MEAL PREP GUIDE - January 31, 2025

Date Caramel Dipped Apples, Potato Crust Quiche, Marinated Jammy Eggs, Whole Chicken and Bone Broth, Beef and Broccoli, and Carrot 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 genuinely might be the best week of meal prep we have made yet, so get excited! We are packing our fridge with protein by cooking a Whole Chicken and a big batch of Beef and Broccoli. Our easy breakfast is a Potato Crust Quiche. We are making a giant Raw Carrot Salad for hormone & gut health. For quick and nutritious snacks let’s prep some Marinated Jammy Eggs and the best part - Date Caramel Dipped Apples!

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

• Gluten Free Potato Crust Quiche

If you do one thing this week, make a quick and easy breakfast that's packed with nutrients to help you start your day off right, even on the busiest weekdays! I've been obsessed with quiche lately, but I don't always have the energy to make a homemade gluten-free pie crust. So, when I got a bunch of potatoes in my farm haul this week, I decided to use them as the crust instead. The crispy, tender potatoes on the bottom provide a healthy source of carbs and perfectly support the creamy, savory egg mixture. You can add whatever fillings you like—bacon, ham, cheese, or whatever you’re craving! I don’t even bother reheating it in the morning because it’s just as delicious straight out of the fridge.

• A Whole Chicken (plus bone broth and chicken skin chips!)

I always feel so prepared for the week when I cook a whole chicken. It's one of those essential skills everyone should have in their back pocket—and honestly, it’s super simple once you’ve done it a few times. Cooking a whole chicken gives me a versatile stash of cooked meat for the week, turns the skin into a crispy snack, and lets me use the bones to make a big batch of nourishing bone broth. I can sip on it, turn it into soup, or use it to cook grains. It’s such a great way to maximize a single ingredient and set yourself up for the week ahead.

• Protein-Packed Beef and Broccoli

I love turning an affordable cut like flank steak into a delicious, saucy beef and broccoli dish. It makes a huge batch of protein-packed meals that are perfect for lunch prep or a satisfying dinner. This dish is incredibly simple to make and a great way to boost your protein intake and get more bioavailable nutrients into your diet!

• Hormone Healthy Carrot, Radish, Apple Salad

I’ve been noticing some symptoms of excess estrogen, so I’m bringing my daily raw carrot salad back into my routine. It’s great for detoxing excess estrogen and supporting gut health. This week, I added radishes and apples for a delicious balance of crisp, refreshing, slightly sweet, and tangy flavors. When I prep a big batch with a tasty dressing, it’s an easy, go-to addition to any meal. This salad is perfect for meal prep, as it stays fresh in the fridge for several days. Plus, having a serving before a carb-heavy meal is a smart hack for balancing blood sugar—thanks to the fiber in the carrots and the apple cider vinegar, which help reduce blood sugar spikes.

• Jammy Marinated Eggs

I had a ton of eggs and I didn’t want to forget about them so I decided to boil them to make jammy eggs and marinate them in a salty brine. These make the PERFECT nutrient-rich snack or addition to any meal for a boost of micronutrients. Preparing things so they are ready to go in your fridge is the best way to actually incorporate these nutritious foods into your diet.

• Date Caramel Dipped Apples

Ok finally it’s SWEET TREAT O’CLOCK! I love to prep a nutritious dessert option so that I don’t reach for ultra-processed foods throughout the week. This snack is genuinely so good and super easy to make. I made a super quick ‘caramel’ from soaked dates and peanut butter and slathered it on some apples for an amazing sweet treat to get me going at 3pm on a Wednesday without a tummy ache or blood sugar spike. I will be making these again and again and again.

Here’s your shopping list: