Nourishing Meal Plan #13

or just like a really yummy week of healthy meals

This week I started waking up earlier. Up until this point I’ve basically just been sleeping until my body and mind feel rested enough to wake up or until Celia needs me. Often times Daniel will take care of her when she first wakes up so I can catch a little more sleep. Though I have always leaned more “morning person” instead of “night owl” and while I don’t love getting up at 5am or anything like that, 6:30am is ideal. So when a friend invited me to join her for sunrise walks I couldn’t say no. I mean I could’ve, but it was the push I needed. So the past couple mornings so far I’ve been walking up around 6am, getting some work done, and moving my body first thing. It’s been one of the loveliest changes. So I sit here writing this, a little sleepy, but so grateful to have this time before my daughter wakes up and the day truly begins.

---

📚 WHAT TO READ: Speaking of being a “morning person” and getting better sleep, the newsletter from Morning Person, “Issue #202: I've Had Insomnia My Entire Life—Here Are the Changes That Finally Helped Me Sleep (!)” It’s full of easy to implement changes, tips, and compassion for anyone experiencing difficulty sleeping.

📺 WHAT TO WATCH: I’m including this recipe in my meal plan this week so you might as well watch the accompanying video.

🎧 WHAT TO LISTEN TO: Why You Keep Sabotaging Your Health by the Awaken The Healer Within with Hana Miller podcast. Hana is a new mom (like a lot of us are) and she spoke so honestly in this podcast episode about what she has been dealing with as she transforms from Hana to Hana as a mother.

I finally incorporated an ozone machine into my produce cleaning routine. The ozone oxidizes and breaks down harmful bacteria, viruses, pesticides, and other chemicals. I’ve been soaking my produce in a fruit and veggie wash lately so adding in the ozone machine was a simple addition to the routine.

---

👉🏻This week I’m really trying to utilize more leftovers for lunches and dinners.

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! 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: Vanilla Cold Brew Coffee Smoothie

  • 1 banana

    3/4 cup milk

    1/4 cup yogurt
    1/4 cup cold brew concentrate (more if ya need energy, who am I to judge?)

    2 tbsp almond butter
    2 large ice cubes
    1 scoop protein powder

• Lunch: The “Easiest Chicken Salad” Salad

  • 2 cups shredded chicken from a baked/rotisserie chicken. Add in 2 tbsp greek yogurt (you may need more), 2 tbsp mayo, 1/4 cup chopped celery, 1/4 cup chopped peach, grapes, or apple, a squeeze of lemon, salt and pepper to taste.

  • Get your salad base: I would do arugula personally, top with the chicken salad, and then any other toppings you like. Walnuts or pumpkin seeds would be great!

• Snack: Sweet Smokey Cheddar Almonds —> Recipe here

  • Ingredients:

    • 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 hot honey

      ½ cup sharp cheddar cheese

• Dinner: Let’s KISS. (keep it simple stupid) Mustard Maple Glaze Salmon, Ghee Roasted Parmesan Potatoes, Buttery Mashed Carrots

  *make enough for leftover for tomorrow!!

  • Potatoes: preheat oven to 425F and put the baking sheet in while it heats. Chop into 1 inch-ish pieces. Add potatoes and ghee to the hot pan and toss to coat - the heat will melt the ghee. Sprinkle with salt and pep. Bake for 30ish or until crispy yet tender inside. Top with freshly grated parm.

  • Salmon: 1 lb drizzled in olive oil, sprinkle with salt and pep, top with a 50:50 mix of mustard and maple syrup. About 2 tbsp each. Bake for 12-15 minutes or until it passes the flake test (aka it flakes apart when you poke it with a fork or is oozing white stuff)

  • Carrots: 4-6 large carrots - chop into 1 inch pieces, boil until tender - about 20 minutes. Use an immersion blender or a potato masher to mash. Add in a couple tbsp of butter and salt to taste.

• Dessert: Herbal tea unsweetened

---