Take Control of Your Week: How to Master Meal Prep to Reclaim Your Time

Hey Mama,

We’re heading into the weekend, and you know what that means—time to stock up on groceries and get ready for the busy week ahead. I know meal prepping can feel like one more thing on an already endless to-do list, but I promise you, with the right routine, it doesn’t have to be overwhelming.

Let’s start creating routines that work for you, not against you.

Here’s how I personally do it:

• I grocery shop twice a week: Saturdays and Wednesdays.
• I cook the most on Sundays and Thursdays.
• I prep enough meals to last my family 2-3 days at a time.

Of course, adjust those days based on what works best for your routine! The key is consistency and making it feel easy—not like another chore.

Click here for this week's meal plan & shopping list 

A Little Confession:

I don’t follow full-blown meal plans. I use them for inspiration. I purchase ingredients that are on sale and cook those ingredients. 

But the truth is, the overall conversation I want to have isn’t about what to eat, it’s about who you become in the process. You don’t need another list of rules—you need a simple, sustainable approach to meal planning that works for your busy mom life.

Anti-Inflammatory Diet

An anti-inflammatory diet is about giving your body the nutrition it needs to thrive while removing highly processed, inflammatory foods that are doing more harm than good. It’s a very personalized approach because what works for one person may not work for another—especially if you’re sensitive to foods like nightshades (which can trigger headaches or joint pain) or if you're dealing with leaky gut. The key is to first master a general anti-inflammatory diet that supports balanced blood sugars, reduced inflammation, and stabilized cortisol levels. This is the foundation for healing. Once you’ve got that down, stepping into more specific elimination diets (like AIP, low FODMAP, or low histamine) becomes so much easier and more effective.

The Biggest Mistake

The biggest mistake I see is people trying to jump from a standard American diet straight into a restrictive elimination plan. Start with the basics, learn what your body needs to reduce inflammation, and then you can move into those more specialized diets with ease. If you need help or want a personalized plan, feel free to message me—I’ve got you covered!

How I Keep it Simple:

These are the standards that I have set for myself, which have evolved over time to fit the season of life that I am to achieve a balance that works for my family and me. I am mostly dairy-free and gluten-free at HOME, we do go out to eat often and I make the best choices with what's available. We do an occasional sourdough bread and my kids do eat a high-quality cheese. Here’s what it looks like for me:

1. Pick a protein:

   • Organic chicken
   • Grass-fed beef
   • Chickpeas
   • Wild-caught salmon
   • Organic, pasture-raised eggs
   • Organic turkey

2. Add your favorite veggies:

   • Sauerkraut, pickled daikon, carrots, hearts of palm, broccoli, bok choy, bittermelon, etc.

3. Add nutrition:

   • Sprinkle everything with ground flaxseed and/or chia seeds for extra fiber and Omega-3s.

4. Fruit on the side:

   • I love adding some fresh fruit after my meal
5. Throw in a piece of HU brand dark chocolate 😉

I usually stir-fry, bake, roast, or throw everything in the slow cooker for easy, stress-free meals. 🙌

Here’s the Thing, Mama:

You already KNOW the benefits of eating well and prepping ahead. But life happens, and suddenly those good intentions fall to the side. The key is stepping into your power—making these moves stick for good.

Become that healthy mama who prioritizes her health and her family’s health. The one who breaks the family history of disease and builds a legacy of wellness. That starts with YOU reclaiming your health.

It's not just about what to do and how to do it or how to fit all these healthy habits and tasks into your busy lifestyle, it's embodying that lifestyle, it's growing into the lifestyle, it's BECOMING that mom who can conquer health issues and finally lose the stubborn weight. That's exactly what we dive into in the Revitalize 24/7 Podcast Experience. 

🎉 First transformational series is all about Anti-inflammatory UN-diet - breaking free from diet culture so you can make healthy living a lifestyle, not just another trend or short-lived chapter in your life. No more sabotaging your weeks after being "good all week." No more starting again on Monday. You'll lose weight for GOOD. 

Get on the waitlist for the Anti-Inflammatory UN-diet podcast experience 

SMALL STEPS:

Go grocery shopping this weekend, prep for 2-3 days at a time, and let’s start this new week feeling in control, nourished, and ready to crush it. 🙌