When I started this in May, I thought of it mostly as a place to share the meals I make every week. And while I love creating and sharing recipes (so don’t worry, you’ll still be getting plenty of those!), I’ve realized I don’t want to put pressure on myself to come up with a post every single week just because I feel like I “have” to.

Instead, I want this space to be about eating well in a way that actually makes you feel good.

And for me, that means balanced food… not just “high-protein” food. Protein is important, especially when you’re active, but I’ve learned how important carbohydrates, healthy fats, fiber, and all the other good stuff are, too. And, I feel like I see so many accounts that either focus on just high protein or completely disregard any need for nutrition. I want my meals to be nourishing, satisfying, delicious, and balanced. Food that supports your workouts and your goals while still being food you’re genuinely excited to eat.

So here’s what I’m changing:

Free subscribers

You’ll now get my recipes!

I’m going to continue sharing a good amount of recipes here for everyone. I don’t always make these from scratch. Sometimes I’m just sharing receipes I’ve loved (so you don’t have to search yourself), a lot of times I’m modifying based on inspiration, and sometimes I do just create something based on what I find in my kitchen (this is my favorite!!) I love cooking and creating, and I don’t want to put all of that behind a paywall.

I hope you enjoy!!

Paid subscribers

This is where I want to add more value beyond individual recipes.

Paid subscribers will get things like:

• Meal plans

• Grocery lists

• Balanced weekly menus

• Meal prep ideas

• Nutrition tips & insights

• Recipe collections & ways to actually use them together

My goal is to help answer the question: “What am I actually going to eat this week?”

I don’t want this to feel like you’re paying for a recipe you could find anywhere on the internet. I want the paid side to be about making eating well easier for you.

And to those of you who are already paid subscribers: THANK YOU! I genuinely appreciate you supporting what I’m creating here more than you know.

So that’s the little evolution! I’m really excited about it, and I’m even more excited to keep creating food that is balanced, delicious, satisfying, and makes you feel good.

Now, onto this week’s recipes...

These were both so easy & truly delicious!! Both have a beautiful balance of protein (30+ g per serving), carbohydrates (to give your body the energy it needs), and fats (to keep you full throughout the night).

Balanced. Minimal. & Delicious.

***Last Note: If you saw my post from last week with the recipe on homemade wings, I made a typo!! I went to make a new flavor this week and realized its 3 teaspoons of baking powder, not 3 tablespoons. Lol! Forgive me!***

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I hope you all enjoy! Paid subscribers, be on a lookout for an email/ post in the next week or two with you new content!! I am SO excited about this, and truly feel like it will be so much more valuable to YOU!

As always, like, comment, share, & subscribe if your interested in this new model!

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Who knew making wings at home was this easy?! And this delicious?! And so much healthier than takeout wings?! These are crispy, dill-y, garlicky perfection straight from the air fryer (no deep fryer required). Dunk them in this homemade healthier ranch and thank me later. DIILL-ISH doesn’t even begin to cover it.

Night 2: Peach Caprese Burgers

Still riding my peach + tomato high and I’m probably going to stick to it, until they are out of season. Juicy burger, melty fresh mozzarella, ripe tomato, thin peach slices, and a balsamic drizzle on top — sweet, savory, summery, all of it. Stacked on a toasted homemade english muffin (linking again HERE because they are so easy & so good)

+ an easy side, made 2 different ways!

I grabbed a big bag of zucchini this week and made it stretch across both dinners. One sautéed as a side with the wings, and the other shaved into raw ribbons for a light, tangy salad alongside the burgers. Two totally different vibes from one grocery item. This is the kind of overlap that keeps the cart (and the fridge) from getting out of control.

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This week I wanted to keep things SUPER simple, both of our dinners this week use basically the exact same ingredients, which means your grocery list stays short (and cheap). We’re leaning into two of my favorite seasonal ingredients right now: PEACHES and TOMATOES. Something about that sweet + juicy + savory combo just screams late summer to me, and I could honestly eat this combo every single day right now.

Same core ingredients, two totally different vibes: a bowl one night, a loaded toast the next. Let’s get into it!

Night 1: Seasonal Bowl

Cilantro lime rice, juicy chicken thighs, peaches, tomato, cucumber, and a quick homemade dressing that ties it all together. Fresh, colorful, and comes together so fast (I make this one when I want something that FEELS fancy but takes zero effort, lol).

Night 2: Seasonal Toast

Same chicken thighs, same peach + tomato combo, but this time piled onto crispy cottage cheese toast with arugula and a balsamic glaze drizzle. Open-faced or sandwich-style, your choice!! I cannot get over how good the peach + balsamic combo is together.

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Night 1: Breakfast Tacos

An easy, quick one perfect for a busy weeknight. Chicken sausage, eggs, shredded cheese, and pickled onions all wrapped up in a warm tortilla. Pro tip: make a batch of pickled onions on Sunday if you can swing it. My favorite ones I make LINKED HERE. They’re lower in sugar than the store-bought kind and just as good! Add some fruit or veggies on the side and you’re set.

Night 2: Hot Honey Bowl

I know this is nothing new, and was all the rave a while ago on social media… but its just so easy and still a go to when the fridge feels low. Seasoned ground beef, crispy air-fried sweet potatoes, and a honey lime coleslaw that ties it all together. Top with avocado, a drizzle of honey, hot sauce, and red pepper flakes for the perfect sweet-and-spicy bite.

The Extra: Sourdough Discard Apple Muffins

Got sourdough discard sitting in your fridge? Put it to good use! These muffins are made with oat flour and a scoop of protein powder, so they’re a genuinely balanced grab-and-go breakfast or snack. Diced apple and a hint of cinnamon make them taste like fall, even if it’s not quite there yet. Feel free to add chocolate chips or walnuts if you’re feeling fancy, or top with honey & salt as the perfect pre workout fuel.

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This week is nothing revolutionary. Most posts aren’t crazy recipes, and a lot of them I don’t even create. My goal is these posts are to hand you 2 dinners, 1 treat, and 1 breakfast or lunch idea every week that are vetted, yummy, balanced, and filling. You can open your inbox every Sunday knowing you have meal ideas & a grocery list ready to go. Basically I'm just trying to take the guesswork out of your week and make your life a little easier ;)

I hope you are continuing to enjoy!

Night 1: Shrimp Burritos

Serves 2

This one comes together in like 5 minutes flat, which makes it a perfect Sunday night meal when you’re tired and just trying to get organized for the week. Bonus: make a double batch, wrap the extras in foil, and you’ve got meals prepped for the rest of the week. These is also one of our go-to camping meals! Its super easy on a portable gas stove and great after a long time of hiking.

Night 2: Taco Bowls

Serves 4

Nothing revolutionary here either, but that’s kind of the point. It’s an easy, yummy, filling meal and you probably already have most of the ingredients sitting in your fridge. Ground beef, crispy air-fried brussel sprouts, cottage cheese, and all the toppings. Done in 10-15 minutes.

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This week’s dinners are everything I’ve been craving in this summer heat. Delicious, summery, & light bowls. Something a little cooler for a summer night, but still balanced, filling, and nourishing, using some delicious fresh summer produce. Both come together so quickly, which is exactly what everyone needs this time of year.

Then I threw in my go-to lunch from the past week, the easiest chicken salad, and another warm-weather staple of mine: Peachie Spoon’s Peaches & Cream Smoothie. This has been my go-to breakfast lately, after a morning workout when I come in the door still hot and just want something quick and nourishing. It tastes just like a creamsicle. It’s cool, it’s easy, peaches are in season right now and SO good, and it still gives you all that good protein, fat, and carbs to start your day. Bonus: it also makes a great afternoon snack in these hot summer days!

Let’s get into it.

Night 1: Baja Fish Taco Bowl

Quick · Light · Fresh 🌶️ · serves 2

Blackened fish, lime-cilantro rice, creamy honey-lime coleslaw, and a fresh peach salsa that makes this bowl feel like summer in a dish. I don’t know what exactly it was this one, but it had my husband and I both GAWKING over it all night. The different flavors pair so well together and came together so easily.

