Nourishing Meal Plan #9
or just like a really yummy week of healthy meals
You may have noticed that I changed the title of this meal plan from “anti-inflammatory” to “nourishing”. While these meal plans will still be created to be anti-inflammatory, I'm also trying to focus on a whole slew of things. Fertility boosting, nutrient replenishment, breastmilk building, delicious, etc. Calling these “nourishing” just felt so much more all encompassing. So if you came here for the “anti-inflammatory”, don’t worry, that’s still at the forefront of my planning; but these are made with so much more in mind too.
On a different note, I completely forgot what year it was yesterday and was fully convinced that it was 2024. And then this morning I just thought it was May 1st. So that’s where I’m at mentally. xoxoxo
📚 WHAT TO READ: Daniel and I had the goal at the beginning of the year to read one self help or non fiction book each month for the year. We got a little off track, but with it being the first day of a new month it seems fitting to start a new book. We’re reading Raising Mentally Strong Children by Dr. Amen. This is also a timely read because he was just on the Culture Apothecary podcast with the episode “Does Cry It Out Damage A Child’s Brain?” - but no, I haven’t had a chance to listen to it yet.
*I’m currently still reading Iron Flame with no intention of putting it down. We’re also following Ashely Hetherington’s weekly bible guide and are starting on Deuteronomy today.
📺 WHAT TO WATCH: Pre-Celia, when we used to have more time on our hands, we would watch almost every new episode of The Why Files. They’re these addicting YouTube conspiracy shows where AJ Gentile, the host, goes through every detail about a conspiracy, convincing you along the way that it’s real, only to debunk (or try to debunk) at the end of it. He was just on Joe Rogan’s podcast and I haven’t had time to listen to the to whole thing, but I’ve been listening to snippets while Daniel is working on house projects and while we’re all in the car.
🎧 WHAT TO LISTEN TO: I recently met the beautiful Hana Miller and we became instant friends. She is a phenomenal healer, but has also had to do so much healing herself - especially through her postpartum period. This past week she shared her birth story on her podcast and I’m eager to give it a listen.
Let’s prioritize breathing exercises this week. To start we’ll do a simple box breath.
Inhale: count to 4. Hold: count to 4. Exhale: count to 4. Repeat 5 times to complete approximately 60 seconds.
You can come to this breath any time you’re feeling stressed, overwhelmed, fatigued, or scatterbrained. Plus, it’ll boost your oxygen flow and could even help provide a boost in immunity.
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: 1 cup bone broth with 1 piece of sourdough slathered in butter or ghee topped with mashed avocado and 2 hard boiled eggs on the side or on top of the toast as well (or omit the toast if you’re avoiding refined carbs! you can add the ghee to the broth if you’re looking for extra fat)
Lunch: Peanut Butter & Jelly Smoothie (or any nut butter that doesn’t bother you because peanuts can be really heavy on the mold) *MAKES 2*
4 tbsp nut butter
1 banana
1 cup frozen berries
1 tbsp flaxseed meal (contains beneficial Omega-3 and fiber)
2 cups milk or nut milk of choice
1/4 cup yogurt
1/4 cup ice
*optional protein powderSnack: Roasted pumpkin seeds
Dinner: “Mexican Bowls”
Base options: Lettuce, beans, rice* great to prep a good bit of rice so you can eat it for tomorrow’s dinner too
Additions: Cooked meat (ground beef, steak, chicken, or white fish), tallow/avocado/coconut oil fried tortilla chips, grated cheese
Toppings: organic salsa, yogurt, green onions, avocado, cilantro, lime, hot sauce
Dessert: A couple pieces of dark chocolate (opt for high cacao % so it has less refined sugars and a higher antioxidant count)