This is one of those meals that makes me feel like I’ve got my life together—simple, nourishing, and actually delicious. The chicken breast brings in that protein punch, which helps with muscle recovery and keeps me full longer (bless). Sweet potatoes and broccoli are a vitamin-packed duo, loaded with vitamin A and C to support immunity, skin health, and energy. And thanks to a little drizzle of olive oil and all that fiber, it’s a win for heart health too—less inflammation, better cholesterol, and a happy gut. This one’s on repeat in my house—easy to prep, easy to love.
Ingredients:
- 10 ozs Chicken Breast (sliced)
- 1 Sweet Potato (medium, peeled and cubed)
- 1 1/2 cups Broccoli (chopped)
- 1 tbsp Extra Virgin Olive Oil
- 1 tsp Oregano
- 1 tbsp Lemon Juice
- Sea Salt & Black Pepper (to taste)
- 2 tbsps Parsley (chopped)
Instructions:
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
- In a large bowl, toss the chicken, sweet potato, and broccoli with the oil, oregano, lemon juice, salt, and pepper. Spread everything on the baking sheet in a single layer. Cook for 20 to 25 minutes, until the chicken is cooked through and the potatoes are tender.
- Divide evenly between plates and top with parsley just before serving. Enjoy!
This salmon + broccoli dinner is one of those meals that makes me feel like I’m actually doing something good for my body—without overthinking it. The salmon’s full of heart-healthy omega-3s and paired with olive oil, it helps lower bad cholesterol. Broccoli brings the calcium + Vitamin K for strong bones, and the salmon adds Vitamin D to help your body absorb it all. And bonus: the lemon + broccoli are loaded with Vitamin C, and the salmon has zinc—hello, immune support!
Simple, delicious, and sneakily powerful.
Ingredients:
- 1 1/4 lbs Salmon Fillet
- Sea Salt & Black Pepper (to taste)
- 8 cups Broccoli (sliced into small florets)
- 2 tbsps Extra Virgin Olive Oil
- 1 cup Quinoa (uncooked)
- 1 1/2 cups Water
- 1/2 Lemon (sliced into wedges)
Instructions:
- Preheat the oven to 450ºF (232ºC) and line a baking sheet with parchment paper.
- Place the salmon fillets on the baking sheet and season with sea salt and black pepper.
- Toss the broccoli florets in olive oil and season with sea salt and black pepper. Add them to the baking sheet, arranging them around the salmon fillets. Bake the salmon and broccoli in the oven for 15 minutes, or until the salmon flakes with a fork.
- While the salmon cooks, combine the quinoa and water together in a saucepan. Bring to a boil over high heat, then reduce to a simmer. Cover and let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid and fluff with a fork. Set aside.
- Remove the salmon and broccoli from the oven and divide onto plates. Serve with quinoa and a lemon wedge. Season with extra sea salt, black pepper and olive oil if you like. Enjoy!
These are quick to prep, blood sugar balancing, and loaded with ingredients your hormones love - think flaxseeds for estrogen metabolism, almond flour for healthy fats, and collagen or protein powder for stable energy. I’ve been grabbing them on the go between client calls and feeling so much better than when I used to reach for something sugary.
Ingredients:
- 2 ripe bananas (mashed)
- 2 eggs
- 1/4 cup melted coconut oil or avocado oil
- 1/4 cup maple syrup or honey
- 1 tsp vanilla extract
- 1/2 cup almond flour
- 1/2 cup ground flaxseed
- 1/2 cup collagen peptides or clean vanilla protein powder
- 1/2 tsp cinnamon
- 1/2 tsp baking soda
- 1/4 tsp sea salt
- Optional: 1/3 cup dark chocolate chips, blueberries, or chopped walnuts
Instructions:
- Preheat oven to 350°F (175°C) and line a muffin tin with liners.
- In a bowl, whisk together mashed bananas, eggs, oil, syrup, and vanilla.
- Add in almond flour, flaxseed, protein powder, cinnamon, baking soda, and salt. Stir until just combined.
- Fold in any optional add-ins.
- Divide batter evenly into muffin cups (about 10-12).
- Bake for 18–22 minutes, or until a toothpick comes out clean.
- Let cool slightly and enjoy!
These muffins are hormone-friendly because:
- Flaxseed supports estrogen metabolism and gut health
- Protein balances blood sugar and supports ovulation
- Healthy fats help regulate hormones + keep you full
Perfect for a morning snack, lunchbox addition, or 3 PM blood sugar crash prevention.
I threw this Bruschetta Flatbread together one night when I wanted something quick and feel-good—and now it’s on repeat over here. It’s got that crispy, savory, fresh vibe I crave, but it’s secretly packed with goodness too.
The olive oil and lean chicken make it heart-healthy, the feta adds a little calcium boost for bones (plus that salty flavor I love), and the tomatoes + garlic give it a nice immune-supporting kick.
Basically, it tastes like comfort food but checks all the boxes for feeling good after.
Ingredients:
- 4 Tomato (finely diced)
- 3 Garlic (cloves, minced)
- 2 tbsps Extra Virgin Olive Oil
- 1/2 cup Basil Leaves (chopped)
- 1 tbsp Balsamic Vinegar
- 1/2 cup Feta Cheese (crumbled)
- Sea Salt & Black Pepper (to taste)
- 4 Brown Rice Tortilla
- 8 ozs Chicken Thighs With Skin
Instructions:
- Preheat oven to 410ºF (210ºC). Add the tomatoes, garlic, basil, vinegar, olive oil, feta, salt and pepper to a mixing bowl. Toss well and let sit for 15 minutes to marinate.
- Spread the mixture over the brown rice tortillas using a slotted spoon to drain the excess liquid (too much liquid will make the tortilla soggy). Top with cooked, diced chicken thigh (optional). Place on parchment paper on a pan and bake for 14 minutes.
- Remove from oven. Run a spatula between the parchment paper and tortilla to detach any parts that might have become stuck while baking. Slide onto a plate and slice with a pizza cutter. Enjoy!
4 servings
This recipe is packed with protein from black beans and protein powder—great for muscle repair and growth. Black beans and dates add fiber to support digestion and heart health. Plus, it’s rich in essential minerals like iron, magnesium, and zinc to boost energy, muscle function, and immunity.
Ingredients:
- 1/3 cup Pitted Dates (packed)
- 2 cups Black Beans (cooked)
- 1/2 cup Chocolate Protein Powder
- 1/3 cup Pumpkin Seed Butter (Use tahini, sunflower butter, almond butter or peanut butter if preferred)
- 1/2 tsp Sea Salt
- 1 tbsp Cacao Powder
- 1/2 cup Dark Chocolate Chips (optional)
Instructions:
- Line a baking sheet with parchment paper.
- Combine dates, black beans, chocolate protein powder, pumpkin seed butter, sea salt, and cacao powder in the bowl of your food processor. Process until smooth, scraping down the sides as necessary.
- Roll the dough into 1-inch balls and place on the covered baking sheet. You should have about 3 balls per serving.
- To make the optional chocolate drizzle: melt the chocolate chips in a double boiler and drizzle over balls.
- Refrigerate at least 1 hour to set. Enjoy!
6 servings
