MEAL PREP GUIDE - April 11, 2025

Soy Braised Beef Shanks, Anti-Inflammatory Chicken Soup, Easy Spinach Egg Bites, Bone Broth Coconut Rice, Fiber-Packed Fava Bean Chips, and Cabbage Caesar Salad!

Here’s your meal prep guide for the week!

Each week, I share a meal prep guide with my paid community members to help you cook seasonal, nutrient-dense recipes efficiently, making it easier to stick to a healthy diet.

I post these guides before the weekend so you have time to review the recipes and shopping list, gather your ingredients, and set aside time for meal prep in the coming days. Be sure to check out the editable grocery list, where you can mark off ingredients as you shop!

This week, we’re stocking our fridges with delicious, protein- and fiber-packed meals to nourish us throughout the week. We’ve got six recipes, but don’t worry — they’re all simple and only take about 15-20 minutes of effort. By now, you’ve probably noticed that I’m all about simple recipes that deliver big on both nutrients and flavor. This approach to cooking helps me maintain a healthy lifestyle with 90% homemade meals, without feeling like it’s taking over my life.

This week’s breakfast of Spinach Egg Bites will give you an energizing start to your day, while the Turmeric Chicken Soup and Soy Braised Beef Shanks are packed with protein and micronutrients to keep you fueled. We’re even making our own Caesar Salad Dressing, which is so good you’ll want to drink it, plus a nourishing Bone Broth Coconut Rice and Roasted Fava Beans that feel like chips but are loaded with fiber. It’s all about balancing flavor, nutrition, and ease!

Ready to cook up some delicious food? Here is this week’s menu:

• Easy Spinach Egg Bites

There’s just something about starting your day with nutrient-packed eggs and a big dose of leafy greens that makes you feel like you’ve got your life together, you know? This is one of my favorite breakfast meal preps — I simply toss everything into a blender, give it a quick blitz, and bake it into single-serving, protein-rich portions that are perfect hot or cold. Easy, nourishing, and totally fuss-free. Eggs are a powerhouse of nutrition, packed with high-quality protein, healthy fats, and essential vitamins like B12, choline (great for brain health), and vitamin D. Pair that with leafy greens, which are loaded with fiber, antioxidants, and minerals like calcium and magnesium, and you’ve got a breakfast that supports energy, blood sugar balance, hormone health, and even better mood. It’s the kind of meal that keeps you full, focused, and feeling good — and it takes minimal effort to prep for the week. What’s not to love?

• Anti-Inflammatory Turmeric Chicken Soup

If you read this week’s newsletter on kitchen medicine, you’ll recognize a lot of the ingredients in this soup — making it not just delicious, but incredibly nourishing for the week ahead. Turmeric, ginger, and garlic bring bold flavor along with powerful health benefits, like reducing inflammation, supporting digestion, and strengthening the immune system. This recipe uses a whole chicken, which is one of the most budget-friendly and sustainable ways to cook — you're getting multiple meals out of it while eating nose to tail, rather than just buying individual cuts like chicken breasts. Plus, simmering the carcass creates a deeply flavorful, mineral-rich broth, so there’s no need to buy pre-made stock or even extra bones for homemade broth. It’s comfort food with serious nutritional value.

• Soy Braised Beef Shanks

Everyone was in my Instagram DMs asking for this recipe — and for good reason. You just can’t beat a tender, umami-rich beef shank that melts in your mouth and is loaded with collagen and connective tissue to support gut lining integrity, healthy skin, joints, and even hormone balance. Beef shank is also a great source of iron, zinc, and B vitamins, making it a nutrient-dense protein option that’s both satisfying and deeply nourishing. The best part? It comes together with just 15 minutes of hands-on time, then slowly cooks into the perfect protein to keep stocked in your fridge for easy meals all week. It pairs perfectly with the Bone Broth Coconut Rice we’re also making — the combo gave me tropical vacation vibes without even leaving my backyard. And honestly, who doesn’t need that right now?

• Bone Broth Coconut Rice

Sometimes you just need to spice up your easy-to-digest carbs for the week — enter: coconut rice. I used coconut butter I found hiding in the back of my cupboard, but you can easily swap in coconut milk for that same rich, tropical flavor. This time, I added shredded coconut for a subtle crunch and extra texture, and honestly… 10/10, no notes. Besides being absolutely delicious, coconut rice is a great source of quick energy, and the healthy fats from the coconut can help keep you satisfied while supporting brain and hormone health.

• Charred Cabbage Caesar Salad

I’ve been craving Caesar salad so badly, but let’s be real — lettuce doesn’t hold up well for meal prep. So I made this Charred Cabbage Caesar Salad, a smoky twist on the classic with caramelized, crispy cabbage leaves tossed in a creamy, tangy homemade Caesar dressing. The sturdy cabbage stays crisp and flavorful for days, making it perfect for prepping ahead — or you can store the dressing separately and mix as you go. It’s super easy to throw together, and the homemade dressing is seriously addictive.

• Fiber-Packed Roasted Fava Beans

You know I love prepping legumes for the week to get my fiber in, but this time we're making it extra fun! I’m all about a crunchy, savory snack, so I made these roasted fava beans — they’re like snacking on potato chips, but packed with gut-healthy fiber to support digestion, skin, hormone health, and more. This was such a fun snack to prep, and it’s a delicious way to help you hit your fiber goals all week long!

Here’s your shopping list: