This week’s menu: Chicken Tortilla Soup, Spring Sheet Pan Chicken + more
Sunday Meal Prep | Week of April 27th
Hello and happy Sunday!
There are a lot of new faces here (hi, hello, welcome!), so I thought it’d be a great time to reintroduce myself—and give you a little refresher on what Btwn Meals is all about.
Btwn Meals is here to bring you practical, no-stress nutrition advice and easy, exciting recipes to nourish yourself and your family. But I also get that you have a life between meals—a real life that’s busy, joy-filled, creative, and sometimes a little chaotic. A life—like mine.
If you’re new—or if you forgot why you subscribed (no judgment!)—I’m Mia:
A Los Angeles-based Board-Certified Nutritionist, cook, and author of The Well Journal and Foodwise. I love food. I know food. And I believe one of the best things you can do for your health is cook more at home. As a mom of two running a business, I also know how hard it can be—so I’m here to make it easier (and hopefully a lot more enjoyable).
If you want to eat more home-cooked meals, that’s where the Sunday Meal Prep series comes in. Every week, I share five weeknight dinner recipes centered around this ethos:
Macronutrient balance: Every meal has solid protein, plenty of veggies, and smart carbs to help you balance blood sugar, feel satisfied, and hit your protein and fiber goals.
Dietary diversity: We mix it up so you get more micronutrients (vitamins, minerals, antioxidants, etc.) from your diet—without feeling overwhelmed by endless shopping lists.
Ease: Meal prep that fits into your real life—not another thing on your to-do list. It might take a little practice, but it’ll save you so much time and stress in the long run.
Empowerment: My hope is that these weekly emails make you a more confident cook—and help you weave more healthy, home-cooked meals into your routine with ease.
Enjoyment: Make something you're proud of. Put it on a beautiful platter. Bust out the cloth napkins. Life is hectic, but taking the time to create a beautiful food moment can spark more conversation, connection, and maybe even encourage picky eaters in your family to try something new.
Whether you’re new or have been here since day one, I’m truly so glad you're here. I spend a lot of late nights and early mornings writing these emails, and it genuinely means the world to me that you read them.
If you want access to all the weekly recipes—and a direct line to ask questions and connect with our community—consider upgrading your subscription. (And stay tuned: we have some exciting things coming in May, including a live talk on protein for paid subscribers!)
Here are a few meal prep-adjacent things I’m loving these days:
The Montecito Wrap from Goop Kitchen
I ordered it three times last week—and honestly, it’s a little bit of a problem. (I’m eating one as I write this.) It’s wrapped in my favorite GF Coyota tortilla. If you have the good fortune of being in a Goop Kitchen delivery zone, don’t sleep on it.
LED Light Therapy
I had given up on red light masks…until I tried Current Body’s. It's only 10 minutes, 3-5x a week (my old one was 20 minutes and felt impossible to stick with). This feels doable—and I’m excited to continue. It usually takes about 8 weeks of consistent use to see results like increased collagen production, more even skin tone, and reduced redness. They gave me a discount code if you want to try it out with me, too: MIARIGDEN10.
And, before we get to it, a quick announcement. I’m really excited to be speaking at my friend Dria Murphy’s wellness morning at The Proper Hotel this Wednesday in Santa Monica. There will be a pilates class led by Liana Levi of Forma Pilates, skincare treatments from Osea (this body oil from them is heaven) and 111SKIN (their eye masks are my fav!), snacks, and some pretty epic goodie bags (including my go-to vitamin C from LivOn Labs).
The event is exclusively for members of by dria, a wellness and lifestyle membership that offers curated collections of tried and trusted products and experiences. Join here if you’re in LA and would like to attend the event.
Alright, friends, let’s cook!
This week’s menu has so many hits: chicken tortilla soup (if you haven’t made this before, it’s a Sunday Meal Prep must), halibut with roasted red pepper relish, Thai turkey bowls, a shrimp spaghetti and more.
