This summer happened way too fast and was so busy that I barely had time to breathe. And that’s exciting. That’s new. That means I was successful this summer, right? Yes. I was busy. And as a private chef and someone building their own business, that is a big goal. The business becomes the thing that takes over your mind. So while I had absolutely zero time to think, every time I finally sat down to breathe, I was worried I wasn’t busy enough.

If you know me, you know I go all in. 100% into everything I do. And as glorified as that sounds, sometimes it’s a flaw. Because it’s impossible to live in that mindset all the time. I’m all or nothing, and I’m trying to find that happy medium. So now that summer and busy season are dwindling down, the overthinking has begun.

What if I get no more bookings?

What if everyone stops?

What if no one wants me anymore?

Am I doing enough?

How do I make this better?

How do I fix this menu?

How do I scale this business?

Keep in mind, I am just getting started. 22 years old. From scratch.

Sometimes my brain thinks these things need to happen in a day and that one slow week somehow equates to a slow year. But that’s the all-or-nothing mindset I have, and the constant fear that I’m not doing enough. It eats away at me. And I think that’s the part people don’t always see. You can be busy and still feel behind, you can be successful and still feel like you haven’t done enough, you can be building something you’re incredibly proud of and still wonder if you’re actually good enough to be doing it. And maybe that’s what I’m learning right now: success doesn’t always feel like success while you’re in it. Maybe it never will.

Sometimes you have to slow down to actually realize how far you’ve come. For me, when I am having a hard time with imposter syndrome, I try to remind myself that it’s only been a year. Rome wasn’t built in a day (I know, I know- corny), and I AM YOUNG! I have time. And hard work always wins. I just have to keep waking up and doing the damn thing.

9:30 p.m. thoughts. So here is your reminder: social media is highlights, glorified and curated. I have many bad days and lately, I’ve been struggling. But I am also so excited, so happy with this journey of mine, and have amazing people by my side. And if there is one thing my therapist has instilled in me, it’s that two things can coexist at once.

One of my favorite parts of my job actually happens before I ever step into a client’s kitchen: designing their menu.

A lot of people probably picture private chef work as showing up, cooking a bunch of food, and leaving with a stocked fridge. And while that is obviously part of it, there is a lot more thought that goes into what actually ends up on that menu.

Here’s a look at what happens behind the scenes, and arguably, one of my favorite parts of my job.

It Starts With the Intake

Before I create anything, I have every new client fill out an intake form. I want to understand the full picture and not just what foods they like. I ask about their goals, grocery budget, dietary restrictions, allergies, preferences, schedule, and anything else that might affect the way I build their meals. In some cases, I’ll also tour their kitchen so I can get a feel for the space, equipment, storage, and what they already have on hand. If a kitchen tour isn’t practical, that’s completely fine too. Clients can simply tell me what they have available.

From there, I have enough information to start building their first menu.

The Mockup

I don’t just cook blindly- ever…

I create a mockup menu for the client to look over first. This gives us a chance to make sure we’re on the same page before I begin shopping and prepping. They can tell me what they love, what they aren’t interested in, what they’d like more or less of, or if there’s something they’d like swapped. Once we get a feel for what works, we have a system- and we are always updating it together. Some weeks they have favorites, some weeks they don’t. I don’t take it to heart, I just keep growing with them.

What the Weekly Menu Looks Like:

This is the exact menu format I send to my clients. The notes section is structured around exactly what that client needs for the week.

Every Sunday, once we are officially working together, I send over their menu for the upcoming week. They review it and send me any feedback before I begin planning the prep. My baseline package includes 3 meals, with 4 servings of each meal. That means that every client starts with those three core meals (12 servings/meals total), and then we can build from there depending on what they need. Additional add-ons can include things like high-protein snacks, drinks, breakfasts, or other items that make sense for their routine.

The Menu Changes with the Person

This is probably one of the biggest things I want people to understand about my service:

I don’t have one menu that I give to every client!!!

The menu changes based on what someone is actually going through and what they need from their food. Maybe someone needs more protein. Maybe they’re trying to increase their fiber intake. Maybe they’re an athlete with higher energy demands. Maybe they’re going through a particularly busy or exhausting period and need meals that are easy, nutrient-dense, and satisfying. Maybe they’re looking for meals that support a specific nutritional goal. Whatever the situation is, I take that into consideration when I’m designing their week. I’m constantly asking myself: What does this person actually need right now, and how can I make that enjoyable to eat? Because nutritious food doesn’t have to feel like “health food.” Often times for the athletes I work for, I am actually trying to re-create their favorite unhealthy foods into something almost exactly the same. But cleaner… lol.

Then There’s the Inventory

Because my service is completely in-home, inventory management is also a big part of the process. Every week, I cross-reference my inventory sheets before I make my grocery list. The goal is to avoid buying something a client already has sitting in their pantry, refrigerator, or freezer. It sounds simple, but when you’re working in multiple kitchens, keeping track of what is already there becomes really important. And I’ll be honest- sometimes I forget something. Especially since I am working with 6-8 people most weeks. If I’m unsure whether a client has something, I’ll just text them:

“Hey! Do you happen to have _ at home?”

It takes two seconds and saves me from unnecessarily buying something they already have. Not to mention the people I work for are kind and flexible!

Shopping Locally When I Can

I also try to keep the shopping process as fresh and local as possible. Whenever I can, I love going directly to the butcher shop or farmstand for ingredients. The downside is that these places obviously don’t have access to my inventory sheets, so I have to be extra intentional about knowing what each client already has at home. For everything else, I’ve been ordering from the organic section at Whole Foods for delivery. Yes I would obviously rather hand pick items, but since I don’t live particularly close to a Whole Foods, delivery has actually been incredibly convenient- and so far, I haven’t had any issues with it.

Where I’m Taking This Next

One of the things I’m most excited about as I continue to build is expand the nutrition side of what I do.

I’m currently working toward bringing a registered dietitian onto my team. The idea is to eventually have an RD work alongside me to help develop and review the nutrition side of my menus and create more comprehensive packages for clients. I love the culinary side of what I do, but I also want to continue building a business where the food is thoughtfully designed around the individual and not just because something tastes good, but because it makes sense for that person’s goals and needs. Having an RD as part of the team will allow me to bring those two sides together: the culinary experience and professional nutrition expertise. It’s something I’m really excited to build into the next phase.

The Menu Is More Than a List of Meals

By the time I walk into someone’s kitchen, I’ve already thought through quite a bit.

I’ve considered their goals, preferences, restrictions, budget, what they already have, what needs to be purchased, what will hold up well throughout the week, and how the meals fit together.

THEN I get to actually cook it. That’s the part you see, but the menu is where the process really begins!

The part you don’t always see is more often times than not the most important!

Hi! It’s been a while.

My life this summer has essentially consisted of prepping, packing, and plating. I’ve met so many incredible people, made new connections, and continued to dive deeper into the work I’m most passionate about.

While nutrition-focused meal prep is my main service, and something I’m really trying to build, private dinners and events have been happening all summer, too. And honestly? I love the variety. They add a little funk to my schedule and have opened the door to so many new opportunities, people, and ideas.

More specifically: themed dinner parties.

Because who doesn’t love a theme?

For this one, I took it all the way back to my culinary school days in Florence with a Tuscan-inspired dinner. It was so much fun.

Loved ones gathered around a long table, talking and laughing all night over homemade pasta, bread, wine, and good food. It genuinely felt like I was back in Europe.

The caveat? This time, I wasn’t just the student.

The Mediterranean way of eating is something I’m deeply passionate about, and I love letting that influence shine through in both my meal prep menus and my dinner parties. As always, I try my best to shop locally and seasonally whenever I can.

The People Behind the Table

For this dinner, I also had the opportunity to work alongside two incredible local women entrepreneurs who recently started a social club in the area.

They are wildly talented, with backgrounds in florals, event planning and management, calligraphy, table design, and so much more. But what really stands out to me is their ability to bring a room full of strangers together and somehow turn them into friends.

