Welcome back to the “Mini Macro Bowls!” series!! The lighter version of Bai’s bowls with less work, less time in the kitchen. Instead of juggling six to seven different components like in Bai’s bowls, we stripped it down to just four power players to tie it all together. Less chopping, fewer pans to wash, and half the kitchen time: about 45-60 minutes with clean up. Each portion will be slightly doubled up more than what you would find over in the Bai’s bowls.…so your fridge stays fully stocked just as long.

I am so excited to kick off the month with a banger!🥳

When you build your bowl and have your first bite you’ll understand the name of the bowls. The harissa garlic potatoes bring a touch of heat, the shroom sliders pack a umami punch, the slaw adds the much needed crunch, and the very herby chimichurri ties it all together.

Even better is this entire meal prep was built for pure efficiency in the kitchen. As a girly who’s been cooking for 20+ years, I try to make this as quickly as possible. Just prep and bake the potatoes and while they bake you shape the sliders, whip up the 5 minute chimichurri, the 10 minute slaw, and boom…you’re completely done! I prefer to keep the sliders uncooked and cook them to “order”, but you can also pan sear them and keep them in the fridge ready to go with everything else. Optional to add in slider buns, wraps, or romaine + avocado to make these into mini herby burgers or wraps. The sky’s the limit with this meal prep, enjoy!

Let’s go!❤️

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What’s inside the “Mini Macro Bowls” meal plan?

• A curated, seasonal mini meal plan for 1-2 people, changing week by week with rotating whole-food plant proteins, carbs, fresh fiber/greens, and healthy fats (in the form of a killer sauce or dressing).

• Detailed recipes and instructions for each meal prep element.

• The complete grocery list for each week.

• A full kitchen prep list on how to make the most of your time to master the art of multi-tasking in the kitchen.

• The idea is to effortlessly fill in the gaps for your lunches, or dinners so you always have high-protein fuel on hand. (About 4–6 generous servings depending on the week and your appetite!)

Week 3: Hot & Herby! 🌿

• Protein - Savory Shroom Sliders

• Carb - Harissa Garlic Baked Potatoes

• Fiber - Citrus Crunch Slaw

• Healthy Fat - Creamy Tahini Chimichurri

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To be honest you could call this a smoothie - but if you’re wanting a true milkshake with a nutritional boost, just swap the greek yogurt for vanilla dairy free ice cream and omit the protein powder. It’s one of those recipes that works if you want to be bad…. or good. 😜

The Hero Ingredient: Peaches of course! Peaches are not just pretty and delicious, they are also great for your immune system. They are packed with essential nutrients, that are good for your skin, heart health, and help promote a healthy digestion. They also make the creamiest smoothies and shakes which is why they’re a must!

Bai’s Tip: Since we’re at the end of the season, you might be finding all of the peaches to be over ripe. This is the perfect excuse to freeze them in a silicone bag the night before & to whip out this recipe. Freezing in-season fruit is my favorite way to make sure my frozen fruit is packed with the maximum nutrition and also grown locally!

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Funny how 20 years later I end up in San Diego where salsa is just as common as ketchup and mustard. That said, I believe that knowing how to make a quick and yummy salsa that can turn into the best enchilada sauce is a mandatory talent in the kitchen. I realized that with so many different recipes out there for red and green salsas, I needed to show ya’ll my go to versions for summer harvest. Enjoy!

The Hero Ingredient: The peppers! Both guajillo and jalapeño peppers are great at bringing down inflammation because of capsaicin, the natural chemical in chilis that gives them their fiery kick. When you eat peppers, capsaicin latches onto your nerve endings and kind of tricks your brain into feeling that warm, spicy heat. They're also loaded with antioxidants to help clean up the daily buildup of stress and fatigue.

Bai’s Tip:

1. Use these recipes as solid references, but you can also use these as a jumping off point to play with different peppers, the levels of heat, how much citrus you add, and even the consistency of whether you want a thick or thin sauce.

2. Just keep in mind that when you are playing around with creating different salsas, some peppers of the same kind can had wildly different heat levels. Always slice off a tiny piece off and test it (or have your husband test it!🥰) before you add the entire thing to the pan or blender.

3. This is a given, but worth the reminder. DON”T TOUCH YOUR FACE OR EYES OR SENSITIVE AREAS after handling peppers. Always wash your hands really well, and if needed, wear gloves. It’s easy to lose focus for a second and rub your eye, but this is your friendly reminder to be extra careful.

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The Hero Ingredient: Coconut oil is a key ingredient here, as it helps to create that perfect crispy and chewy texture we love from granola! It has a lower moisture content than most oils so it solidifies when it’s cold - making it the perfect ingredient for this! It will also bring a richness to the flavor profile that is a must for competing with your favorite store bought brands.

Bai’s Tip: Use this recipe as a base. I love to swap out the dried fruit, the seeds, the nuts and even the type of nut butter depending on the season! Think dried cranberries and pumpkin seeds for fall, dried apricots and cashews for spring, etc. I love recipes like this because you really can make them into whatever suits your mood and can really help to build your confidence in the kitchen. *If your oven runs extra hot, check it every 5 minutes as this will burn!

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THE GOODS:

• 2 cup rolled oats (gf if needed)

• 3/4 cup chopped pecans or cashews

• 3/4 cup dried blueberries

• 1/2 cup creamy nut butter of choice (almond or peanut)

• 1/4 cup melted coconut oil

• 1/4 cup pumpkin seeds

• 1/3 cup maple syrup

• 2 tbsp flax seeds

• 1 tbsp cinnamon

• 1/4 tsp salt

THE METHOD:

1. Preheat oven to 350*F.

2. In a large mixing bowl, add all of your ingredients. Mix well and pour onto a large sheet pan lined with parchment paper. Make sure to press down and evenly distribute onto the pan.

3. Bake for 10 minutes. After 10 minutes, take out of the oven and mix around. Put back into the oven for 10 more minutes.

4. Remove from the oven, let cool completely and store in a mason jar.

5. Enjoy!

   

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It’s peak local summer here in San Diego and it’s hot! Like so hot that I couldn’t even get myself to turn on the oven for the meal prep, hot. So I made this entire meal prep just for your cutting board and your stove top (and maybe even your grill!).

This is the 20th edition of Bai’s Bowls and to celebrate we wanted to lean into the best of what the end of summer has to offer. For this edition, we wanted this to work perfectly for meal prep, but also be a breakdown and menu for an incredible summer dinner party or cookout! Basically no matter the reason, this is a menu that just works.

That all said, I love to come back and remind ourselves why we are here.

Your kitchen is your sanctuary.

This is the place where you are making meals for yourself to live the best life you can. To flourish into the best version of yourself by eating foods that are healthy, well balanced, energizing, and delicious!

I believe, when you are eating foods that align with the earth and your body you really do think better, feel better, experience joy, and everything else follows.

So lock in for this one. Turn off the TV. Play some of your favorite music. Put your phone on “do not disturb”. Grab all your ingredients and make a prep sheet. Lots of steps, but it’s always just one step at a time and we guide you through the entire way. Be present and fully there as it’s not often we get to do things like this for ourselves.

Enjoy this meal prep because it’s one of the best one’s yet! 🥳🙌

My goal with this series is to transform the way you look at meal prep, using ingredients you already have while getting confident sticking to your budget. Every meal prep we’ll have a different vibe, and use different ingredients so you’ll never get bored and will always have a fridge full of delicious things to eat. It’s self care… in the form of food!

Bai’s Bowls Template: How to Build Your Bowls!

1. Start with a base of grains (hot or cold) or greens…or both if you want to make it interesting!

2. Top off the grains or greens with part of the proteins (hot or cold), veggies (hot or cold), and toppers. Wash everything down with the refresher!

3. Depending on the sauce, it may be used as a dressing, a dip, or as a drizzle.

4. You will be making salad bowls or grain bowls or a mix of both. ❤️ Sometimes I add extra add ons like tortillas, bread, etc to the grocery list so you could make tacos, sandwiches, burgers, etc!

   This is a reader-supported cooking club - kept alive by you and good taste (literally). Free subscribers get monthly recipes and paid subscribers unlock the full spread: more recipes, challenges, and meal plans!

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What’s inside the “Bai’s Bowls” meal plan?

• A curated meal plan for two, changing week by week with rotating whole food plant proteins, grains, veggies, greens, sauces, toppers, and a refresher. The idea is to fill in the gaps for breakfasts, lunches and dinners so you never miss a beat. (About 7-10 servings depending on the meal plan and how much you eat per serving.)

• Detailed recipes and instructions for each meal prep element.

• The complete grocery list for each week.

• A full prep list on how to make the most of your time to master the art of multi-tasking in the kitchen.

• Examples of the customizable options (the bowls!) you can make with each meal prep.

Week 20: Locals Only Lunch ☀️

• (2) Proteins: Charred Tofu Skewers + Summer Basil Quinoa

• (1) Grains//Carbs: Olive Oil Potato Salad

• (2) Veggies: Cali Elote Salad + Juicy Balsamic Tomatoes

• (1) Greens: Baby Arugula

• (1) Sauce: Golden Poppy Seed Sauce

• (1) Topper: Sliced Peaches

• (1) Refresher: Piña Matcha Lemonade

What you can make throughout the week with this one meal prep:

• Bowl with quinoa or arugula as the base, and loaded with veggies and tofu, topped with poppy seed sauce and sliced peaches.

• Poppyseed arugula salad topped with elote salad, tomatoes, and peaches.

• Tofu skewers + potato salad topped with tomatoes and arugula

• Elote salad, tomatoes over arugula topped with pumpkin seeds.

• The potato salad entirely by itself….IYKYK.

• Steve special: A little bit of everything!

Bai’s Tip: If you like certain items warm, you can warm them separately and then place it all together. (Ex: You can warm up the tofu and quinoa separately, then pair it with cold items such as the potato salad, tomatoes, elote salad, and poppy seed sauce.)

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The Hero Ingredient: Kiwi is that girl today. Eating just 2 kiwis a day gives you over 140% of your daily vitamin C and about 50% of your daily vitamin k. It is one of my favorite fruits for immune heath + regulation and is also incredible for digestion thanks to an enzyme called actinidin.

Bai’s Tip: I personally love to freeze the kiwis and steam the spinach (you can freeze this too!) ahead of time. It really improves the texture of the smoothie and allows it to be cold cold cold. I personally need my smoothies to be frigid - so if you’re like me, this hack will work wonders with no ice needed!

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Makes 2 smoothies

THE GOODS:

For the chia seed pudding base:

• 2/3 cups chia seeds

• 3/4 cups unsweetened soy milk

• 3 tbsp maple syrup

• 1 tsp vanilla extract (optional)

For the kiwi crush smoothie:

• 1 cup steamed spinach

• 1 cup frozen kiwi, optional skin removed (about 2 kiwis)

• 1 cup frozen passionfruit

• 1/2 medium frozen banana

• 3 tbsp hemp seeds

• 1/2 large lime, juiced

• 1 cup unsweetened soy milk

• 1/2 cup coconut water

THE METHOD:

1. Grab a (32oz) mason jar and add the chia seeds, soy milk, and maple syrup. (Optional for vanilla extract.) Stir with a fork for 1-2 minutes, then stir every 10 minutes for about 30 minutes or until you have a thick chia pudding consistency. Set aside.

2. Next, grab a steamer basket and steam the spinach for 2-3 minutes or until it’s fully soft and wilted. Set aside.

3. When the chia seed pudding is set and ready, go ahead and start making the smoothie. Toss the steamed spinach, kiwi, passionfruit, banana, hemp seeds, lime juice, soy milk, and coconut water into a high powered blender. Blend on high for 60 seconds or until fully smooth.

4. Grab two (16 oz) wide mouth jars, and pour in the about 3/4 cup of the chia pudding into the bottom of each jar. Save and store the leftover chia pudding in an airtight container in the fridge and consume within 4-5 days. 🥰

5. Distribute the entire smoothie evenly over the chia pudding in both jars. Garnish with a kiwi slice, and enjoy immediately while everything is cold!

6. Store any leftover smoothie in an airtight container in the fridge, and consume within 24 hours.

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These brookies (brownie + cookie, obviously) are already recipe-box staples on their own. But baked together, then frozen with a layer of vegan strawberry ice cream sandwiched in between? Absolutely unbelievable. Make these once and you’ll be hiding them from your partner/roommates all summer.

The Hero Ingredient: Oat flour. It’s the reason these brookies get that rich, satisfying texture without the price tag of cassava or almond flour. Bonus: rolled oats are usually even cheaper than the pre-ground stuff, and turning them into flour yourself takes a dry blender and 60 seconds, tops. Underrated ingredient with a serious nutritional and gluten-free upgrade: whole grains, fiber, complex carbs… the whole lineup!

Bai’s Tip: No eggs here, we’re using flax or chia eggs instead. Stir together your ground flax or chia with a couple tablespoons of water and let it sit 1-2 minutes until it gelatinizes into your vegan egg. Make both eggs (one for the brownie layer, one for the cookie layer) before you start on your wet ingredients. Trust me, it saves you a step later.

1 flax egg or 1 chia egg = 1 egg

• 1 chia seed egg (1 tbsp ground chia seeds + 2 1/2 tbsp filtered water)

• 1 flax seed egg (1 tbsp flax seed meal + 2 1/2 tbsp filtered water)

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Which brings me here…this is my version of a classic chicken salad but with a vegan hot honey twist! It’s spicy, it’s sweet, it’s tangy, and it’s so dang delicious. It’s the perfect recipe becuase it fits all the moods. You can eat it cold or slightly warm, you can put in onto sandwiches or in wraps, or you can eat it by itself. No matter what you’re feeling, this recipe is the one you’ve been looking for.

The Hero Ingredient: Garbanzo beans are the real lifesavers because they're packed with plant protein and fiber to keep your energy steady and your digestion track working. They digest nice and slow, so you don't get hit with any weird sugar crashes later. With a bunch of iron and magnesium, and you've got an effortless way to feel good all day long.

Bai’s Tip: Not a fan of vegan chicken or don’t want to turn on the stovetop?? You can omit the cooking of the vegan chicken in the pan, and just sub another can of garbanzo beans instead. This way you can make the chicken salad a full chickpea salad without cooking anything and save yourself the clean up. Just toss everything into a bowl with the cashew cream and viola!

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A few weeks ago I created a new series based on the original “Bai’s Bowls” setup and I have gotten tons of positive feedback. I called it “Bai’s Mini Macro Bowls” and it’s the lighter version of Bai’s bowls with less work, less time in the kitchen, yet still packed with yummy delicious meal prepped food that you are (actually!) excited to open your fridge to. Instead of juggling six to seven different components like in Bai’s bowls, we stripped it down to just four power players to tie it all together.

Less chopping, fewer pans to wash, and half the kitchen time: about 45-60 minutes with clean up. Each portion will be slightly doubled up more than what you would find over in the Bai’s bowls.…so your fridge stays fully stocked just as long. And of course the OG Bai’s Bowls isn’t going anywhere but this will alternate bi-weekly so you can decide what to cook depending on your budget, your timeline and quite frankly how much energy you have!

We are kicking things off with a menu that’s fresh, bright, and full of flavor. It’s a combo that I actually make for friends and clients all the time, and rightfully so. It’s a bowl that will make your face blush (and might get you competitive with your housemates for who gets the last bowl) from how yummy this is. It’s a turmeric rice bowl, with a “salmon” alternative made with tofu, a mango cucumber salsa, and topped off with a spicy hemp sauce. I like to call it a vegan salmon sunshine bowl, because it’s a bright and light flavor profile. Whatever you want to call these, it’s going to make your day! Consider this your invitation to eat incredibly well, crush your macro goals, and get out of the kitchen in record time so you can go catch the sunset.

Let’s get prepping!❤️

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What’s inside the “Mini Macro Bowls” meal plan?

• A curated, seasonal mini meal plan for 1-2 people, changing week by week with rotating whole-food plant proteins, carbs, fresh fiber/greens, and healthy fats (in the form of a killer sauce or dressing).

• Detailed recipes and instructions for each meal prep element.

• The complete grocery list for each week.

• A full kitchen prep list on how to make the most of your time to master the art of multi-tasking in the kitchen.

• The idea is to effortlessly fill in the gaps for your lunches, or dinners so you always have high-protein fuel on hand. (About 4–6 generous servings depending on the week and your appetite!)

Week 2: Vegan Salmon Sunshine Bowls ☀️

• Protein - Salmon Tofu

• Carb - Turmeric Basmati Rice

• Fiber - Mango Cucumber Salsa

• Healthy Fat - Spicy Hemp Sauce

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The Hero Ingredient: Almond butter is the anchor here today. It’s the magic cement keeping this whole operation from turning into a pile of loose seeds. This was our hero ingredient in our fro-yo cups too, and it’s another reason to keep this stocked in your pantry. It’s packed with healthy fats, antioxidants, and protein to keep your energy from nosediving an hour later. If you have a nut allergy, you can use sunbutter and it works just as well!

Bai’s Tip: Adjust the sugar content to meet your goals and make these on a Sunday night to have them ready to go for the week. Eat these straight out of the fridge on their own or crumble one onto your favorite yogurt parfait or chia pudding. They are best consumed cold as they aren’t a huge fan of the heat either.

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Makes one 9x9 dish:

THE GOODS:

• 1 cup gluten free puffed brown rice cereal (I love the gluten free “One Degree Organics” puffed cereal)

• 3/4 cup almonds, rough chopped

• 1/2 cup raw pumpkin seeds

• 1/2 cup shredded coconut

• 1/3 cup maple syrup

• 1/3 cup melted coconut oil

• 1/2 cup unsweetened and unsalted almond butter

• 1/2 cup mini vegan chocolate chips

• 2 tbsp flax seed meal or seeds

• 1 1/2 tbsp chia seed meal or seeds

THE METHOD:

1. Simply add all the ingredients into a large bowl and stir until everything is mixed thoroughly.

2. Grab a 9x9 dish and line it with parchment paper, then pour all your granola mixture into it. With a spatula, press the granola evenly around the whole dish and refrigerate for a minimum of 30 minutes.

3. Remove from the fridge and then cut into squares of your choosing! Store in an airtight container in the fridge, and consume within 5-6 days.

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Here’s the thing about breakfast… your cortisol is SUPPOSED to spike when you wake up. That’s not a sign that something is wrong, that’s your body doing exactly what it’s supposed to do. It’s called the cortisol awakening response and it’s a normal 40 to 75% jump in the first half hour after you open your eyes. It’s what gets you out of bed. It’s actually good!

The problem isn’t that spike. The problem is what happens if you don’t eat. And hey, this is no judgment, just a reminder that breakfast and your health goals actually co-exist.

There’s a study done specifically on women that found people who skipped breakfast had elevated cortisol from the morning all the way through the afternoon, plus a flattened cortisol rhythm and higher blood pressure. Your body isn’t confused when you skip breakfast. It’s just still sitting there waiting for food that never came, and it keeps that stress hormone cranked up because as far as it knows, food might not be coming at all today.

If you have PMOS (formally PCOS) or endo, you are not starting this from zero like everyone else. Inflammation and insulin resistance are already part of your baseline. So skipping breakfast isn’t a neutral choice for us the way it might be marketed as for everyone else and it’s actually contributing to your inflammation.

And can we talk about intermittent fasting for a second? Because I have thoughts.

Of all the intermittent fasting studies sitting in Harvard’s own database, only a handful even included women. None of the controlled studies focused on women specifically. And in the research that did include both, one study found IF improved insulin sensitivity in men while it made glucose tolerance WORSE in women. So next time someone tells you their 16:8 window changed their life, ask them if they have a uterus. Because a lot of what we’ve been told about fasting was tested on bodies that don’t cycle.

Here’s what I’m actually eating and how I put together my breakfast plate!

Building a balanced plate is honestly a little bit of an art. It's not about hitting some perfect macro split (bc for real I can’t stand that thinking), it's about making sure a few things are actually on your plate at the same time. Protein so you're not running on empty later in the day and so your blood sugar is balanced. Fat because it slows everything down *and* keeps you satisfied. Fiber because that's what controls how fast the sugar in your fruit or your bread actually hits your bloodstream. And then something colorful because the colorful food is often the food with the most micronutrients, the most fiber AND the most flavor. Once you get the rhythm of it, you're not following a recipe anymore, you're just building.

Plate One ☀️

Rough estimate on this plate: about 28 to 32g protein and 14 to 16g fiber, give or take based on your portions.

What were working with: Dirty soy matcha, watermelon juice with inositol, zinc, CoQ10, vitamin D, quercetin and B complex, vegan Spanish omelette, avocado with flakey salt, buckwheat waffle with peanut butter, mango, raspberries, strawberries, cucumbers with hemp seeds, maple syrup.

That juice is basically a PCOS protocol that tastes delicious. Inositol is one of the most studied supplements out there for insulin resistance and ovulation in PCOS. Zinc and quercetin are both anti inflammatory. CoQ10 supports egg quality and cellular energy. I’m not just drinking watermelon juice, I’m drinking my supplements because you will not catch me taking 20 pills or even 2.

The omelette, avocado and hemp seeds are protein and fat before any sugar hits my bloodstream. That’s what actually keeps you steady instead of crashing by 10am. And the fruit isn’t “sugar for breakfast,” it’s fiber slowing that sugar down plus real vitamin C in whole food form!

Plate Two 🥯

Rough estimate on this plate: about 35 to 40g protein and 20 to 23g fiber, give or take based on your portions.

What were working with: Soy milk latte, electrolytes, tempeh bacon, chia pudding with kiwi and dates, sauteed kale, edamame hummus bagel.

Electrolytes first thing matter more than people give them credit for, especially if you’re depleted from your cycle or just dehydrated from sleeping all night. They’re doing some of that same cortisol regulation work we just talked about.

Chia pudding with kiwi and dates is fiber and natural sugar together, so it’s not spiking you the way sugar on its own would. Tempeh bacon and edamame hummus is plant protein, twice, which most breakfasts have basically none of. Bagel and coffee is not a breakfast on its own, it’s a snack that I personally can’y get enough of so I add some extras to make it PMOS friendly!

This isn’t about eating perfectly or performing wellness for the internet. It’s about starting your day already ahead before you’ve even left the house!

Which plate are you making first?? Tell me in the comments!

Sources:

• Cortisol awakening response, Endocrine Society: https://www.endocrine.org/journals/endocrine-reviews/the-cortisol-awakening-response

• Breakfast skipping and cortisol in women, ScienceDirect: https://www.sciencedirect.com/science/article/abs/pii/S0031938414006684

• IF research gap in women, ISSA: https://www.issaonline.com/blog/post/this-hot-diet-trend-is-not-recommended-for-women

• 2026 systematic review of IF in women, Frontiers in Nutrition: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2026.1818813/full

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The Hero Ingredient: Strawberries. We’re deep in peak summer strawberry season and I refuse to let it pass us by. If you haven’t hit up your local farmers market yet, this is your sign. I say this all the time but seriously, go meet your farmers! Get the ugly, imperfect, insanely sweet ones that never make it to a grocery store shelf. They taste better because they are better: more antioxidants, more nutrients, picked at actual peak ripeness that day instead of shipped green across the country. This is a savory way to use one of my favorite fruits and is a fun switch up on a traditional pico. Your immune system will thank you, and this salsa definitely will, too! 🍓

Bai’s Tip: This rub is my absolute favorite in the summer, don’t let the taco title fool you, it goes on basically everything. Our go-to move: marinate a big batch of tofu strips ahead of time and cook it off for easy meal prep all week, or throw it down for a family dinner when you want something that feels a little more special. Set it and forget it…eat well all week. That’s the whole philosophy of basically everything we do here!

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The Hero Ingredient: Almonds are the star of this sauce and for good reason. They’re what take this from “blended veggies” to a sauce that actually tastes creamy and decadent. The fat and texture they bring is the whole reason Romesco feels rich instead of thin and watery. I like to use whole, raw almonds as the skins really add to the texture that I adore about this sauce! If you want it more smooth and creamy, you can used blanched! *If you have an almond or nut allergy, swap for hemp seeds.

Bai’s Tip: Make your tofu ricotta ahead of time. It’s a genuine time saver, but it also thickens up and gets better the longer it sits in the fridge. Also, if you’re worried about the current state of agriculture (hello weird parasite outbreak) in the US and are nervous about using things like raw parsley and tomatoes, either omit them completely (you may need to add a little water to the sauce) and use canned tomatoes, OR (my preference) buy them locally at your farmers market or from your CSA box!

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The Hero Ingredient: Almond butter is the top dog today. It is packed with healthy monounsaturated fats that lower bad cholesterol and help stabilize blood sugar. One serving also delivers a dose of Vitamin E to protect your cells, plus a filling mix of protein and fat for sustained energy. On top of all that, almond butter acts as an emulsifier and basically turns this yogurt cup into an ice cream cup. If you have ever frozen plain yogurt, you know it melts the second it hits air. These cups hold their frozen texture much longer once they are out of the freezer.

Bai’s Tip: If you are like me and one whole treat is too much at once, pull them from the freezer, set them on a cutting board, and slice them in half so you can eat one now and save one for tomorrow. If you have silicone muffin cups, use those instead of parchment liners. They are tougher, they don't rip, and the rounded bottoms make it so much easier to pop each treat out (I bought mine four years ago and still use them constantly). And if you can't find unsweetened vegan Greek yogurt, just adjust the maple syrup to taste. I like starting with unsweetened yogurt and adding my own sugar so I control exactly how much goes in and can keep it unrefined, since most sweetened vegan yogurts rely on plain cane sugar, which hits your body very differently than something like maple or agave.

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If you are like me, and when you have an inflammatory diagnosis, (PMOS, endo, etc) it’s easy to feel like you have to shrink your options. But taking care of your hormones is about filling your kitchen to the brim with things that make you feel good, and that also taste great too! That is exactly why this week is all about the Mezze Market style of eating. Where you get to load up your plate with a little bit of everything: veggies, warm grains, healing herbs, plant proteins, and mixed greens. This way you leave the table feeling fueled, satisfied, and getting a wide amount of plants into your diet.

….Think of this meal prep as a vibrant grazing board right in your fridge. We are leaning into the summer produce with lots of fresh herbs like dill, mint, and parsley. It’s about opening the fridge door and having a million ways to build a plate based on exactly what your body is asking for that day.

Let’s get this market started!

My goal with this series is to transform the way you look at meal prep, using ingredients you already have while getting confident sticking to your budget. Every meal prep we’ll have a different vibe, and use different ingredients so you’ll never get bored and will always have a fridge full of delicious things to eat. It’s self care… in the form of food!

Bai’s Bowls Template: How to Build Your Bowls!

1. Start with a base of grains (hot or cold) or greens…or both if you want to make it interesting!

2. Top off the grains or greens with part of the proteins (hot or cold), veggies (hot or cold), and toppers. Wash everything down with the refresher!

3. Depending on the sauce, it may be used as a dressing, a dip, or as a drizzle.

4. You will be making salad bowls or grain bowls or a mix of both. ❤️ Sometimes I add extra add ons like tortillas, bread, etc to the grocery list so you could make tacos, sandwiches, burgers, etc!

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What’s inside the “Bai’s Bowls” meal plan?

• A curated meal plan for two, changing week by week with rotating whole food plant proteins, grains, veggies, greens, sauces, toppers, and a refresher. The idea is to fill in the gaps for breakfasts, lunches and dinners so you never miss a beat. (About 7-10 servings depending on the meal plan and how much you eat per serving.)

• Detailed recipes and instructions for each meal prep element.

• The complete grocery list for each week.

• A full prep list on how to make the most of your time to master the art of multi-tasking in the kitchen.

• Examples of the customizable options (the bowls!) you can make with each meal prep.

Week 19: Mezze Market 🧺

• (2) Proteins: Crispy Sheet Pan Falafel + White Bean and Olive Salad

• (1) Grains//Carbs: Lemon-Herb Quinoa

• (2) Veggies: Sautéed Harissa Seasoned Peppers + Roasted Carrots Cubes

• (1) Greens: Massaged Kale

• (1) Sauce: Tzatziki

• (1) Topper: Vegan Feta or Pomegranates Seeds

• (1) Refresher: Mint Limeade Cooler

What you can make throughout the week with this one meal prep:

• Mezze platter: falafel, white bean salad, peppers, carrots, tzatziki, and served with pita bread

• Grain bowl with quinoa or kale as the base, and loaded with veggies and proteins, topped with tzatziki and vegan feta or pomegranate seeds.

• Snacks of veggies with tzatziki served with limeade

• Falafel wraps with tzatziki and kale with side white bean salad

• Tzatziki kale salad with quinoa, peppers, and falafel

Bai’s Tip: If you like certain items warm, you can warm them separately and then place it all together. (Ex: You can warm up the falafel, quinoa, peppers, carrots separately, and then pair it with cold items such as the white bean salad, kale, and tzatziki.)

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The Hero Ingredient: The hero ingredient today is arugula! I love using it as the base because that peppery bite completely elevates all the other flavors. Plus, any reason to add extra greens into your daily routine is a big win. Arugula is incredibly good for you, and loaded with antioxidants, fiber, and calcium. More greens the better!

Bai’s Tip: This salad is absolutely beautiful when it’s all put together. It’s colorful and bright in the way it looks and how it tastes. If you ever need to bring a dish to a dinner party or a potluck and want to wow everyone, this is the best one you could possibly bring. Never underestimate the power of a really good salad. If done right, like this one, it could easily be the best selection on the whole menu.

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The Hero Ingredient: The hero ingredient is edamame today. I love adding these because they are an incredibly easy way to sneak in some extra plant based protein and fiber. Edamame is packed with essential vitamins and minerals like iron, folate, and magnesium which are amazing for supporting your body and keeping your energy up throughout the day. I always keep a bag or two of frozen edamame on hand just in case I need a quick protein boost in a dish.

Bai’s Tip: I have two tips today. First, when you are breaking the uncooked maifun noodles, it will be slightly messy, so it’s best to do it over a large bowl to catch any loose pieces of noodles. Otherwise, you'll be finding tiny noodle pieces all over your kitchen floor for the next week (speaking from experience).

Secondly, make sure to let the jars sit on the counter for 15–20 minutes to take the chill off before adding your hot water. If you pour boiling water straight into a cold glass jar fresh out of the fridge, the drastic temperature change can actually crack the glass (also speaking from experience 😜). Letting it come to room temperature first keeps you and your ramen jar safe.

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The Hero Ingredient: I’m talking all about chickpeas. They deliver a clean source of plant protein to keep your energy steady throughout the day and have complex carbohydrates that prevent blood sugar spikes/crashes. Plus they are packed with dietary fiber which beyond supporting smooth digestion and a healthy gut microbiome, plays a direct role in hormone regulation. It definitely something we need in our diets now more than ever.

Bai’s Tip: Do not rush the simmer. Once your fire roasted tomatoes and veggie broth are in the pan, resist the urge to crank up the heat just to speed things along. Good things take time, and a low and slow cook allows the acid in the tomatoes to mellow out, the mushrooms to infuse the sauce, and the broth to condense into a rich gravy. When it’s thick and jammy, you are ready to serve!

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If you’ve been hanging out around here for a while, you know how much I love the original “Bai’s Bowls” setup. There is nothing quite like opening your fridge on a Tuesday and seeing a gorgeous, colorful spread of multiple proteins, grains, greens and everything else meal prepped and ready to go. That said, we are right in the thick of a gorgeous San Diego summer and it’s hot! The sun is out, the beach is calling, and the absolute last thing any of us wants to do is spend 90 precious minutes (or lets be real often longer 🤪) sweating over a hot stove while the perfect afternoon passes us by.

That’s why I am so stoked to introduce Bai’s “Mini” Macro Bowls. We are flipping the script and mastering the art of “more for less.” Instead of juggling six to seven different components, we are stripping it down to just four power players to tie it all together. Don’t worry, the OG Bai’s Bowls isn’t going anywhere but this will alternate bi-weekly so you can decide what to cook depending on your budget, your timeline and quite frankly how much energy you have!

• one plant protein

• one carbohydrate

• one nutrient-dense green or source of fiber

• one healthy fat in the form of a dressing or sauce

Less chopping, fewer pans to wash, and half the kitchen time: about 45-60 minutes with clean up… MAX! Each portion will be slightly doubled up more than what you would find over in the Bai’s bowls.…so your fridge stays fully stocked just as long.

We are kicking things off with a menu that radiates California summer. We’re roasting up a massive batch of garlic + lime chickpeas and tempeh, baking chili-crunch sweet potato wedges, and blending a delicious avocado cilantro dressing. It’s vibrant, it’s anti-inflammatory, and it’s deeply satisfying. Consider this your invitation to eat incredibly well, crush your macro goals, and get out of the kitchen in record time so you can go catch the sunset.

Let’s get prepping!❤️

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What’s inside the “Mini Macro Bowls” meal plan?

• A curated, seasonal mini meal plan for 1-2 people, changing week by week with rotating whole-food plant proteins, carbs, fresh fiber/greens, and healthy fats (in the form of a killer sauce or dressing).

• Detailed recipes and instructions for each meal prep element.

• The complete grocery list for each week.

• A full kitchen prep list on how to make the most of your time to master the art of multi-tasking in the kitchen.

• The idea is to effortlessly fill in the gaps for your lunches, or dinners so you always have high-protein fuel on hand. (About 4–6 generous servings depending on the week and your appetite!)

Week 1: Summer in San Diego 🌅

• Protein - Garlic & Lime Roasted Chickpeas + Tempeh

• Carb - Chili Crunch Sweet Potatoes Wedges

• Fiber - Messaged Kale or Spring Mix

• Healthy Fat - Avocado Cilantro Dressing

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The Hero Ingredient: I know we have used this as the hero ingredients for the last few recipes, but I really wanted to show you how versatile it is and to show you how easy it is to get extra protein into your meals. Tofu strikes again, but this time we are blending it into the most insanely creamy ranch sauce you’ve ever tasted. It’s my favorite trick for getting that rich, comforting texture we love while keeping things totally dairy-free and anti-inflammatory. Not to mention it sneaks in 20g of clean plant protein per serving!

Bai’s Tip: Go and find a local farmers market and try to find the corn, cherry tomatoes, broccolini, and dill locally. You will be surprised that you will come home with extra goodies, some new friends, and hopefully some inspiration to make yummy food for yourself. Aka this corn and dill pasta! There is nothing better than grabbing an iced matcha/coffee, strolling the market stalls, and bringing home the sweetest summer produce you can find. It gives you a reason to get outdoors, supports our local growers, and just feels like pure summer magic.

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Serves 3-4

The Goods:

For the sautéed veggies:

• 1 tbsp olive oil

• 3 cups corn kernels

• 1/2 tsp paprika

• 1/4 tsp salt

• 1/4 tsp black pepper

• 1 broccolini bunch, diced and ends removed

For the ranch sauce:

• 1 block firm tofu, drained

• 1/2 large lemon, juiced

• 1/4 cup unsweetened plain soy milk

• 1/4 cup pickle juice (juice from a pickle jar)

• 1 tsp salt

• 1 tbsp nutritional yeast

• 1 tsp granulated garlic

• 1/2 tsp onion powder

• 1 tsp apple cider vinegar

For the pasta:

• 1 package gluten free or regular bowtie pasta (I love the jovial brand)

• 1 cup small cherry tomatoes, sliced in half

• 1/4 cup minced dill

The Method:

1. Fill a large soup pot 3/4 full with salted water. Place on the stovetop and begin to heat up the water. When the water is boiling, add the bowtie pasta and cook to package instructions. Drain the cooked pasta and add a drizzle of oil (or saved pasta water) to pour on the noodles to prevent them from sticking. Set aside with a lid on.

2. Next, heat a large cast iron on medium. Add the olive oil once hot. Add the corn, paprika, salt, and black pepper. Sauté for 3-4 minutes.

3. Add the broccolini and sauté for 2-3 minutes or until the broccolini turns bright green and slightly fork tender. Remove from heat and set aside.

4. Make the ranch sauce. Toss all the ingredients into a high powered blender, and blend on high for 1-2 minutes or until fully smooth. Set aside inside the blender with a lid on, for ease of pouring later.

5. When the noodles are ready, the sauce is made, and the veggies are cooked, then toss everything together in a large mixing bowl. Stir in the cherry tomatoes and minced dill.

6. Serve and enjoy immediately while everything is still warm or save as a pasta salad for the perfect meal prep.

7. Store any leftovers in an airtight container in the fridge. Consume within 3-4 days.

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