Sunday Meal Prep | Week of Feb 18
What I'm cooking + few other tidbits that you didn't ask for but might enjoy.
Let’s talk about nutrition vs nutritionism.
Nutritionism is a relatively new way of thinking (new as in the past few decades) that emphasizes individual nutrients over the whole food and the person eating it (their health status, lifestyle, what else they eat or eat the nutrient with, etc.). This ideology has taken over mainstream nutrition (and the media) and overstates the impact of one ingredient or nutrient to our health. Remember the crusade against fat? That didn’t go over very well.
Nutrition, on the other hand, takes into account the whole person. It’s more than what you eat. This is why you’ll never hear me talk about a “superfood.” Sure, there are some foods, like chia seeds, that are generally healthy dietary additions, and others, like high fructose corn syrup, that I’d recommend you avoid. But I also wouldn’t tell you to eat chia seeds in every meal or panic over an occasional dose of high fructose corn syrup. This isn’t a rational approach to nutrition or health, but saying “eat this” or “don’t eat that” is an easier concept to grasp and frankly, it’s better for clicks.
So what does this have to do with your meal prep? Glad you asked. A lot. How you eat says a lot about how you care for and prioritize yourself. It’s not about one meal or indulgence, but the big picture of your eating patterns.
I get it: life is hectic and there is an insane amount of nutrition information out there which is nearly impossible to navigate. That’s why you’re here though, right? With this in mind, I thought I would share the core goals/values that I use when crafting these weekly menus:
Blood sugar balancing: All the meal ideas have adequate protein, vegetables, and moderate levels of carbohydrates to help you maintain optimal blood sugar levels. For those who want lower carb options, I give them, and for others who want a grain or something starchy with their meals, I have options for that too, but please know that every meal has blood sugar management in mind. I have found this to be critical for overall mental and physical health.
Dietary diversity: These meal ideas are crafted to offer diversity while streamlining your shopping and the amount of time you cook. The goal is to make it easier for you to have more variety in your diet so you will get more nutrients from the foods you eat.
Integration: I want this meal prep to feel integrated into your life in a way that simplifies things for you but also feels delicious and satisfying. There is definitely a learning curve—it takes a little more time and effort in the beginning, but it will save you in the long run.
Education: I hope that these weekly emails make you a more confident cook and help you understand how to weave more healthy, home cooked meals into your daily routines.
* MENU: WEEK OF FEBRUARY 18 *
It’s still cold outside and it’s supposed to rain again in LA, so we’re kicking off the week with a hearty veg-forward bolognese. Also on the menu: a satisfying winter fish that comes together in a snap, along with a new dish in my repertoire: tofu stir fry. I tested this one last week, and it literally took 15 minutes end to end, and my tofu-skeptical husband ate his whole plate.
If you’re going grocery shopping today, here’s your list and my pantry bible. I’ll be continually updating and adding to this, so make sure to keep checking it as you grow your pantry. But before we get started, a few things I’m into:
A Personal Goal:
I’m so type A it’s really hard for me to meditate, but I’d love to develop a more consistent mindfulness practice. I recently started going to Open, a yoga studio in Venice, and I’m obsessed. They have an incredible app with breathwork, meditations and movement classes, and they gave me a special link for a 30-day free trial if any of you want to start a mindfulness journey with me (here is it!)! Use the code MIAOPEN30.
My Mom Bag:
I’ve never used a diaper bag. I could say that I never found one I liked, but the truth is I didn’t do much research. It just seems like one of those purchases that I wouldn’t need for very long, and I wasn’t excited about it. When Ozzie was a baby, I’ll admit I used a lot of canvas bags (hey, it did the trick), but I upgraded with Freya and bought one of these Rue de Verneuil totes and a Pehr on-the-go pouch, and it’s perfect. The bag is chic and functional (i.e. fits lots of snacks) and I will use it long after we’re out of diapers. Highly recommend.
Okay enough, let’s cook!