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Nourishing Meal Plan #11

Nourishing Meal Plan #11

or just like a really yummy week of healthy meals

Jun 14, 2025
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Nourishing Meal Plan #11
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I did my best to get this out Friday afternoon, I really did. But alas, I’m finishing this up at 11ish PM on Friday night because well, that’s just how the day and evening went. Thank you all for your support and love and encouragement and friendship. Your messages mean so much to me. 🫶🏻

This week I am once again going to implement fertility boosting foods for both women and men in the meal plan. Also, I stopped by my friend’s micro-bakery last week and picked up a loaf of sourdough and English muffins and I can’t lie to you, I feel so good eating bread right now. So while yes, processed grains can be pro-inflammatory, sourdough just feels really good in my gut and my soul, so I’m including it this week. Bread lovers rejoice!


📚 WHAT TO READ: Yeah, still on Iron Flame. What can I say, it’s a really long book and I don’t have much time to read anymore.

📺 WHAT TO WATCH: I’m not proud of this, I’ve been watching Love Island USA. I have been a huge love island fan for years, so watching this now as a mom feels oddly comforting. Trash TV just is nice that way. It feels like I’m ~me~. But also, I feel like I aged 10 years since watching this because wow it’s so insanely raunchy and why do the women wear so little clothing? I just want to give them some cozy socks and sweaters.

🎧 WHAT TO LISTEN TO: Khruangbin just feels like easy summer afternoons. They’re the perfect background music imo.

This weekend let’s all clean out a drawer. It doesn’t even need to be ~the~ junk drawer, just do any drawer. I’ve personally been feeling really overwhelmed with STUFF and clutter. So I’m biting off small bits at a time when I can, because a tidy place helps ease anxiety and create order in our minds.


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: Avocado Toast n’ fixins with poached or fried eggs and a side of berries.

    • What are fixins you may ask? I would personally toast the bread, add butter (I’ve been loving goat butter), then avocado, lemon juice for acidity and vitamin c, flaky salt, drizzle of olive oil for polyphenols/antioxidants.

  • Lunch: Arugula with Salmon Salad

    • Salmon Salad: I typically keep it really simple with some greek yogurt, maybe avocado oil mayo, salt, pep, garlic powder, maybe dill.

    • Dress arugula with lemon juice or white wine vinegar, olive oil, salt and pepper.

    • Topping with: feta, roasted pumpkin seeds, and sliced radish.

  • Snack: “Your new snack obsession” Sweet Smokey Cheddar Almonds

    • Recipe here

      —> 2 cups whole unsalted raw almonds, 2 tbsp olive oil, ¼ tsp garlic powder, ¼ tsp onion powder, ¼ tsp smoked paprika, Salt and Pep for seasoning, ¼ tsp dried rosemary or 1/2 tsp fresh and finely chopped rosemary, 1 tbsp honey / hot honey, ½ cup sharp cheddar cheese

  • Dinner: Coconut Amino Chicken Teriyaki and Broccoli with Bone Broth Rice

    • Teriyaki Sauce Recipe Here
      —> ½ cup water, ½ cup coconut aminos, 1 tbsp. honey (optional), 1 tbsp. rice vinegar, 2 tsp. toasted sesame oil (also known as dark sesame oil), 1 tsp. freshly grated ginger (or ¼ tsp. ground ginger), 3 garlic cloves, pressed or minced (or ½ tsp. garlic powder), 2 tbsp. water, 2 tbsp. arrowroot or tapioca starch(corn starch works too), *I would add 1/2 tsp turmeric and some freshly cracked black pepper

    • Bone Broth Rice: For jasmine I do 4 cups liquid and 2 cups rinsed rice. Simply replace all or half of the water with bone broth

    • Chicken: 2-3 lbs chicken (for leftovers of course) heat in a pan over medium-high heat with tallow, ghee, or olive oil and cook on the first side for 5-7 minutes, then other side for another 5-7 or until the internal temp reaches 165F.

    • Broccoli: 2 large heads chopped into broccoli bits - I would boil until tender.

    • Assembly: Combine the chicken, sauce, and broccoli. Add that on top of the bone broth rice.

  • Dessert: Herbal tea and honey


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