NUTRITION
How To Meal Prep: The Easy Way

Meal prepping doesn’t have to mean eating dry chicken and rice all week or spending your entire Sunday in the kitchen. In fact, the key to sustainable healthy eating is making it easier—not harder.

Here’s how to meal prep the easy way so you save time, reduce stress, and actually look forward to what’s in your fridge…and on your plate.

There are a few issues most of us face with weeknight meals:

1. Time – Shopping, cooking, and cleaning every night is extremely time consuming.

2. Decision fatigue – Coming up with something healthy and tasty every single night is nearly impossible.

3. Cost – Buying different ingredients for every meal is expensive and inefficient.

Meal planning allows us to address all of these issues.

So — How Do We Do It?

‍First: Map out your week

‍Figure out how many nights you can or want to cook.
Example: You’re home and free to cook 3 nights out of 7. You plan to go out to eat once, so you’ll need leftovers or easy-to-prep meals for the other 3 nights.

‍Second: Pick a couple proteins that you like, “base prep”

‍Protein is typically where we need to be the most intentional and should be the focal point of the meal.

Pick one or two proteins to prep that you can mix and match throughout the week.

👉 Research shows people who consistently consume higher protein diets (1.2–1.6g/kg/day or 1g/lb goal bodyweight) have better body composition and appetite control (1).

‍Third: Complete the meals

‍Each meal should include protein, color (fruits and veggies), and complex carbohydrates. Pick starches and veggies that complement your proteins. Some easy ones to prep are sweet potatoes, rice, quinoa, sourdough, broccoli, salad mixes, and/or peppers..among other options!

‍Fourth: Flavor

‍Get creative! Think about what flavors you like that could work with the proteins you picked. The options here are endless. This is also where we can add in some dietary fats, which increase satiety and add tons of flavor.

‍Fifth: Prep your shopping list

‍Try to buy in bulk when you can to save money and simplify shopping. Consider how many people you are feeding and how many meals you are preparing for.

Other Tips:

Pick 2 Breakfasts, 2 Lunches, and 2 Dinners

Instead of eating the same thing all week, rotate just 2 of each. That’s enough variety to avoid burnout, but still keeps your prep simple.

Example:

• Breakfast 1: Greek yogurt, berries, and hemp seeds

• Breakfast 2: Scrambled eggs, sourdough, and avocado

• Lunch 1: Chicken veggie wrap

• Lunch 2: Turkey taco bowl

• Dinner 1: One-pan salmon + broccoli

• Dinner 2: Beef stir-fry with rice

Bonus: You only need to prep 3–4 proteins, 2 carbs, and 2 veggies.

Batch Cook While Multitasking

You don’t need to set aside hours. Cook while the kids nap. Roast sweet potatoes while you answer emails. Hard boil eggs while folding laundry. Just 30-45 minutes of multitask-prep can set you up for days.

One of my goals is to make healthy food feel easier, more accessible, and more enjoyable. Meal planning has restored my joy in cooking and helped my family to eat healthier food for less money and way less stress. I hope it does the same for you!‍

HEALTH/WELLNESS
VITAMIN D: THE SECRET TO VITAL HEALTH

Here’s a wild fact: over 40% of adults in the U.S. are deficient in vitamin D, and most don’t even know it. If you’re tired, getting sick often, or feeling moody—low vitamin D might be to blame.

Vitamin D isn’t just about strong bones. It’s vital for hormones, immunity, mood, and even weight regulation. Let’s break it down:

Why Vitamin D Matters

Vitamin D acts more like a hormone than a vitamin. Almost every cell in your body has a receptor for it.

Low levels have been linked to:

• Increased risk of depression and anxiety

• Weakened immune system

• Hormonal imbalances (especially in women)

• Fatigue and poor recovery

• Higher risk of metabolic disorders

For women, especially those pregnant, breastfeeding, or navigating postpartum—vitamin D is critical for both you and your baby.

How Do You Get It?

1. Sunlight: Your skin makes vitamin D when exposed to UVB rays. Aim for 10-30 minutes of midday sun (between 10 AM and 3 PM) a few times a week. Try to expose your arms, legs and belly to maximize absorption.But here’s the catch: sunscreen blocks it, and most of us aren’t in the sun enough—especially in colder months or if you work indoors.

2. Food: It’s found in fatty fish (like salmon), egg yolks, fortified dairy, and mushrooms. But you’d have to eat A LOT to meet your needs from food alone.

3. Supplements: Most experts recommend 2,000–5,000 IU/day for adults, but you should test your levels to know what’s right for you.

4. Support Your Liver and Kidneys: Your body activates vitamin D through the liver and kidneys. Many people miss this and struggle with low vitamin D!

   • Eat liver-loving foods: leafy greens, beets, turmeric, dandelion root tea. You can also do castor oil packs over your liver a few times a week (if you’re not pregnant or breastfeeding!).

   • Support your kidneys: by consuming electrolyte rich foods like lemons, celery, sea salt, cranberries, and get plenty of liquids each day.

How to Take It (The Smart Way)

• Take with fat – it’s a fat-soluble vitamin, so pair it with food like eggs or avocado.

• Test first – ask your doctor for a 25(OH)D blood test. Optimal range: 50–80 ng/mL

• Look for D3 (cholecalciferol) – it’s more bioavailable than D2. If you can only find D2 make sure it’s paired with a Vitamin K. Here’s one I love: https://www.perfectsupplements.com/Perfect-D3-p/ps-d3.htm?Click=67ede24accee3&a_bid=f67fd10a

Quick Tip:

If you live north of Atlanta or wear sunscreen daily, you’re likely not getting enough from the sun alone. Supplementing through fall and winter is usually a smart move.

Vitamin D might be the easiest upgrade to your health routine. More energy, better mood, stronger immunity—it’s a no-brainer.

If you’re feeling off lately, it’s worth checking.

MINDSET
The Real Reason You’re Stuck (And What to Do About It)

Let’s be honest—you don’t need more motivation. You need movement.

You’re not lazy. You’re not lacking discipline. You’re just stuck in a loop of overthinking, perfectionism, and putting everyone else first.

Sound familiar?

Here’s the truth: you will never feel ready. You will never have “more time.” And confidence? That only comes after you act—not before.

It’s Not About Willpower. It’s About the First 5 Seconds.

The 5 Second Rule is simple but life-changing:
When you have an instinct to act on a task, count down 5-4-3-2-1 and move.
Get out of bed. Start the workout. Close the Instagram tab. Say the hard thing.

Your brain’s job is to protect you—from failure, risk, embarrassment. But the life you want? It lives outside your comfort zone. The 5 Second Rule interrupts the pattern that keeps you stuck.

Here’s What’s Actually Holding You Back:

• You wait to “feel” motivated before taking action.

• You think too long, and your brain talks you out of it.

• You assume successful women feel confident all the time (they don’t).

Confidence isn’t built by thinking. It’s built by doing.

Try This This Week:

1. Set one power goal. Something small but meaningful: go on a 20-minute walk, drink water before coffee, write 10 lines of your blog.

2. Commit to the first 5 seconds. The second you hesitate, count 5-4-3-2-1 and take one step.

3. Show your kids, your team, your future self what it looks like to go even when it’s hard.

You don’t need to change everything. You just need to start moving.

The fear won’t disappear. But neither will your goals.
So choose. Decide. Act.

This is your moment. 5... 4... 3... 2... 1... GO.

Make yourself Better Today.

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