🐟 Foodie Friday: The Brain-Fueling Power Plate

Let’s talk about a meal that’s clean, nourishing, and delicious—and only takes 3 whole food ingredients to put together.

This week’s Foodie Friday feature is all about fueling your brain, boosting your energy, and supporting your hormone health with a simple, satisfying plate:
Salmon + Cauliflower + Avocado

This combo delivers the ideal balance of protein, fiber, and healthy fat, which is the foundation of anti-inflammatory eating.

✅ Why This Plate Works: The Balanced Trio

🧠 Protein: Salmon Fillet

Wild-caught salmon is a nutritional powerhouse. Rich in omega-3 fatty acids and high-quality protein, salmon helps:

• Reduce inflammation

• Support heart and brain health

• Build and repair muscle

• Regulate hormones

👉 Don’t love salmon? Try tuna, grilled shrimp, or a plant-based swap like tempeh.

🥦 Fiber: Cauliflower

This humble cruciferous veggie is a gut health hero. It’s low in carbs, high in fiber, and incredibly versatile.

Cauliflower benefits include:

• Feeding healthy gut bacteria

• Supporting liver detox

• Helping stabilize blood sugar

• Providing vitamin C and antioxidants

👉 Roast it, mash it, rice it—cauliflower does it all.

🥑 Healthy Fat: Avocado

Creamy, satisfying, and loaded with nutrients, avocado brings flavor and function to your plate.

Why we love it:

• Packed with monounsaturated fats for brain and heart health

• High in potassium and magnesium for hydration and muscle recovery

• Boosts absorption of fat-soluble vitamins (like A, D, E, and K)

👉 Mash it over your salmon, slice it into your salad, or blend it into a dressing.

🔁 Healing Doesn’t Have to Be Complicated

When you stick to whole, nutrient-dense foods like these, you're giving your body the exact tools it needs to restore, rebuild, and thrive.

Protein + Fiber + Healthy Fat = Balanced Blood Sugar, Satiety, and Sustained Energy

No stress, no starving—just meals that serve you.

💻 Tools to Help You Stay on Track

Let’s be real: Life gets busy. If you want to eat like this consistently but need some structure to make it easier, TheRelentlesslyEmpowered.com has you covered:

🌿 FREE 3-Day Anti-Inflammatory Meal Plan – Get started with easy recipes and simple grocery lists
🧠 FREE 5-Day Building a Relentless Mindset Challenge – Transform how you think about food, fitness, and wellness
🗓️ Meal Plan Membership – Weekly meal ideas, nutrition tips, and grocery guides delivered straight to your inbox

Let your wellness journey be intentional, not overwhelming.

📝 Quick Tip

Bake a sheet pan of salmon and cauliflower together for a one-pan meal. Add sliced avocado just before serving, and boom—you’ve got dinner in under 30 minutes.

💬 Show Us Your Power Plate

Tried this combo or your own version? Tag @michelle11leslie on IG and let us celebrate your wins! 🙌🏽

🍒 Smoothie of the Week: Cherry Chocolate Rebuild Smoothie

Ready to nourish your body and satisfy your chocolate cravings? This week's smoothie spotlight is all about recovery, satisfaction, and strength.

Introducing the Cherry Chocolate Rebuild Smoothie — a protein-packed, antioxidant-rich blend designed to help your muscles recover, balance your hormones, and curb those sweet cravings the healthy way.

Recipe: Cherry Chocolate Rebuild Smoothie

🥤 What’s In This Muscle-Rebuilding Smoothie?

This dreamy, dessert-like smoothie isn’t just about taste—it’s about function. Every ingredient plays a role in restoring your body post-workout or jumpstarting your day.

Here’s what you’ll need:

• ¾ cup frozen cherries – Naturally sweet and rich in antioxidants and anthocyanins, cherries help reduce muscle soreness and support joint health.

• 1 tbsp chia seeds – A great source of omega-3s, fiber, and plant-based protein that helps reduce inflammation and keeps you feeling full.

• 1 tbsp natural peanut butter – Healthy fats + protein = energy and satiety.

• 1 scoop chocolate protein powder – Your muscle's best friend after a workout.

• 1 cup unsweetened oat milk – Creamy, dairy-free, and loaded with vitamins like B12 and D.

• Dash of cinnamon – Adds flavor while helping to balance blood sugar.

💪 Why It’s the Ultimate Post-Workout Refuel

This smoothie does more than just taste like a treat. It supports muscle recovery, energy restoration, and even hormone balance thanks to the combo of:

• Complete protein

• Healthy fats

• Fiber

• Antioxidants

Whether you’re lifting weights, chasing toddlers, or just need a quick meal on the go—this smoothie gives your body what it actually needs to rebuild and reset.

🔧 Tools to Help You Rebuild from the Inside Out

If you're loving these recipes but struggling to stay consistent, you're not alone. That’s why we created TheRelentlesslyEmpowered.com — your go-to resource for:

✨ FREE 3-Day Anti-Inflammatory Meal Plan – A powerful starter to help you reset your body with easy-to-follow recipes and grocery guides.
✨ FREE 5-Day Relentless Mindset Challenge – Because wellness starts with mindset.
✨ Full Meal Plan Membership – Ongoing anti-inflammatory recipes, grocery lists, and weekly motivation to help you stay on track.

Don’t just blend it—build a lifestyle that supports your goals.

📝 Quick Prep Tip

To make mornings easier, prep freezer smoothie bags ahead of time with cherries, chia, and peanut butter. Just add liquid and blend when you're ready!

✨ Rebuild Your Energy, Reignite Your Focus

Whether you’re healing from burnout, rebuilding your relationship with food, or just trying to make better daily choices—this smoothie is a small but mighty act of nourishment. And with the right support tools in your corner, you don’t have to do it alone.

🧠 Wellness Wednesday: Understanding Cortisol – Friend or Foe?

When it comes to stress, we love to blame one little hormone: cortisol.

But here’s the truth—cortisol isn’t your enemy. In fact, your body needs it. So instead of trying to “cut it out,” what if we focused on balancing it?

Let’s break it down so you can stop fearing cortisol—and start managing it like a wellness boss.

💡 What Is Cortisol, Really?

Cortisol is your body’s primary stress hormone, but it also plays key roles in your survival and daily function. Think of it as your internal alarm clock, energy manager, and inflammation regulator.

Here’s what cortisol does right when it’s in balance:

• Wakes you up and helps you feel alert in the morning

• Regulates your blood pressure

• Helps manage inflammation

• Mobilizes energy for workouts or emergencies

• Supports your immune response to perceived threats

👉🏽 Bottom line? Cortisol keeps you alive and functioning.

🚨 So When Does It Become a Problem?

The issue isn't cortisol itself—it's when your body keeps pumping it out all day, every day, even when there’s no real threat.

Whether it’s from:

• constant deadlines

• poor sleep

• processed foods

• overtraining

• or unhealed trauma...

…chronic cortisol elevation can wreak havoc on your health.

