Nourishing Meal Plan #12
or just like a really yummy week of healthy meals
I have some explaining to do. I decided that in an effort to get the Anti-Inflammatory guide out I would sacrifice posting a meal plan for a week. Then Celia and I came down with a cold and the one week turned into two weeks. Since I desperately do not want to delay getting a newsletter out to you any longer, we’re coming in now with a meal plan and then hopefully mid-week we will have the guide out.
In other news, I shared on my instagram that I am in “pre-conception prep” mode. I plan on sharing more on that and my protocol soon. It’s a tricky thing to navigate because:
I have experienced loss and understand that that is a very real situation we may deal with again.
I don’t want to hide anything this time. Having gone through the first trimester twice now and having to hide it both times AND hide a loss I just don’t know if I’m up for all the secrecy next time, but of course that comes with a lot of anxiety. It comes with anxiety even just explaining where my head is at.
Since I’m still breastfeeding I don’t have my period back yet, so we very well may not be able to get pregnant as easily as we did the first two times.
But I’m so excited to get pregnant again and be in this season of life. I’m really hopeful and have been praying a lot about everything.
Why am I sharing all of this with you? I suppose I just try to show up as authentically as possible on here. So thanks for being here.
📚 WHAT TO READ: I just started Great Big Beautiful Life by Emily Henry - need I say more than “Emily Henry”?
Synopsis: “Alice Scott is an eternal optimist still dreaming of her big writing break. Hayden Anderson is a Pulitzer-prize winning human thundercloud. And they’re both on balmy Little Crescent Island for the same reason: to write the biography of a woman no one has seen in years—or at least to meet with the octogenarian who claims to be the Margaret Ives. Tragic heiress, former tabloid princess, and daughter of one of the most storied (and scandalous) families of the twentieth century.”
📺 WHAT TO WATCH: I’m sucked into Love Island USA. It’s a deplorable show, but I think I’m addicted? I’m a little behind - I think I’m somewhere like episode 22 or 23. My main issue and LOVE with Love Island is that there are SO MANY episodes. Like never ending content. The issue? Well at about 80 MINUTES an episode (or something) I can conservatively say that I have spent about 24 hours watching this stupid show. 24 hours. Think of all of the good I could accomplish with that time?! But apparently something insane happens on episode 26 so I’m locked in until then…
If you’re a Christian girlie trying to keep things a little ~holy~ and wanting that same “reality” vibe then I suggest this holy girl diaries episode (summer week in my life) from Ashley Hetherington.
🎧 WHAT TO LISTEN TO: My sweet content creating friend and peer
had Dr. Thornburg on the podcast and I seriously want to listen to the episode Childhood Vaccine Schedules, Scientific Bias, & The Problem With Being Too Crunchy - just gotta find the time 🤪🥴😑ANNA AND I ARE RECORDING PART 2 TO THE PODCAST THIS UPCOMING WEEK. COMMENT OR MESSAGE ME WITH THINGS YOU’D LIKE US TO DISCUSS. PART ONE LINKED HERE.
Your new morning ritual: leave your phone on airplane mode until you 1. make a warm cup of tea or lemon water 2. go outside and stand in the grass (if possible) and turn your body to the sun - if you can’t go outside, stand by an open window 3. bonus if you can read, meditate, journey, pray, etc before turning on your phone. I’ve been doing this for about a week and find it starts my morning off so well.
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: The Cool Girl’s Breakfast Plate
*cook extra eggs so you can have them tomorrow too - or better yet, make a batch on Sunday.Soft boiled eggs: bring water to a boil, add in the eggs, lower to simmer and let cook for 7 minutes. Remove and plop in an ice bath - this makes them easier to peel.
Peaches, plums, strawberries, cherries, or other in season fruit.
Sliced raw cheddar cheese.
Sardines, bacon, or chicken sausage
Sourdough bread with butter
Lunch: Chocolate Mint Smoothie
1 banana
Some fresh mint leaves
1/2-1 cup milk
1/4 cup full fat plain greek yogurt
Handful of ice
1 scoop chocolate protein powder
Snack: Bone broth
Dinner: Quick Customizable Chicken Noodle Soup
Base: 2 lbs chicken breast or chicken thighs cooked in a large dutch oven over medium high heat - seasoned with salt and pepper - until golden on both sides. About 5 minutes each side. Remove and set aside.
Additions: My personal preference is as follows. 4 medium/large carrots washed and chopped into 1/4 in rounds. 1/2 cup green beans chopped or 1/2 cup frozen peas. 1 small/medium yellow onion diced. 2 cloves garlic minced. Saute everything over medium heat in tallow, ghee, butter, or olive oil until softened and the onions are turning translucent - about 7 minutes.
Combine it all: pour in 6 cups bone broth and scrape the bottom of the pot to “deglaze". Roughly chop the chicken and add that back in. Bring to a boil and then lower to a simmer and cook until carrots are fork tender - about 20 minutes. In the last 7-10 minutes add in pasta of choice. Add in 1/2 cup heavy cream and 1/4 cup chopped fresh parsley leaves. Season with salt and pepper to taste.
Dessert: Chamomile tea and *ideally raw* honey. Pregnancy/pospartum tea is great too.