MEAL PREP GUIDE - June 20, 2025

Easy Steak Fajitas, Tahini Date Bark, Fiber-Rich Lentil Salad, Stewed Peach Chia Pudding, Gut Healthy Bean Dip, and One Pot Chicken & Herb Rice!

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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We’ve got an epic lineup of recipes that are gluten- and dairy-free (with super simple swaps) this week!! I’m here to help you eat flavorful meals without inflammatory ingredients, save time in the kitchen, and support your gut & hormone health with tons of protein AND fiber — and this week really delivers. Breakfast features a seasonal twist on my favorite protein- and fiber-rich chia pudding with juicy peaches. For protein-packed mains, we’re making Easy Steak Fajitas and a One-Pot Chicken and Herb Rice. To boost your fiber intake, prep the Gut-Healthy White Bean Dip (perfect with crunchy veggies all week long) and the refreshing, veggie-packed Lentil Salad. And for a naturally sweet treat, the Tahini Date Bark is meal-prep friendly and loaded with magnesium and zinc!

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

• Stewed Peach Protein Chia Seed Pudding

Chia pudding is a fantastic breakfast to prepare in advance since it’s so convenient for busy mornings and a great way to boost your fiber intake. However, many chia pudding recipes are low in protein, which can leave you unsatisfied and more likely to snack later. To up the protein content while keeping it dairy-free, I add protein powder (I use this unflavored beef protein), but you could swap the protein powder with greek yogurt. I used peaches for a delicious seasonal touch!

• Easy Steak Fajitas

Having fajitas prepped and ready in the fridge is such a life hack. Like… who doesn’t like a seasoned, limey steak and soft sweet onions and bell peppers. Use this as the perfect base for taco night or at-home Chipotle burrito bowls. The best part is that you are prepping lots of micronutrient-rich protein and veggies on one pan in the oven. It’s super simple, hands-off, and requires minimal clean-up. An added bonus is that an acidic marinade can reduce the aging compounds created when we cook meat at high heat. You can read more about that here.

• One Pot Chicken & Herb Rice

You already know I love a protein and healthy carb that comes together in one pot to create the perfect balanced meal. Literally just chuck the ingredients into your instant pot or simmer it on the stove until tender and cooked through and you have a satisfying meal ready to pack for lunch or reheat for dinners. The herby lemon sauce is mixed in at the end to keep it a bright green color and bring a zingy fresh flavor perfect for summer.

• Gut-Healthy White Bean Dip

Prepping a dip is a great way to inspire more veggie consumption, especially if you’re feeding kiddos! I like to make it even more nutritious by turning beans into a dip for an easy fiber-rich snack to stock in the fridge. Scoop it up with crunchy carrots or celery, add it to salads, eat it with crackers, or spread it on a sandwich for a fiber boost. You can also play around with the flavors and seasonings to tailor it to your family’s taste buds.

• Riber-Rich Veggie & Lentil Salad

Lentils are one of my favorite legumes — they are super sustainable to produce (did you know they require minimal water and produce minimal greenhouse gas emissions??) and one of the most nutrient-dense options. They also cook up super quickly. I cooked mine in bone broth to add nutrients and flavor, but just use water if that’s what you have! This is the perfect side dish to easily add fiber to your meals which is going to support a healthy gut microbiome, good digestion, and healthy hormones!

• Tahini Date Bark

Who else loves a functional candy bar?? If you didn’t just yell “me!!”... are you okay? This date bark is made with tahini, pumpkin seeds, and dark chocolate—so not only does it hit the spot when sweet cravings strike, it’s also packed with gut and hormone-supportive nutrients. Magnesium helps relax the nervous system and supports healthy digestion, while zinc plays a key role in hormone production, immune health, and maintaining a strong gut lining. With fiber-rich dates, antioxidant-loaded dark chocolate, and nutrient-dense seeds and tahini, this bark is the ultimate nourishing, hormone-friendly treat—especially for my fellow luteal or menstrual phase girlies <3

Here’s your shopping list: