:: The Weekly Meal Plan : Week of September 11th, 2017 ::
This week’s prep: hard boiling eggs for snacks, boiling potatoes, cooking a batch of white rice, cooking down some frozen spinach with garlic, chopping down a bunch of herbs from the garden to eat this week, making a batch of iced tea.
Fitness and nutrition: This Sunday is the Salem 10k, and I’m starting to ramp up my training for the Tufts Health Plan 10k for Women in early October (I’m a race ambassador – save 10% at checkout through 9/15 with my link!). Most of my nutrition will be keeping things simple, and eating enough carbs.
Saturday: Barbecue teriyaki chicken and broccoli. Known affectionately as the Trader Joe’s special. I shop and batch cook over the weekend, and prefer to keep my Saturday dinner super easy.
Sunday: Ground pork and asparagus stir fry with tomato rice. A riff on a recipe from Nom Nom Paleo’s new cookbook.
Monday: Roasted cauliflower, chicken drumellas, Annie’s. A little bit of comfort food to start the week.
Tuesday: Pork chile verde with Boston butt from the meat share, potato. Mostly just a dump into the Instant Pot – and I’ll cook two days in advance so the flavors have time to do their thing.
Wednesday: Salmon with edamame succotash. I tend to get the wild frozen Sockeye from Trader Joe’s, unless I see something at the store that looks particularly fresh.
Thursday: Braised lamb breast with cucumber salad and white rice. This is a fatty cut of meat – I’m going to marinate in a Chinese flavor base and then slow braise for 3 hours until the meat is shreddable.
Friday: Date night! Bertram goes to daycare and we go out to eat!
To mark each season, in practicing what I preach, I’ve been making a new Self Care Bingo board to print out and complete. I thrive on gold star stickers and crossing things off the list; and if I don’t plan to do it, I don’t do it! So much of self care is really fitting in the little things – day to day activities that bring calmness, clarity, and joy to life.
If you want to play along, download your summer self care bingo board (just click that “I Want It” button; it’s free), get yourself a pack of gold star stickers, choose your own adventures, and make yourself a priority! Bonus points if you cross out every single box – I’d love to see your completed boards!
:: This week in food ::
I’ve been on a potted herb buying spree, and have put myself together a nice herb garden – theoretically to cut costs on herb buying – although, I think I’ve probably been a little overkill in my plant acquisitions. I have multiple types of basil, thyme, oregano, parsley and cilantro, lemon verbena, and dill. Don’t mind the over-exposure, there’s far too much sunshine out today!
I was ahead of the game with my meal planning this week, and my absolute favorite shopping is on holiday weekends when everyone has theoretically already shopped for the weekend and the aisles are totally empty. The store was practically blissful, and the samples plentiful. Here’s my meal plan for the week.
:: The Weekly Meal Plan : Week of July 3rd, 2017 ::
This week’s prep: I roasted a chicken on Sunday, and popped the carcass in the slow cooker overnight for stock. I still have to hardboil more eggs, but I’ll likely do this mid-week.
Fitness and nutrition: I finished Amanda’s FasterWay bootcamp (the new session starts on July 10th and it’s almost sold out!) and have moved on to training for the Falmouth Road Race (7 miles; near the end of August). I’m still trying to stick with some of the carb cycling and IF from the Faster Way (Amanda’s program) because it works well for me.
Sunday: Nom Nom Paleo’s Damn Fine chicken, Jamie Oliver’s extra crispy roasted potatoes, green beans. I was hoping for the grill, but for some reason the ignitor stopped working on me and it was too hot out to troubleshoot. The green beans I steamed in an inch of salted water on the stove for about 7 minutes, and tossed with olive oil and lemon juice.
Monday: cod with bright herby sauce, mashed potatoes, roasted cauliflower. I’ve been getting frozen wild cod pieces from Trader Joe’s for the times when I’m not likely to pick up something fresh at the market. These are cheaper, and I could care less about eating big pieces. I’ll make a bright sauce (like a chimichurri) with some of my fresh garden herbs, and serve with mash, and golden roasted cauliflower.
Tuesday (4th of July!): hot dogs, baked beans, and steamed broccoli. We aren’t going anywhere for the 4th, so it’s staying home and eating some comfort foods. I have some strawberries and whipped cream and if I get my act together, some shortcake biscuits.
Wednesday: taco salad and enchiladas. We don’t eat too much processed food in this house, but Amy’s cheese enchiladas are a universal favorite. Somehow they are SO good!
Thursday: takeout – likely Chipotle! It’s a full day of meetings and errands, so I’ll likely pick up some Chipotle on the way home.
Friday:Turkish ground meat and zucchini. With fistfuls of my grandmother’s Istanbul spice mix, dill, parsley, and yogurt.
This weekend, we drove into Boston to take Bertram to the French Bulldog Meetup at Peter’s Park, and hang with my friend Melissa and her pup Bentley. If you haven’t seen dozens of French Bulldogs having a total snort fest; well… it’s an experience! What I lack in extroverted-ness, this little dude makes up for as quite the social butterfly. He makes human and canine friends pretty much every where he goes.
Aside from my role as Bertram’s human, life these past few months has been overwhelmed by business ownership work-mode, a big family loss (my grandmother passed away), and the general craziness of spring time. It’s been hard to sit down to make time for reading, but in a re-commitment to self-care, I made a concerted effort to do so. Here’s a snapshot of my weekend reading.
My friend Traca turned me on to the author Dorie Clark, and I’ve been diving into her writing on marketing, branding, and thought leadership. She’s highly prolific on the internet, but I’m a fan of hardcover, so I picked up her 2015 best seller – Stand Out: How to Find Your Breakthrough Idea and Build a Following Around It. I have a bit of an elevator pitch problem as a Jill of All Trades, and have been trying to improve my own messaging around what I do and who I can help – lots of nuggets of wisdom in this one to set me further down the right path.
Truthfully it has been more than a few months since being able to really curl up and dive into a new cookbook, but I’ve been lucky to read my way through two incredible ones over the past few weeks that I can’t not mention here. Both fall into the long-anticipated cookbook category, and neither have disappointed.
Part biography – part recipe book greatest hits; Unforgettable is my favorite type of cookbook – one that I can sit down and read like a novel, featuring tried and true dish inspiration that connects deeply with time and place. The biography gripping – as a pioneer of middle eastern and mediterranean cookbooks, Paula has long been one of my heroes. Her cookbooks are almost all on my shelves, and yet in each page of Unforgettable I learned so much more – from her persistent reinvention, to her struggles with early onset Alzheimer’s. Truly thankful to Emily and team – this book is a gem. (As is Paula – if you aren’t following her on Twitter, you should be!)
Now, I’m actually fairly certain we had one such conversation in November of 2010, right around the time that I was working with my friend Karen on her cookbook Can It, Bottle It, Smoke It because in that conversation I was so amazed by her energy and enthusiasm that I distinctly remember going home feeling empowered and writing the ENTIRE outline, syllabus, and recipe index for my Turkish cookbook. Which.. of course is sitting in my Google Docs.. and hasn’t been written yet. Alas, c’est la vie!
But I mention this not to feel sorry for myself, but because seven years is quite a long time to wait for a cookbook, but this book does in fact, live up to the wait.
Salt, Fat, Acid, Heat is part textbook (in the best way possible), part master recipe guideline and inspiration. And filled with Wendy MacNaughton’s cheeky hand drawn illustrations. The entire first half of the book is Samin being Samin – an incredible teacher and guide, with infectious enthusiasm for food, good cooking, and good eating. While I consider myself an adept cook, each section was filled with new easy ways to think about cooking – written in a manner that would teach and inspire novice and expert alike. How she *actually* manages to pull this off, I have no idea – this is so hard to do and it’s brilliant. (You’ll likely want to grab a copy, and go ahead and buy a second one to give to someone as a gift.)
And most importantly for me it provided a wealth of inspiration for this week’s meal plan! The best reminders from the book this week – the power of salt – and how important it is to salt your food early. In two weeks, it’s changed my habits completely – and the food all tastes more delicious.
:: The Weekly Meal Plan : Week of May 21st, 2017 ::
This week’s prep: hard boiling eggs for snacks. I bought myself a new gadget – despite committing to avoiding the purchase of uni-tasking – a bright turquoise Dash Go Egg Cooker. Cute, no?
Fitness and nutrition: I’m heading into week 4 of my online fitness bootcamp; going strong! We follow a carb cycling plan, which focuses on timing meals to match our training days to ensure we are eating enough to support our fitness levels to allow for both fat loss and muscle gain. It’s a more mindful way of eating to support athleticism.
Sunday: Braised beef, tiny baby potatoes, and sprouts. This meat and potatoes dinner is the ultimate comfort food. (Cheat sheet: buy the Braised Beef with Demi Glace from Trader Joe’s. It’s divine.)
Monday (low carb): Samin’s citrus salmon, avocado salad, and steamed broccoli. I get wild salmon, either frozen sockeye, or if the fresh catch looks good and is on sale, treat myself to King salmon.
Tuesday (low carb): Samin’s glazed five-spice chicken + bright Asian slaw. I’m always a sucker for five spice.
Wednesday: Turkish taskebab with tomato rice. This is a family favorite – a meaty tomato-ey braised stew.
Thursday: Jamie Oliver’s Aegean Kakavia. Fish stew from his travels cookbook. As we creep onto summer, I find myself consistently craving Mediterranean food.
Friday: I have a credit to Sweetgreen; I’m likely to pick up a salad; but honestly, I’m treating Friday like a free spot this week.
Saturday: out! We’ll be at a wedding. Bonus, they’ll have Middle Eastern catering, which is pretty much my jam.
We’ve launched ourselves well into spring here in New England. This winter was only moderately oppressive, but still, when the days become warmer, I always feel massive relief. I can breathe again. This weekend I went to my first Red Sox game of the season – a perfect 80 degree day with seats in the shade. The stadium was filled with what felt like the entire population of Chicago rooting for their Cubs. We sat in a sea of cheering Cubs fans, as our multiple run head start was wasted. They caught up and then hit after hit we fell behind, and ended up losing 7-4. I would have been sadder for the loss, but the game was good, both teams played with zest, the stadium was packed, and the air was warm with a breeze. A great day for baseball.
This coming week is a full one, and to get a head start, I’m sitting on a Sunday planning out my meals. In the spirit of springtime, I’ve made a short list of things I’d like to eat.
:: The Weekly Meal Plan : Week of April 30th, 2017 ::
This week’s prep: hard boiling eggs for snacks. I have a tray of wilted fennel salad to incorporate for the first few days of the week, and green beans, and leftover beef tenderloin. I have some kabocha and cauliflower rice in the freezer that I’d like to use up.
Fitness and nutrition: For the next six weeks I’ve started a new training cycle opting for an online boot camp to keep my fitness level up until triathlon and racing season start. We follow a carb cycling plan, which focuses on timing meals to match our training days to ensure we are eating enough to support our fitness levels to allow for both fat loss and muscle gain. It’s a more mindful way of eating to support athleticism. While my normal meal planning balances macronutrients more generally, when I’m carb cycling, I’ll have lower carb days on more cardio focused fitness days, and higher carb days when doing heavier strength training, which I’ve noted below in my meals. (If you have questions about carb cycling, feel free to ask!)
Sunday: salmon, roasted potatoes, and green beans.Mostly leftovers, I’ve been picking up frozen wild salmon from Trader Joe’s to keep for days that I don’t have time to shop.
Monday (low carb): stir fried chicken thighs, with sliced leeks, mushroom, and asparagus. Getting several seasonal vegetables in at once.
Tuesday (low carb): cobb salad with avocado, chicken sausage, tomatoes, cucumbers, bacon, and lime vinaigrette. It has finally become warm enough for salad for dinner!
Wednesday: pork bolognese over spiraled carrots. Grabbed a batch of spiralized carrots from the Trader Joe’s freezer section to test out.
Thursday: ground beef and beans. Usually topped with an egg.
Friday: leek and cauliflower frittata.
Saturday: out! We’ll likely head up to Maine for some lobster for the Coloradan house guest to get her summer time fix.
While 2016 will be marked in almost everyone’s books as a doozy of a year, I’m truly looking forward to what 2017 has to bring for me, my friends, my community, and the world. I’m riding a good amount of momentum for the new year – I spent the last few weeks setting concrete goals for my business and my life, and I did quite a bit of clean sweeping. It feels good to have the year off on a good foot.
I don’t typically make resolutions, but I use the season to double down on my goal setting and reinforcing good habits. I’ve been working my way through my own winter self-care bingo board, and got extra points for starting off the year with a 5k race this morning. I’m using it as a benchmark for some running goals this year: I’m hoping to run a 26 minute 5k (and not die in my A race triathlon – the Patriot half). This month I’ll be doing a mile a day running streak, and for strength work, I’ve signed up for a women’s lifting class that meets on Monday and Wednesday night each week.
:: The Weekly Meal Plan: Week of January 1st, 2017 ::
This week’s prep: none! After a week of parties, I’m starting fresh by going shopping on Tuesday for the rest of the week’s meals. One notable change these past few months has been my refrigerator. After a lifetime of operating a refrigerator by stuffing it to the gills with options, I decided that I really wanted my fridge to look more like those sparkling clean specimens in those “fridge sneak peek” articles about famous people. Years old condiments were tossed (don’t worry, I still have full side door shelves), and I know keep food in there primarily for the week and no more than that. I can actually SEE what there is to eat, and it really helps to curb snacking.Sunday: skirt steak with latkes and kale salad. This is truly an amazing kale salad. The recipe is from Epicurious, and I’ve made it a handful of times at home now. We had it again this week at a party, and I remembered how much I love it and made it again.