There’s something really special about that.

They create an environment where people actually connect, and I think the world needs more of that. As a young woman building my own business, I really look up to women like them.

Behind the Scenes

Now, let’s get into the food.

I prepped for eight hours for this one… oof.

I’m still a newbie, so naturally, things take me a little longer than they probably will someday. But as always, it was worth it in the end.

I started the night before with an olive oil cake and coconut cream, then made a fresh focaccia dough the morning of.

Two things I learned (or relearned) from this dinner:

1. Dessert can almost always be done the night before.

Do it. It will make your life significantly easier the day of the event.

2. Don’t forget to start your dough.

Focaccia takes time and patience. I almost forgot about the focaccia crostini’s and learned the hard way.

Later that morning, I made my homemade pappardelle and weighed out individual portions. I floured them generously, spread them onto sheet pans lined with parchment paper, wrapped the pans tightly, and froze the pasta.

This was one of the best decisions I made because it made dinner service so much less stressful.

I also dried fresh herbs from my mom’s garden to crush over the dishes as garnish and prepped all of my vegetables.

At this point, the girls were starting to design the table. I got to watch the entire thing unfold while continuing to work through my prep list.

It was honestly inspiring to watch.

Then everyone arrived.

Spritzes and wine were poured, everyone sat down, and it was game time for me.

Antipasti

Whipped Ricotta with Honey & Olive Oil
Fresh ricotta whipped with lemon zest, finished with wildflower honey, extra virgin olive oil, sea salt, and cracked black pepper. Served with grilled rustic bread.

Marinated Olives
Castelvetrano and Kalamata olives marinated with rosemary, garlic, and citrus peel.

Heirloom Tomato Panzanella
Heirloom tomatoes, toasted rustic bread, red onion, basil, extra virgin olive oil, and red wine vinegar.

Main Course

Handmade Pappardelle with Wild Mushrooms
Fresh pappardelle tossed with wild mushrooms sautéed in garlic, thyme, white wine, and olive oil, finished with Parmigiano Reggiano.

Sides

Crispy Rosemary Fingerling Potatoes
Roasted in olive oil with garlic, rosemary, and flaky sea salt.

Charred Green Beans
Sautéed with olive oil, garlic, and lemon zest.

Dessert

Olive Oil Cake with Seasonal Berries
A light Tuscan-inspired olive oil cake served with whipped cream and fresh seasonal berries.

Guest Count: 10
Estimated Food Cost: $450
Prep Time: 8 hours

At the end of the day, it’s not really just about the food.

It’s the table. The people. The conversations. The little details. The way food can transport you somewhere else or make you feel like you’re exactly where you’re supposed to be.

One of the guests sent me a text later that night:

“What an awesome event that was. It was like reliving my 80th in Florence. Only the food was better!! Your culinary skills are only matched by your creativity.”

Still figuring all of this out. Still learning, still building, still finding my style and becoming more confident in the kitchen with every prep and dinner I do.

And that comment right there?

Might have just made my year.

This summer dinner party menu has already been requested five times- and I completely understand why.

It’s fresh, herby and citrusy. What I love most about this menu is how approachable it is. It feels elevated without being over complicated, making it perfect for everything from backyard dinners to special celebrations. Oh, and did I mention it is packed with garlic? Essential.

Another reason it’s become such a favorite? It’s customizable. I have been serving it family-style, and each component is served separately, so guests can build their own plates and go back for exactly what they love. This is relaxed entertaining at its best.

Appetizer

Whipped Goat Cheese with Roasted Grapes & Balsamic Glaze
Creamy whipped goat cheese topped with roasted seasonal grapes, balsamic reduction, fresh thyme, cracked black pepper, and served with grilled sourdough crostini.

I’ve also swapped the roasted grapes for blistered cherry tomatoes with basil and balsamic.

Salad

Heirloom Tomato & Cucumber Salad with Basil Vinaigrette
Fresh heirloom tomatoes and crisp cucumber tossed with basil, shallots, extra virgin olive oil, fresh lemon juice, flaky sea salt, and cracked black pepper.

Other salad variations I’ve served include a classic Caesar, arugula with shaved fennel and Parmesan, and a traditional Caprese.

Main Course

Lemon Herb Roasted Boneless Chicken Thighs with Garlic Pan Jus
Served with crispy rosemary baby potatoes and charred summer corn & zucchini with lime herb butter.

I’ve also swapped the vegetables for glazed carrots, roasted asparagus, or a mix of charred seasonal summer vegetables.

For the potatoes, I’ve made them whole, smashed, or halved with plenty of grass-fed butter, fresh herbs, flaky sea salt, and garlic.

Vegetarian Option: Roasted cauliflower steak with garlic pan jus.

Dessert

Dairy Free Lemon Mascarpone Panna Cotta with Blueberry Compote
Silky lemon-infused panna cotta topped with warm blueberry syrup and finished with fresh citrus zest.

This menu is incredibly easy to keep seasonal while staying fresh, bright, and delicious. It’s one of those menus that always seems to please a crowd, no matter the occasion.

Whether you’re hosting a private dinner, celebrating something, or simply inviting over a few friends, this is the kind of meal that feels effortless but still leaves an impression and satisfaction. Simple, seasonal, and one you will come back to all summer long.

It isn’t just about the food- it’s about the memories!

This was a special evening celebrating a 60th birthday party with 12 women who have been friends since they were 10 years old. Gathered in a little cottage in Humarock, they celebrated not only a birthday, but a lifetime of friendship, love, and shared memories.

They laughed, they sang, they reminisced. They led with gratitude, joy, and the kind of connection that only comes from decades of friendship. These are the moments that make me so passionate about what I do. Yes, they sat around the table to enjoy the food I prepared, but it was the way they connected over it that brought me joy. Not to mention the endless encouragement they offered me along the way. As a young entrepreneur, people like this are such an important part of my journey and growth.

To make the evening even more special, one of my friends from culinary school flew in to lend a hand. As graduates of Italian culinary school nearly a year ago, this dinner felt like a celebration for us too. She did far more than help- she showcased her talent, creativity, and calm presence throughout the evening. Whether we were navigating a tight kitchen space or adding an extra creative touch to a dish, having her by my side was exactly what I needed. My heart was also craving an Italy reminisce session…

The menu was designed to feel casual yet elegant, a contrast that can always be achieved through thoughtful food.

Casual Coastal Elegance with an Elevated Touch

Menu

• Whipped ricotta three ways: Tomato Basil, Garlic & Thyme, and Lemon Mint Blueberry, alongside a goat cheese spread with blistered tomatoes and crostini

• Shrimp cocktail

• Strawberry, fennel, arugula, goat cheese, and toasted almond salad with lemon vinaigrette

• Homemade focaccia (duh) with two varieties of herbed whipped butter, including roasted garlic

• Baked garlic and lemon chicken thighs

• Poached cod in white wine with citrus and dill (Taylor’s masterpiece!)

• Fresh summer vegetables

• Smashed baby potatoes tossed in the leftover whipped butter

• Fluffy farro

• Berry Chantilly Cake

• Lemon Olive Oil Cake

This menu is a perfect example of the saying: why choose one when you can have both?

Life is meant to be enjoyed. Be happy, celebrate often, and when you’re given the opportunity to choose between two tasty options, always choose both.

How do I make healthy dinners happen on busy week nights?

My answer is always the same:

It starts with three things:

• A protein you enjoy eating

• A carbohydrate that cooks in under 20 minutes

• Vegetables that require little to no prep

Build your meals around those three categories and you’ll never have decision fatigue!

Here are my recommendations.

Protein

My favorite proteins for quick weeknight meals are:

• Salmon

• Grass-fed ground beef

• Ground turkey

• Ground chicken

Lately, I’ve also been experimenting with regenerative meat blends. They can be a great way to support local farms while adding variety to your meals. Good for your heart, bones, muscles- all of the above!

Ground meats are especially helpful because they cook quickly, can be seasoned a hundred different ways, and work with almost any cuisine you may be craving.

