Sunday Ritual: Meal Prep
I used to start Mondays with the best intentions—shiny water bottle, fresh workout plan, promise to “eat clean.”
By Wednesday? My fridge looked like a crime scene: wilting spinach, half a rotisserie chicken, and take-out containers I swore I wouldn't buy.
Everything changed the day I turned Sunday food prep into a non-negotiable date with myself (AirPods in, Netflix on, cutting board out).
Now the fridge is the hero of my week, not the villain—and my clients who copy this system see the same magic.
Here's the 2-hour ritual that saves my hormones, waistline, and sanity:
1. Protein pillars
Crock-Pot Garlic Chicken
2–3 lb chicken breasts or thighs
1 cup bone broth + 1 Tbsp minced garlic + S/P
Set on low 4–5 hrs. Shred and split:
• Dill-pickle chicken salad for me (Greek yogurt + diced pickles + dill)
• Poppy-seed chicken salad for the fam (½ Greek yogurt, ½ mayo, grapes, celery, poppy seeds)
Basic Ground Beef
Brown 2 lb with onion + sea salt. Use all week for tacos, breakfast hash, or tossed into marinara.
2. Veggie duo
Sheet-pan roasted broccoli & carrots (olive oil, garlic powder)
Sautéed zucchini ribbons with ghee + Italian herbs
3. Smart carbs
Sweet-potato wedges (cinnamon + sea salt)
Jasmine rice in the Instant Pot (bone broth instead of water)
4. Breakfast & post-workout fuel
Gluten-Free Banana Cottage-Cheese Waffles
Blend all of these below:
- 225 g of oats
-2 eggs
-50 g Malk almond milk or milk
-32 g vanilla whey
-1 container of Kalona Cottage cheese
-Cinnamon to taste, I do a TON
-1 tsp baking powder
-2 large bananas
Let this sit for 5 minutes to thicken. Then use on a medium heat on your waffle maker. I eat these with thawed blueberries everyday!
5. Kid-approved treat
Almond-butter chocolate-chip oat bars—sweet enough to keep them happy, packed with fiber so no sugar crash.
Why this matters (for you and your hormones)
Protein & fiber on deck = stable blood sugar → fewer 3 p.m. cravings
Ready carbs = thyroid & adrenals get the glucose they need—goodbye, “hangry” evening binge
Zero decision fatigue = more mental bandwidth for actual life
Skip prep and the week becomes death-by-drive-thru.
Spend two hours with a podcast, and you glide into Friday nourished and un-bloated. Want a done-for-you menu + grocery list?
I give my 1:1 clients a fresh prep blueprint every month, if they want that—plus GI-MAP-driven tweaks so their meals heal gut + hormones faster.