Monday: seafood medley cioppino. I have a bag of mixed frozen seafood from Trader Joe’s which is going in a pot with a jar of Rao’s marinara and possibly a little bit of wine.
Tuesday: beef bottom roast in the InstantPot. I’m still looking for good recipe inspiration for this. It may end up being ropa vieja style, or possibly Irish beef stew.
Wednesday: roast chicken, potatoes, and a Hungry Root spiralized side – a few weeks ago I tried my first Hungry Root box – it’s spiralized veggies which come with sauces that you toss and cook. The price is insane ($9 at Whole Foods), but they are so good that I’ve been buying one a week and loving them.
Thursday: yellow lentil soup – I think I’m going to go with some South Asian flavors here, and make some Dal.
Friday: turkey, refried beans, and egg. I’ve been cooking this almost every Friday. It’s a 100% winner for the household, and always makes us happy.
On a roll this week! Here’s what’s been shaking over here. It’s been busy! Last weekend I went to a work-life balance workshop we put on for Boston Business Women. I’m on the leadership team of BBW – and going to our own programming is one of the best parts of the running the organization!
Even though I work one on one with women on self care, work-life balance, lifestyle, and productivity, on a regular basis, I’m consistently seeking out opportunities to do find time to do this important work for myself. One of the principles that I teach (and try to follow through with myself) is making the time to do the work. Workshops are a great way to have dedicated thinking time in an otherwise busy schedule.
When I came home, I was so inspired that I went a little crazy with the cleaning and organizing.
Among my productivity boost I managed to do the following – working towards some long standing nagging tasks on my house and home list:
– acquired a new whiteboard for my fridge
– completely cleaned out my car and trunk
– finally took old clothes that I had already set aside months ago to Goodwill
– made huge strides in my “box room”
– completely cleared our coffee table (it was over run with books)
– organized my tupperware and container collection
– put up a new bookshelf in my office
– unpacked ten boxes and bags of books from our stairwell
– passed on two AC units and two fans to those who could use the cool air
– cleaned my kitchen and prepped for my farm share and meat share
– tossed a bunch of old condiments
– took several kitchen appliances out of boxes and gave them proper homes
One of my written goals and intentions for the second half of 2016 is to spend dedicated time making my home a true sanctuary. Just by writing out this goal, I jumpstarted some real action! Just looking at this list thrills and relieves me.
By the time I went to pick up my farm share on Tuesday, I was prepped and ready to fill my fridge with food. In our share this week (August 9th, 2016):
At the stand: 2 pounds of potatoes, one pound of carrots, one bunch of radishes, a pound of beans, 3 pounds of tomatoes, one pepper, a bunch of scallions, an eggplant, 1/3 pound of cherry tomatoes, a bunch of kale, collards, or chard (I went for kale), and 3/4 lb. salad greens.
Pick your own: 25 stems of flowers, and fresh herbs (I went for basil, parsley, and yerba buena).
This weekend my batch cooking was productive as well. I made:
– stuffed peppers and tomatoes with ground lamb and rice
– braised kale with bacon
– fennel salad with fresh herbs and fresh tomatoes
– mashed potatoes and cauliflower
– roasted a chicken from the meat share
– four salads with cucumbers, parsley and tomatoes for lunches
– boiled rice for multiple dinners
– pre-peeled hardboiled eggs
– tahini dressing (simply a few tablespoons of tahini, lemon juice, and water)
– mint yogurt dressing (which had to get tragically tossed because there was detergent in my blender bowl UGH.)
Just a few hours, and I got a full head start to good healthy food for a busy week.
I typically take a few hours every Sunday or Saturday to work through my fridge and pantry and get food prepped. I’m contemplating launching a small meal prepping e-course – is this something you might be interested in?
If you are, shoot me an email at sam at thesecondlunch.com or leave a comment on this post and I’ll keep you updated.
Puptron was trying to be patient, but he really prefers my attention be on him.
Just a quick note – I sent out my August newsletter today – I’ll be doing a few re-sends for new subscribers in the next couple of days. I cover all aspects of wellness: food, productivity, fitness, great reads, self-care, finance, and cultivating habits to live a thriving life.
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