Carbohydrates

Why do carbs get a bad reputation?! They’re one of the easiest ways to build a satisfying and balanced meal. Emphasis on the satisfying.

My favorites:

• Sweet potatoes

• Baby potatoes

• Fingerling potatoes

• Purple potatoes

• Quinoa

There are so many varieties of potatoes available throughout the year, especially if you shop at local farmers markets. Switching up your potato variety is one of the easiest ways to keep meals interesting without changing your entire routine.

Quinoa is another staple because it’s quick and easy. In our case, it pairs well with salmon.

Vegetables

For weeknight cooking, we’re looking for vegetables that provide fiber without creating extra work.

My favorites:

• Asparagus

• Green beans

• Leafy greens

• Cherry tomatoes

Most require little more than a rinse before cooking, making them perfect for busy evenings.

Side note: Blanched green beans with flaky mineral salt on top is such a good snack.

The goal isn’t perfection!

Meal Idea #1: Sweet Potato Taco Bowls

You’ll Need:

• Ground beef or turkey

• Sweet potatoes

• Leafy greens

• Cherry tomatoes

• Avocado

• Taco seasoning

Prep:

Dice sweet potatoes and roast at 425°F until tender.

While they’re roasting, brown your ground meat with taco seasoning.

Layer leafy greens into a bowl and top with roasted sweet potatoes, seasoned meat, cherry tomatoes, and sliced avocado.

Meal Idea #2: Maple Dijon Salmon Bowls

You’ll Need:

• Salmon

• Quinoa

• Asparagus

• Cherry tomatoes

• Leafy greens

• Maple syrup

• Dijon mustard

Prep:

Cook quinoa according to package instructions.

Whisk together maple syrup and Dijon mustard to create a quick glaze.

Cube the salmon into bite-sized pieces and toss with half of the glaze.

Roast the salmon and asparagus on a sheet pan at 425°F until cooked through.

While the salmon cooks, blister cherry tomatoes in a skillet.

Layer quinoa, leafy greens, asparagus, salmon, and tomatoes into bowls.

Drizzle with the remaining maple Dijon glaze before serving.

Why I Love Them:

These meals check every box:

• Protein

• Fiber and carbohydrates from the sweet potatoes

• Healthy fats from the avocado

• Micronutrients from the greens and tomatoes

Nourishing, satisfying, and customizable.

Switch the protein, potato variety, seasoning blend, or toppings each week and you’ll have entirely different meals!

When my friend asked me a few months ago to cook for her very first yoga retreat, I said yes immediately without really thinking because, well, of course I did. It sounded like a dream. I loved cooking, I loved yoga, and I taught yoga and fitness, so it felt like the perfect combination of everything I was passionate about. I had always wanted to attend a yoga retreat, never mind be a part of one. As the date got closer, the nerves started to settle in. The food had to do more than simply taste good; it had to nourish, create connection, and meet the needs of eleven different people, all in a kitchen I had never worked in before. But somewhere along the way, I realized that maybe this is exactly the kind of environment where I thrive: the unknown, the challenge, and the opportunity to create something meaningful for people I had never even met before.

What started as a group of some strangers and some friends, quickly became a community woven together within the four walls of a Vermont house. A house surrounded by what felt like endless open land. There was running through the grass, swimming in the creek, being around the dinner table for hours. As I served dinner, all I could hear was laughter that echoed through the house- bonds formed that I know will last a lifetime.

So what did I make? A whole bunch of different things. The menu was centered around nourishing, whole-food meals that felt both comforting and energizing, with plenty of homemade touches throughout the weekend.

Here were a few favorites:

Banana Oat Pancakes
A retreat breakfast staple. Fluffy, naturally sweetened with maple syrup, and topped with fresh fruit.

Banana Blueberry Oat Bread
Packed with fresh blueberries and oats, ideal alongside hot coffee in the morning.

Chocolate Date Balls
Rich, fudgy, and naturally sweet, these are my go-to fan favorite. I served these before morning flows.

Sweet Mango Date Balls
The retreat favorite, blending dates and dried mango into the perfect grab-and-go snack between yoga and hiking.

Coconut Lime Cod with Baby Bok Choy
One of my favorite dinners of the weekend. Light, fresh, and packed with flavor, I ensured it tasted nourishing without being heavy.

Tomato-Glazed Chicken with Roasted Root Vegetables
A satisfying meal that brought everyone together around the table after a day of movement and connection. I loved having this as a constant protein option.

Handmade Pasta with Herb and Garlic Tomato Sauce
There is just something special about handmade pasta. I learned this one the first day of culinary school! This dish felt perfect for the first night upon arrival.

Double Chocolate Cake with Whipped Strawberry Frosting
Because balance. Rich chocolate cake paired with a naturally sweet strawberry frosting made for the perfect retreat dessert (we surprised a guest for her birthday!) I snuck in chickpeas but don’t tell anyone.

And sooooo much focaccia... duh.
Fresh from the oven. It quickly became the unofficial star of the weekend and somehow found its way onto the table way more than I expected.

Even though I wasn’t directly involved in leading the retreat and couldn’t make every session, I still heard things, saw things, and experienced moments that taught me so much. If there’s one thing I took away from this weekend, it’s that nerves are a good thing. They mean you’re alive. They mean you’re stepping into something that matters to you. There is so much out there waiting for you, but you have to be willing to release the self-doubt that’s holding you back. If I had let self-doubt win, I never would have gone on this retreat. I never would have met these people, displayed these meals, or experienced the goodness that comes from saying yes to something that scares you a little.

Open your arms wider. Expand your inner circle. Talk to people you’ve never met before. Give yourself permission to be surprised by who walks into your life. Sometimes the best experiences and the best people are waiting just outside your comfort zone.

That’s all. Thanks for reading (:

Okay I’ll admit it- I am a coffee over matcha girl any day of the week. But one thing matcha offers that coffee doesn’t? Sustainable energy without the jitters. You know that time of day when you suddenly want to get into bed for a 4 hour nap, or order an extra large cold brew? That 3-4 PM dead zone?

But you can’t actually take a nap because of responsibilities. And honestly, it usually makes you feel worse anyway. At the same time, another cold brew will just leave you jittery and probably affect your sleep later that night. This is where matcha comes in. But instead of drinking it, let’s turn it into something satiating to hold us over before dinner and give us a quick energy boost. These are hormone supportive and healthy fat driven matcha bites that taste like a dessert.

Matcha Energy Bites

Ingredients

• 1/2–3/4 cup organic gluten-free quick oats

• 5 large pitted Medjool dates

• 3 tablespoons matcha of choice

• 3 tablespoons maple syrup or raw honey

• 1/4 cup nut or seed butter of choice
  (I used both almond butter and peanut butter this week depending on client inventory, and both tasted so good.)

• 1/4 cup white chocolate chips of choice

• 2 tablespoons water

Recipe

1. Warm the dates for about 30 seconds to soften them.

2. Add all ingredients to a food processor.

3. Blend thoroughly, adding the water gradually while blending — not before.

4. Occasionally wipe down the sides with a rubber spatula.

5. Lay out a large sheet of parchment paper and press the dough onto it.

6. Cover completely with the parchment paper, wrap tightly, and freeze for 15–30 minutes until firm.

7. Remove from the freezer and roll into medium-sized energy balls.

8. Freeze for the best texture for up to 3 weeks.

Perfect for an afternoon slump or honestly the pre-dinner hunger/cravings. When you want something sweet that still supports your energy instead of crashing it this is the perfect thing to have on hand.

If you make these, you will understand!!!

Breakfast item of the week! This one is such a good one, and the best part is that it comes together in under 10 minutes. It keeps you satisfied for a long period of time, making it the perfect breakfast- especially if you’re out of the door fast in the morning.

