MEAL PREP GUIDE - August 14, 2026

Each week, I share a meal prep guide with my paid community members to help you cook seasonal, nutrient-dense recipes efficiently, making it easier to stick to a healthy diet.

I post these guides before the weekend so you have time to review the recipes and shopping list, gather your ingredients, and set aside time for meal prep in the coming days. Be sure to check out the editable grocery list, where you can mark off ingredients as you shop!

Look how pretty this week’s lineup is!!

Ready to cook up some delicious food? Here is this week’s menu:

• Sun-dried Tomato & Feta Frittata

I had some leftover sun-dried tomatoes in the fridge that I needed to use up and knew they’d be perfect in a frittata. Frittatas are one of the best breakfast meal prep options: they’re savory, protein-packed, full of micronutrients from the eggs and veggies, and contain healthy fats from the eggs and cheese. Most importantly, they’re incredibly easy to grab and eat on a busy morning. That said, I do need to keep the flavor profile interesting to avoid the dreaded egg ick. Sun-dried tomato & feta is a classic combo and made for delicious breakfasts all week long.

• Batch-Cooked Picadillo

I always have ground beef in my freezer - it’s been a staple in my nutrient-dense diet since college, when I was living on a tight budget. Ground beef is easy to prepare, one of the more affordable cuts of meat, packed with nutrition, and incredibly versatile. And Picadillo is one of my favorite ways to cook ground beef. There are countless variations across Latin America, with varying additions like potatoes, olives, raisins, or peas. With just 15 minutes of effort, you can turn 2 pounds of affordable ground beef into a big batch of protein-rich, veggie-loaded food perfect for packed lunches or quick dinners. Sam told me that he physically felt so much better eating this for lunch than when he grabs takeout.

• Grilled Chicken Wings

Did you know you can just use free will and meal prep chicken wings. Like… why have I always treated wings like a special occasion food? They were so easy and reheated perfectly all week. This is really exposing the kinds of things that get me way too excited but you guys get me… I tossed them in a simple seasoning blend & cooked them on my Traeger grill, which made them insanely tender and flavorful. But I’ve also included instructions for a regular grill or oven.

• Fiber-Rich Mexican Quinoa Rice (Arroz Rojo)

You already know one of my favorite nutrition hacks is meal prepping starchy foods, like rice or potatoes, and letting them cool to develop resistant starch. The resistant starch feeds your good gut bacteria and helps blunt the glucose response. This recipe takes it a step further with a 2nd easy hack to make a satisfying rice dish that’s higher in fiber and lower in carbs. Inspired by classic arroz rojo, it’s deliciously seasoned and cooked in bone broth for a boost of nutrients.

• Beet & Carrot Slaw

This dish is as delicious as it is beautiful and I swear, just adding a few spoonfuls to my meals throughout the week gave me such a boost of energy. I love having a prepped veggie in the fridge that I can toss onto any plate to make it more balanced. Beets are fantastic for your liver and even promote heart health, while raw carrots add fiber that support hormone detox and estrogen balance. The gingery olive oil dressing was the perfect combo for the beets and carrots and made this dish kinda addictive.

• Hydrating Watermelon Mint Popsicles

One of the easiest ways to cut back on ultra-processed, sugary foods is to have a healthier sweet treat on hand. When a craving hits, you can reach for something that is lower in sugar and made with whole-food ingredients but still delicious. I had some seasonal produce to use up, so I blended a whole watermelon and turned it into popsicles. They’re super hydrating (I literally ate one at 9am after a sweaty run). Thanks to peak seasonal produce they are naturally sweet, and I didn’t need to add any sugar, but you can customize them to your tastes!