One thing I’ve learned over the years is that eating well has a lot less to do with motivation than it does with having a plan.

If I leave every meal up to chance, I’ll end up hangry or eating junk. But if I spend an hour or two prepping a few ingredients over the weekend, eating well is actually easier than eating junk.

This Week’s Meal Plan

Breakfast

Breakfast Burritos + Equip protein shake

Lunch

Greek Bean Salad with Grilled Skirt Steak

Snack

Bosco Sticks

Dinner Schedule

Sunday
Whole Roast Chicken and Gravy

Monday
Smash Burger Tacos

Tuesday
Chicken Fried Rice with Smashed Cucumber Salad

Wednesday
Leftovers

Thursday
Breakfast for Dinner
Scrambled Eggs, Breakfast Sausage & Crispy Breakfast Potatoes

Dessert: Chia Seed Yogurt

Friday
Crispy Pasta with Italian Chicken Sausage, Garden Vegetables & Fresh Herbs

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Recipes

Freezer Breakfast Burritos

Makes 8 burritos

Ingredients

5 large tortillas

10 eggs

1 lb breakfast sausage

2 cups shredded cheddar

2 cups diced potatoes

1 tbsp butter

Salt & pepper

Directions

Brown the sausage and set aside.

Cook diced potatoes in a skillet with the left over fat over medium high heat until crispy and tender.

Scramble eggs in butter and season with salt and pepper.

Let everything cool completely.

Fill tortillas with eggs, sausage, potatoes and cheese.

Bake on a baking sheet at 375, seam side down until crisp on the outer edge.

Let cool completely before wrapping up to store in the fridge or freezer.

Reheat in the oven.

Greek Bean Salad with Skirt Steak

Serves 4-5

Ingredients

1½ lb skirt steak

2 cans cannellini beans, drained

1 cucumber

1 pint cherry tomatoes

½ red onion, thinly sliced

1 cup kalamata olives

6 oz feta cheese

Fresh parsley

Dressing:

2 lemons

¼ cup olive oil

2 tbsp red wine vinegar

2 cloves garlic, grated

1 tsp Salt

Black pepper

Directions

Season the skirt steak with salt at least 15 minutes before cooking. Grill the skirt steak until medium-rare. Rest at least 10 minutes before slicing against the grain.

Whisk together lemon juice and salt before adding olive oil, vinegar, garlic, and pepper.

Combine beans, vegetables, olives, feta and parsley.

Toss with dressing and top with sliced steak.

Bosco Sticks

Recipe: Protein-Packed Bosco Sticks

Makes 16

Ingredients

• 4 cups all-purpose flour

• 4 cups (32 oz) 0% plain Greek yogurt

• 4 tsp sea salt

• 4 tsp baking powder

• 16 mozzarella cheese sticks (string cheese) - you can use regular mozzerella for a more satisfying-pull, but right now I’m macro tracking so this was easiest for me.

• Olive oil, for brushing or spraying

• Sea salt & garlic powder, for topping

• Marinara, for dipping

Instructions

1. Make the Dough

1. In a large bowl, whisk together the flour, sea salt, and baking powder.

2. Add the Greek yogurt. Use your hands or a sturdy spoon to mix until a thick, tacky dough forms.

3. Knead just until combined—it doesn’t need to be perfectly smooth.

2. Shape the Bosco Sticks

4. Divide the dough into 16 equal pieces (about 90g each). I like to use a scale for this to make sure they are all the same size.

5. Flatten each piece into a small rectangle with your hands.

6. Place one mozzarella stick in the center.

7. Roll the dough around it like a mini burrito, pressing the seams so no cheese escapes.

3. Bake

8. Place on a parchment-lined baking sheet.

9. Brush or spray the tops with olive oil.

10. Sprinkle generously with sea salt and garlic powder.

11. Bake at 365°F for 30–40 minutes, or until golden brown and cooked through. Watch your oven closely as each oven is different!

12. Cool for a few minutes so you don’t burn the roof of your mouth like it’s 2007.

Whole Roast Chicken and Gravy

Serves: 4–6

Prep time: 15 minutes

Cook time: 1½ hours

Ingredients

• 1 whole chicken (4–5 lbs)

• tons of sea salt

• fresh cracked black pepper for seasoning

• 4 Tbsp (half stick) butter - cold

• ½ onion, quartered

• 1 head of garlic

• 1-3 celery stalks, cut in half

• 1 carrot, cut in chunks

• 1 lemon, halved (half for roasting, half for serving)

• 1 bunch flat leaf Parsley

• 3 Tbsp tallow or lard

For the gravy:

• 1/2 cup pan drippings

• 2 Tbsp flour

• 1½–2 cups chicken stock

• Salt & pepper to taste

• Fresh lemon juice and chopped parsley to finish

Sides I think you absolutely need

• Mashed Potatoes

• Egg Noodles

• Green beans cooked with garlic

• Simple salad made of chopped iceburg, sliced red onion, chopped celery, avocado oil, white or red wine vinegar, salt, pepper, and finely grated parmesan cheese.

Directions

For the bird:

1. Preheat the oven to 375°F.

2. Pat the chicken dry with paper towels. Season generously inside and out with salt and pepper. Do not forget to season the inside of the cavity! That is where the flavor penetrates the meat. Set aside

3. Remove 2 cloves of garlic from the head and peel. Grate into a small bowl along with the zest of one lemon.

4. Add 4 Tbsp butter and 1/4 cup of finely chopped parsley. use your fingers to mash/mix the ingredients into the butter.

5. Break the butter into little pieces and push it underneath the skin, working it to cover the breasts. Add some to the legs as well.

6. Fill the cavity with half the lemon, the carrots, celery, onion, and the rest of the parsley. Halve what’s remaining from the garlic head and add to the cavity - skins and all.

7. In a roasting pan or cast iron skillet, add your tallow or lard. Optionally, you can also add a quartered onion to the pan.

8. Place the chicken on top of the fat - truss if you’d like. Drizzle the chicken with olive oil all over.

9. Pour a little water or broth into the pan to prevent scorching. Roast breast-side up with the legs towards the back of the oven, and the wings closest to you.

10. Baste occasionally with the drippings as it roasts — about 1 hour 20 minutes to 1½ hours total, or until the chicken reaches 155. Remove it from the oven and set it on a cookie sheet to rest under foil. It will come to 165. Let it rest for at least 20 minutes. DO NOT slice into this chicken yet or you will ruin its juicy potential!!! Be patient!

For the gravy:

1. In a bowl, remove the liquid from the pan as well as any vegetables if you added them. DO NOT throw it away. Add back 1/2 cup of the drippings.

2. Set the roasting pan over medium heat and scrape up all those browned bits.

3. Whisk in the flour and cook for 1–2 minutes until golden.

4. Slowly pour in the stock, whisking constantly, until smooth and thickened.

5. Taste and adjust seasoning as needed.

Serving:

1. If there is one skill I want you to perfect in the kitchen it’s carving a bird. It is mildly intimidating but actually SO easy. It’s also very impressive and very time/money saving! If you can efficiently carve a bird, you’re more likely to eat it before it goes bad, you’re less likely to waste meat left on the bones from picking at whole bird, and you can start making stock right away. Here is a video on how to carve your chicken - give it your best shot! The only way to get better is to practice.

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Smash Burger Tacos

Ingredients

1½ lb ground beef

1.5 tsp salt

1.5 tsp onion powder

1.5 tsp paprika

1 tsp garlic powder

12 corn tortillas

1 Tbsp Beef Tallow

Toppings:

• Cheddar cheese

• Shredded lettuce

• Pickles

• Diced onion

• Ketchup or Burger sauce

Directions

Mix seasoning into ground beef then roll into 12 balls.

Preheat a cast iron skillet over medium high heat.

Smash each ball into a tortilla, creating a thin even layer of meat. Press a thin layer directly onto each tortilla.

Add 1 Tbsp Beef Tallow to your pan and swirl to coat.

Cook beef-side down until browned, flip, top with cheese and finish cooking.

Top with lettuce, onions, pickles and burger sauce.

Chicken Fried Rice with Smashed Cucumber Salad

Chicken Fried Rice Recipe

Ingredients

• 1.5 pounds chicken breast, cut into small even strips or diced

• Velveting marinade:

  • 1 egg white

  • 1 tbsp soy sauce (or tamari for gluten-free)

  • 1 tsp sesame oil

  • 1 tbsp cornstarch (or arrowroot)

• 3 cups day-old white rice (cold, leftover, dried out rice fries best)

• 1 yellow or white onion, chopped

• 2 carrots, diced

• ½ cup frozen peas

• 1 egg per person (for topping)

• 3 tbsp avocado oil, divided

• 2 tsp sesame oil, divided (not including marinade)

• 2 tbsp butter

• 1–2 Tbsp sriracha (I like the brand yellow bird)

• 2 Tbsp soy sauce, tamari, or coconut aminos

• Sea salt & freshly ground black pepper, to taste

• Garnishes: chili oil, sesame seeds, scallion greens

Instructions

1. Velvet the chicken: In a bowl, whisk together egg white, soy sauce, sesame oil, and cornstarch. Add chicken and toss to coat. Let marinate 15 minute to an hour while prepping other ingredients.

2. Heat a large stainless-steel pan over medium (or a wok if you have it). Add 1 tbsp avocado oil. Cook chicken until just browned and nearly cooked through. The velveting keeps it juicy. Remove and set aside.

3. In the same pan, add 1 tbsp avocado oil + 1 tsp sesame oil. Cook onion and carrot for 10 minutes until caramelized, then add peas and sauté another 2–3 minutes. Remove and set aside.

4. If there’s buildup, wash or wipe the pan. Reheat over medium-high. Add 2 tbsp butter + 1 tsp sesame oil. Once bubbling, add rice. Let it crisp undisturbed for 2–3 minutes before stirring.

5. Stir in soy sauce, sriracha, chicken, and vegetables. Toss well and cook until everything is hot and coated.

6. Meanwhile, in a separate pan, heat 2 tbsp avocado oil over medium-high. Crack in an egg and fry until edges are crisp and golden. Spoon hot oil over yolk to finish cooking the top.

7. Serve fried rice in bowls, topped with the crispy egg. Garnish with scallion greens, sesame seeds, and chili oil if desired

Cucumber Salad Recipe

2 Large Cucumbers

1 tsp salt

1 tsp sugar

1 Tbsp Soy sauce or coconut aminos

2 tsp Sesame oil

1 Tbsp Rice vinegar

2 cloves Garlic, microplaned

1/4 cup salted roasted peanuts

2 Tbsp Chili Oil

Sesame seeds

Directions

Slice the cucumber into 3 inch sections. Lay your knife down parallel with the cutting board and smash those cukes. Transfer to a bowl and add 1 tsp salt and 1 tsp pepper. Give a good mix, then add to a strainer with a bowl underneath. Allow to drain for 15 minutes in the fridge.

In the meantime, mix together your soy sauce, sesame oil, rice vinegar, garlic, and chili oil.

Remove cucumbers from the fridge and press to drain. Add to a bowl and toss with your dressing. Top with peanuts and sesame seeds.

Breakfast for Dinner

Ingredients

1 lb Breakfast sausage

2 Eggs per person

4 Russet potatoes - peeled and diced

Butter

Your Favorite Greek yogurt - 3/4 cup per person

Chia seeds - 2 Tbsp Per Person

Honey

Fresh berries

Directions

This recipe is very…not specific for a reason. Breakfast for dinner is a super easy meal and it’s very customizable without a lot of extra fuss. So everyone can choose their own adventure. Scrambled or fried? You choose!!

Preheat your oven to 400F. Peel and dice your russets. Toss with olive oil, salt, and pepper or your favorite seasoning. Bake until crispy! Usually about 20 minutes.

Cook your sausage in a frying pan until crispy.

Scramble eggs in butter or fry them in a pan. You could even poach them! Go crazy.

Mix Greek yogurt with chia seeds and a drizzle of honey. Top with berries for dessert.

Crispy Pasta with Italian Chicken Sausage & Garden Vegetables

Ingredients

12 oz orecchiette

1 lb Italian chicken sausage

1 Zucchini - cut into 1/4 inch thick rounds

1 baby eggplant, cut into thin rounds.

1 pint Cherry tomatoes, sliced in half

2 Sweet or hot banana peppers

3 cloves Garlic, chopped

Fresh basil

Parmesan

Olive oil

Directions

Get some water boiling for your pasta. In the meantime, Heat a large skillet over medium heat. Brown sausage, breaking into chunks, and remove from the pan.

Cook pasta in water that tastes like the sea (salt that water!!) just until al dente. Strain to remove as much water as possible before tossing with some olive oil to coat.

Add a few glugs of olive oil to the pan if it’s dry. Add pasta to the pan in batches to start crisping it up. It should be crispyyyy! Remove and set aside.

Cook vegetables until lightly caramelized. Add the sausage, pasta, and basil to the pan. Toss to coat.

Give another drizzle of olive oil if needed. Add parmesan and pepper and serve!

Shopping List

Protein

• 2 lb breakfast sausage

• 10 eggs + additional eggs for breakfast-for-dinner (2 per person)

• 1½ lb skirt steak

• 1½ lb ground beef

• 1 whole chicken (4–5 lb)

• 1½ lb chicken breast (for fried rice)

• 1 lb Italian chicken sausage

• Plain Greek yogurt (64 oz / two 32 oz containers)

• 6 oz feta cheese

• 2 cups shredded cheddar cheese

• 16 mozzarella string cheese sticks

• Equip protein powder

Produce

• 2 large cucumbers

• 2 pints cherry tomatoes

• 1 baby eggplant

• 1 zucchini

• 2 sweet or hot banana peppers

• 1 yellow or white onion

• 1 red onion

• 3 carrots

• 1 head garlic

• 5 cloves garlic (additional)

• 3–4 celery stalks

• 1 bunch flat-leaf parsley

• 1 bunch fresh basil

• 4 lemons

• Fresh berries

• Shredded lettuce

• Dill pickles

• 4 russet potatoes

• 2 cups diced potatoes (or 2 additional medium potatoes for breakfast burritos)

• Green onions (scallions)

Dairy

• Butter

• Parmesan cheese

• Cheddar cheese

• Feta cheese

• Greek yogurt (listed above)

Pantry

• All-purpose flour

• Baking powder

• Cornstarch (or arrowroot powder)

• Sea salt

• Black pepper

• Garlic powder

• Onion powder

• Paprika

• Sugar

• Olive oil

• Avocado oil

• Beef tallow or lard

• Sesame oil

• Red wine vinegar

• Rice vinegar

• Soy sauce, tamari, or coconut aminos

• Chili oil

• Sriracha

• Honey

• Chia seeds

• White rice (cook ahead so it’s cold for fried rice)

• Orecchiette pasta (12 oz)

• 2 cans cannellini beans

• Frozen peas

• Salted roasted peanuts

• Sesame seeds

• Chicken stock

• Marinara sauce

Bread & Grains

• 5 large flour tortillas (breakfast burritos)

• 12 corn tortillas (smash burger tacos)

Frozen

• Frozen peas

I hope you enjoy these meal plans!! Please consider subscribing so I can keep doing these for you all!

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I love elaborate meals but during the week I’m cooking things that are easy to throw together but still taste great.

Here is how I keep it simple.

This Week’s Meal Plan

Breakfast

3 Ingredient Protein Bagels
with cream cheese + smoked salmon

Plus: Equip protein shake

Lunch

Chicken Fajita Sheet Pan Bake
served with black beans

Work snack: Turkey and pickle wraps

Dinner Schedule

Monday
Ground Beef Taco Night

Tuesday
Poached Chicken Legs with Buttered Mirepoix, Lemon & Rice (or Butter Beans)

Wednesday
Leftovers

Thursday
Baked Pork Chops, Crispy Baked Potatoes & Roasted Broccoli

Friday
Shrimp & Black Bean Bowls

_____________________________________________________________

Recipes

Greek Yogurt Protein Bagels

Makes 16 bagels

Ingredients

• 4 cups plain Greek yogurt

• 4 cups all purpose flour (gluten free 1:1 blend works too)

• 4 tsp salt

• 4 tsp baking soda

• Everything bagel seasoning

• Cream cheese

• Smoked salmon

Directions

1. Preheat oven to 375F.

2. Mix flour, salt and baking soda till well combined. Add yogurt and mix with your hands till dough forms.

3. Divide into four pieces, then 4 pieces again until you have 16 pieces. This is easiest to do with a bench scraper and a scale to make sure they are all even.

4. Sprinkle generously with everything seasoning.

5. Bake at 375°F for 30 minutes then rotate 180 degrees and bake another 15-30 minutes until golden.

6. Store in the fridge or freezer.

7. Slice, toast, and top with cream cheese and smoked salmon.

Serve alongside your favorite Equip protein shake for an easy high-protein breakfast.

Chicken Fajita Sheet Pan Bake

Serves 4–5

Ingredients

• 2 lb chicken breasts, poached and shredded.

• 6 poblano peppers, seeded and sliced

• 1 large onion sliced

• 2 tbsp avocado oil

• 2 tsp chili powder

• 2 tsp cumin

• 1 tsp paprika

• 1 tsp garlic powder

• Salt & pepper

• 2 cans black beans

Directions

1. Toss peppers and onions with avocado oil and bake on a sheet pan at 350 for 20 minutes.

2. Add cooked and shredded chicken to the sheet pan and toss. Add a bit more oil if dry and sprinkle seasoning, tossing again. Let cool then store in a container.

3. Warm black beans separately at time of serving.

4. Serve chicken over beans or alongside rice if desired.

Ground Beef Taco Night

Ingredients

• 1½ lb ground beef

• Taco seasoning

• Corn tortillas

• Shredded lettuce

• Tomatoes

• Avocado

• Cheese

• Salsa

• Sour cream

• Lime

Directions

Brown the beef, season to taste, and build tacos with your favorite toppings.

Poached Chicken Legs with Buttered Mirepoix

This is one of those incredibly simple meals that tastes like comfort food.

Ingredients

• 8-12 chicken legs

• 2-4 chicken feet (optional)

• 4 cups chicken bone broth (or water)

• Salt

• 2 carrots, diced

• 2 celery stalks, diced

• 1 onion, diced

• 2 tbsp butter

• fresh herbs - parsley, cilantro, whatever you’d like!

• Sumac (optional)

• Lemon

• Cooked rice or butter beans

Directions

1. Place chicken legs into a large pot. If you have a couple of chicken feet, add them for gelatin.

2. Pour bone broth over the chicken. The chicken should be covered - if not top off with water.

3. Season generously with salt.

4. Bring to a gentle simmer and cook for about 2 hours.

5. Meanwhile, sauté the carrots, celery, and onion in butter until soft.

6. Make sure to taste your broth to make sure you have the right amount of seasoning.

7. I like to keep the vegetables separate so they do not get over cooked. Scoop some vegetables into the bottom of your bowl along with your carb of choice - we usually use butter beans or rice. Top with as many chicken legs as you’d like and cover in flavorful broth.

8. Finish with plenty of fresh lemon juice and a sprinkle of sumac + your herb of choice.

Baked Pork Chops with Potatoes & Broccoli

Ingredients

• 4 Bone-in pork chops

• 4 Russet potatoes

• Broccoli florets

• Butter

• Olive or avocado oil

• 1 Tbsp N Street Natural Season Salt

• Salt

• Pepper

Directions

1. Preheat oven to 425.

2. Wash and dry your russet potatoes. Poke holes in each potato with a fork before coating in oil and sprinkling with sea salt. Place them directly on the oven rack to cook for 50-60 minutes.

3. Season pork chops on both sides with N-Street season salt.

4. Bake pork chops for 20–25 minutes, depending on thickness.

5. Roast broccoli alongside for the last 18–20 minutes with oil, salt and pepper.

Shrimp & Black Bean Bowls

Ingredients

• 1½ lb shrimp

• 2 cans black beans

• Cooked rice

• Bell peppers

• Onion

• Avocado

• Cilantro

• Lime

• Chili powder

• Cumin

• Garlic powder

Directions

1. Sauté peppers and onions in oil over medium heat until tender.

2. Remove from pan and set aside. Add shrimp to the pan and Season with spice mixture and cook 1-2 minutes per side.

3. Warm the black beans.

4. Assemble bowls with rice, beans, vegetables, shrimp, avocado, cilantro, and fresh lime.

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   ---

   Grocery List

   Protein

   • Plain Greek yogurt (4 cups / 32 oz)

   • Equip protein powder

   • Smoked salmon

   • Cream cheese

   • 2 lb chicken breasts

   • 8–12 chicken legs

   • 2–4 chicken feet (optional)

   • 1½ lb ground beef

   • 4 bone-in pork chops

   • 1½ lb shrimp

   • Deli turkey breast

   ---

   Produce

   • 6 poblano peppers

   • 2 bell peppers (for shrimp bowls)

   • 3 large onions

   • 2 carrots

   • 2 celery stalks

   • 2 broccoli crowns (or 1 large bag florets)

   • 4 russet potatoes

   • 2 avocados

   • 2 limes

   • 1 lemon

   • 1 bunch cilantro

   • 1 bunch parsley (or your favorite fresh herb)

   • Shredded lettuce

   • 2 tomatoes

   • Dill pickles

   ---

   Dairy

   • Butter

   • Shredded cheese

   • Sour cream

   ---

   Pantry

   • All-purpose flour (or 1:1 gluten-free flour)

   • Baking soda

   • Salt

   • Black pepper

   • Everything Bagel Seasoning

   • Chicken bone broth (or stock)

   • 4 cans black beans

   • Butter beans (optional)

   • White rice

   • Avocado or olive oil

   • Chili powder

   • Ground cumin

   • Paprika

   • Garlic powder

   • Taco seasoning

   • Sumac (optional)

   • N Street Natural Season Salt

   • Corn tortillas

   ---

   Optional Extras

   • Fresh berries (great with Greek yogurt for snacks)

   • Salsa

6. Anna Person is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

I work a 9-5 as an engineer & I run a skincare brand. We do everything from formulation → manufacturing → marketing → fulfillment. As you could imagine…I’m busy always.

For the last 4 summers, I really haven’t had time to be outside. I decided to start a garden this year, which means I’ll HAVE to be outside, which is exactly what I needed.

This also means that the time I normally spend on Sundays prepping food, I now spend tending to my garden. So I decided that Sundays are for roasting and braising.

After church I took 30 minutes to get this roast in the oven, then i cracked the window and went outside to work in my garden. I could smell this delicious meal all the way in my back yard!! It was the most rewarding thing to come back inside to. So i wanted to share it with you!

(Also…there’s another recipe-related reason for my sudden interest in gardening…more on that later).

Functional Nutrition Spotlight

The slow-cooked beef provides highly bioavailable iron, zinc, B vitamins, collagen-rich connective tissue, and complete protein that actually keeps you full and satisfied. Slow braising also makes tougher cuts easier to digest while creating that rich mineral-packed broth at the bottom of the pot.

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Ingredients:

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Functional Nutrition Spotlight

Shrimp are rich in iodine and selenium, two minerals that support thyroid function and overall metabolism. When prepared properly, even a comfort dish like this can be incredibly supportive to your metabolism.

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Recipe

Ingredients

For the grits

Read more

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Functional Nutrition Spotlight

This meal is incredibly nutrient-dense and delicious. Beef provides highly bioavailable iron, zinc, and B vitamins that support energy, hormone health, and skin repair.

Recipe

Ingredients

Read more

This recipe is one that I go back to weekly. I posted a video of it online and I was met with a ton of comments like “that is WAY too much oil”. Well, duh! Its oil soaked potato salad!

We have been conditioned to think that oil = bad. That’s simply not the case when the source is high quality. In this recipe I used single origin extra virgin olive oil. In a lot of cases of dry skin, we aren’t getting enough healthy fats! We also need fat to produce hormones.

Yes fat is higher in calorie per gram than carbs and protein. If you are watching your calories, feel free to scale back on the oil, or just eat this on a day where your other meals are lower in fat.

I highly recommend giving this recipe a try as written. You won’t regret it!

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Recipe

Ingredients

For the potatoes

• 1.5 lbs baby potatoes (Yukon gold or red)

• Generous handful sea salt (for boiling water)

Quick pickled onion

• ½ red onion, thinly sliced

• ½ tsp salt

• ½ tsp sugar (optional)

• Juice of 1 lemon

For the dressing

• ½ cup extra virgin olive oil

• 1 tbsp Dijon mustard

• 1 tbsp lemon juice

• 1 small shallot, very finely diced

• 2 tbsp capers, chopped

• ¼ tsp red pepper flakes

• ¼ tsp sumac (optional)

• Fresh cracked black pepper

• Handful fresh dill, chopped

The star

• 1 tin smoked salmon (or fresh salmon, flaked)

For serving

• Arugula

• Extra olive oil

• Flaky sea salt

• Pickled onions

Instructions

1. Add potatoes to a pot and cover with cold water. Salt it well, you want it to taste like the sea. I’m talking literal fists full of Diamond Kosher salt. Bring to a boil then lower to a gentle simmer and cook until fork tender.

2. While the potatoes cook, make your quick pickled onions. Toss sliced red onion with salt, sugar, and lemon juice. Let them sit and soften while everything else comes together.

3. In a bowl, combine olive oil, Dijon, lemon juice, shallot, capers, red pepper flakes, sumac, black pepper, and fresh dill. Stir and set aside.

4. Drain the potatoes and let them steam dry for a minute. While still warm, gently smash some of them, not all. You just want to crack them open so they can soak up the dressing.

5. Toss the warm potatoes with the dressing. Let them sit for a minute so they really absorb everything.

6. Plate with a bed of arugula, then spoon over the potatoes. Add the smoked salmon, pickled onions, a drizzle of olive oil, and a pinch of flaky salt. Serve immediately.

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There is just something so mouth wateringly special about this jam. It’s easy to make, but time consuming in the best way. You have to be willing to slow down and breathe to make this jam, and isn’t that something special these days?

We are always running a million miles per hour. Rushing here, rushing there. We seek out 5-minute dinners because we don’t have time to spend in the kitchen (and I get it, trust me i do)…but what if we just forced ourselves to slow down to make something beautiful. This recipe makes 2 jars. Keep one for yourself, and take one to a neighbor.

This jam is delicious on just about everything, but my favorite way to enjoy it is on a cracker with goat cheese.

How to make Shallot Jam

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This soup has a little nostalgia baked into it for me. I used to live near Detroit, and if you know, you know. This was a staple at so many family-style restaurants.

This is my at-home version. Better ingredients that support your body.

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Why I Love It

This soup is comforting without being heavy and bright without being sharp. It’s rich from gelatin, creamy from eggs (no dairy needed), filling from rice, and lifted with fresh lemon. The kind of meal that feels like it restores you instead of just filling you up. It’s one I make when digestion feels off, stress is high, or I want something that warms me.

Functional Nutrition Spotlight

• Bone broth + chicken feet provide collagen, gelatin, and glycine to support gut lining health and nervous system calm.

• Jasmine rice offers easy-to-digest carbohydrates that support thyroid function, liver glycogen, and steady energy.

• Eggs provide choline and fat-soluble vitamins to support liver health and hormone balance.

• Fresh lemon juice supports bile flow, mineral absorption, immune function, and gives this soup its brightness.

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Why I Love It

This recipe looks impressive but it takes almost no effort. My husband made it for an annual Christmas Eve dinner we attend each year and EVERYONE was asking if we would be bringing it again. We made it moments before heading out the door and it was close to impossible to not devour the entire pan. It works for holidays, game days, dinner parties, or a date night in.

Crunchy water chestnuts plus caramelized bacon plus a little heat. What more could you ask for!?

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Functional Nutrition Spotlight

Pastured, thick-cut bacon is good for you despite what others are saying. It provides real fat, better flavor, and better texture than thin conventional bacon. Water chestnuts stay crunchy even after wrapping, giving an extremely satisfying bite. Honestly this isn’t the healthiest recipe in the world with the most nutrition benefits but not everything needs to be healing. Sometimes the way food makes you feel is…healing.

Ingredients

• 1 lb thick-cut pastured bacon (this is important)

• ⅓ cup brown sugar

• 1 Tbsp red pepper flakes (adjust to taste)

• 1 can whole water chestnuts, drained

• Toothpicks

Instructions

Step 1: Prep the Bacon

Start with a cold oven. Don’t preheat. In a bowl, toss the bacon slices with the brown sugar and red pepper flakes until evenly coated. Lay the bacon slices flat on a wire rack set over a baking sheet.

Step 2: Slow-Render for Perfect Crisp

Place the baking sheet into the cold oven, then turn the oven on to 400°F.

Once the oven reaches temperature, check the bacon every 5 minutes until it’s cooked and caramelized but still flexible enough to wrap. Make sure you watch closely as it can go from not done to overdone in seconds. Remove from the oven and let cool just until you can comfortably handle it.

Step 3: Assemble

Cut bacon slices if needed, then wrap each piece around a whole water chestnut and secure with a toothpick.

Arrange on a serving plate and try not to eat half of them immediately.

Why I Love It

Bone-in, skin-on. Always. Boneless Skinless just don’t carry the same flavor and nutrients! You get crispy skin, tender meat, and a broth that turns into liquid gold.

It feels restaurant quality without costing an arm and a leg. Cozy but not heavy. Perfect for nights when you want real easy food that actually satisfies!!!

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Functional Nutrition Spotlight

Bone-in chicken thighs provide richer flavor, more minerals, and better satiety than lean cuts. Ginger and garlic support digestion and circulation.
Bone broth adds collagen, glycine, and minerals that make this bowl grounding and restorative. White rice provides clean, easy energy and soaks up the broth beautifully.
Broccoli adds fiber and sulfur compounds.

Ingredients

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Why I Love It

These are the refried beans I make when I want something cozy, filling, and satisfying. They’re rich, savory, and they come together almost as fast as opening a can of pre-made refried beans. Perfect for tacos (breakfast tacos omg), bowls, eggs, or eating straight out of the pan with a spoon. I like to top them with a little mozz and stick them in the broiler.

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Functional Nutrition Spotlight

Black beans provide fiber and minerals that support blood sugar balance and digestion. Cooking them with fat and aromatics makes them far easier to tolerate. Using bone broth instead of water adds minerals and glycine for gut and connective tissue support.

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Why I Love It

This is what I make when I’m starving, short on time, and absolutely not interested in cooking or cleaning… but still want something that tastes good and feels nourishing. It’s salty, creamy, spicy, fresh, and very satisfying for how little effort it takes.

If you keep rice and a few tins of tuna on hand, this is one of those meals you can throw together at any time of day. Lunch, dinner, post-workout, “I forgot to eat” food…(this happens to me more than I’d like to admit).

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Functional Nutrition Spotlight

Tuna provides quick, easy protein and omega-3s, (I choose a low-mercury option). Pairing it with rice helps stabilize blood sugar and makes the meal more satisfying. Avocado adds healthy fats that support hormone health and nutrient absorption, while seaweed seasoning contributes iodine and trace minerals that support thyroid function.

Recipe: Easy Tuna Roll in a Bowl

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Why I Love It

This is the kind of pasta I prep for weekday lunches and then immediately wish I had doubled so we could eat it for dinner too. It’s light but satisfying, full of color, and built on really simple technique with minimal clean-up. Juicy chicken, caramelized onions, burst tomatoes, and a glossy olive oil sauce that coats every noodle.

It’s fresh, lemony, a little spicy, and exactly what I want when I want pasta but still want to feel good afterward.

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Functional Nutrition Spotlight

This has a great balance of protein, fiber, and fats that help keep blood sugar steady. Chicken breast provides easy-to-digest protein, broccoli brings fiber and sulfur compounds that support detox pathways, and olive oil supplies anti-inflammatory fats. Tomatoes and lemon add antioxidants and vitamin C, while Calabrian chiles support circulation and digestion.

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Why I Love It

Homemade bone broth is one of those things that feels intimidating until you make it once… and then you realize it’s actually just resourceful and amazing. You’ll wonder why you ever spent $9 on a box of not that great broth at the store. You’re turning scraps most people throw away into something deeply nourishing, incredibly healing, and honestly… kind of luxurious.

It’s cheaper than store-bought, wildly more gelatinous, and you control everything that goes into it. You can tailor it to what your body needs right now. Ginger for inflammation, turmeric for pain, extra collagen-rich cuts for skin and gut support. I treat bone broth less like a recipe and more like a customizable medicine.

And yes. It should jiggle. Like Jell-O. To it’s core.

Why Store-Bought Bone Broth Rarely Jiggles

Most store-bought broths don’t gel for a few reasons:

• They use fewer collagen-rich cuts (no feet, no joints, no cartilage)

• They’re cooked too quickly

• They’re diluted to hit price points

• They’re often pressure-cooked or filtered for shelf stability

• Some are “broth-flavored water” with protein added later

• There is no real regulation on what “bone broth” is

Real gelatin comes from slow-extracting collagen from connective tissue: skin, joints, feet, wings, knuckles. That’s hard to mass-produce cheaply. At home, you get to do it right.

Functional Nutrition Spotlight

Hello GLOWING skin.

Gelatin-rich bone broth is one of the most skin-supportive foods you can make. It provides glycine, proline, and hydroxyproline, amino acids your body uses to build collagen, support gut lining integrity, and regulate inflammation. When the gut is supported, the skin often follows.

This is also why bone broth is a staple for:

• Hormone balance

• Joint support

• Gut healing

• Recovery during stress, illness, or painful cycles

When I add fresh ginger and turmeric, I’m intentionally supporting inflammation pathways — especially helpful for period pain and overall systemic inflammation.

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Recipe: Ultra-Gelatinous Chicken Bone Broth

Ingredients

• Olive oil, for the pan

• 3–5 chicken carcasses (saved in the freezer), or 2–3 lbs chicken wings

• 4–6 chicken feet (do not skip this — this is the jiggle secret)

• 1 onion, halved, skin on
  (If sharing with your dog, leave the onion out)

• 2 carrots

• 1–2 stalks celery

• 1 bunch parsley

• 1 whole garlic bulb, halved, skin on

• Fresh ginger, roughly chopped (to taste)

• Fresh turmeric, roughly chopped (optional)

• Filtered water

• 1–2 tsp sea salt (more later, to taste)

Instructions

1. Roast for depth.

Preheat oven to 400°F.
Add a few generous glugs of olive oil to the bottom of a large Dutch oven. Add chicken carcasses or wings, chicken feet, onion, carrots, celery, parsley, garlic, ginger, and turmeric.

Roast for 20 minutes, remove from oven and stir, then return to the oven for another 5–10 minutes until lightly browned and aromatic.

2. Add water + salt.

Transfer the pot to the stove. Cover everything completely with filtered water. Add 1–2 teaspoons salt.

Don’t salt to taste yet. The broth will reduce.

3. Simmer low and slow.

Bring to a boil, then immediately reduce to a gentle simmer, uncovered.
You want barely bubbling, not boiling.

Simmer for 3–4 hours, skimming off any foam that rises to the top.

4. Strain carefully.

When the bones are soft and nearly falling apart, carefully remove large pieces with tongs or a ladle.
Strain the broth through a fine mesh strainer into a large bowl or pot.

5. Cool + chill.

Add a handful of ice cubes to cool it quickly. Once near room temperature, transfer to the fridge.

If you did it right, it will turn into a solid, jiggly gel once cold.

Chef’s Tips & Variations

• For beef or pork broth: Still add chicken feet or pig’s feet for extra gelatin. Collagen stacks beautifully.

• Flavor variations: Bay leaf, peppercorns, thyme, rosemary, or fennel seed all work well.

• Storage: Keeps 5–7 days in the fridge or 3–6 months frozen.

• How to use: Sip plain, add to soups, cook grains in it, or use anywhere you’d normally use stock.

• Dog-friendly: Skip onions if sharing with your dog!

Why I Love It

If you were a public-school kid in the Midwest, Bosco Stick Day was basically a holiday. The lunch line wrapped around the hallway and no one remembered their packed lunch because these were the one thing everyone agreed on. This version brings that same cheesy, nostalgic joy but made with real ingredients and an actually satisfying dose of protein.

Functional Nutrition Spotlight

Traditional breadsticks are pure starch, which means a big blood-sugar spike followed by a crash. Using Greek-yogurt dough gives you protein, probiotics, and a slower burn. It’s comfort food for the soul.

Recipe: Protein-Packed Bosco Sticks

Makes 16

Ingredients

• 4 cups all-purpose flour

• 4 cups (32 oz) 0% plain Greek yogurt

• 4 tsp sea salt

• 4 tsp baking powder

• 16 mozzarella cheese sticks (string cheese) - you can use regular mozzerella for a more satisfying-pull, but right now I’m macro tracking so this was easiest for me.

• Olive oil, for brushing or spraying

• Sea salt & garlic powder, for topping

• Marinara, for dipping

Instructions

1. Make the Dough

1. In a large bowl, whisk together the flour, sea salt, and baking powder.

2. Add the Greek yogurt. Use your hands or a sturdy spoon to mix until a thick, tacky dough forms.

3. Knead just until combined—it doesn’t need to be perfectly smooth.

2. Shape the Bosco Sticks

4. Divide the dough into 16 equal pieces (about 90g each). I like to use a scale for this to make sure they are all the same size.

5. Flatten each piece into a small rectangle with your hands.

6. Place one mozzarella stick in the center.

7. Roll the dough around it like a mini burrito, pressing the seams so no cheese escapes.

3. Bake

8. Place on a parchment-lined baking sheet.

9. Brush or spray the tops with olive oil.

10. Sprinkle generously with sea salt and garlic powder.

11. Bake at 365°F for 30–40 minutes, or until golden brown and cooked through. Watch your oven closely as each oven is different!

12. Cool for a few minutes so you don’t burn the roof of your mouth like it’s 2007.

Chef’s Tips & Variations

• Dip in Marinara: Non-negotiable. These were born for dunking.

• Pizza Version: Tuck a couple pepperoni slices inside with the cheese.

• Freeze for Later: Assemble, freeze on a tray, then bag. Bake from frozen with an extra 5 minutes, or freeze them fully cooked.

Elderberry syrup has been in my fall-and-winter rotation for years because it’s one of those simple, old-school remedies that feels like it should’ve always lived in your kitchen. It tastes amazing, it’s incredibly easy to make, and once you try a homemade version you’ll look at the grocery-store bottles (and their price tags) like… really?

Plus, the whole house smells like warm berries and cinnamon while it simmers. Worth it for that alone.

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Functional Nutrition Spotlight

Elderberries are naturally rich in antioxidants, especially anthocyanins, the compounds that give them their deep purple color. They’ve been shown to support the immune system by helping modulate inflammation and strengthening the body’s natural defense response. Pairing them with raw honey, ginger, and warming spices adds antimicrobial and digestive-supportive benefits, giving you a well-rounded, food-based tool for cold-weather wellness.

Ingredients

• 1 cup dried elderberries

• 4 cups filtered water

• 1 cinnamon stick

• 4–5 whole cloves

• 1–2 inches fresh ginger, sliced (or 1 tsp dried)

• 1 tsp whole black peppercorns (optional, for absorption)

• 1 cup raw honey (adjust to taste once cooled)

Instructions

1. Simmer the berries.

Add elderberries, water, cinnamon, cloves, ginger, and peppercorns to a pot.
Bring to a boil, then reduce heat and simmer uncovered for 45–60 minutes until the liquid has reduced by about half.

2. Strain.

Remove from heat. Pour the mixture through a fine mesh strainer or cheesecloth into a large bowl, pressing the berries to extract all the syrupy goodness.
Discard the berries.

3. Sweeten.

Let the liquid cool until warm but not hot (important so you don’t cook off the benefits of raw honey).
Whisk in 1 cup raw honey, adjusting to your sweetness preference.

4. Store.

Pour into a clean glass jar and keep refrigerated for up to 2 months.
You can also freeze it in ice cube trays for single-serve portions.

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How to Use

• Adults: 1 tablespoon daily for general support; 1 tablespoon every 3–4 hours during the onset of symptoms.

• Kids over 1: 1 teaspoon daily or at symptom onset (never give honey to babies under 1).

Optional Add-Ins

• Orange or lemon peel: Adds vitamin C + brightness.

• Star anise: A deeper, spiced flavor.

• ¼ tsp turmeric: Anti-inflammatory support.

• ¼ tsp vanilla extract: Smooth, warm flavor.

Why I Love It

Every once in a while, a recipe stops you in your tracks. Not because it’s complicated or flashy, but because it feels like something. This Chili Colorado from Rick Martínez (one of my favorite Bon Appétit chefs of all time) is that dish for me.

Growing up we would go to mexican restaurants at least once a week. I always ordered the chile colorado. When I saw this authentic version, I ran to the store to grab what I needed IMMEDIATELY.

Rick talks about coming home to his mom rolling out homemade flour tortillas, the smell of chiles simmering on the stove, and how this dish is the one he cooks when he feels homesick or wants to feel close to her. And honestly? You can taste that in every bite. It’s warm, deep, earthy, emotional food. I shared some with my Mexican neighbor and he told me it tasted just like his mom’s back home. He almost started crying. I love food that connects us.

I’ll link the original post here so you can hear him tell it in his own words, because nobody tells a food story quite like Rick. But here’s how he makes his mom’s Chili Colorado, and why it deserves a permanent spot in your kitchen.

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Functional Nutrition Spotlight

This dish is a beautiful example of how traditional cooking intuitively marries nourishment and flavor. Chiles are rich in antioxidants and support circulation. Pork shoulder gives you slow-cooked, collagen-rich protein. Sage, oregano, and cumin support digestion and mineral absorption.

Rick Martínez’s Chili Colorado

Ingredients

• 5 ancho chiles

• 2 pasilla chiles

• 2 guajillo chiles
  (Look for soft, flexible chiles, if they’re brittle, they’re too old and won’t have flavor.)

• 3 cups boiling chicken stock (use bone broth!)

• 2 lbs boneless pork shoulder, cut into ½-inch pieces

• Salt + black pepper

• Vegetable oil

• 6 garlic cloves, chopped

• 2 bay leaves

• 1 Tbsp ground cumin

• 2 tsp chopped fresh sage

• 2 tsp chopped fresh oregano (Mexican oregano if you have it, you can get it on amazon along with the chiles if you don’t live near a hispanic market)

• 5 cups chicken stock

• Flour tortillas, Mexican rice, or beans for serving

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Instructions

1. Prep the chiles.

Remove the stems and seeds from the anchos, pasillas, and guajillos.
Pour 3 cups boiling chicken stock over them, cover with plastic wrap or a lid, and let them steam for about 30 minutes until plump and tender.

Transfer the chiles and all of their soaking liquid to a blender and blend until very smooth. This is the soul of the dish, you want it silky.

2. Brown the pork.

Season the pork shoulder with salt and pepper.
Heat a large heavy pot over medium-high, add a splash of oil, and brown the meat. Don’t rush this step! color = flavor.

3. Build the base.

Add chopped garlic, bay leaves, cumin, sage, and oregano. Stir about a minute until everything blooms and smells incredible.

4. Long, slow simmer.

Pour in 5 cups chicken stock and let the pork simmer, not boil, uncovered for about 1 hour.

5. Add the chile purée.

Stir in the puréed chiles and continue simmering another 45 minutes, or until the meat is extremely tender and the sauce is thick and mahogany-red.
Season with more salt and pepper to taste.

6. Serve.

Rick’s mom served this with Mexican rice, beans a la charra, and warm flour tortillas.
Rick says just give him a bowl of Chili Colorado and a stack of tortillas and he’s happy.
Honestly? Same, Rick.

Chef’s Tips & Variations

• I have literally no notes. It’s perfect.

This is one of those meals that feels way fancier than it actually is. Every bite is savory and gingery with that deep umami from miso, plus a little crunch from the water chestnuts. You can serve it as crisp lettuce wraps or over warm rice when you want something cozy. It’s high-protein, balanced, and wildly flavorful without being heavy.

Also: the sauce. You will want to put it on everything.

Functional Nutrition Spotlight

Ginger and garlic bring natural anti-inflammatory and immune-supportive compounds. Miso delivers beneficial enzymes and a hit of minerals. The mushrooms add prebiotic fibers your gut loves, while chicken gives you easy-to-digest protein to keep blood sugar stable.
You’re supporting digestion, immunity, and metabolic balance without even trying.

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Recipe: Ginger Miso Chicken Lettuce Wraps

Ingredients

Chicken + Veggies

• 1 lb ground chicken

• 3 Tbsp butter, divided

• ½ onion, diced

• ½ tsp red pepper flakes

• 2 cloves garlic, minced

• 2 Tbsp finely minced fresh ginger

• 8 oz baby bella mushrooms, diced

• 2 Tbsp dark miso

• ½ cup sake

• 8 oz chopped water chestnuts

Sauce

• ½ cup coconut aminos or soy sauce

• ¼ cup rice wine vinegar

• ¼ cup hoisin sauce

• 1 Tbsp sriracha

• 1.5 Tbsp sesame oil

• Juice of 1 lime

Instructions

1. Cook the chicken.

Heat a skillet over medium-high. Add the ground chicken and cook until browned. Remove from the pan and set aside.

2. Build the aromatics.

Add 2 Tbsp butter, diced onion, and red pepper flakes to the same pan. Cook 2–4 minutes until fragrant and softened.
Add garlic and ginger and cook 1–2 minutes, stirring frequently.

3. Add mushrooms + miso.

Add the diced mushrooms and stir to coat. Add the remaining 1 Tbsp butter and cook for about 3 minutes.
Stir in the dark miso until everything is well coated.

4. Deglaze with sake.

Pour in the sake and let it cook until evaporated, scraping up any browned bits at the bottom of the pan.

5. Make the sauce.

Whisk together coconut aminos/soy sauce, rice wine vinegar, hoisin, sriracha, sesame oil, and lime juice in a small bowl.

6. Bring it all together.

Add the cooked chicken back to the pan along with the chopped water chestnuts.
Pour in half the sauce and mix well. Taste and add more as needed.

(Any extra sauce can be drizzled over rice or saved in the freezer for next time — future you will be thrilled.)

7. Serve.

Spoon the mixture into crunchy lettuce cups for wraps, or serve over a warm bowl of rice with extra sauce on top.

Chef’s Tips & Variations

• Make Ahead: This stores beautifully in the freezer!

• Make it spicier: Add extra sriracha or a spoonful of chili crisp.

• Swap the protein: Ground turkey or pork works just as well.

• Extra veggies: Add shredded carrots, cabbage, or finely chopped bell pepper with the mushrooms.

• Gluten-free: Use coconut aminos + a gluten-free hoisin.

• No sake: Substitute dry white wine or chicken broth.

• Crispy topping: Sprinkle toasted sesame seeds or crushed cashews on top.

Why I Love It

Most stuffed pepper recipes fail because the rice cooks unevenly inside the pepper, gummy on the bottom, crunchy on top, or just… meh.
These are foolproof because everything is cooked before stuffing. The peppers get a quick poach, the filling is fully cooked and perfectly seasoned, and the oven simply reheats and melts the cheese. Zero surprises, just cozy, reliable comfort food.

Functional Nutrition Spotlight

This recipe hits the trifecta: protein from grass-fed beef, slow-digesting carbs from pre-cooked rice, and micronutrients from bell peppers, onions, garlic, and tomato. The pre-cook method supports digestion too — no half-cooked starches or raw veggies for your gut to battle with. Even better if you can refrigerate the starches overnight. I use frozen pre cooked organic rice from Trader Joes. It’s a balanced, blood-sugar-friendly meal that reheats like a dream.

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Recipe: Foolproof Stuffed Peppers

Ingredients

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Why I Love It

It’s like Zuppa Toscana but better — a little spicy, very comforting, super nourishing, and wildly easy. The Calabrian chiles make it taste like you did so much more than throw everything into a pot. And it’s packed with protein, fiber, and minerals from the beans, broth, pork, and kale.

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Functional Nutrition Spotlight

This bowl is full of blood-sugar-balancing fiber (beans + potatoes + kale), anti-inflammatory compounds from the garlic and Calabrian chiles, and steady protein from the pork. Kale brings minerals your hormones love, like magnesium and calcium, and the cream helps increase absorption of fat-soluble vitamins. It’s comfort food that actually supports your body.

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