MEAL PREP GUIDE - July 11, 2025

organ meat stuffed peppers, roasted chicken & green goddess dressing, perfect jammy eggs, date & olive quinoa salad, bone marrow sweet potato mash, fermented fig soda, and chia fig jam

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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This week’s meal plan is full of nutrient-dense recipes that keep things simple, so no need for a long grocery list or hours in the kitchen. We’re prepping Perfect Jammy Eggs for a quick, protein-rich breakfast. For main meals, we have a Simple Roasted Chicken with Herby Green Goddess Sauce and Hidden Liver Taco-Stuffed Bell Peppers for a sneaky nutrient boost. The fiber-rich healthy carbs might be my favorite: we’re making a Bone Broth Quinoa Salad with Dates and Olives and a rich, comforting Bone Marrow Sweet Potato Mash — both loaded with fiber, minerals, and flavor. And for something fun and seasonal, we’re turning fresh figs into a naturally fermented, fizzy soda and repurposing the pulp into a chia fig jam. No waste, all nourishment.

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

• Perfect Jammy Eggs

My best tip when it comes to meal prepping nutrient dense food: don’t overcomplicate things. The best meal prep is the one that we actually do and actually eat. For example, I have been loving a quick avocado egg toast in the morning for a nutrient-packed and fiber-rich breakfast. This is a super easy meal prep for a nourishing breakfast so that you actually feed yourself a nourishing meal to start the day, which is key for healthy blood sugar, steady energy levels, and regulated cortisol levels. You can peel a couple days worth in advance and keep the rest stored in the peel. In the morning, just serve it up with some toast, avocado, and any other fruits or veggies for a quick meal.

• Roasted Chicken & Green Goddess Sauce

I’m obsessed with roasting a whole chicken at the start of the week. It’s like the homemade version of grabbing a rotisserie chicken, but without the plastic wrap or questionable additives. It takes surprisingly little effort and gives you a ton of delicious, versatile protein to use all week long (and always save the carcass for broth). If you’ve ever struggled with dry, chewy chicken, I got you. I include a simple trick that ensures it comes out incredibly moist and perfectly seasoned every time. It truly tastes just like a rotisserie chicken. You’ll find instructions for both smoking it on a Traeger (highly recommend) and roasting it in the oven. The Green Goddess sauce is the perfect pairing. It’s bright, herby, and packed with plant diversity to support gut health.

• Hidden Liver Stuffed Bell Peppers

It’s bell pepper season which means it’s time for one of my favorite meal preps — stuffed peppers. I loved these growing up and honestly they survive the test of time. They are so easy to make, store perfectly in the fridge, and an easy way to get protein, fiber, and micronutrients into your diet. The meat mixture comes together in about 10 minutes, and is a great place to hide some beef liver into your meal for glowing skin and boundless energy. I love to top them with cheese, but you can leave that out for a dairy-free version!

• Date & Olive Bone Broth Quinoa Salad

This is one of my favorite thing that I have cooked in a long time. It’s salty, sweet, crunchy and pairs perfectly with any dish for a dose of fiber! I cook the quinoa in bone broth for extra flavor and nutrients and stir in tons of plant food. You’ve probably heard that we want to eat 30+ different plant foods each week for gut health. Well, a scoop of this will add 6 different plants to your dish, which is an amazing way to nourish your gut microbiome.

• Bone Marrow Sweet Potato Mash

Prepping sweet potatoes is a great fiber-rich healthy carb to stock in the fridge. This one is extra nutrient dense, creamy & flavorful thanks to the bone marrow. The sweet potatoes provide fiber, antioxidants, and complex carbs, while the roasted bone marrow adds healthy fats, collagen, and fat-soluble vitamins like A and K2. It’s rich, satisfying, and supports gut, skin, and joint health. Plus, it stores well and pairs beautifully with everything from the roasted chicken, eggs for breakfast, and stuffed bell peppers.

• Fermented Fig Soda & Fig Chia Seed Jam

It’s fig season, so let’s put those beauties to good use with a batch of probiotic-rich fermented fig soda! This is hands down my favorite ginger bug soda I’ve ever made. It’s subtly sweet from the figs, fresh and summery thanks to the basil, and perfectly bubbly. And for a zero-waste bonus (and extra fiber!), we turn the leftover fig pulp into a super simple and delicious chia seed jam.

Here’s your shopping list: