Sunday Meal Prep | Week of May 19
What I'm cooking + a few other tidbits that you didn't ask for but might enjoy.
I often find that when people get on a nutrition kick they have too high of expectations for themselves. They want to do it perfectly. Get an A+ from their nutritionist. While the intentions are great, their plan is often not realistic for their life and it back fires. A busy work week, a sick kid, a weekend away, life (!) can throw us off. We give up and the negative self talk sets in—it’s too hard, I’m not good at this, why can’t I stick with anything.
This was a theme in my client sessions this week. My response is always that we can learn more from what doesn’t work than from what does. One nutrition session isn’t going to give you all the answers. We have to dig deep and see what solutions we can incorporate to make the execution easier. The science is pretty clear (eat whole foods, drink water, sleep, move, reduce stress), but the logistics of your life are complicated.
You need to be able to find healthy options in your most hectic of times, because life is hectic. January is only 8.3% of the year. We have to be realistic about what you’re actually able to do and find foods and routines that fit into that. This involves work and a little trial and error. You might have to commit to cooking on Sunday nights, educate yourself and choose different products from the grocery store, pack a high-protein snack in your back, or bring food to the airport with you. It always feels like more effort in the beginning, but as you start to feel better and have more energy, you’ll realize that you don’t have the time to not do this. And when your preferences are aligned with what your body needs you don’t have to think about it. You’re in sync.
When I first chat with a client (I do free consults, did you know that?), I always tell them that the goal is for it to become second nature; to not have to think about their food choices and use this intelligent intuition (different from intuitive eating!) to guide their food choices. It takes work at first, but then it’s easy—much easier than feeling tired and sluggish every day. Most of them say “wow, that sounds great” but I can tell they don’t really believe it. They’ve tried so many diets and programs before, and they’re still here seeking out a new approach. Then, it clicks. I received an email from a client this week who did just this. It was arguably the best part of my week, because I love nothing more than seeing this happen for people.
I can’t tell you how good I feel! All of the stuff we worked on has really become unconscious decisions at this point - I don’t even think about my food choices that much more anymore - I just choose the right things because they make me feel good. I’ve really cleaned things up and with that, the weight has come off too which feels so good.
Once it clicks in your head it really does work and while in the beginning it was harder, I'm really eating things that I do love, paying attention to ingredients and prioritizing protein (I crave protein now!).
So, the moral of the story is: YOU CAN DO THIS. The end, that’s it.
Alright before we get into it, a reminder about our May giveaway! I’d love to see what you’re cooking. Tag me on Instagram (@mia_rigden) and you’ll be entered to win a 1:1 nutrition session with me and some of my favorite products from Needed (my favorite collagen will be in there, of course!). I will be hosting these giveaways with my favorite brands every month; a fun way for me to get to know some of you better and give you free stuff I love. I cannot wait to tell you what we have for next month. It’s a GOOD ONE.
This space is all about community, and our community is growing. If you somehow landed here and aren’t subscribed, or want to upgrade to a paid membership to unlock more recipes and nutrition information, I can help you out with that.
Thank you thank you to everyone reading this! I love that I get to do this work and hope you have the yummiest healthiest home cooked meals this week. xx
WHAT I’M LOVING RIGHT NOW
A few “meal prep adjacent” things I’m into right now.
Something for Freya
Gap x Doen
Freya does not need any clothes (thanks to a few BFF aunties), but the new Gap x Doen collab was just way to cute to resist. Cannot wait to see my little bean in this cute dress!
Currently reading…
Good Energy by Casey Means, MD
I have been so excited for this book from Casey Means (co-founder of Levels). It’s full of actionable information on how to improve your metabolic health, feel your best, and prevent or reverse chronic diseases.
Okay, let’s cook!
MENU | WEEK OF MAY 19
It’s my husbands birthday today (happy birthday, Jamie!) and he requested lasagne. Honestly this is a dish I would never personally choose, but if my health(ier) version turns out, it might make an appearance here on an upcoming menu.
For those following along, we have chicken tenders tonight. My whole family, from 4-41 years loves these. Instead of a bread crumb crust, I use almond flour and ground flax. The leftovers are great in a salad or for kids (or adult) meals during the week. We also have my new favorite pasta salad on the menu this Wednesday. It comes together in 20 minutes, makes great leftovers, and, if you really like it, would be perfect to bring to a Memorial Day BBQ.
Here’s your weekly menu at a glance. Attached you’ll find a PDF with recipes (yours to keep, every week!) and grocery list.