Sunday Meal Prep | Week of July 14
Sunday Meal Prep | Week of July 14
How many eating events do you have per day? Plus my new fav mascara and a fresh sundried tomato pesto fusilli for dinner tonight.
I recently read that the average American has 11 eating events per day, including meals, snacks, sweets, and flavored beverages (i.e. with calories). For some reason this stat really stuck with me and got me thinking of my own eating events. Recently I had a very rushed, on-to-go day. I don’t think I really sat down for lunch—it was just a graze fest of a few cashews here, a little bit of this there. I counted eight eating events that day, and I felt wholly unsatisfied. Snack purgatory, as I like to say.
In my private practice, I notice this trend often. Particularly with busy moms who don’t prioritize their meals or people who are trying to lose weight and restrict portion sizes. When we don’t sit down to eat full meals, we end up making up for it later with more snacks throughout the day or late-night eating when our insufficient food intake catches up with us. Studies actually show that people who consumed three meals a day ate better quality foods than those who consumed two. My assumption from this is that when you eat more meals you eat less snacks (i.e. processed foods).
This is just some food for thought on your Sunday morning as you prep for the week. If you need some structure and guidance, I would highly recommend taking some time to food log. Keeping a record of your meals will help you bring more awareness to your eating habits and help you be more accountable to yourself. It’s also very effective. In one study about weight loss, participants who logged their food lost twice as much weight as those who didn't.
Food tracking doesn’t need to be a forever practice. Think of it like a road map. Once you get the route down, you won’t need to follow the directions anymore. The Well Journal can be a helpful resource for this. I love looking through old entries with clients after they’ve made changes — it really helps you recognize how far you’ve come.
If you’re starting to food track here are some questions you might want to ask yourself: Are you eating enough protein (you can use this for a guide)? Did you have any vegetables today? How much water did you drink? Did you feel satisfied from your meals?
This Substack lives outside of your inbox, so please feel free to drop any questions or thoughts you have in the comments or on the chat!
xx Mia
WHAT I’M LOVING RIGHT NOW
Before we get into the recipes, just a couple of things I’ve been into lately:
In my makeup bag
Goopy mascara (in a good way)
I don’t like a big mascara look — I actually don’t really wear it, and if I do I generally wipe most of the mascara off the brush before I use it. The new Goop Beauty Featherlash Lifting Serum Mascara is a little different though. In addition to definition, it nourishes and conditions your lashes to strengthen them and add length.
Staub on sale
Four piece ceramic baking set for 99.99 (originally 219.99)
I love Staub cookware and excited to find some really great forever cookware pieces in Nordstrom’s anniversary sale. These are the type of dishes that go straight from the oven to the table. My favorite 7 QT Staub cast iron dutch oven is also 30% off.
And lastly a quick reminder of our July giveaway + bookclub!
Giveaway
Material Kitchen The Knives + Stand set, a kitchen tool, plus a 1:1 nutrition session with me
These are the knives I use to meal prep each week. I love love them and can’t wait to give a set to one of you! All you need to do to enter is be a paid subscriber. For an extra entry, share your meal prep on Instagram or in Substack notes and tag me.
Book Club
Forever Strong, A New Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon
I love Dr. Lyon’s approach nutrition and health and am excited to dive in with you all. Discussion will be Thursday, July 25th at 9:30 am PT/12:30 ET. Will send over a zoom soon. Hope you’ll join!
These are perks for paid subscribers. If you’d like to upgrade, here’s how.
MENU | WEEK OF JULY 14TH
This week we’re bringing back two of my meal prep favorites: the easiest shredded chicken and French lentils. We’re using the chicken tonight for a fusilli dish with sundried tomato pesto and for lunches throughout the week. We’ve also got halloumi bowls, bolognese, and turkey lettuce wraps on deck for the week!