I have been loving full-fat unsweetened coconut milk in everything lately. It’s honestly a secret superfood and so inexpensive. Here’s your sign to try these oats:

Creamy Mango Coconut Overnight Oats

Ingredients

• 2 cups quick oats (I like Bob’s Red Mill GF oats)

• 2 tbsp flax seeds

• 2 scoops vanilla protein powder (optional)

• 1 tsp sea salt

• 1 tsp cinnamon (optional)

• 1 can unsweetened full-fat coconut milk

• 1 mango

• 1 tsp vanilla extract

• 2 tbsp raw honey or maple syrup

Recipe

1. Add all of the dry ingredients to a large bowl and mix gently until combined.

2. Add the liquid ingredients and 3/4 of a mango to a blender. Blend on high speed for about 30 seconds until smooth and creamy.

3. Pour the mango mixture over the oats and stir until all of the oats are fully soaked.

4. Divide into containers. Roughly 1/4 cup is one serving. Top with the extra 1/4 fresh mango if desired.

5. Refrigerate for up to 7-10 days and enjoy!

I started with my first two professional baseball players last Monday in Boston. What the heck!

When I got back from Italy, I was telling my parents that I really wanted to work with professional athletes, or that I was thinking about getting into performance nutrition. It always felt far away and not something that could actually be happening now. What has hit me the most recently is realizing that the biggest thing that ever stood in my way was not a lack of opportunity, resources, or timing at all, rather my lack of confidence. Not to self-blame, but we all hold ourselves back. Waiting until we feel ready. Questioning if we are qualified enough. Overthinking the next step instead of just taking it. The reality is, some of the best things come when you are not ready at all.

This past year forced me to move anyway. To trust that if I kept showing up consistently and imperfectly (especially imperfectly), things would start to align, and they did just that!

Three weeks ago, after two interviews and an audition I got hired by a company who works directly with professional athletes all throughout the United States. A week later, they flew me out to Minneapolis to train- so that I could work with said athletes. It completely shifted the way I think about performance, nutrition, and individuality. One of my biggest takeaways was how different fueling looks depending on the sport.

My first assignments were with baseball players. Baseball players, for example, are not operating in a constant high endurance state like some other athletes. Their games are long, sometimes four or five hours and the movement is more intermittent. Because of that, their nutrition leans more into high quality fats for sustained and steady energy rather than just quick burning fuel.

@elevatedeatspro

That alone shifted a lot for me, and I reflected on my journey with training for endurance sports and the specific nutrition that I needed during that time period. What stood out even more was how personalized everything is. Every athlete I work with has their own data, their own bloodwork, and their own team of dietitians and nutritionists. There is intention behind every ingredient used. That information directly informs how we build their meals. It is not guesswork. It is completely individualized. Being able to step into that level of precision, and to be trusted within that process is something I am so excited to be a part of.

@elevatedeatspro

At the same time, I am still working with my original clients. I am balancing this new chapter while continuing to build what I have already started with school. It is a lot, but it is the kind of a lot I used to hope for!!!!!!!!

Have you ever heard people say, “I’m going to get my fasted cardio done this morning,” or “I just don’t have an appetite in the morning”? And honestly, to each their own. I was one of those people for a long time. But ever since I started eating something when I wake up, everything changed. My appetite regulated, my metabolism improved, and my energy became so much more stabilized. It wasn’t instant though. There were mornings where I had to push through a little nausea or fight the urge to just stick with fasted cardio (which, as a woman, can be really hard on your hormones). But making that shift changed more than I expected.

So, what actually changed? Why is it so much better? First of all, I love coffee, and I drink it every morning. But I used to head to the gym or straight into my day not only on an empty stomach, but with coffee in my system and nothing else. That combination left me feeling anxious, wired, and then completely depleted. I’d crash midday, feel starving, and end up overeating later at night trying to make up for it. My workouts suffered too. I had no real energy, no strength, and no consistency, and my hormones felt completely out of sync.

I started small, just incorporating little bites into my morning routine. Because let’s be real, most of us are rushing in the morning; sometimes quick is all you can manage, and that’s okay. When you can, I encourage you to wake up a little earlier and fit in a real breakfast, but for busy days, having something ready to grab makes all the difference. That’s exactly why I created these recipes mostly for my clients- but also for myself!

Simple, nourishing, and designed to keep you satisfied, help you hit your protein goals, support your metabolism, and set you up to actually feel good during your morning movement. Because once you start training fueled, you’ll never want to go back to fasted.

These are the recipes my clients request almost every week! Herby Egg White Bites, Double Chocolate Protein Muffins, and Vanilla Bean Overnight Oats; perfect for fueling your mornings. Here’s the full breakdown:

Grocery List

Protein + Dairy Alternatives:

• Liquid egg whites (400g)

• Chocolate protein powder

• Vanilla protein powder

• Almond MALK or whole milk

Dry Ingredients:

• Organic quick oats

• Cocoa powder

• Baking soda

• Sea salt

Fresh Ingredients:

• Fresh cilantro

• Fresh parsley

Extras:

• Vanilla bean paste

• Vanilla extract

• Raw honey

• Chocolate chips (your choice)

• Extra virgin olive oil (EVOO)

  ---

Meal Prep Breakdown

Set yourself up for the week in under an hour:

1. Start with the egg white bites
   Blend + get them in the oven first (highest temp).

2. Make the muffin batter next
   Blend and bake right after (lower temp).

3. While muffins are baking, prep overnight oats
   Blend liquids, pour over oats, store in jars.

4. Cool + store everything
   

   • Egg bites + muffins → airtight container in fridge (3–4 days)

   • Overnight oats → jars ready to grab all week

Herby Egg White Bites

Savory/high-protein

Ingredients:

• 400g liquid egg whites

• Fresh cilantro + parsley

• Sea salt + pepper

• Drizzle EVOO

Instructions:

1. Preheat oven to 450°F (convection bake).

2. Blend egg whites, herbs, salt, pepper, and a small drizzle of EVOO.

3. Pour into a greased or lined muffin tin.

4. Bake for 15–20 minutes, until the centers are set (no shaking).

Double Chocolate Protein Muffins

Sweet/high-protein

Ingredients:

• Chocolate protein powder

• 1 egg

• Cocoa powder

• Baking soda

• Vanilla extract

• Sea salt

• Raw honey

• Chocolate chips (optional)

Instructions:

1. Preheat oven to 325°F.

2. Blend all ingredients until smooth.

3. Pour into a lined muffin tin.

4. Bake for 30–35 minutes, or until a toothpick comes out clean.

Vanilla Bean Overnight Oats

Sweet/high-protein

Ingredients:

• ¼ cup organic quick oats (per serving)

• Almond MALK or whole milk

• Vanilla protein powder

• Vanilla bean paste

• Raw honey

• Pinch of sea salt

Instructions:

1. Blend milk, protein powder, vanilla bean paste, honey, and salt.

2. Pour over oats until fully submerged.

3. Mix well with a spoon.

4. Cover and store overnight in the fridge until thick.

This is how I set myself up for a successful week. I’m totally on the train that breakfast is the most important meal of the day, and I encourage you to give it a try for a few mornings if you’re not usually a breakfast eater. See how you feel, it never hurts to try!

This week’s client menu featured one of my favorite meals for building strength and supporting overall health: Turkey & Black Bean Burgers with Turmeric.

What’s in the meal:

• Lean ground turkey + black beans

• Garlic sweet potato fries

• Avocado + sriracha mustard

Simple, whole ingredients, and the best part? It’s budget friendly.

Why I love this combo (more importantly- why my clients do too):

1. Protein for muscle growth + recovery
Lean turkey provides quality protein that supports muscle repair and strength gains, important for everyone, not just athletes.

2. Fiber for fullness + blood sugar balance
Black beans add plant-based fiber, helping to slow digestion, stabilize blood sugar, and keep you full longer. I always think about preventing energy crashes when planning weekly meal prep. The mid-day slump happens, but in many cases, it can be avoided when you fuel properly.

3. Anti-inflammatory support
Turmeric adds powerful anti-inflammatory benefits. I prioritize it for recovery, hormone health, and overall longevity.

4. Smart carbs for fuel (no crash here)
Paired with garlic roasted sweet potato fries, this meal provides carbohydrates that support performance and recovery, without the crash effect of more processed options. Sweet potatoes also bring in extra fiber.

5. Healthy fats that satisfy
Avocado adds creaminess and healthy fats that support hormones, brain health, and satiety. But honestly, avocado sriracha just makes anything better.

The Big Picture

Meals like this are what I aim to bring into the kitchen every week:
balanced, intentional, and built to support your goals. Whether this be to perform better, feel better, or heal your relationship with food.

Food really is fuel. Whether you’re putting your energy into a long workday or pushing toward a bigger physical goal, you need it, you deserve it, and it can be THIS simple!!!!!!

If you try it, let me know!

It’s been a minute since I last showed up on Substack. I don’t love when I struggle to stay consistent, especially with things that matter to me. Life has been movin and groovin and I needed to live through it before I could write about it.

Here’s the raw update:

The past few months have been full in every sense. I’ve been deep in my routine; training hard, teaching, growing, and navigating some personal challenges behind the scenes. There were moments where I felt completely aligned and others where I felt off, disconnected, and honestly a little burnt out. I put a lot of pressure on myself to “do it all” at a high level, and in the process, I had to let some things go because there just aren’t enough hours in the day. But that’s the point because it’s impossible to do it all. Learning that has been a journey in itself.

I’m coming back to my blog with more clarity, more free time, and so much to say.

One of the biggest things I’ve done recently is compete in HYROX. I have updated my blog and socials a little bit about my training but not nearly enough.

If you’re not familiar, HYROX is essentially a hybrid fitness race: 8 rounds of 1K runs, each followed by a functional workout (sled pushes, sled pulls, burpee broad jumps, rowing, farmer’s carries, lunges, wall balls). It’s designed to test endurance, strength, pacing, and mental toughness all at once.

Going into it, I didn’t know what to expect. All I knew was that if I put my all into training and fueling, I would be proud of my outcome regardless. I had so much help along the way from coaches and family!

I finished in 1:13… and that includes running three extra laps by accident. Not exactly part of the race plan, but if anything, it makes me even more confident in where my fitness is at right now and excited to compete again in September and October.

Leading up to the race, I focused heavily on running. I trained hard. not just casually adding miles, but intentionally building my engine, working on pacing, and getting comfortable being uncomfortable for longer periods of time. It paid off immensely. The workouts and strength training of course, matter. This race requires strength and technical skill, but what really separates competitors is their ability to hold a strong, consistent pace across all 8 runs while managing fatigue from the stations. That’s where I felt strong. I didn’t fall apart or hit a wall like I had heard about with others. I was able to stay competitive throughout and just keep moving.

This experience proved that the work I’ve been putting into my endurance is real. It also highlighted how much potential I have to improve by focusing on the smaller details, race awareness (clearly lol), and overall transitioning.

Outside of HYROX, I’ve been continuing to dial in my training, nutrition, and recovery in a way that supports both performance and long-term health. I am excited to take it easy for the next few. Learning more about balance is really important to me. Even more so, it’s essential that I showcase it through my clients’ nutrition as well. I’m booked most weeks now, and it feels surreal. Building that side of my work from the ground up, creating meals that align with people’s health goals, and being trusted in their homes and routines has been incredibly rewarding. It’s also pushed me creatively and professionally in ways I didn’t fully expect!

Alongside that, I’m stepping into a new job that I’m really excited about, and I’ll be sharing more on that very soon. It feels aligned with where I’m going, and I’m looking forward to bringing you into that next chapter.

There’s so much evolving right now!!!! For the first time in a while, it all feels like it’s moving in the right direction.

XX-Em

This week’s meal prep guide focuses on clean and lean proteins, mineral-rich vegetables, and balanced carbohydrates. As always- designed to support energy, digestion, muscle recovery, and overall wellness.

I try to build meals around whole/simple ingredient. Specifically, that reheat well and nourish the body throughout a busy and active week. This menu really does work for anyone, and most importantly, it has a bit of everything in it. It works beautifully for anyone balancing work, workouts, and everyday life while still wanting to get nutrients in on a daily basis.

This Week’s Client Menu

My clients are built by athletes, runners, personal trainers, daily commuters, teachers diabetics, etc. All with different goals and habits. One consistent goal throughout: to look good and feel good. Here is how we do it together.

Coconut Lime Cod with Baby Bok Choy & Quinoa
Bison with Roasted Murasaki Sweet Potato & Asparagus
Butternut Squash Soup with Toasted Nuts
Broccoli Slaw Chicken Salad
Kale Chips
Blueberry Electrolyte Tonic

Coconut Lime Cod with Baby Bok Choy & Quinoa

Wild cod gently baked with coconut, lime, ginger, served over fluffy quinoa with sautéed greens.

Ingredients

Wild cod fillets
Quinoa
Baby bok choy
Garlic
Fresh ginger
Lime juice
Coconut milk
Olive oil
Sea salt

Preparation

Cook quinoa according to package instructions and finish with olive oil and a pinch of sea salt.

Bake cod in a small amount of coconut milk, lime juice, garlic, and grated ginger until just cooked through.

Sauté baby bok choy in olive oil with garlic until lightly tender.

Reheating

Microwave 60–90 seconds. Avoid overheating the fish to maintain texture.

Macros (per serving)
Calories: ~460
Protein: ~38 g
Carbs: ~42 g
Fat: ~14 g

Why this meal works

Light, clean protein paired with fiber-rich greens and slow-digesting carbohydrates.

Bison with Roasted Murasaki Sweet Potato & Asparagus

Iron-rich bison and roasted vegetables.

Ingredients

Grass-fed ground bison
Murasaki sweet potatoes
Asparagus
Garlic
Olive oil
Sea salt
Black pepper
Fresh herbs (optional)

Preparation

Roast diced Murasaki sweet potatoes with olive oil and sea salt at 400°F until tender and caramelized.

Roast asparagus alongside the potatoes until lightly charred and tender.

Grill bison steaks with garlic, salt, and pepper until browned and cooked through.

Reheating

Microwave 1–2 minutes, stirring halfway through.

Macros (per serving)
Calories: ~485
Protein: ~42 g
Carbs: ~38 g
Fat: ~16 g

Why this meal works

Bison provides high-quality and lean protein and iron, supporting energy levels and muscle recovery.

Butternut Squash Soup with Toasted Nuts

Creamy, comforting, lightly sweet soup.

Ingredients

Butternut squash
Onion
Garlic
Vegetable broth
Olive oil
Sea salt
Cinnamon or nutmeg (optional)
Toasted almonds or walnuts

Preparation

Roast cubed butternut squash with olive oil until soft.

Simmer roasted squash with onion, garlic, and broth until flavors combine.

Blend until smooth and finish with a drizzle of olive oil.

Top each serving with toasted nuts.

Reheating

Microwave 1–2 minutes or warm gently on the stovetop.

Macros (per serving)
Calories: ~280
Protein: ~9 g
Carbs: ~32 g
Fat: ~14 g

Why this meal works

A nourishing, anti-inflammatory soup that supports immunity and satiety.

Broccoli Slaw Chicken Salad

A fresh, crunchy meal prep staple packed with lean protein and fiber.

Ingredients

Shredded chicken breast
Broccoli slaw
Carrots
Cabbage
Olive oil or lemon dressing
Pumpkin seeds
Fresh herbs

Preparation

Combine shredded chicken with broccoli slaw, carrots, and cabbage.

Toss with olive oil and lemon or your preferred light dressing.

Top with pumpkin seeds and fresh herbs.

Reheating

None needed. Enjoy chilled.

Macros (per serving)
Calories: ~410
Protein: ~44 g
Carbs: ~20 g
Fat: ~16 g

Why this meal works

High-protein and fiber-rich, this salad supports digestion and steady energy.

Kale Chips

A simple, mineral-rich snack that adds crunch and nutrients to the week.

