I’ve spent years collecting as much information, education, and real life nutrition to be able to put together a meaningful, flavorful and nutritious meal design. What I’ve designed after all this time is a meal that’s crafted to support the 5 health defenses, while leaving you satisfied and keeping it flavorful.

Let’s break it down:

Every meal must meet these macros: 50g protein, 25g fat, 50g carbs, 15g fiber AND must include the following:

• • Bitter Side Salad/Vegetable

• • Fermented Food

• • Soup (chicken stock or beef stock base)

• • Hot Vegetable Dish

• • Main Protein

• • Complex Carb

• • Whole Grain

• • 2oz diluted apple cider vinegar for digestion

Why did I design our meals this way?

If you’ve ever felt groggy, tired, slow, and cold after you’ve eaten, it’s likely because your digestion is slowing things down. This happens when we eat fried fatty foods, but it also happens when we don’t ‘turn on’ our digestion like we’re supposed to.

Eating a bitter food at the beginning of a meal stimulates the production of digestive juices, including stomach acid and bile, which can enhance digestion and nutrient absorption. This phenomenon is often linked to the concept of “bitter tonic” benefits, where incorporating bitter flavors (like arugula, dandelion greens, or citrus peel) before a meal can prepare the digestive system for incoming food.

By signaling to the liver to produce these digestive acids, the body is better equipped to break down food and absorb nutrients, potentially improving overall energy levels and digestion efficiency. Adding bitter foods at the start of a meal can be a simple yet effective dietary practice.

Fermented foods are known to have a significant impact on gut health due to their probiotic content. These beneficial bacteria can support the microbiome, which plays a crucial role in maintaining overall health, including the function of the vagus nerve. The vagus nerve is a major part of the autonomic nervous system and influences many bodily functions, including heart rate, digestion, and mood.

When the gut microbiome is in balance, it can positively affect the vagus nerve, promoting better communication between the gut and the brain. Disruptions in this communication can lead to various health issues, including POTS (Postural Orthostatic Tachycardia Syndrome) and dysbiosis, which refers to an imbalance in gut bacteria.

Incorporating fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha can help support the microbiome, potentially leading to better health outcomes.

Drinking homemade chicken/beef stock soups regularly can provide numerous health benefits, particularly for gut health, immunity, and overall wellbeing. Rich in essential nutrients, including amino acids, vitamins, and minerals released from bones during cooking, chicken stock supports gut health through its gelatin content, which can help repair the gut lining and promote beneficial gut bacteria growth.

Additionally, the anti-inflammatory properties and comforting nature of warm stock bolster immune support and provide relief during illness. Its hydrating qualities are essential for maintaining healthy mucous membranes in the gut, while collagen and glucosamine promote joint health and mobility. Moreover, soups are easily digestible, making it suitable for sensitive digestive systems or recovery phases. As a versatile base for soups, stews, and sauces, homemade chicken stock is a nourishing and beneficial component to incorporate into a balanced diet.

Eating a diverse variety of 30 different fruits, vegetables, herbs, and plants each week offers numerous health benefits, including enhanced nutrient diversity, improved gut health, and strengthened immune function. This wide range of foods provides essential vitamins, minerals, and phytonutrients, ensuring your body receives what it needs for optimal functioning. A varied diet promotes a healthy gut microbiome, aids digestion, and helps maintain healthy bowel movements.

Additionally, the rich antioxidants and anti-inflammatory compounds in these foods can lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Consuming a colorful array of low-calorie, nutrient-dense foods can also assist in weight management by promoting satiety and reducing the likelihood of overeating. Furthermore, this diversity supplies the energy needed for daily activities and has been linked to better mood and cognitive function. Lastly, incorporating a wide range of plants enhances meals with various flavors and textures, making healthy eating more enjoyable and sustainable.

Clean and lean protein sources offer numerous health benefits that contribute to overall well-being and fitness. They are essential for building and repairing muscle tissue, making them particularly important for athletes and individuals engaged in regular exercise. Additionally, lean proteins promote weight management by enhancing satiety and are often lower in calories and fat compared to their fatty counterparts. These proteins also have a high thermic effect, meaning the body burns more calories digesting them, which can boost metabolism and support weight loss efforts.

Many clean protein options are low in saturated fats and cholesterol, promoting heart health by helping to maintain healthy cholesterol levels and reducing the risk of cardiovascular diseases. Furthermore, lean proteins provide essential nutrients, such as B vitamins, iron, and omega-3 fatty acids found in fish, which are vital for energy production and brain health. They also help regulate blood sugar levels, making them a smart choice for those managing diabetes or looking for stable energy. Incorporating clean and lean protein sources into your diet can significantly enhance health and promote fitness goals.

The China Study highlights the potential anti-cancer properties of vegetable proteins compared to animal proteins, demonstrating that a plant-based diet rich in high-protein vegetables can contribute to improved health outcomes, including a reduced risk of cancer, higher energy, and clearer thinking. This extensive research examined the dietary habits of various populations and found that those consuming higher amounts of vegetable protein, such as legumes, nuts, and whole grains, exhibited lower incidences of chronic diseases, including certain types of cancer.

Based on these findings, we serve only 4oz portions of meat in our meals, focusing instead on meeting protein requirements through nutrient-dense, high-protein vegetables like lentils, chickpeas, and quinoa. This approach not only aligns with the study’s findings by promoting a diet rich in anti-cancer properties but also helps in cultivating a balanced and health-conscious menu that prioritizes vegetable sources for optimal nutrition and wellness.

Complex carbohydrates offer numerous health benefits essential for overall well-being. Found in whole grains, legumes, fruits, and vegetables, complex carbs are digested more slowly than simple carbohydrates, providing a steady release of energy that helps maintain stable blood sugar levels and prevents energy crashes. These foods are often rich in essential nutrients, including vitamins, minerals, and dietary fiber, which support various bodily functions and contribute to overall health.

Additionally, complex carbohydrates are high in fiber, promoting digestive health by encouraging regular bowel movements and supporting a healthy gut microbiome. Their fiber content also aids in weight management by increasing feelings of fullness and satiety, reducing the likelihood of overeating and unhealthy snacking. Whole grains and other sources of complex carbohydrates are associated with improved heart health, as their high fiber content can lower cholesterol levels and reduce the risk of cardiovascular diseases. Lastly, complex carbohydrates typically have a lower glycemic index compared to simple carbs, leading to a less dramatic effect on blood sugar levels, making them a smart choice for individuals looking to manage their blood sugar.

Whole grains are rich in essential nutrients such as fiber, vitamins, minerals, and antioxidants that support various bodily functions. The high fiber content in whole grains aids in digestion, promotes regular bowel movements, and helps maintain a healthy gut microbiome. This fiber also plays a role in weight management by increasing feelings of fullness and reducing overall calorie intake, which can be beneficial for those looking to maintain or lose weight.

Whole grains have been linked to a lower risk of chronic diseases, including heart disease, type 2 diabetes, and certain cancers, as they can help lower cholesterol levels, improve blood sugar control, and reduce inflammation. Whole grains also provide a steady source of energy thanks to their complex carbohydrates, which are digested slowly, preventing spikes in blood sugar. Incorporating whole grains such as brown rice, quinoa, oats, and whole wheat products into your diet can enhance nutritional quality and promote long-term health benefits.

Ending a meal with diluted apple cider vinegar (ACV) can be beneficial for digestion and energy levels for several reasons. First, ACV is thought to enhance digestion by increasing stomach acidity, which can improve the breakdown of food and the absorption of nutrients. This heightened acidity may also help prevent digestive discomfort, such as bloating and gas, by promoting the effective movement of food through the digestive tract. Additionally, the acetic acid in apple cider vinegar may support the growth of beneficial gut bacteria, further contributing to a healthy microbiome.

Furthermore, diluted apple cider vinegar has been shown to help regulate blood sugar levels. By slowing down the digestion of carbohydrates, it can prevent rapid spikes in blood sugar, which often lead to energy crashes later on. This steady release of energy can help maintain stable energy levels throughout the day, thereby reducing fatigue and enhancing overall vitality.

We also live by these rules:

We live by these rules here at Nourishing Holistic Meal Prep to ensure you have the highest quality meals:

1) Seasonal
2) Organic
3) Locally sourced (as the seasons allow us)
4) No GMOs
5) No seed oils
6) Healthy fats only: butter, ghee, olive oil, coconut oil, avocado oil
7) Whole foods only
8) Herbs and Spices for taste diversity
9) 30 different fruits, veggies and herbs per week for microbiome diversity
10) Nutrient dense-includes superfoods
11) Cooking techniques: steaming, roasting, sautéing will keep most nutrients in
12) Culinary diversity across all cuisines
13) Rotate meals so you don’t get bored

My mission is simple: to provide real, nutritious meals to my community and help others like me achieve their health goals while enjoying truly delicious food.

Let’s get you a plate!