Just like salt in cooking:

The right amount enhances the flavor of your life. But too much? It ruins the dish.

⚖️ Cortisol in Balance vs. Out of Whack

✅ When balanced:

• Supports metabolism

• Helps regulate inflammation

• Boosts energy when needed

❌ When chronically elevated:

• Disrupts sleep patterns

• Promotes abdominal fat storage

• Compromises immune function

It’s not about cutting cortisol out—it’s about creating a rhythm that supports your body’s natural cycles. And sis, you can absolutely do that.

🔄 How to Support Healthy Cortisol Levels (Naturally)

Here’s how to help your body regulate cortisol without extremes:

🧘🏽‍♀️ Practice daily mindfulness or journaling
🍽️ Fuel with anti-inflammatory meals and skip ultra-processed foods
🛌 Prioritize deep sleep and keep your bedtime consistent
🌿 Try adaptogens like ashwagandha, rhodiola, or holy basil (start with one!)
🚶🏽‍♀️ Move your body—but skip the overtraining

🌿 Tap Into Your Free Wellness Tools Right Here:

🎯 FREE 5-Day Relentless Mindset Challenge

Reset your mental habits. Rewire your response to stress.

🥗 FREE 3-Day Anti-Inflammatory Meal Plan

Start eating to calm inflammation, stabilize blood sugar, and support hormone balance.

👩🏽‍💻 Explore Our Wellness Store

Grab the full 30-Day Anti-Inflammatory Meal Plan, meal plan memberships, and mindset journals to help you stay consistent and build real resilience—from the inside out.

✨ Final Thought

You’re not “too emotional.” You’re not “too tired for no reason.” You might just be dealing with an out-of-whack cortisol curve.

Balance your stress. Fuel your body. Empower your mindset.

You’re not broken—you’re building.

🥦 Crispy Roasted Brussels Sprouts: A Fiber-Packed Side That Heals From the Inside Out

Let’s talk about one of the most underrated powerhouses in your produce aisle: Brussels sprouts.

When roasted to crispy perfection with heart-healthy olive oil, a dash of sea salt, and optional balsamic vinegar drizzle, these little green gems transform from “meh” to “more, please!”—all while delivering serious benefits for your gut, immunity, and inflammation levels.

If you’re following our 30-Day Anti-Inflammatory Meal Plan or looking for nutrient-dense sides to round out your weekly dinners, this recipe is the move. 💪🏽

Recipe: Crispy Roasted Brussel Sprouts

Let’s break down why each ingredient earns its spot on your plate:

🌿 Ingredient Benefits Breakdown

🥦 1 Pound Fresh Brussels Sprouts

Brussels sprouts are part of the cruciferous veggie family (think broccoli, cabbage, kale), and they’re packed with:

• Fiber (4–5g per serving), which supports digestion, stabilizes blood sugar, and keeps you full longer

• Vitamin C, a powerful antioxidant that boosts immune function and promotes glowing skin

• Vitamin K, essential for blood clotting and bone strength

• Sulforaphane, a compound known for its cancer-fighting and anti-inflammatory effects

Brussels sprouts are low in calories but rich in nutrients that fight oxidative stress and reduce systemic inflammation.

🫒 2 Tablespoons Olive Oil

Olive oil is a staple in any anti-inflammatory kitchen for a reason. It’s rich in:

• Monounsaturated fats that support heart and brain health

• Oleocanthal, a natural anti-inflammatory compound shown to work similarly to ibuprofen

• Antioxidants that help protect cells from damage

It also enhances the absorption of fat-soluble vitamins (like A, D, E, and K) found in your vegetables.

🧂 ¾ Teaspoon Salt (Preferably Sea Salt)

Used in moderation, sea salt provides:

• Trace minerals like magnesium and potassium

• Flavor enhancement that allows you to enjoy your food without needing heavy sauces or added sugars

Salt helps balance electrolytes and supports muscle function, especially when paired with a nutrient-rich diet.

🧂 ½ Teaspoon Black Pepper

This humble seasoning does more than you think. Black pepper contains piperine, which:

• Enhances the absorption of curcumin (from turmeric) and other nutrients

• Aids in digestion and helps reduce bloating

• Adds subtle heat and depth of flavor

It’s a small addition with big benefits.

🍇 1 Tablespoon Balsamic Vinegar (Optional)

If you’re looking for that tangy, slightly sweet finish, balsamic vinegar is a game-changer. It:

• Contains polyphenols that support gut health and fight inflammation

• May help regulate blood sugar levels

• Adds complexity without added fat or calories

Drizzle it over your crispy sprouts right after roasting to lock in flavor and boost your dish’s antioxidant profile.

🔥 Why This Side Belongs on Your Weekly Menu

Roasting brings out the natural sweetness in Brussels sprouts and gives them that golden, crispy finish we all love—no soggy steamed veggies here.

This side dish is:

• Anti-inflammatory and gut-friendly

• Low in carbs (10–12g) and sugar-free

• Rich in fiber and micronutrients

• Budget-friendly and easy to batch prep

Pair it with our Dijon Marinated Pork Tenderloin (same oven temp—convenient, right?) or enjoy it with any of the recipes inside the 30-Day Anti-Inflammatory Meal Plan.

📅 Simplify Your Healthy Eating Routine

Tired of overthinking every meal?

You don’t have to do it alone. Our tools are here to guide you every step of the way:

🥗 The 30-Day Anti-Inflammatory Meal Plan

• Mediterranean-inspired recipes like this one

• Weekly grocery lists, prep tips, and full nutrition info

• No added sugars or processed ingredients

• Designed to reduce bloat, fatigue, and inflammation

🛒 The Simplify Healthy Eating Meal Plan Membership

• New meal plans every month (Protein-Powered, Plant-Based, Crave & Comfort, and more)

• Grocery guides, prep calendars, and coaching-style check-ins

• Bonus content like snack lists, seasonal recipes, and member-only deals

Whether you're just getting started or looking to stay consistent long-term, the SHE Membership makes healthy eating effortless and empowering.

Ready to feel better—with food that actually tastes amazing?

Let’s make wellness your new normal. Grab your 30-Day Anti-Inflammatory Meal Plan or visit ➡️SimplifyHealthyEating.com to join the membership today.

Reset Your Mindset Around Stress: 5 Powerful Shifts That Will Change the Way You Heal

Let’s be honest—stress isn’t going anywhere. But how we think about stress? That’s where the power is. Instead of trying to avoid it, what if we reframed it?

When life starts lifin’, most of us go into overdrive—trying to hustle, fix everything, and prove ourselves. But constantly running on empty only leads to burnout, not breakthroughs.

The truth is, your mindset about stress can either trap you or transform you.

That’s why I created the New Beginnings 30-Day Mindset Journal—to help you pause, reset, and rebuild from a place of peace and personal power. Let’s walk through five of the most common stress-related thoughts and how you can shift them starting today.

1. “Stress is bad for me” → Stress is information.

Instead of viewing stress as the enemy, think of it as a signal. Stress is your body saying, “Hey, something needs attention!” It’s not always a crisis—it’s often a cue.

📓 Journal Prompt: What is my stress trying to tell me today?
🧠 New Mindset: When I listen to my body and emotions, I can respond—rather than react.

2. “I’m overwhelmed” → I can take this one step at a time.

Overwhelm happens when you try to climb the whole mountain at once. Break it down. Micro-movements count. Breathe. Then do the next right thing.

📓 Journal Prompt: What is one small thing I can do right now to move forward?
🧠 New Mindset: Progress, not perfection.

3. “I can’t handle this” → I’ve gotten through hard things before.

Sis, you’ve survived 100% of your hardest days. Let that sink in. You're not new to hard things—you’re just facing a new version of them. And growth always comes wrapped in resistance.

📓 Journal Prompt: What are 3 times I’ve overcome something I thought I couldn’t?
🧠 New Mindset: My track record proves I’m stronger than I think.

4. “I’m not doing enough” → Rest and recovery are productive.

You don’t have to earn rest—you need it to thrive. Pushing through burnout doesn’t make you stronger, it makes you stuck. Rest is a radical act of self-respect.

📓 Journal Prompt: Where do I need to slow down to speed up?
🧠 New Mindset: My worth isn’t tied to my productivity.

5. “Why is this happening to me?” → What is this trying to teach me?

Every challenge carries a lesson, even when it’s wrapped in pain. Shifting from victimhood to curiosity opens the door to growth. Ask better questions—get better answers.

📓 Journal Prompt: What perspective shift would make this situation more empowering?
🧠 New Mindset: Life is happening for me, not to me.

Ready to Rewire Your Mindset for Good?

These mindset shifts aren’t just nice sayings—they’re soul work. And the New Beginnings 30-Day Mindset Journal is designed to walk with you every step of the way.

Inside the journal, you'll find:
✨ Daily reflections and prompts
✨ Space to track your progress
✨ Encouragement to reframe your thoughts in real-time
✨ Tools to build emotional resilience, gratitude, and clarity

Whether you’ve just gone through a major life event, or you’re simply ready to show up for yourself in a deeper way—this journal helps you reset your foundation, one intentional thought at a time.

💡 Because a new mindset is the beginning of a new season.

Start Your Journey Now

Grab your copy of the New Beginnings 30-Day Mindset Journal and begin transforming how you navigate stress—for good.

🍽️ Foodie Friday: The Complete-in-3 Meal You Need in Your Life

Chicken breast + frozen veggies + potatoes.
It might look simple—but this plate is powerful. 👊🏽

Today’s Foodie Friday is all about getting back to basics with a complete, balanced meal that fuels your body, supports your goals, and saves you time and money. At TheRelentlesslyEmpowered.com, we’re all about real food, real results—and this meal is proof you don’t need fancy ingredients to eat well.

✅ Why This Combo Works: The Power of 3

A complete meal balances three core macros to keep you full, focused, and energized:

🍗 Protein: Chicken Breast

Lean and full of muscle-building amino acids, chicken breast is a go-to source of high-quality protein that helps with:

• Repairing muscles post-workout

• Supporting metabolism and satiety

• Keeping blood sugar stable

👉 Swap with: salmon, turkey, tofu, or tempeh for variety

🥦 Fiber: Frozen Mixed Veggies

Don’t sleep on frozen produce! It's picked at peak ripeness and often more nutritious than fresh.

Benefits of fiber-rich veggies:

• Promotes gut health and regularity

• Supports weight management

• Reduces inflammation

👉 Use what you’ve got: broccoli, peppers, carrots, spinach—all great options

🥔 Healthy Carb + Fat: Potatoes

Yes, potatoes belong on your plate! They’re a budget-friendly source of complex carbs with:

• Resistant starch for blood sugar balance

• B vitamins for energy

• Electrolytes like potassium for hydration

👉 Drizzle with olive oil or serve with avocado for that healthy fat boost

🔁 Keep It Simple, Keep It Moving

You don’t need to reinvent your meals every day. This “Complete in 3” formula is the foundation of anti-inflammatory eating and a stress-free lifestyle:

Protein + Fiber + Fat/Carbs = Real Nourishment

👩🏽‍🍳 Quick Meal Prep Tip

Roast a tray of seasoned chicken, a batch of mixed veggies, and a pot of baby potatoes at the top of the week. You’ll have grab-and-go meals all week long—and avoid the fast food trap when life gets hectic.

🛠️ Ready to Make Healthy Eating Easier?

Tap into the wellness tools designed to support your healing and simplify your meals:

💥 FREE 3-Day Anti-Inflammatory Meal Plan – Easy, delicious recipes + shopping lists
🧠 FREE 5-Day Building A Relentless Mindset Challenge – Because wellness starts in your mindset
📅 Meal Plan Membership – Weekly recipes, grocery guides, and bonus nutrition tips to help you stay consistent

💬 Let’s Talk Real Food

Have a favorite “Complete in 3” combo? Drop it in the comments or tag us on IG @michelle11leslie. We love seeing how you’re keeping it simple and sustainable.

🥬 Smoothie of the Week: Tropical Greens Antioxidant Smoothie

Looking for a quick, energizing, and delicious way to flood your body with nutrients? Say hello to your new favorite blend—the Tropical Greens Antioxidant Smoothie!

This vibrant green smoothie isn’t just pretty to look at—it’s packed with powerful antioxidants, plant-based protein, and gut-friendly ingredients designed to support your wellness goals. Whether you're aiming to reduce inflammation, fuel post-workout recovery, or just sneak in more greens, this smoothie checks every box.

Recipe: Tropical Greens Antioxidant Smoothie

🥭 Ingredients That Heal

Here’s what makes this smoothie a standout:

• ½ cup frozen mango – A tropical antioxidant bomb, rich in vitamin C and enzymes that support digestion.

• ½ cup frozen pineapple – Anti-inflammatory and gut-friendly, thanks to the enzyme bromelain.

• 1 scoop vanilla protein powder – Fuels your muscles and keeps you full longer. Ideal for post-workout or breakfast on the go.

• 1 tbsp hemp seeds – Loaded with omega-3s, protein, and fiber to boost heart and brain health.

• 1 tbsp shredded coconut or coconut butter – A dose of healthy fats for energy and better nutrient absorption.

• 1 cup unsweetened coconut water or almond milk – Hydration meets nourishment, with electrolytes and a creamy base.

• A handful of kale or spinach – Detoxifying greens packed with folate, iron, and phytonutrients.

Blend it all up, sip, and feel the difference 🌿

🌟 Why It Matters

This smoothie isn’t just tasty—it’s part of a whole-body wellness routine. When you nourish your body with anti-inflammatory foods and antioxidant-rich ingredients, you naturally support:

✅ Digestive health
✅ Hormone balance
✅ Better energy and mood
✅ Clearer skin
✅ Stronger immune function

🛠️ Need Help Simplifying Your Healthy Eating Routine?

Tap into our FREE and affordable resources to help you take the guesswork out of nutrition:

💥 FREE 3-Day Anti-Inflammatory Meal Plan
🧠FREE 5-Day Building A Relentless Mindset Challenge
📚Explore Our Meal Plan Membership & Wellness Guides

Whether you're blending your first smoothie or planning your week's meals, we've got the tools to help you stay consistent and committed.

💡 Pro Tip

Want to boost this smoothie even more? Add a pinch of turmeric for extra inflammation-fighting power, or a squeeze of lime for a zesty twist and added vitamin C!

✨ Your Wellness Journey Starts Here

At TheRelentlentlesslyEmpowered.com, we believe healing should be simple, delicious, and sustainable. This Tropical Greens Antioxidant Smoothie is just the beginning. When you commit to nourishing your body from the inside out, everything else starts to shift—your energy, your mindset, your results.

So go ahead—blend, sip, and thrive.

🌿 Wellness Wednesday: Adaptogens—Nature’s Stress Managers

Ever wonder how some people just seem to glide through chaos while the rest of us feel like we’re clinging to the edge? Sis, their secret might be rooted in nature. And today on the blog, we’re diving into one of the most underrated wellness tools: adaptogens.

💡 What Are Adaptogens?

Adaptogens are plant-based powerhouses that help your body adapt to stress—mentally, physically, and emotionally. Unlike quick-fix energy drinks or sleep aids, adaptogens work with your body’s stress response systems to promote balance and long-term resilience.

If you’ve ever felt out of whack—wired but tired, constantly fatigued, brain foggy, or like your nervous system is on edge—adaptogens might be your new best friend.

🌱 6 Powerful Adaptogens to Support Your Wellness Journey

Let’s break down some of the most effective, research-backed adaptogens you can start exploring today:

1. Ashwagandha – The Calm in the Storm

• Reduces cortisol levels by 15–30%

• Improves sleep quality

• Supports thyroid function

• Balances both energy and calm

Ashwagandha is perfect for folks juggling stress and burnout. It helps regulate your adrenal function and promotes deep, restorative rest without making you groggy.

2. Rhodiola – Your Brain Fog Fix

• Fights fatigue and mental burnout

• Improves stress resilience

• Enhances workout performance

• Balances mood

If you're mentally exhausted but still have a to-do list the length of your arm, Rhodiola can help sharpen your focus while keeping you grounded.

3. Holy Basil (Tulsi) – The Soul Soother

• Reduces anxiety and stress

• Balances blood sugar

• Supports immune function

• Improves clarity and focus

This beautiful leafy herb is a holistic favorite. It’s especially helpful for emotional overwhelm and is often used in teas to relax and restore.

4. Reishi – The Restorative Mushroom

• Supports restful sleep

• Calms an overactive stress response

• Immune system modulator

• Liver detox support

Reishi is your evening wind-down ally. It’s not just calming—it’s healing. It’s often used in wellness tonics to support immunity and restful nights.

5. Lion’s Mane – Brain Fuel, Activated

• Cognitive enhancement

• Nerve regeneration

• Mood support

• Mental clarity

Need to get your focus back? Lion’s Mane is known to stimulate nerve growth factor (NGF)—critical for brain and memory function. Whether you're rebuilding from burnout or just want to stay sharp, this one's a game-changer.

🧘🏽‍♀️ How to Use Adaptogens

Don’t overthink it. Here's the breakdown:

• Start with one. See how your body responds before stacking them.

• Consistency matters. Take them regularly for best results—not just when you're feeling off.

• Cycle them. Try 2 weeks on, 1 week off to avoid overstimulation.

• Use them strategically. Energizing ones like Rhodiola or Lion’s Mane? Mornings. Calming ones like Reishi? Evenings.

🚫 Remember: Adaptogens are not instant miracle workers. They're steady supporters—meant to help build long-term stress resilience over time.

✨ Want More Holistic Support?

At The Relentlessly Empowered, we believe food, mindset, and daily habits work together to create lasting wellness.

That’s why we created tools like:

✅ The 30-Day Anti-Inflammatory Meal Plan – Filled with healing recipes that support hormonal balance, gut health, and energy.
✅ Simplify Healthy Eating Membership – Get rotating meal plans, shopping lists, and recipe guides that make clean eating sustainable.
✅ The New Beginnings Mindset Journal – For rewiring your thought patterns and showing up for yourself with relentless self-love.

🔗 🔥 Ready to Start Healing from the Inside Out?

Tap into your FREE wellness tools right here on this site:

✅ 5-Day Building a Relentless Mindset Challenge – Reset your thoughts. Reclaim your power.
✅ 3-Day Anti-Inflammatory Meal Plan – Fuel your body with foods that fight inflammation and support real healing.

And when you're ready to go deeper…
🛒 Visit our store to explore premium wellness tools designed to help you stay consistent, stay empowered, and feel your best for the long haul. Whether you’re looking to start a new wellness journey or mustering up the courage to scale your business, we are confident you will find a tool that fits your ambition.

Your healing starts now. 💪🏽 Let’s get it.

Because your wellness isn’t a trend. It’s a lifestyle.

💬 Tell Us:

Which adaptogen are you most excited to try first? Drop your favorite or ask questions in the comments below 👇🏽

🔥 Dijon Italian Marinated Pork Tenderloin: Flavorful, Functional, and Full of Health Benefits

When it comes to anti-inflammatory eating, flavor should never be sacrificed. This Dijon Italian Marinated Pork Tenderloin is a perfect example of how healthy meals can still feel hearty and satisfying—without weighing you down.

It’s simple, nourishing, and ready to elevate your weekly meal prep with ingredients that don’t just taste good—they do good for your body.

Recipe: Dijon Italian Marinated Pork Tenderloin

Let’s break down why each ingredient in this delicious dish deserves a spotlight:

🌿 Ingredient Breakdown & Their Benefits

🐖 Pork Tenderloin

Lean, tender, and protein-packed. Pork tenderloin is an excellent source of:

• High-quality protein (28–30g/serving) to build muscle and support satiety

• B vitamins (especially B6 and B12) which are vital for nerve health, red blood cell production, and energy metabolism

It's a versatile, low-fat protein that fits beautifully into an anti-inflammatory lifestyle—especially when prepared like this.

🫒 Olive Oil

Rich in monounsaturated fats and powerful antioxidants like oleocanthal, olive oil is:

• A key component of the Mediterranean diet

• Known to reduce inflammation markers in the body

• Supportive of heart and brain health

Drizzling olive oil in your marinade means you're fueling your body with healthy fats that nourish, not inflame.

🟡 Dijon Mustard

Not just a flavor booster—Dijon mustard is low in calories and carbs, and made with:

• Mustard seeds, which contain compounds like glucosinolates and selenium that have anti-inflammatory and detoxifying properties

• Vinegar, which may help stabilize blood sugar and improve digestion

🧄 Garlic

A wellness warrior in any kitchen. Garlic contains allicin, a compound known for:

• Immune-boosting properties

• Natural anti-inflammatory and antimicrobial effects

• Cardiovascular benefits like improved blood pressure and cholesterol levels

Bonus? Garlic takes the flavor to a whole new level.

🌿 Italian Seasoning

This blend of herbs—like oregano, thyme, rosemary, and basil—is more than just tasty:

• Packed with polyphenols (plant compounds that fight inflammation)

• Antioxidant-rich and gut-friendly

• May help reduce oxidative stress and support your immune system

🧂 Salt & Pepper

Used in moderation, these pantry staples enhance flavor naturally.

• Sea salt contains trace minerals your body needs

• Black pepper contains piperine, which boosts the bioavailability of nutrients (meaning your body absorbs more goodness from your food)

🍋 Lemon Wedges (Optional but Worth It!)

Fresh lemon adds brightness and a dose of vitamin C, which:

• Supports collagen production and skin health

• Helps fight free radical damage

• Aids digestion when squeezed over meals

🍽️ Why This Dish Works for an Anti-Inflammatory Lifestyle

Many people think eating clean or reducing inflammation means bland meals, but that couldn't be further from the truth. This pork tenderloin is a masterclass in balanced eating:

• Low-carb and low-sugar

• Rich in anti-inflammatory fats and herbs

• High in lean protein to stabilize blood sugar and support muscle repair

It's the kind of dish you’ll actually want to repeat—and with the 30-Day Anti-Inflammatory Meal Plan, you’ll have 4 full weeks of these types of recipes ready to go.

🛒 Want More Meals Like This?

Healthy eating doesn’t have to be hard—or boring. If you’re tired of Googling recipes and winging your grocery list every week, we’ve got you.

✅ The 30-Day Anti-Inflammatory Meal Plan

This downloadable plan includes:

• Mediterranean-style recipes like this one

• Weekly grocery lists and meal prep guidance

• Easy, healing meals that help reduce bloating, inflammation, and fatigue

✨ Perfect for beginners or anyone looking to hit the reset button.

🔁 Want Ongoing Support?

Then it’s time to join the Simplify Healthy Eating Meal Plan Membership—your go-to monthly (or annual) wellness support system.

As a member, you’ll get:

• Fresh meal plans every month (think High Protein Power, Comfort & Crave, Plant-Based Detox, and more)

• Weekly check-ins and accountability emails

• Rotating recipe guides, snack ideas, and grocery cheat sheets

• A supportive community of others on the same journey

It’s health made simple—because consistency is what creates change.

🔗 Ready to eat for healing, not just for hunger?

Tap into the full 30-Day Anti-Inflammatory Meal Plan or upgrade to the Simplify Healthy Eating Membership to never second-guess your meals again.

💥 Embracing Strong Over Skinny: Why Mindset Is the Real Muscle That Changes Everything

In a world obsessed with “smaller, thinner, lighter,” it’s easy to think our worth is wrapped up in the number on the scale or the size of our jeans.

But here’s the truth, sis:

👉🏽 Being strong—physically, emotionally, mentally—is the real flex.
And the journey to that kind of strength?
It all starts in the mind.

🧠 Why Mindset Is the Foundation of Transformation

Every goal you’re chasing—whether it’s to feel more confident, get healthier, rebuild after heartbreak, or pursue your purpose—requires one thing first: a renewed mindset.

Before the workouts.
Before the meal plans.
Before the vision board.
You have to believe differently to become differently.

A negative self-image, fear of failure, or the “I’m not enough” loop will sabotage even the most perfect plan. That’s why the New Beginnings Mindset Journal is designed to help you reset from the inside out.

✨ Strong Over Skinny: A Shift That Changes Everything

Let’s break this down.

Choosing strong over skinny doesn’t mean you’re giving up on goals. It means you're upgrading them. Instead of chasing a look, you’re chasing a lifestyle. Instead of shrinking, you’re showing up.

And this mindset shift brings so much more freedom.

Because “skinny” is a moving target.
But “strong” is a feeling, a focus, a foundation.

When you prioritize strength, you start making decisions that support your entire well-being—not just your appearance.

📝 5 Journal Prompts to Help You Redefine Your Self-Image

These powerful prompts, like those found in the New Beginnings Mindset Journal, will help you rewrite the narrative and build a new self-image rooted in strength, resilience, and purpose:

1. What does 'being strong' mean to you beyond physical appearance?
   How might focusing on strength change your relationship with food, fitness, and self-worth?

2. When have you felt most powerful in your body?
   Describe that moment. How did it feel? How was it different from chasing thinness?

3. How might your nutrition shift if your goal was to build strength instead of just losing weight?
   What nourishing foods would you start adding instead of restricting?

4. What abilities would you love to develop if you focused on what your body can do instead of how it looks?
   Think: strength, flexibility, endurance, energy.

5. Imagine yourself one year from now, choosing strength over size.
   What does your life feel like? How has your confidence, energy, and self-image transformed?

This is real growth. The kind that lasts.

🧘🏽‍♀️ Mindset Work Is the Missing Link (Not a Luxury)

Let’s be honest—most people skip the mindset work.

They want the meal plan but not the mirror.
The vision board but not the values check.
The “results” without rewriting the internal story.

But here’s the truth:

If you don’t upgrade your beliefs, you’ll sabotage your blessings.

That’s why journaling isn’t just a cute wellness trend—it’s a transformation tool. Writing things down gives you clarity, self-awareness, and emotional regulation. It's how you start hearing your own voice instead of everyone else’s.

📓 Ready for a New Beginning?

The New Beginnings Mindset Journal is more than paper—it’s a power tool for women who are ready to reclaim their self-image, renew their thoughts, and rebuild their goals with grace and grit.

Inside, you’ll find:
✅ Daily mindset prompts
✅ Weekly reflections
✅ Empowering questions that stretch your thinking
✅ Tools for faith, focus, and self-love
✅ A system to track your emotional + personal growth

Whether you're healing, reinventing yourself, or just ready to finally feel good in your own skin—this journal is your guide.

💬 Final Word

Being skinny might get applause.
But being strong gets results.

If you’re tired of shrinking to fit into boxes you’ve outgrown—it's time to start thinking differently.

🛑 No more chasing weight.
✅ Start building strength, inside and out.

📲 Tap the link below to grab the New Beginnings Mindset Journal and start the mindset shift that changes everything.

👉 The New Beginnings 30-Day Mindset Journal

🍽️ Complete, Healthy Meals for $5 or Less? Yes, It’s Possible—Here’s How.

Let’s be real for a second:

The cost of eating out is wild right now. A basic fast food meal can easily run you $12–$16, and that’s not even the “healthy” stuff. 😩

But here’s the truth they don’t want you to know…

👉🏽 You can fuel your body with complete, satisfying meals for just $5 or less—without skimping on flavor, nutrition, or fullness.

In fact, we’ve built entire meal plans around this idea. Our $5 or Less Meals are complete in 3—that means each one includes:
✅ Protein
✅ Fiber
✅ Healthy fats

These are the core nutrients your body needs to stay full, focused, and fired up—all while keeping your grocery bill low and your energy high. 💪🏽

Let’s dive into why this approach is a game changer for both your health and your wallet.

💵 Fast Food Is Costing You More Than Money

Sure, fast food feels convenient in the moment… but what are you really paying for?

• A $16 meal that leaves you bloated and hungry again in 2 hours

• Empty calories with little to no protein or fiber

• Blood sugar spikes and crashes

• Long-term damage to your metabolism and gut health

• Emotional eating cycles that drain your confidence

Not to mention, that $16 could’ve fed you for three full meals at home.

👩🏽‍🍳 Cooking at Home = Long-Term Wellness + Wealth

When you prep your meals at home using whole ingredients, you’re doing more than just saving money—you’re setting up your body to THRIVE.

🧠 Health Benefits:

• Better blood sugar regulation

• Steadier energy throughout the day

• Improved digestion

• Hormone balance

• Less inflammation and brain fog

You’re no longer eating to just survive the day… you’re eating to thrive.

And when your meals are complete—with protein + fiber + healthy fats—you stay full longer, you snack less, and you don’t get those mid-afternoon crashes.

💡 What Makes a $5 Meal “Complete”?

Let’s break it down. A balanced meal doesn’t have to be complicated or expensive. Here’s a quick formula we live by in the Simplify Healthy Eating Meal Plans:

🍗 Protein: Chicken, tuna, tofu, ground turkey, eggs, lentils
🥬 Fiber: Leafy greens, sweet potatoes, beans, quinoa, whole grains
🥑 Healthy Fats: Olive oil, avocado, nuts, seeds, tahini

Simple ingredients. Strategic pairing. Major results. 🙌🏽

🛒 Grocery Store vs. Drive-Thru: A Side-by-Side

A cost comparison between buying fast food vs. cooking at home

Cooking at home isn’t just cheaper… it’s a wellness decision.

📦 The Simplify Healthy Eating Meal Plan Makes It EASY

You don’t have to figure this out on your own. That’s what we’re here for.

Our Simplify Healthy Eating Meal Plan Membership gives you:
✅ New rotating meal plans every month
✅ Grocery lists you can take straight to the store
✅ Recipes that are simple, budget-friendly, and anti-inflammatory
✅ High-protein, high-fiber options that help you feel good AND look good
✅ Meal prep tips to save time and reduce waste
✅ Guidance to finally build consistency without the stress

We believe healing doesn’t have to be heavy—and eating well shouldn’t be expensive.

✨ Ready to Eat Well Without Breaking the Bank?

If you're tired of throwing money at meals that leave you drained and discouraged, it's time to switch it up.

The solution is simple. Literally.

📲 Tap the link below to explore the Simplify Healthy Eating Meal Plans and start your journey to better health, more energy, and bigger savings.

👉 Simplify Healthy Eating Meal Plan Membership

👉 30-Day Anti-Inflammatory Meal Plan

💪 Weight Loss vs. Fat Loss: Why Chasing the Scale Might Be Holding You Back

Let’s clear something up right now:

📉 Not all “weight loss” is created equal.

You’ve probably seen it before—someone drops 15 pounds fast, only to feel sluggish, flabby, and frustrated. Meanwhile, another person might only lose 5 pounds over several weeks, but they’re looking tighter, stronger, and glowing from the inside out.

So what’s the difference?

👉 It’s not just about weight loss. It’s about FAT loss.

🔍 Understanding the Core Difference

A comparison of Weight loss vs. Fat loss

⚠️ The Problem with Traditional “Weight Loss” Culture

Most weight-loss strategies revolve around rapid, short-term fixes:

• Crash diets

• Juice cleanses

• Hours of cardio

• Scale obsession

Sure, you might see a quick drop in pounds, but what are you actually losing?

🧠 Often it's water, glycogen (stored carbs), and even muscle — which is not what you want.

When you lose muscle, your metabolism slows down. That’s why many people feel exhausted, cold, and even gain the weight back (plus more) once the diet ends.

🔥 Why Fat Loss Is the REAL Goal

Fat loss is different—it’s smarter, more sustainable, and focused on true body transformation.

Instead of just trying to shrink, fat loss is about building strength while burning fat, creating a healthy, energized body that looks good and feels good.

Here’s what real fat loss includes:

✅ Protein-rich meals
✅ Strength training (even bodyweight counts)
✅ Recovery + rest days
✅ Balanced meals that fuel your body, not deprive it
✅ Progress tracking beyond the scale (like progress pics, measurements, how your jeans fit)

It’s not flashy. But it works—and it lasts.

🧠 Why the Scale Can Lie

Let me be real with you: The scale doesn’t tell the whole story.

You can lose inches, gain muscle, and completely reshape your body… and the scale might barely move.

But guess what? That muscle is gold. 💪🏽 It helps you burn more calories at rest, supports your joints, boosts your energy, and gives you that tight, toned look that “weight loss” alone won’t deliver.

Stop letting the number on the scale steal your wins.

🌟 Ready to Focus on Fat Loss the Right Way?

That’s exactly why I created The Fat Loss Formula — a guide that ditches toxic weight-loss culture and teaches you how to:

✅ Burn fat without burning out
✅ Preserve and build lean muscle
✅ Eat foods that fuel you, not restrict you
✅ Shift your mindset from scale-obsession to results-obsession
✅ Develop habits you can actually stick to

Whether you’re just starting or stuck in a plateau, The Fat Loss Formula gives you the tools to train smarter, eat better, and get sustainable results.

💥 Final Thought

If you’re tired of yo-yo dieting, tired of chasing a number, tired of feeling like “doing everything right” isn’t working—this is your sign to shift your focus.

✨ Weight loss is fleeting. Fat loss is empowering. ✨

It’s time to ditch the scale drama and take control of your health from the inside out.

📲Grab your copy of The Fat Loss Formula and finally make progress that sticks.

Friday Reflections: Your Worth Isn’t Up for Debate

One of the most freeing lessons I’ve ever learned is this:

👉🏽 Your worth isn’t up for debate.

Not based on who stays or who leaves.
Not based on what title you hold.
Not based on how many likes you get.
Not based on how many people clap for you—or how many don’t.

Your worth was set when God breathed life into you.
You were already chosen. Already loved. Already valuable.
Before you accomplished anything.
Before you got it all “together.”
Before anybody else co-signed you.

"You are fearfully and wonderfully made." – Psalm 139:14

The enemy wants you to hustle for approval.
To grind for validation.
To perform for love.
Because if he can get you to question your worth, he can get you to question your assignment.

But not anymore.
Not today. Not ever again.

👏🏽 I no longer shrink to be accepted.
👏🏽 I no longer overexplain to be understood.
👏🏽 I no longer compromise to be loved.

I stand firm in the truth that I am worthy because God said so.
Not because people voted on it. Not because I earned it. Not because I proved myself enough times.

You are enough. Right now. As you are. Period.

📝 Reflect:

• Are there places in your life where you’re still hustling for approval?

• What would shift if you really believed you were already enough?

🙏🏽 A Short Prayer:

Father, remind me daily that my worth is rooted in You, not in people, positions, or possessions. Silence every lie that tries to tell me otherwise. Let me walk boldly in the truth that I am fearfully and wonderfully made. Amen.

Friday Reflections: Discernment Will Save Your Life

Listen…
Not every opportunity is a blessing.
Not every smiling face is a friend.
Not every "good vibe" is from God.

One of the greatest lessons I’ve learned—and earned through some hard falls—is this:

👉🏽 Discernment will save your life.

Discernment is God’s way of protecting you before you need protection.
It’s that quiet nudge in your spirit.
It’s the uneasiness you can’t explain.
It’s the “something ain’t right” feeling that you sometimes try to pray away but shouldn’t.

And too many times, I overrode it.
I wanted to believe the best.
I didn’t want to seem “judgmental.”
I gave people or situations the benefit of the doubt when God had already shown me everything I needed to see.

"Beloved, do not believe every spirit, but test the spirits to see whether they are from God..." – 1 John 4:1

The enemy doesn’t show up wearing a red cape and horns.
He shows up wrapped in charm, opportunity, "once-in-a-lifetime" offers, and people who say all the right things but live all the wrong ways.

Discernment is your spiritual alarm system.
It will protect your peace, your destiny, and your future—if you listen.

Now?
I pray for discernment DAILY.
And not just discernment—but the courage to act on what God shows me without second-guessing it.

Because obedience to that still small voice has saved me from relationships, deals, and decisions that would’ve wrecked me.

📝 Reflect:

• Have you ever ignored a warning sign because you wanted to believe the best?

• Are you praying for discernment—and listening when God answers?

🙏🏽 A Short Prayer:

Lord, sharpen my discernment. Help me not to override Your warnings for the sake of comfort, appearances, or fear of missing out. Give me wisdom to see what I need to see and courage to walk away when You tell me to. Amen.

Friday Reflections: Delayed Does Not Mean Denied

Let’s talk about waiting.

Waiting on healing.
Waiting on the right person.
Waiting on the business to take off.
Waiting on doors to open when you’ve knocked and prayed and fasted and cried.

Whew. Waiting will test your faith like nothing else.

There were seasons where I thought the silence meant I’d been forgotten.
But God whispered something into my spirit that changed everything:

“Delayed does not mean denied.”

Sometimes, the delay is not punishment—it’s preparation.
God will withhold certain things until your character is ready to carry them. Until your mindset is healed enough to handle them. Until your heart won’t idolize the very thing you prayed for.

“The vision is for an appointed time... Though it tarry, wait for it; because it will surely come, it will not delay.” – Habakkuk 2:3

If He promised it, He’s going to do it.
But He’s more concerned about who you’re becoming in the waiting than how fast you get there.

The delay is refining you.
Strengthening your faith muscles.
Teaching you patience, trust, and endurance.
Because when it comes, it’s gon’ come big. And you’ll be ready.

📝 Reflect:

• Are you calling something “denied” when it’s just delayed?

• What is God teaching you during your waiting season?

🙏🏽 A Short Prayer:

God, help me to trust Your timing even when it doesn’t make sense. Strengthen me in the waiting. Let me not grow weary or bitter, but hopeful and expectant. I know You don’t delay without purpose. Amen.

Friday Reflections: Closure Is an Inside Job

Whew. This one took me a minute to learn.

I used to sit around waiting on people to do right. Waiting for apologies. Waiting for closure. Waiting for someone to finally say,
"You're right, I hurt you. I'm sorry."

But here's what life—and God—taught me:
Closure is an inside job.
It’s not something you get. It’s something you decide.

Because truthfully? Some people will never own their role.
They’ll rewrite history.
They’ll twist the narrative.
They’ll ghost, deflect, or deny.
And you’ll be sitting there waiting on an apology…

That’s👏🏽 Never👏🏽 Coming👏🏽.

Meanwhile, God is saying, "I need you to move forward anyway."

“Forget the former things; do not dwell on the past. See, I am doing a new thing!” – Isaiah 43:18–19

Waiting on closure from people who broke you is like trying to fix a leak with the same water that flooded you. It don’t work like that.

Real healing starts the moment you decide that their silence won’t keep you stuck.
You forgive for you.
You heal for you.
You move on in faith—because God has more for you ahead than what they failed to give you back there.

📝 Reflect:

• Are you still waiting for someone to say sorry so you can heal?

• What if healing is your responsibility, not theirs?

🙏🏽 A Short Prayer:

God, help me release the need for closure from people who were never meant to go with me into this next season. Let me find peace in You, validation in You, and strength to move forward even when others refuse to make it right. Amen.

Smoothie of the Week: Berry & Almond Butter Protein Smoothie

This week’s smoothie is creamy, energizing, and loaded with plant-based power—perfect for breakfast, post-workout fuel, or an afternoon pick-me-up.

🍓 Berry & Almond Butter Protein Smoothie

Ingredients:

• ½ cup mixed berries

• 1 tbsp almond butter

• 1 tbsp chia seeds

• 1 scoop vanilla plant-based protein powder

• 1 cup unsweetened oat milk

Let’s break down why this smoothie isn’t just delicious—it’s doing the most for your health:

🫐 Mixed Berries

Berries are packed with antioxidants like anthocyanins, which help reduce inflammation and support heart and brain health. They’re also high in fiber and naturally low in sugar, making them a blood-sugar-friendly fruit option.

🥄 Almond Butter

A great source of healthy fats, vitamin E, and magnesium, almond butter helps keep you full longer and supports muscle and nerve function. Plus, it adds a rich, nutty flavor that pairs beautifully with the berries.

🌱 Chia Seeds

Don’t sleep on these tiny powerhouses. Chia seeds are loaded with omega-3 fatty acids, plant-based protein, and fiber, which help with digestion, brain health, and keeping you satisfied between meals.

💪🏽 Vanilla Plant-Based Protein

Protein is essential for muscle repair, hormone regulation, and metabolism. A clean plant-based protein powder boosts the nutritional profile of this smoothie while keeping it dairy-free and gut-friendly.

🥛 Unsweetened Oat Milk

Creamy and naturally sweet, oat milk is a great non-dairy alternative that adds texture without added sugars. It’s also high in beta-glucans, which support heart health and stable blood sugar levels.

Why We Love It

This smoothie is balanced with healthy fats, protein, fiber, and antioxidants—everything your body needs to power through the day while staying satisfied and energized. And it comes together in under 5 minutes.

✅ Want More Done-for-You Healthy Recipes Like This?

If you're tired of overthinking every meal and want more easy, delicious, anti-inflammatory recipes at your fingertips, the Simplify Healthy Eating Meal Plan Membership is your go-to solution.

Inside the membership, you’ll get:

• Weekly meal plans featuring smoothies, snacks, dinners & more

• Grocery lists and prep guides to save you time

• Nutrition tips to support your health goals

• Bonus recipes & seasonal guides

👉🏽 Join now at SimplifyHealthyEating.com and let us help you eat better without the overwhelm. Because healthy eating should be simple—and satisfying.

9 Practical Tips to Increase Your Daily Vegetable Intake

Let’s be real—most of us aren’t eating enough vegetables. But here’s the good news: getting more veggies in your daily routine doesn’t have to be boring, bland, or overwhelming. Whether you’re plant-based or just trying to add more color to your plate, these 9 tips will help you boost your intake in simple, doable ways.

1. Start Your Day with Veggies

Don’t wait until lunch or dinner to get your greens in. Add spinach, kale, mushrooms, or bell peppers to your morning omelet or breakfast burrito. Throw a handful of frozen cauliflower into your smoothie—you won’t taste it, but your body will thank you.

2. Double Up in Recipes

Making soup, stir-fry, pasta, or chili? Add twice the usual amount of vegetables. You’ll bulk up the meal, increase fiber, and sneak in more nutrients without changing the flavor.

3. Keep Washed, Cut Veggies Ready to Snack

Wash and chop veggies like cucumbers, carrots, bell peppers, or celery at the start of the week. Keep them in clear containers at eye level in your fridge so they’re easy to grab and go.

4. Use Veggies as Dippers or Wraps

Instead of chips, use cucumber slices, baby carrots, or bell pepper strips with your favorite hummus or dip. Swap tortillas for lettuce or collard wraps to level up your sandwich game.

5. Blend Them In

Puree cooked veggies like zucchini, butternut squash, or spinach and mix them into sauces, soups, or casseroles. You’ll boost nutrition without changing the texture.

6. Add to Sauces and Spreads

Mix chopped spinach or roasted red peppers into your pasta sauce, or add avocado and greens to your sandwich spreads and dips. A small change can pack a big nutritional punch.

7. Make Veggie-Based Soups

Soup is a sneaky and satisfying way to get in multiple servings of vegetables. Think: tomato basil, lentil and kale, or veggie minestrone. Batch cook and freeze portions to always have some on hand.

8. Swap Your Sides

Instead of rice or pasta, opt for roasted veggies, cauliflower rice, or a side salad. These swaps can save calories while adding fiber and antioxidants to your meals.

9. Join a Meal Plan That Does the Work for You

Let’s be honest—sometimes the hardest part is just figuring out what to cook. That’s where we come in.

💡 Ready to Eat Better Without the Stress?

Join the Simplify Healthy Eating Meal Plan Membership and get:

• Weekly meal plans loaded with anti-inflammatory recipes

• Done-for-you grocery lists

• Meal prep tips to make life easier

• Bonus healthy swaps and kitchen hacks

👉🏽 Subscribe today and take the guesswork out of eating clean. Let us help you turn healthy habits into a lifestyle—one veggie at a time.

Fuel Your Day with Baked Eggs in Avocado: A Power-Packed, Simple Breakfast

If you're looking for a breakfast that’s easy, satisfying, and full of nutrients your body actually craves—Baked Eggs in Avocado is your go-to. This recipe is more than a trendy Instagram moment—it’s a smart, nutrient-dense way to nourish your body, balance your hormones, and keep you fueled for whatever the day throws at you.

Let’s break down why this quick meal is a Simplify Healthy Eating favorite and why it deserves a spot in your weekly rotation.

🥑 The Power of Avocados

Avocados are rich in heart-healthy monounsaturated fats, which help lower bad cholesterol while providing long-lasting energy. They’re also packed with potassium (more than bananas!), fiber, and key antioxidants that support inflammation reduction and glowing skin. The healthy fats also help you absorb fat-soluble vitamins like A, D, E, and K from the rest of your meals.

🍳 Eggs = The Ultimate Protein

Eggs are a complete protein source, meaning they contain all nine essential amino acids. They’re also rich in choline—a nutrient that’s essential for brain health, nervous system function, and liver support. Plus, they’re budget-friendly and super versatile.

🧂Flavor + Function: The Add-Ons

• Chives or green onions add a light zing and are a great source of antioxidants.

• Hot sauce & red pepper flakes can help boost metabolism and curb appetite.

• Feta or cotija cheese (optional) provides calcium, protein, and flavor—just watch the portions if you’re monitoring sodium.

Every ingredient is chosen for both taste and function—fueling your body while satisfying your taste buds.

📊 Macro Breakdown (Approximate per serving):

• Calories: 180–220

• Protein: 8–10g

• Fat: 16–19g

• Carbs: 6–8g

• Fiber: 5–7g

That’s a nutrient-dense meal with the perfect balance of healthy fats, fiber, and protein to keep you full and energized for hours.

🍽 Ready for More Recipes Like This?

This recipe is just one of the many inside the Simplify Healthy Eating Meal Plan Membership—your go-to resource for flavorful, easy, and anti-inflammatory meals that don’t require hours in the kitchen.

Inside the membership, you’ll get:

• Weekly meal plans & grocery lists

• Nutrient-packed recipes like this one

• Meal prep tips to save time and money

• Ongoing support to help you stay on track

👉🏽 Join the movement today at SimplifyHealthyEating.com and start nourishing your body without the overwhelm.

Shedding Old Health Narratives: 5 Prompts to Build a New Self-Image

Sometimes the biggest transformation doesn’t start in the gym or on your plate—it starts in your mind. If you've ever felt stuck in old patterns or believed the lie that “this is just the way I am,” it’s time to shed those outdated health narratives and start creating a new story—one that reflects your capacity for growth, healing, and powerful change.

We all carry internal scripts about who we are and what we're capable of. Many of these were formed years ago, based on experiences, failures, or the opinions of others. But what if you could rewrite those scripts with intention and truth? What if your identity wasn’t fixed—but evolving?

Here are 5 powerful journaling prompts to help you begin that shift and build a healthier, more empowered self-image:

✍🏽 1. Reflect on Change You’ve Already Made

Write about three times in your life when you successfully changed a habit, no matter how small.
Then ask yourself: What does this reveal about my capacity for change? You’ve done it before. You can do it again.

🧠 2. Define “Healthy” On Your Terms

What does "being a healthy person" mean to you?
List three healthy behaviors you already practice—even occasionally. You might be more aligned with wellness than you think.

📖 3. Examine the Old Story

What's the origin story of your belief that you "can't change" or "aren't healthy"?
Is this belief still serving you—or is it holding you hostage?

🔁 4. Reframe the Future

If you woke up tomorrow believing you are capable of health changes, what’s the first small action you'd take?
Visualize it. Write it. Then—live it.

Ready to Write Your New Beginning?

These prompts are just the beginning of your transformation. If you’re serious about building a new mindset and creating lasting change, the New Beginnings 30-Day Mindset Journal is your next step.

This isn’t just a journal—it’s a sacred space for healing, renewal, and realignment. Packed with daily prompts, reflections, and affirmations, it’s designed to help you reset your focus, rewrite your story, and walk boldly into the healthiest, most empowered version of you.

👉🏽 Grab your copy today and start your journey to a new beginning—mind, body, and soul.