Ingredients

Fresh kale
Olive oil
Sea salt

Preparation

Massage kale with olive oil and sea salt.

Bake at 325°F until crisp.

Reheating

None needed.

Macros (per serving)
Calories: ~120
Protein: ~4 g
Carbs: ~10 g
Fat: ~7 g

Why this snack works

Kale provides antioxidants, fiber, and important minerals that support hydration and overall health.

Blueberry Electrolyte Tonic

A naturally hydrating drink rich in antioxidants and minerals.

Ingredients

Fresh blueberries
Fresh lemon juice
Pinch of sea salt
Raw honey or maple syrup
Filtered water

Preparation

Blend blueberries with lemon juice, water, and honey.

Strain if desired and add a pinch of sea salt.

Serve chilled.

Why this drink works

This electrolyte tonic supports hydration, recovery, and digestion.

Whole food meal prep doesn’t have to be complicate, just intentional. Preparing balanced meals ahead of time allows you to stay consistent with nutrition while still enjoying flavorful and satisfying foods.

More weekly menus and wellness guides coming soon from LifestylebyEmme.

Weeks 3 and 4 showed me a lot about my progression over the last month. I pushed hard during week three, then intentionally pulled back in week four to take some load off my body before things get tougher. Week three was designed to be more challenging, testing my aerobic base, mental resilience (especially on the treadmill), and my ability to continue stacking volume. Week 4 is a decrease in volume slightly to recover a bit.

While the overall structure of my training has stayed pretty consistent over these first four weeks, I’ll continue to lay things out in a broader sense and reflect honestly on both the positives and the challenges I’m experiencing throughout this training block.

One of the biggest indicators of progress during this time has been my aerobic development. At the beginning of January, my easy runs sat around a 9:15 pace in order to stay within my Zone 2 heart rate (tracked using a Coospo chest strap). Just a few weeks later, that same heart rate now holds closer to an 8:40 easy pace, continually reinforcing how much consistent low-intensity work compounds over time. I often have to remind myself to step away from the mindset that more intensity is always better.

Weekly Structure:

Sunday:
Rest, recovery, and mobility.

Monday:
Morning: 15-minute machine warm-up, mobility, and a lower-body focused strength session. Heavy compound, athletic, and band/accessories work.

Evening: Easy 60 min aerobic work. Normally I will do a run to swim zone 2 brick workout here.

Tuesday:
Morning: Run-focused session, alternating between easy mileage, strides, or threshold-based work depending on the week.
Evening: Erg-based work. Aerobic or threshold efforts with simple functional movements that are in the race (efficiency on tired legs).

Wednesday:
Morning: 15-minute machine warm-up, mobility, and an upper-body focused strength session. Heavy compound, athletic, and band/accessories work.
Evening: Aerobic recovery work. I have stayed consistent with swimming here. Around 45-60 mins.

Thursday:
Morning: 15-minute machine warm-up, mobility, and lower-body strength. Heavy compound, athletic, and band/accessories work.
Evening: Run session aimed at tempo or sub-threshold effort, still focusing on control here rather than forcing a pace. I try to stay in zone 3 heart rate and avoid reaching max. Sometimes functional movements are added in the middle or at the end of this run to practice the competition stations on tired legs.

Friday:
Morning: Short Zone 2 cardio on a machine. I have been loving working on the rower and ski erg here because those tend to be a weakness for me. Followed by mobility and an upper-body strength session. Heavy compound, athletic, and band/accessories work.

Saturday:
Morning: Long easy run straight into a HYROX-effort workout.

During the de-load week, volume and intensity were intentionally reduced.

For example: No lift Monday, no erg threshold Tuesday etc…

Reflections

• Week 3 took a lot of discipline over motivation. My coach always says- consistently good over occasionally great.

• I do most of my runs indoors which can be very mundane. If you are reading this- I am taking song recommendations:).

• De-load week came at such a good time. I needed it mentally and physically. I did catch myself overthinking that I wasn’t doing enough at times- don’t be fooled. However, it is so important, and my body is thanking me!

• The most rewarding thing has been watching my aerobic base develop because I hadn’t done cardio in over a year. I am learning so much about heart rate, fuel etc.… and I am truly noticing all the difference and progress. I am focusing on things that I have never paid attention to during other training blocks I have done.

• The harder the training gets, the more obvious it becomes that fueling enough is nonnegotiable. More food has consistently meant more energy, better recovery, and stronger sessions. Even if it is mentally challenging sometimes.

The weeks of pushing hard then pulling back!

Oh, and my new bedtime is 8:45pm. Because. I am tired.

If there’s one thing I know about the people I cook for (and honestly, about myself), it’s that everything is better in a bowl.

Mediterranean bowl. Taco bowl. Oat bowl.

There’s just something about a bowl of layered ingredients that taste perfectly all together in one bite. Balanced and customizable.

Feel free to steal this lineup for your weekly meals!

Made with love and care; here’s what I’m cooking for my clients this week:

• Mediterranean Turkey Meatball Bowls

• Grass-Fed Beef Taco Bowls

• Chicken Sausage Bake

• No-Bake Berry Date Energy Balls

• Peanut Butter Protein Muffins

• Tart Cherry Electrolytes

Details:

Mediterranean Turkey Meatball Bowls

What it is: Turkey meatballs infused with turmeric, ginger, and fresh herbs, baked until golden. Served with roasted lemon potatoes, sautéed red onion, and Greek yogurt tzatziki.

Reheating: Microwave 1–2 minutes, or warm components separately in a skillet over low heat.

Why: High-protein and anti-inflammatory. This Mediterranean-inspired bowl supports recovery, digestion, and overall performance.

Grass-Fed Beef Taco Bowls

What it is: Grass-fed ground beef seasoned with cumin, paprika, garlic, and oregano. Served with jasmine rice, sautéed peppers, shredded lettuce, and fresh cilantro.

Reheating: Microwave 45–60 seconds, or warm gently in a skillet for 4–5 minutes.

Why: Rich in iron and protein, paired with simple carbohydrates to support training performance, strength, and muscle repair.

Chicken Sausage Bake

What it is: Roasted chicken sausage baked with zucchini and bell peppers, served over fluffy quinoa and finished with fresh herbs.

Reheating: Microwave 45–60 seconds, or warm in the oven at 300°F for 6–8 minutes.

Why: Balanced, simple, and satisfying. A protein-forward meal with complex carbs for sustained energy and easy digestion.

Peanut Butter Protein Muffins

What it is: A flax and chia blend mixed with almond milk, peanut butter, vanilla extract, eggs, and baking soda.

Serving: Best served chilled.

Why: A balanced breakfast or snack option with protein, carbohydrates, and fats to support steady energy and recovery.

No-Bake Berry Date Energy Balls

What it is: Dates blended with dried berries and rolled into bite-sized balls.

Serving: Room temperature or chilled.

Why: Carbohydrate-rich with natural sugars—perfect pre-movement or when a mid-day energy boost is needed.

Tart Cherry Electrolytes

What it is: Filtered water infused with tart cherry juice, coconut water, raw honey, and a pinch of sea salt.

Serving: Chilled. Shake or stir before drinking.

Why: Simple, hydrating, and supportive of recovery.

Nutrition Facts (Approximate):

Mediterranean Turkey Meatballs

Serving: 4 meatballs, 1 cup potatoes, ½ cup sautéed red onion, 2 tbsp tzatziki

Calories: ~510

Protein: ~40 g

Carbs: ~42 g

Fat: ~16 g

Grass-Fed Beef Taco Bowls

Serving: 4 oz beef, 1 cup jasmine rice, 1 cup vegetables

Calories: ~540

Protein: ~38 g

Carbs: ~50 g

Fat: ~25 g

Chicken Sausage Bake

Serving: 1 sausage link, 1 cup quinoa, 1 cup roasted vegetables

Calories: ~500

Protein: ~34 g

Carbs: ~46 g

Fat: ~17 g

Protein Muffins

Serving: 1 muffin

Calories: ~250

Protein: ~32 g

Carbs: ~48 g

Fat: ~9 g

No-Bake Berry Date Energy Balls

Serving: 2 balls

Calories: ~190

Protein: ~6 g

Carbs: ~28 g

Fat: ~7 g

Tart Cherry Electrolytes

Serving: 8–12 oz

Calories: ~45

Protein: 0 g

Carbs: ~11 g

Fat: 0 g

Both of my clients this week are athletes, which means I was able to stack menus and that is always a win. I truly love helping people nourish their bodies in a way that supports their goals, their training, and their everyday lives.

