Seven Days Of Eating: Because Getting A Meal Together Counts As Self-Care
Meal Ideas for the week.
The purpose of these Seven Days of eating is to offer support, normalize eating, help you to incorporate a wider variety of food, and push back on diet culture. I became a dietitian because I enjoy eating and making food. I want to help others enjoy and feel safe while eating and making food, too. I do this work to give people MORE options, not less.
Feed yourself and those you love.
The kids are headed back to school next week and I plan to spend some time crossing some items off of my very long to-do list - renewing my car registration (6 months overdue because of many reasons I won't get into here but NO ONE IS PERFECT), figuring out how to submit insurance claims for my private practice because I now accept BCBS, United Healthcare, and Aetna (a big YAY! and a bigger HOW do I even do this?), and I'll be celebrating my friend and founder of WellSeek, Monica Mo, as she launches a new community for women.
I'm also planning to sit in the silence, staring out the window.
One thing I now for sure, I want to be able to end each day with a good (and easy) meal. Here are some ideas I'm thinking of trying and I hope you do, too!
Spaghetti with garlic and olive oil is a humble, quick, and flavorful meal. Add your favorite bottled pasta sauce or pesto for a more complex flavor. Instead of dumping the pasta in a colander to drain it, pull it out of the water with tongs. Use the already hot water to boil some broccoli to complete the meal. Adding cheese, meatballs, rotisserie chicken or leftover fish to round out the meal.
10-Minute Chickpea Curry is simple and quick because the ingredients come straight from a can or bag. Treat yourself by adding a side dish of rick. I strongly suggest trying one of these microwaveable packets for extra yumminess and convenience. Another options is to bake a big batch of brown rice and freeze portions for later use.
Chinese Chicken Salad for the W I N! My friend was just telling me she loves with Asian Chicken salad from Salad-and-Go, a local drive thru salad restaurant in Phoenix. I’ve been thinking about it all day. I’m not opposed to getting take out. In fact, I’m take out’s biggest fan. However, sometimes the mood strikes for a big salad made from my own kitchen. Sometimes. Truthfully, my kids aren’t into salad yet. Still, I continue to make it. They usually pick out the parts they like. Fine by me, kids. You go right ahead and just eat the croutons and leave me to my diverse mixture of ingredients. These are the nights when they ask for something to eat after dinner. That’s when the Cheerios and milk shine bright.
Parmesan Crumbled Fish (12 minutes to bake!) with a side of green beans. I use frozen green beans for this recipe straight from the freezer because who has time to thaw beans?!
Another great side dish for the fish is Garlic White Bean Mash (make them while the fish bakes and the beans cook). For a time management tip, start with the green beans (since they have a 40ish minute inactive cooking time - meaning, the cook doesn’t need to be actively tending to the beans. The beans are ACTIVELY melding with the garlic and tomatoes to form the perfect union of deliciousness. While the beans are honeymooning with the other ingredients, start on the fish. Once the fish goes into the oven, turn to the final part of this meal: the bean mash. It’s quick and can be whipped up in 10 minutes while the fish bakes. Purchase a bottle of minced garlic for ease and convenience. If bean mash isn’t up your alley, treat yourself to some pre-made mashed potatoes. I find mine in a free-standing refrigerated case near the deli.
One-Pan Mexican Quinoa add a chopped salad with your favorite dressing (mine is Brianna’s cilantro-lime dressing from the condiment aisle at Safeway and here is a homemade version).
Sesame Noodle Bowls Sometimes you just need to really look forward to your lunch, and sometimes = always. This dish is a knock-your-socks off combo of creamy sesame sauce, udon noodles, edamame, cucumber and your favorite protein (chicken, tofu, pork, beef, shrimp, cashews, soft boiled eggs, the options are nearly endless).
Breakfast Burrito served at breakfast, lunch, or dinner. This recipe is brilliant because it uses my favorite kitchenware (sheet pan) and approach (oven roasting). There are instructions for freezing and defrosting because future you needs you to make extra. Don’t let the suggested filling for these burritos be the boss of you! Add the ingredients you like to make it your own.