BATCH MEAL PREP GUIDE - June 13, 2025

Buffalo Ranch Crispy Sourdough Chicken | Hot Honey Crispy Sourdough Chicken | Southwest Burgers | Garlic Butter Steak Skewers | Chicken Sausage Fried Rice | Brownie Ice Cream Sandwiches | & MUCH MORE!

Here’s what we’re eating this week!

Nothing fancy, just real food that fuels you, tastes good, and holds up well in the fridge or as leftovers! If you’re someone who wants meals that are actually satisfying, support your hormones, digestion, and energy — this plan’s for you.

These are all meal prep–friendly and designed for busy weeks where you still want to eat like you care about yourself (without spending all day in the kitchen).

Paid members get the full recipes, macros, and prep strategy to make it all happen.

These recipes are posted every Friday evening, so you have time to review the recipes and shopping list, collect the ingredients, and set some time aside for your batch prep session. Down below, you’ll see the menu for the week (with links to the recipes and grocery list), as well as a timeline on how to prep the most efficiently :)

keep in mind: I use traditional ways of cooking to receive the most nutrients possible, so some ingredients require them to be prepped hours in advance, even overnight before cooking.

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Garlic Butter Steak & Potato Skewers + Aioli

If you’re a picky eater, but want something a little different, these are for you. Steak, squash, bell peppers, and potatoes seared in garlic butter and served with a creamy yogurt-mayo aioli. These are hearty but still light enough to not feel heavy.

💡 why they’re a win:

• Steak is rich in B12, zinc, and creatine (all essential for energy + mental clarity)

• Yogurt-mayo aioli gives you protein, healthy fat, and probiotics

• Garlic + onion = prebiotic-rich, gut-nourishing flavor

• Potatoes offer potassium + resistant starch for gut health (especially when cooled and reheated!)

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Buffalo Ranch Chicken Thigh Plate

Prepped crispy sourdough-breaded chicken thighs, a yogurt-based carrot cucumber ranch slaw, bone broth rice, and clean buffalo sauce. The mix of textures & flavor here is everything. We absolutely LOVE these breaded chicken thighs, they bring so much flavor, satisfaction, and can ever be apart of a weight loss plan! If you want to lower the carbs & calories on this meal, take out the rice, go double on the slaw and add a cup of kefir or bone broth.

💡 Gut & hormone support:

• Bone broth rice is easy on digestion and rich in minerals (it is also soaked the night before which reduces anti-nutrients, allowing improved nutrient absorption).

• Yogurt ranch provides probiotics + protein

• Carrots help bind and move toxins through the gut

• Sourdough Breaded Pasture Raised Chicken thighs = protein + probiotics for a well balanced meal

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Hot Honey Chicken Thigh Bowl

Same chicken + rice base, but with a blend of raw honey and sriracha, avocado, and green onion. It’s spicy-sweet-comforting and easy to throw together with prepped ingredients.

💡 Nutrition highlights:

• Raw honey is full of enzymes and natural antimicrobials

• Avocado supports bile flow and fat digestion

• Bone Broth Rice refuels glycogen stores, without spiking blood sugar

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Southwest Lettuce-Wrapped Burgers + Tallow Fried Potatoes

These burgers are made with grass-fed beef, seasoned with an homemade taco spice blend and wrapped in crisp lettuce with mashed avocado, raw cheese, and fermented salsa (recipe can be found on my substack! Just search “fermented salsa” on my page!) Tallow-fried potatoes on the side bring those slow-burning carbs, ancestral fats, and minerals!

💡 why it works:

• High in bioavailable protein and fat for stable energy

• Avocado + tallow = gut-loving, skin-supportive fats

• Fermented salsa supports digestion with natural probiotics

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Chicken Sausage Fried Rice

One-pan, quick and satisfying. Bone broth jasmine rice, clean chicken sausage links, veggies, scrambled eggs, and coconut aminos. It’s the best kind of clean-out-the-fridge meal.

💡 why it works:

• Bone broth rice = gentle, mineral-rich carb

• Eggs and sausage = complete protein and healthy fats

• Carrots, peas, onions = fiber + prebiotics

• Coconut aminos = gut-friendly soy alternative with amino acids

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No-Bake Brownie Protein Ice Cream Sandwiches

These are what I reach for when I want something sweet that still does something for me. The brownie base is made with cashew butter, cacao, dates, and almond flour — no oven needed. The filling is a whipped, high-protein cottage cheese ice cream sweetened with honey and vanilla. These have a total of 22g of protein in each bar!

💡 why it’s the best dessert:

• Cottage cheese = protein + probiotics

• Raw cacao = magnesium + mood support

• Dates and maple syrup offer sweetness with fiber + minerals

These store well in the freezer, and are perfect post-dinner or mid-afternoon when you want a treat that doesn’t wreck your energy!

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Bacon & Parmesan Sheet Pan Breakfast Sandwiches

This one’s on repeat. The egg mixture bakes all at once — eggs, egg whites, cottage cheese, parmesan, green onion, and chopped bacon — then you slice it up and sandwich it between toasted Ezekiel or sourdough English muffins. Minimal effort, maximum flavor.

💡 why it’s a gut + hormone win:

• Cottage cheese and eggs = complete protein + healthy fats

• Bacon adds flavor and makes it feel indulgent without being heavy

• Sourdough or sprouted muffins = easier to digest, rich in fiber and minerals

• Parmesan = calcium + umami

• These store well for the week, making breakfast (or lunch) a no-brainer

  

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My goal with all of the recipes is to use the same variety of ingredients, just turned into different flavor profiles… that way your grocery trip is short & sweet.

I get it, life is BUSY. We are constantly on the go, places to be, people to see… but that shouldn’t stop you from investing time in yourself & in your health. When we eat for nutrition vs macros & looks, you’re entire life can turn around…

✅ being healthy makes you a better parent.

✅ being healthy makes you a better worker.

✅ being healthy makes you a better partner.

✅ being healthy makes you better at life.