Anti-Inflammatory Meal Plan #6
or just like a really yummy week of healthy meals
I went to a new acupuncturist this past week and had a transformative experience. I’ve been to many, many acupuncturists over the years - I started going about 15 years ago. I would venture to say I’ve even had phenomenal, life changing healers work on me. Though this was different. We did a thorough call first to see if our energies aligned, then I answered her questions prior to meeting in person, and then we talked even more during the initial visit. She was the first healer to ever teach me about my Chinese medicine constitution. If you’re into that sort of thing, I am an Earth. Once she explained it to me everything made so much sense.
I feel like since birthing my daughter I have done so much transforming. I’m really learning about who I am, why I am the way I am, and deciding what I want my future to be. So thank you all for being on this transformative journey with me.
Side note, Celia is also getting pretty mobile so we decided to purchase a pack and play to keep in the kitchen while we cook. She loves to crawl on the ground, but honestly cold tile just annoys her after a while. So this way she is nice and cozy, has a ton of toys, and we know she’s safe with us (and not off eating a cord or something we forgot to baby proof somewhere). It was a splurge, but we went with the UPPABaby Remi Playyard since its Green Guard certified and came with an organic cotton mattress cover. We went with the tan color and love it.
📚 WHAT TO READ: I’m going to be honest with you, the past two books I’ve started I read the first couple pages and couldn’t vibe with it. I knew that I only had enough bandwidth for a book that felt like a show. You know what I mean? The kind of book that you can easily read and you don’t have to think very hard and it’s just nice to be entertained but not overstimulated with actual TV and blue light? Well last weekend I was hanging out with my sister and we were at Target and she pointed out the book Say You’ll Remember Me by Abby Jimenez - she said it was her book club’s book of the month and that was literally all I needed to hear. Cheesey cover photo of a couple walking and “book club”. Done. I’ve been reading while breastfeeding again and I truly can’t recommend it more. So much better than doomscrolling.
📺 WHAT TO WATCH: How many times must I say “I know I’m late to the game here, but…”? Daniel and I have never watched Love on the Spectrum before, but my brother ( @falconbowse ) is obsessed with it so I figured I'd give it a shot. I’m hooked. Well, I was hooked watching season 3. It once again fulfilled my need for low bandwidth entertainment.
🧘🏻♀️ WHAT TO DO: I couldn’t be more proud to be a frequent partner of o-p-e-n, but no I’m not getting paid or anything to mention this here. I recently started utilizing the movement section of the app and absolutely love the stretching classes. My biggest issue with a lot of Peloton stretching classes is that they simply don’t hold the poses long enough, o-p-e-n does. So if you want to try it for 30 days for free you can do so here.
Engage in no stim activities. Meaning? Put your phone down!!! I’m the pot calling the kettle black right now, because I love utilizing my phone as a tool. Showering? Awesome I can listen to 10 minutes of that podcast I’ve been wanting to check out. Working out? Fantastic let’s do a Peloton class. Cooking? A chat with my sister would be nice. What if we just went quiet? Left the phone in the other room?
Well this gives us the opportunity and space to actually think. A wild idea - letting ourselves think. It’s time to work through issues, get creative, and simply be present. I always love my “no stim” time and always come out of it with a clear head, a relaxed mind, and so many fun ideas.
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. Also, a lot of the items on the grocery list you’ll buy once and they will last you for a while.
*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: Overnight oat and chia pudding - We’ve been calling this O’Chyea
BIG BATCH PREPPED ON SUNDAY: Mix 1 cup oats, 1 cup chia seeds, 2 cups of milk, 1-2 tbsp maple syrup or honey, and any other flavorings you like (vanilla, Ceylon cinnamon, cardamom). Let it soak overnight and you have yourself some o’chyea.
We top it with berries, yogurt or milk, and if we’re feeling crazy, some granola.
**RHONDA PATRICK JUST DISCUSSED HOW OATS CONTAIN β-glucan WHICH CAN HELP THE BODY PROCESS FOREVER CHEMICALS SO I’M TRYING TO INCORPORATE THEM (AND MUSHROOMS) INTO MY DIET MORE. ALSO, CHIA SEEDS ARE HIGH IN OMEGA-3 AND ANTIOXIDANTS WHICH CAN HAVE ANTI-INFLAMMATORY PROPERTIES.
Lunch: Butternut squash, sardines, and dill with pickles on the side
It’s as simple as it sounds, you take leftover (GREAT PREPPED ON SUNDAY) roasted butternut squash flesh, add some sardines on top, then top with fresh dill and some salt.
Snack: Bone broth
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: Golden Chicken with Mustard and Shallots with Bone Broth or Whey Rice and Honey Mustard Asparagus
I personally would omit the shallots and flour (could sub for coconut flour or arrowroot powder), but mustard has a compound in it called isothiocyanate which has been shown to have anti-inflammatory properties. This mixed with turmeric and black pepper sounds phenom.
RICE: I typically use jasmine white rice. I rinse the rise thoroughly and do 2 parts liquid to 1 part rice. Bring rice to a boil, add rice, stir, lower temp to low, cover, and cook for about 15-20 minutes or until tender and fluffy.
ASPARAGUS: In a bowl combine 1 tbsp lemon juice, 1 tsp dijon mustard, and 1 tbsp honey. Cook asparagus in a pan with oil of choice over medium heat until tender - about 5-8 minutes. Pour over the sauce mixture and let cook for another minute or two, mixing to coat everything.
Dessert: A couple pieces of Dark Chocolate - the higher the cocoa percentage the better.
