take all of the leftover bones that I had eaten from the week before and kept in the freezer and add it to a crock pot and cook for 24 hours. If you don’t have leftover bones just purchase soup bones, marrow bones, and or chicken feet from the grocery store/butcher and cook the same way in the crockpot or in a pot over low heat for as long as possible (a couple hours even does the trick). If you want to encourage the breakdown of collagen you can add a tbsp of ACV.
Dinner: Ground bison (or ground beef) tacos with other 1/2 avocado, mango, cheddar cheese, cilantro sauce.
*MAKE ENOUGH BISON FOR LEFTOVERS FOR LUNCH
Tortillas: You can either make chicken tortillas (yeah that sounds insane but trust in the process…) or just use some regular 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)Cilantro sauce: I would roughly follow this recipe of mine, but omit the feta.
Dessert: Golden Milk
Add 1 cup milk to a sauce pan and gently warm until desired drinkable heat level. Add in 1/2-1 tsp honey, a pinch of salt, 1/4 tsp turmeric, a crack of black pepper (you can omit, but black pepper is reported to increase bioavailability of turmeric by 2,000%)