Night 2: Spring Roll in a Bowl

Quick · Light · Fresh (part 2) ☀️ · serves 2

All the flavors of a spring roll, but no wrapping required. Glass noodles, crisp veggie ribbons, seasoned chicken thighs, and a creamy peanut sauce. Something about summer makes me want cooler meals and this one just felt like freshness in a bowl. The peanut sauce, chopped up peanuts, and fresh cilantro sent this one over the moon. But the real star of the show here, is the glass noodles!! I used O’Food Korean Sweet Potato Noodles (find them in the international food section at the grocery store- not always the easiest to find, but WORTH the search!!)

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A few new things starting this week, I’m shifting the format a little: 2 dinners, 1 breakfast or lunch idea, and 1 treat idea (or a nutrition fact to chew on) each week. It felt like the sweet spot after hearing what you all use most, so let me know what you think!

And the grocery list this week got an upgrade too. It’s broken out into Meat, Produce, Dairy, and Other, and it covers everything, including the breakfast and treat ingredients. Print the PDF, take it straight to the store, done. No more cross-referencing three sections of the post while you’re standing in the cereal aisle.

Let’s get into it!

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Night 1: Summer Stuffed Pizza

(Serves 2)

This one is basically summer on a crust. Sweet peaches + tangy BBQ base + creamy ricotta = chef’s kiss. The added rotisserie chicken keeps it balanced & filling, the peaches & tomatoes are too perfect this time of year to mis out on, and you can make in the oven or outside on a pizza oven (like we did for a fun summer night activity). Pizzas are great for hosting, kids, or just a fun Sunday night.

Night 2: Chicken Caesar Wrap

(Serves 2)

The KEY here is the homemade caesar dressing that’s actually good for you! I’m a big believer that sauce can change the game in a meal, and this caesar dressing comes together so easily in the blender, likely with most the ingredients you already have in your fridge. I made a few extra this night, wrapped them in foil in the fridge, and them them on the stove to brown/ heat up for lunch the next few days! Delish! An easy grab & go in the summer!

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I also kept the grocery list intentionally low this week. Between cookouts, travel, and general holiday-weekend spending, I know money can feel a little tighter, so this week’s meals keep the cost down without sacrificing an ounce of flavor. Your body stays full and fueled, your wallet stays a little happier. Win-win.

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This Week’s Grocery List:

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You're going to love both of these.

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Grocery List (serves 2):

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This Week’s Grocery List (serves 2)

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This is the first official subscriber post. So first, if you opted in, thank you. And secondly, your feedback means even more now. Keep it coming!

This week is two meals I genuinely loved making, plus something I've gotten a lot of questions about how I actually plan and grocery shop without losing my mind or spending a fortune. That's the bonus section at the bottom, just for subscribers. Let's get into it.

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Four meals, can feel like a lot to plan for with kids, work, grocery shopping, and especially summer plans. So this week we’re scaling back to two. Same idea: healthy, balanced, filling, and as easy as possible. Let me know what you think!

The Grocery List (serves 2)

• Amylu pineapple teriyaki meatballs

• Wild rice (I use “Seeds of Change organic quinoa and brown rice microwavable bags- such an easy carbohydrate grab, especially in the busy summer)

• Cucumber (1)

• Carrots (I get the bag of whole carrots)

• Lettuce (of your choise)

• Teriyaki sauce

• Sesame seeds

• Pita bread

• Cottage cheese

• Lemon (1)

• Garlic

• Olive oil

• Zaatar seasoning (optional, but good!)

• Salmon (1 big piece)

• Red cabbage

• Spinach

• Greek yogurt

Meal 1 (Super quick & easy)

Teriyaki Meatball Bowl

This one is almost embarrassingly easy, in the best way. The Amylu pineapple teriyaki meatballs do all the heavy lifting. Microwave rice, shred some veggies, throw it all over lettuce, drizzle with teriyaki and sesame seeds. Done.

Serves 2

Meal 2 (A little more creative)

Cottage Cheese Salmon Pita Pizza

This one sounds weird, but tastes incredible. A cottage cheese base (with garlic, lemon, and zaatar) goes on pita and gets baked until golden, then topped with air-fried salmon and sautéed veggies. The green sauce (blended spinach, greek yogurt, lemon, and garlic) ties everything together. I loved it for something fun, but still balanced, healthy, and high protein.

Serves 2

Bonus Recipe!! Double Chocolate Chip Banana Bread

This one is a staple in our house. It’s one of my all-time favorites from Peachie Spoon. Made with coconut flour, cacao powder, chocolate protein powder, and dark chocolate chips, it tastes indulgent and is so balanced (protein, fats, and carbs)!

Recipe by The Peachie Spoon ↗ . Her protein powder is my favorite too:
Use code KARLEY12 for 12% off! Great ingredients, clean protein, and I love that its grass-fed whey (best for you!!).

Give me your feedback this week! Do two meals feel more manageable than four? Too few? Just right? These meal calendar are made for you!! Drop a comment and let me know!

Coming next week

My Costco grocery strategy!

How I stock up to save serious time and money every week.

A few changes this week -

1. I’ll be posting the grocery list right here in the post so you can copy and paste straight into your phone or whatever you use to grocery shop!

2. I’ll be writing a few notes in here on each meals (my thoughts, pairings, experience cooking it myself, etc.)

3. And finally, I would love your feedback!!! I want these meals to helpful in your real life. Quick, balanced, minimal stress, and still delicious. I'm still figuring out what works best for you all, so your feedback genuinely matters to me. Is four meals a week the right amount, or would you prefer fewer? And would posts every other week feel more manageable, or do you count on having this every Sunday? Drop a comment !!

Your Weekly Grocery List

• Eggs

• Cottage cheese

• Meat of choice

• Salsa

• Hot sauce

• Sourdough

• Spinach

• Tortillas

• Shredded cheese

• Ground turkey

• Greek yogurt

• Purple cabbage

• Avocado

• Limes

• Cilantro

• Jalapeño

• Salmon

• Carrots

• Rice paper sheets

• Sesame seeds

• Teriyaki sauce

• Tilapia (or fish of choice)

• Mango

• Red onion

Night 1: Breakfast Bowl

The “I don’t want to cook but we should eat at home” meal. Whip together eggs with whatever’s in the fridge, pile into a bowl, top with salsa and hot sauce, and serve with sourdough. Tastes like a tex-mex breakfast you’d pay $18 for at brunch.

Night 2: Crunchy Tacos with Avocado Lime Sauce (*My favorite this week)

Regular tacos, but make them not easily elevated. Assemble, throw in the oven until the shells are genuinely crunchy, and drizzle with an avocado cilantro sauce that makes everything one thousand times better. Don’t skip the sauce, it’s game changer.

Night 3: Salmon Spring Rolls

Beautiful and unique (just know rice paper takes a little patience). Keep the rolls smaller than you think, use two sheets if needed, and the teriyaki sauce is non-negotiable. Air fry for crunch or serve fresh for a lighter bite. Both are great.

Night 4: Fish Tacos with Mango Salsa

Ten minutes, and you already have almost everything from earlier in the week. The mango salsa is what makes this one. Squeeze of lime right before eating and you’re done.

Starting after next week - Take the planning off your plate.

Four balanced meals, a short grocery list, and everything you need — delivered to your inbox every Sunday. No cookbooks, no scrolling, no wondering what’s for dinner.

$8 / month · cancel anytime

I hope this is helpful & useful in your own life! And I would love any and all feedback below!! Have a great week!

-Karley

Welcome back to another week of meal planning that’s balanced, minimal, and delicious.

This week, we’re focusing on minimal.

With Memorial Day on Monday, I wanted to make one grocery trip on the Friday before and be done for the week. Instead of buying ingredients for four completely different recipes, I focused on a few core proteins, fresh vegetables, and a handful of sauces that could create variety throughout the week.

The result? A week full of simple “build-a-bowl” meals.

Protein, carb, veggie, sauce. That’s it.

One of my favorite strategies when meal planning is choosing 2–3 proteins for the week, keeping a few staple carbohydrates on hand (usually rice, potatoes, and bread), and grabbing a handful of vegetables that can work across multiple meals. From there, it’s just mixing and matching.

Not only does this keep the grocery list manageable, but it also helps reduce food waste and keeps more money in your pocket for the things like date nights, coffee runs, and time with friends.

Now that summer is here, I’ve been leaning into fresh, simple vegetables. Most weeks, that means serving them raw with a little lime juice, salt, and pepper. Depending on the meal, I might add rice vinegar and sesame seeds for an Asian-inspired flavor or cilantro for a more Mexican-inspired twist.

One of my favorite meals this week happened almost by accident. We had a friend in town and pulled together dinner using what we already had in the fridge: white rice, left over steak, spinach, and then I made a fresh mango salsa to go on top that truly made the whole meal.

Simple. Colorful. Delicious.

Weeks like this are a great reminder that cooking doesn’t have to be complicated to be satisfying. Sometimes the best meals come from a few quality ingredients combined in a way that simply works.

So here’s your reminder this week:

Healthy eating doesn’t have to be complicated.

And it definitely doesn’t have to be boring.

It can be balanced, minimal, and delicious.

Bonus this week!

(Healthier) Homemade Twix Bars

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Who you’re listening to?

Welcome to my page! If we haven’t met, my name is Karley Yancey.

I created this page for people who may be like me, or are in a similar, or even more chaotic season of life. I love moving my body, I love running, I love hiking & biking, I love CrossFit, and I love eating beautiful & delicious meals. Both my budget and my body are constantly urging me to cook at home more, I work full time, and I think I treat “staying busy” as a hobby in and of itself.

So, if you resonate with any or all of that … Welcome to my page!

As a NASM Certified Nutrition Coach that has had seasons of both nutrition coaching and exercise training I am constantly reading, researching, and looking for ways to make eating balanced, minimal, and delicious.

1. Balanced

My goal is to create meals that include a balance of protein, carbohydrates, and healthy fats to help keep you feeling full, fueled, and satisfied.

I prioritize whole-food ingredients whenever possible and meals that nourish your body without feeling restrictive.

That said, these meal plans are based on my personal preferences and are meant to inspire simple, balanced eating. I don’t recommend portion sizes because every body, lifestyle, and goal is different.

My goal? Meals that help you feel good.

2. Minimal

I never loved cookbooks. I hated recipes with 27 ingredients I’d use once and never touch again, that often left my feeling not my best the next day.

When I got married and started cooking more consistently, I wanted healthy meals with variety that didn’t break the bank, leave half-used ingredients going to waste, or leave both my husband and I feeling sluggish the next day.

If you’re here, chances are life feels busy.

That’s exactly why these meal plans exist.

I focus on simple, approachable meals with minimal ingredients. Recipes that don’t require hours in the kitchen but still leave you feeling nourished and accomplished at the end of the day.

3. Delicious

Maybe I’m biased, but I think these meals are really good.

As I became more serious about fueling my body as I increased my exercise, I noticed a lot of people acting like eating healthy meant choosing between flavor or nutrition.

Plain rice and beef every night was not for me.

I believe food can be both enjoyable and nourishing.

You don’t have to swing between “perfect healthy eating” and takeout every night. There’s a middle ground. One where meals taste amazing, fuel your body, and still fit into real life.

That’s what you’ll find here.

If you’re looking for balanced, minimal, and delicious meals that make healthy eating feel simpler, you’re in the right place.

Sample Meal Calendar

Here’s what you get

Every week, I’ll share four balanced, simple, and genuinely delicious dinner ideas complete with:

✓ A weekly grocery list
✓ Easy directions for each meal
✓ Minimal ingredients
✓ Meals that fuel your body and taste good

Why only 4 meals? Because real life exists.

I believe meal planning should support your life, not take it over. By planning just four dinners each week, there’s still room for leftovers, spontaneous dinner plans, date nights, takeout, or meals with friends!

I’ll also throw in random sweets or snacks I make here and there, with nutritional tidbits (typically geared towards women;) ! **Note- I rarely create a recipe from scratch. Typically I find inspiration from Instagram, Pinterest, or random ideas that pop in my head when I open my fridge. I then take what I know about nutrition, blood sugar stabilization, and what makes MY body feel best and create a meal calendar from there. There are a few food influencers I take full recipes from if it’s a go-to trusted recipe!!

All that to say, I hope you enjoy! Stuff like that really gives me life! I hope it brings ease, joy, and balance to your life!