MEAL PREP GUIDE - April 25, 2025

Pickled Beets and Carrots, Spatchcocked Roast Chicken, Reverse-Seared Steak, Jammy Egg Salad, Easy Chimichurri, and Fiber-Rich Potato 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!

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Ready for a protein- and fiber-packed meal prep session, free from dairy, gluten, and refined sugar? This week’s lineup is as delicious as it is nourishing! We’re prepping a Whole Chicken and Reverse-Seared Steak for easy, flavorful proteins ready to go. The Jammy Egg Salad makes a simple yet nutrient-rich breakfast, loaded with brain-boosting choline. We’re also whipping up a big batch of Chimichurri to add antioxidant-rich herbs and EVOO to our meals, while it doubles as the perfect dressing for the Gut-Healthy Potato Chickpea Salad. Finally, the Pickled Beets and Carrots are a great way to sneak in extra veggies and support healthy blood sugar. The ingredient list is short and simple, but the recipes are bursting with flavor and health benefits!

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

• Jammy Egg Salad

This is what I prep when I know I want to have breakfasts in the fridge but I am feeling so lazy. Jammy egg salad is a simple, protein-packed dish that feels both comforting and elevated. With soft, golden yolks mashed into buttery richness and seasoned with just salt and pepper, it delivers serious flavor with minimal ingredients. Eggs are loaded with essential nutrients like choline, B vitamins, and healthy fats, making this a satiating, blood sugar-friendly option for any time of day. It stores well in the fridge, making it a perfect grab-and-go meal prep staple. I ate it on GF toast with a quick protein shake for an easy 40g of protein in the morning!

• Easy Chimichurri

Having chimichurri in the fridge makes the week so much better. It’s so easy to make with minimal ingredients and is the perfect topping that adds nutritious herbs to your plate! It’s a flavor bomb that also delivers a dose of antioxidants and healthy fats. It’s a nutrient-dense way to add brightness and depth to everything from grilled meats to roasted veggies, grain bowls, or eggs. Since it keeps well in the fridge, it’s a fantastic meal prep staple that instantly elevates any dish and helps keep meal prep and leftovers fun and interesting.

• Whole Smoked or Roasted Chicken

You know I love cooking a whole chicken at the beginning of the week to stock my fridge with tons of delicious, nutritious protein. Chicken is packed in high-quality protein, B vitamins, and essential minerals, all of which support energy, immune health, and muscle repair. Cooking the whole bird — especially on the bone — helps retain moisture and nutrients while also being more economical than buying individual cuts. Leftovers are endlessly versatile for soups, salads, sandwiches, and grain bowls to keep things interesting with meal prep. I made mine in my new smoker (it was INCREDIBLE!!) but I have also included instructions for the oven!

• Perfect Reverse Seared Steak

Have you ever reverse seared a steak? It’s time to try it. A perfect reverse-seared steak offers the best of both worlds: a juicy, evenly cooked interior with a deeply caramelized crust. I love prepping some beef to have ready to eat because it’s packed with high-quality protein, iron, zinc, and B vitamins, making it a nutrient-dense option that supports energy, muscle health, and satiety. Since reverse searing gently cooks the steak before finishing with a quick sear, it's easier to hit your ideal doneness with consistent results. Slice it up for easy meal prep — it’s delicious cold or reheated, and pairs beautifully with the potato salad & pickles we are prepping this week!

• Fiber Rich Chimichurri Potato Chickpea Salad

If you want to hit your fiber goals (who doesn’t?!?) for better hormone health, digestion, a diverse gut microbiome, and so much more… prep this potato chickpea salad! This is a nutrient-dense, gut-friendly meal prep option that delivers on both flavor and function. Chickpeas are an amazing cheap source of complex carbs and fiber to keep you full and energized. Even better, when the potatoes are cooked and cooled, they form resistant starch — a prebiotic that supports digestion, feeds beneficial gut bacteria, and may even help with blood sugar balance. To keep things simple I used some of the chimichurri that I prepped as a dressing full of antioxidant rich fresh herbs and olive oil. It stores perfectly in the fridge and makes a perfect base for bowls or a satisfying side dish.

• Pickled Beets & Carrots

A life lesson I like to live by is AHAPITF (Always Have a Pickle in the Fridge). It’s such a fun, vibrant addition to meals, helps you eat more diversity of veggies, and the acetic acid in vinegar actually has amazing blood sugar benefits. These beet and carrot pickles are SO easy to make, they are a gorgeous color, and they will add amazing taste and health benefits to all of your meals throughout the week!

Here’s your shopping list: