Sunday Meal Prep | Week of June 16
Skirt steak for dad, regenerative organic jeans, & a plant challenge
If you've been here a while you might know about my 20-vegetable challenge. For years I have been encouraging clients to eat as much variety as possible, including 20 different vegetables a week. Well, now I’m changing it up a little and am going to ask you all to do the 30-plant challenge. The point of this is to ensure you’re eating getting enough micronutrients (vitamins, minerals, antioxidants) and fiber from your diet. Here are the categories of food to choose your 30 different plants from:
Vegetables: zucchini, broccoli, kale, beets, carrots, peas, chard, arugula, romaine, green beans, etc.
Herbs: basil, cilantro, parsley, dill, mint, etc.
Fruit: avocado, cucumber, tomato, peaches, banana, berries, etc.
Nuts: cashews, almonds, walnuts, brazil nuts, pecans, etc.
Seeds: pumpkin, sesame, sunflower, chia, basil, flax, etc.
Legumes (beans): edamame, black beans, chickpeas, kidney beans, etc.
If it sounds difficult, follow this week’s meal prep. I’ve calculated over 20 plants in your dinners alone (and that’s only Sun-Thurs). You can do this! If you have questions or want to share your 30, drop them in the chat!!
Before we get into, I’m thrilled that so many of you want to join the book club this month. If you want to join in, we’re reading Good Energy by Casey Means, MD. I’ll be circulating a zoom link next week for Tuesday, Jun 25th at 9:30am PT/ 12:30pm PT. If for some reason you can’t join I’ll send a recording afterwards and will happily get a discussion going on the chat. Also if you haven’t finished (or started) the book, that’s fine! We’ll be discussing a lot of topics covered in the book from blood work, rethinking exercise routines, blood sugar balance, and more. This is for paid subscribers—you can upgrade your membership here if you want to join in!
WHAT I’M LOVING RIGHT NOW
Just a few things I’ve been into lately:
Organic regenerative denim:
FRAME (use the code MIA15 for a discount)
The importance of organic regenerative farming goes beyond food to textiles, clothing, and more. These farming practices not only create safer products, but also contribute to the health and restoration of the soil and our environment. I was really delighted to learn this week that one of my favorite denim brands, Frame, actually has some styles made from organic regenerative cotton. As a brand, they are really transparent about their goal to use primarily eco-conscious, responsible fabrics. I have these shorts which are made from 80% regenerative organic cotton and 20% post-consumer recycled cotton. These chic baggy wide-legged jeans are made of the same material and are high on my wish list.
Add this to everything:
Basil Seeds
I am obsessed with basil seeds. You can use them just as you would chia seeds, and they are *packed* with nutrients, including 15 grams of fiber, 5 grams of protein, 4.7 grams of iron, tons of omega-3s and antioxidants. Add them to your smoothies, oats, baked goods, sprinkle on salads, do your thing.
MENU | WEEK OF JUNE 16th
It’s Father’s Day, so it felt appropriate to start the week with steak. Whether or not you’re celebrating a dad today, this meal is a banger: soy-marinated skirt steak with my favorite miso eggplant and sautéed spinach. Opt for grass-fed meat if possible. It is leaner, higher in omega-3s, antioxidants, B vitamins, and other key nutrients when compared to conventional beef.
We also have a 20-minute fusilli with Italian sausage (not Banza, of course), a stir fry, and a Foodwise favorite on deck for the week.