Thanks for reading!

I left off my last “week of training” in a half-gym, half-vacation rhythm, squeezing in workouts where I could while prioritizing movement over structure. Knowing I was heading into a demanding 10-week program, I focused on building my endurance and aerobic base while also intentionally taking a taper week beforehand. Before officially starting my HYROX programming on 01/09, I took a few extra days dedicated to mobility and recovery.

Out of respect for my coach, I won’t be sharing the exact specifics of my training, but I will lay it out in a broader sense and reflect honestly on both the positives and the challenges that have already surfaced over these first few weeks.

My weekly training structure looks something like this:

Sunday:
Rest, recovery, and mobility. Sometimes this includes sauna sessions, foam rolling, a non-heated yoga class, or even jumping in the ocean. I try to stay in tune with how I feel and give my body what it needs.

Monday:
Morning: 15-minute machine warm-up, mobility, and a 60-minute strength session.
Evening: 55-minute Zone 2 cardio session. Cardio varies here, I often run and then head straight into the pool for a swim.

Tuesday:
Morning: 50–60-minute threshold run.
Evening: 55–60-minute threshold erg session. These sessions often include wall balls, lunges, and similar movements, helping me adapt to performing them back-to-back, and most importantly, on tired legs.

Wednesday:
Morning: 15-minute machine warm-up, mobility, and a 60-minute strength session.
Evening: 45–50-minute aerobic session, often a swim.

Thursday:
Morning: 15-minute machine warm-up, mobility, and a 60-minute strength session.
Evening: 40-minute threshold run.

Friday:
Morning: 30-minute Zone 2 cardio session on a machine, followed by mobility and a 60-minute strength session.

Saturday:
Morning: HYROX-effort workout (station-specific work).
Evening: Long Zone 2 run.

Reflections

I went into this knowing it would be intense, which I love, but it has truly required discipline over motivation.

Many of my evening sessions happen after work and a quick 20-minute nap, something that took time to adjust to since I’ve never done two-a-days before.

Early on, I started labeling Tuesday as my hardest day (and it’s only been two weeks), which didn’t set me up for success mentally. Once I reframed it as the day where all of my Zone 2 cardio pays off, and chose to embrace the challenge, it became far less daunting.

I expected my body to feel completely broken. While I am definitely tight and sore at times, prioritizing longer warm-ups and consistent mobility work has made a world of difference.

Much of this training focuses on low heart rate work, which can be a serious mental game. There are moments when you want to go faster, and know you can, but learning to hold back and trust the process has shown me just how much slowing down pays off.

My nutrition is training a lot. Constantly have to adjust and feed my body what it needs. It can be daunting, but well worth it. The more food I have, the more energy, stamina, and strength I have.

Don’t they say it only takes 14 days to form a habit? Or something like that. Whatever it is, I did it. I am excited, and just getting started.

Onto week 3 we go! Check back in soon XX.

CLIENT 1

Build-It-Yourself Meals

Lemon-Garlic Chicken Thighs with Farro & Green Beans

Chicken thighs marinated in fresh lemon juice, garlic, and herbs, then roasted until golden. Served with farro and roasted green beans lightly dressed in olive oil, chopped ginger, and sliced garlic.

Heating Instructions:
Microwave in 1-minute intervals until warmed through (about 2 minutes).
OR bake covered at 325°F for 6–8 minutes.

NOTE: Finish with a squeeze of fresh lemon or a sprinkle of chopped parsley.
SHELF LIFE: 4–5 days

Miso-Glazed Cod with Jasmine Rice & Sesame Brussels

Flaky cod brushed with a miso glaze and roasted until tender. Served with steamed jasmine rice and Brussels sprouts roasted with sesame oil and topped with sesame seeds.

Heating Instructions:
Microwave in 45–60 second intervals until heated through (about 1½–2 minutes).
OR warm in a covered oven-safe dish at 300°F for 6–8 minutes.

NOTE: Reheat gently to avoid drying out the fish.
SHELF LIFE: 3–4 days

Roasted Lemon-Herb Chicken Breast with Parsnips & Wilted Greens

Oven-roasted chicken breast seasoned with lemon zest and herbs, paired with caramelized parsnips and wilted seasonal greens.

Heating Instructions:
Microwave in 1-minute intervals until warmed through (about 2 minutes).
OR bake at 325°F for 6–8 minutes.

NOTE: Slice chicken before reheating for even warmth if desired.
SHELF LIFE: 4–5 days

Breakfast & Brunch

Lemon Blueberry Chia Pudding

Chia seeds soaked in almond milk with fresh lemon juice and zest, folded with blueberries.

Heating Instructions:
Serve chilled.

SHELF LIFE: 3–4 days refrigerated

Drinks & Beverages

Orange-Lime & Ginger Electrolyte Refresher

Fresh orange and lime juice blended with filtered water, grated ginger, raw honey, and a pinch of sea salt.

Heating Instructions:
Serve chilled.

SHELF LIFE: 2–3 days refrigerated
Serving Suggestions: Shake well before drinking and serve over ice.

Grocery List

Butcher Shop

Chicken Thighs
Chicken Breast
Fresh Cod

Produce Guide

Lemons
Garlic
Green Beans
Brussels Sprouts
Parsnips
Seasonal Greens (kale, chard, or spinach)
Blueberries
Fresh Ginger
Oranges
Limes
Fresh Herbs (parsley, thyme)

Dairy / Alternatives

Almond Milk

Pantry Guide

Farro
Jasmine Rice
Chia Seeds
White Miso Paste
Olive Oil
Sesame Oil
Sesame Seeds
Sea Salt

Nutrition Notes

Lemon-Garlic Chicken Thighs with Farro
~520 cal, 40g protein, 48g carbs, 18g fat

Miso-Glazed Cod Bowl
~480 cal, 38g protein, 50g carbs, 12g fat

Roasted Lemon-Herb Chicken Breast
~500 cal, 42g protein, 40g carbs, 12g fat

Lemon Blueberry Chia Pudding
~320 cal, 12g protein, 34g carbs, 14g fat

Orange-Lime & Ginger Electrolyte Refresher
~55 cal, 0g protein, 13g carbs, 0g fat

CLIENT 2

Build-It-Yourself Meals

Steak with Rice & Tuscan Kale

Grass-fed steak seared with garlic and olive oil, served with jasmine rice and sautéed Tuscan kale.

Heating Instructions:
Microwave in 45–60 second intervals until heated through.
OR warm gently in a skillet over medium-low heat for 4–5 minutes, flipping steak once.

NOTE: Reheat gently to preserve tenderness.
SHELF LIFE: 4–5 days

Chicken with Vodka Sauce & Semolina Pasta

Shredded chicken breast simmered in a tomato vodka sauce, served over semolina pasta.

Heating Instructions:
Microwave 1–2 minutes, stirring halfway through.
OR warm in a skillet over low heat for 4–5 minutes.

NOTE: Add a splash of water or broth if sauce thickens when reheated.
SHELF LIFE: 4–5 days

Cowboy Caviar with Lime Tortillas

Black beans, chickpeas, bell peppers, red onion, avocado, and fresh herbs tossed with lime juice and olive oil. Served with lime tortillas for dipping or wrapping.

Heating Instructions:
Serve chilled or at room temperature — do not heat.

SHELF LIFE: 3–4 days

Breakfast & Brunch

Egg White Bites

Fluffy baked egg whites mixed with cilantro and bell peppers.

Heating Instructions:
Microwave 30–45 seconds.
OR warm in a nonstick skillet for 2–3 minutes, flipping once.

SHELF LIFE: 4–5 days

Lemon Chia Seed Energy Balls

Chia seeds, flax seeds, almond flour, dates, and lemon zest rolled into bite-sized balls.

Heating Instructions:
Serve chilled or at room temperature — do not heat.

SHELF LIFE: 5–6 days refrigerated

Drinks & Beverages

Pear Electrolyte Drink

Filtered water blended with fresh pear, raw honey, and a pinch of sea salt.

Heating Instructions:
Serve chilled — do not heat.

SHELF LIFE: 2–3 days refrigerated
Serving Suggestions: Shake well before drinking.

Grocery List

Butcher Shop

Grass-Fed Steak
Chicken Breast
Egg Whites
Country-Style Sausage
Ground Turkey

Produce Guide

Garlic
Tuscan Kale
Bell Peppers
Red Onion
Avocado
Fresh Herbs
Lemons
Pears

Pantry Guide

Jasmine Rice
Semolina Pasta
Black Beans
Chickpeas
Olive Oil
Chia Seeds
Flax Seeds
Almond Flour
Sea Salt

Nutrition Notes

Steak with Rice & Kale
~600 cal, 45g protein, 55g carbs, 18g fat

Chicken with Vodka Sauce & Pasta
~650 cal, 42g protein, 75g carbs, 14g fat

Cowboy Caviar
~420 cal, 16g protein, 45g carbs, 18g fat

Egg White Bites
~200 cal, 28g protein, 4g carbs, 4g fat

Lemon Chia Energy Balls
~180 cal (2 balls), 6g protein, 20g carbs, 9g fat

Pear Electrolyte Drink
~50 cal, 0g protein, 12g carbs, 0g fat

Many people say, “Eating healthier is more expensive,” and to a certain extent, that can be true. Grass-fed and organic meats, higher quality eggs, dairy products, and better pastas do tend to cost more upfront. But those foods are also whole foods, and they’re an investment in yourself.

Here’s the part most people miss: if the majority of your grocery cart is made up of whole foods, eating healthy is often cheaper than you may think. A balanced plate consists of carbohydrates, fats, and protein. Yes, protein will almost always be the most expensive component, but with the right grocery list and a simple weekly meal plan, it doesn’t have to break the bank.

I do this every day for my clients. I’m given a monthly grocery budget, and I consistently stay within it, most of the time, even under. I also do the grocery shopping for my parents and myself and manage to stay on budget week after week. The key? Organization and intention. (Because if I don’t do the shopping… my mom buys the entire store).

Weekly Grocery List Under $100 (Family of 4)

Organized by carbohydrates, fats, and proteins using whole, versatile foods that can be mixed and matched across meals. Pricing reflects average U.S. budget grocery stores. Some of these things will last longer than 1 week as well, which will make your following week a bit cheaper!

Carbohydrates ($30)

Old-fashioned oats (42 oz) - $4.00

White or brown rice (5 lb bag) - $6.00

Russet potatoes (10 lb bag) - $6.00

Bananas (3 lb) - $2.00

Apples (3 lb bag) - $4.00

Carrots (5 lb bag) - $4.00

Onions (3 lb bag) - $3.00

Cabbage (1 large head) - $1.50

Carb total: $30

Fats ($15)

Olive oil (store brand, 17 oz) - $8.00

Natural peanut butter - $3.00

Eggs (18-count) - $4.00

Fat total: $15

Proteins ($53)

Chicken thighs (family pack, 5 lb) - $12.00

Ground turkey (3 lb) $12.00

Dry lentils (2 lb) - $4.00

Canned black beans (4 cans) - $4.00

Canned chickpeas (4 cans) - $4.00

Canned tuna or sardines (4 cans) - $6.00

Plain Greek yogurt (32 oz) - $6.00

Block cheese (16 oz) - $5.00

Protein total: $53

Estimated Weekly Total: $98

Meals You Can Make

Breakfast

Oatmeal with banana and peanut butter

Eggs, potatoes, and sautéed onions

Greek yogurt with apples and oats

Lunch

Lentil and rice bowls with olive oil and roasted carrots

Chickpea and cabbage salad

Tuna and bean bowls

Dinner

Roasted chicken thighs with roasted potatoes and carrots

Ground turkey rice bowls

Lentil and bean chili

Stuffed cabbage with rice and turkey

Egg fried rice with onions and carrots

It does take effort, and a well curated plan, but it truly is possible to eat a whole foods based diet on a budget. All of your favorite foods too! From buffalo chicken to cheesy garlic potatoes, health is what you make it.

This year, focus on being a little more intentional with your grocery list, your budget, and the foods that make you feel your best. When you fuel your body well, the benefits go far beyond- better energy, improved mood, clearer skin, glowing hair, and more mental clarity.

You’ve got this. We’ve got this. Happy 2026. Time to crush our goals.

Caught, cleaned, and brought back to our villa. This was the highlight of vacation!

My family went to St. John last week, and on our last day we did a fishing exertion. Many fish were caught- and we got to take some back with us to cook for dinner! As always- my dad turned it into a lesson. As someone trying to get more into seafood (taste wise & cooking wise), it was amazing. Here are lessons I took away:

• Garlic rub is a must– it always builds a flavor base.

• Score the fish before seasoning– this lets the flavors soak into the fish.

• Wrap carefully in aluminum foil like a boat– try not to let the fish touch the foil to preserve as much flavor as possible.

• Bake or grill to perfection– whichever method you choose, the fish should stay flavorful.

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  Stuffed Yellowtail with Mango

  Servings: 2–4 | Prep Time: 15 min | Cook Time: 25-30 min

  Ingredients:

  • 1 whole yellowtail, cleaned and scored

  • 2 tbsp olive oil

  • 2 tbsp soy sauce

  • Juice of 1 lime

  • 1-inch piece fresh ginger, grated

  • 2–3 garlic cloves, minced

  • Salt and pepper, to taste

  • 1 tbsp rice vinegar

  • 1 small onion, sliced

  • 1 whole lime, sliced or cut into wedges

  • 1 cup fresh mango, cubed (for serving)

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  Instructions:

  1. Prep the fish:

     • Score the yellowtail on both sides.

     • Rub the fish inside and out with olive oil, soy sauce, lime juice, ginger, garlic, rice vinegar, salt, and pepper.

  2. Stuff the fish:

     • Fill the cavity with more minced garlic and ginger, sliced onion, lime wedges, and a pinch of salt and pepper.

  3. Wrap carefully:

     • Place the stuffed fish on a sheet of aluminum foil shaped like a boat.

     • Try not to let the fish touch the foil directly, so the flavor stays intact.

  4. Cook:

     • Grill over medium heat or bake in the oven at 375°F (190°C) for 25–30 minutes, until the fish is cooked through and flakes easily.

  5. Serve:

     • Carefully unwrap and plate the yellowtail.

     • Serve with fresh cubed mango on the side for a sweet contrast.

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       Pairing Suggestions:

       • Steamed jasmine rice or coconut rice– keep it simple and let it soak up the flavor of the fish and mango.

       • Cucumber or avocado salad– adds a refreshing contrast, option to toss the mango within this salad.

       • Grilled vegetables– roasted broccoli, bell peppers, or zucchini for color and balance.

       • Chilled Champagne– add bubbles and citrus notes blending with the homemade glaze.

       • Sparkling water with citrus– maintains the theme of fresh.

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  You don’t have to use a whole yellowtail to enjoy this! Filets work too; score and marinate them the same way, then grill or bake in foil for a quick and healthy meal. The flavor profile of garlic, ginger, lime, soy, and rice vinegar isn’t just for yellowtail, it pairs good with many other fish, including snapper, mahi-mahi, trout, cod, sea bass, even shrimp. The balance of savory, sweet and aromatics enhances the more mild (sometimes tasteless dare I say) making this recipe extremely versatile.

  

  From farm to table

From sea to table!