Sunday Meal Prep | Week of March 30th
Our first 10-minute dinner. Plus, thoughts on getting back on track.
I was feeling really run down last week. A little cold the weekend before my trip to New York left me without a voice, and then—true to form—I pushed myself in that uniquely exhausting way that NYC demands. The result? A raspy voice that lingered far too long (I’d love to say it was alluring, but it was more frog-like) and a deep, lingering fatigue.
This week, I could barely stay up past 8:30 p.m. and felt an undeniable need for a reset. So, here’s what I did:
Went to bed an hour early every night.
Prioritized my workouts, even when I didn’t feel like it.
Skipped a work dinner I was really excited to attend.
Made simple, nourishing meals and tried to finish eating by 6:30 p.m.
Diligently took my supplements (all of them, but especially glutathione).
No alcohol. Absolutely none.
The final step in my comeback journey was a conveniently pre-planned facial with the majestic Julia Barna. Nothing like a facial massage to give you your mojo back.
My Oura ring confirmed my efforts were paying off with a string of much-needed 90+ sleep scores. And yesterday morning, for the first time in days, I finally felt like my energetic self again.
It got me thinking about this meme I keep seeing on Substack Notes:
"Turns out, when you prioritize sleep, eat enough protein, lift weights, take the supplements, and limit alcohol, you actually do feel better."
Sure, it’s meant for a laugh, and I get the “doing all the things” eye-roll. But maybe it really does work. Even as a nutritionist, I fall off track sometimes—but nothing beats the feeling of feeling good, and that’s always my motivation to get back into my groove.
At its core, nutrition is about feeling good. What that means for each of us is deeply personal—we’re all figuring out what our bodies and souls need to feel nourished. But if you’re out of your groove, you have to start somewhere. My suggestion? Begin with a commitment to feed yourself well.
All this to say—I’m ready for some great meals this week! I’m most excited about Monday’s smoked salmon plate, which has become a family favorite and literally takes 10 minutes to throw together. The recipe is exactly what it looks like: smoked salmon on a plate with some sides. Put it on a nice platter and your family will be like “who dis?”
*P.S. this is the platter I used. It’s one of my favorites! Scalloped plates are also on sale.
Here are a few meal prep-adjacent things I’m loving these days:
A Very Specific Yogurt
I know I’m not the only one who goes through breakfast phases, but ever since I discovered Icelandic yogurt last year, I’ve been deep in my yogurt bowl era. Maybe I’m late to the game, but I never loved the tanginess of Greek yogurt and had pretty much written off the entire category (for taste, not nutrition).
Then I tried Icelandic yogurt. It’s noticeably less tangy than Greek yogurt—mild, thick, and incredibly creamy. Curious, I dug a little deeper and found that both Greek and Icelandic yogurt are strained more than conventional yogurt, making them higher in protein and thicker in texture. But Icelandic yogurt is strained even further, which gives it an ultra-dense consistency and often a slightly higher protein content.
Suffice it to say, I’m obsessed. My go-to is Norr Organic (which is also grass-fed), and I recently found it at Sprouts. Other Icelandic options include: Painterland Sisters, Skyr, and Siggi’s.
Nutrition: The Group Chat Version
Before we dive in, a quick reminder that our group coaching program, Beyond the Plate, kicks off this Wednesday! This practical, science-backed program is designed for women with dynamic, busy (and maybe slightly chaotic) lives. You'll gain a deeper understanding of popular nutrition science, learn how to apply it to your own body, improve your relationship with food, and discover sustainable ways to optimize your health and overall wellbeing.
If you'd like to join, I have a special discount code for paid Btwn Meals subscribers at the bottom of this email!
Alright friends, let’s cook.
This week’s menu kicks off with a meal prep favorite: Greek Lemony Chicken Soup. I could eat this year-round, but I especially love it this time of year—when the days are sunnier, but the evenings still feel chilly. Also on the lineup: a 10-minute smoked salmon plate, two easy sheet pan recipes, and a quick shrimp stir-fry.
