Meal Planning: Weekly Recipes and Home Staples
By far our most asked question that we receive is how do we plan our meals and what do we eat. I think there is a large misconception that to eat in alignment with gut, hormone, and metabolic health that you have to shop at a specialty health food store, spend a fortune, and have 2 hours every night to spend cooking dinner. This would never realistically fit into our lifestyle! I also see why this is such a hurdle for people because it just feels unrealistic and makes planning ingredients and meals seem unattainable for a busy family. In the midst of this year I am finishing my Ph.D. , we are opening the T.E. Market storefront, and having our first baby. That being said, dinners need to be nourishing and quick in our household. However, that does not mean I am willing to let our standard of health decline. The truth is that during busy and stressful seasons it is even more important to prioritize good nutrition to support your body and cortisol levels. All this to say, I thought it was time to share some of my staples that are almost always on hand in our house as well as some of my quick go- to meals as of lately.
Where Do We Shop for Groceries:
First and foremost I love to shop small businesses and support local food producers in the area. It is a way I get a ton of fresh products and feel good about where I am spending my money. Once a month I love to make it to Greenville, SC to visit a neighboring food hub called Swamp Rabbit Grocery. I have been doing this for a while and the model they have set up is something that really inspired T.E. Market. In addition, I love to shop at the local farmers market when in season and visit Hometown Market in Clemson, SC. Supporting these local businesses is a large priority for me. However, this is not to say that I do not need to go to the grocery store on a weekly basis. My two most used grocery stores are Ingles and Publix due to convenience and location. I have just recently started utilizing Aldi a little more and have found that I can find some great options there I just need to take the time to read each label versus my quick shop at Ingles and Publix because I have already identified ‘safe’ brands. For this reason, I tend to default to these stores because they save me time.
Household Staples:
Rao’s Marinara sauce (I keep this stocked and use it for so many things)
Rao’s Pasta (typically spaghetti or linguine)
Too Good Cottage Cheese - whole milk only no reduced fat
Tillamook shredded and sliced cheese
Kettle and Fire Bone Broth - chicken and beef
Siete Chips- these are our favorite tortilla chips and potato chips
Siete Tortilla Shells- Hard and soft are great!
Xtreme Wellness Wraps High Fiber- these are not ‘completely clean’ however they do not contain seed oils and check a lot of boxes for me personally
Pasture Raised Eggs- Ideally you would purchase local eggs but every now and then I have to reach for some at the store. I look for pasture raised
Uncured Bacon- You want a bacon that is not cured so that it does not contain nitrates or nitrites
Applegate chicken breakfast sausage- a must have for me
Al Fresco Chicken Meatballs
Siggis Yogurt
Alexia Frozen Hash Browns - ideally you just want hash browns that do not contain dextrose which can be difficult to find
Meals on Repeat:
I will share just a few meals we continually find ourselves reaching for lately!
Crockpot Spaghetti and Meatballs:
In my crockpot I put a jar of Rao’s marinara, a diced onion, seasonings, and the al fresco chicken meatballs and leave on low during the day. Then when I get ready all I have to do is boil a package of Rao’s noodles. You can also blend some cottage cheese and add to the sauce in the crockpot to have a creamier consistency and increase the protein of the dish. You can also use the leftover meatballs the next day for meatballs subs for lunch!
Breakfast casserole! I love having breakfast ready to go and I am not someone who skips breakfast (most women shouldn’t as it is crucial in establishing circadian rhythm and balancing cortisol). I heat my oven to 350 and line the bottom of a 9x13 with my shredded hash browns. Top with cooked and crumbled bacon or sausage and tillamook shredded cheese (measure with your heart). In a bowl crack 8 eggs and around 1/2 cup of whole milk , whisk and pour over the top of the meat and cheese. I will say I also add cottage cheese to the eggs to increase the protein. Then salt and pepper and let bake uncovered for around 40 minutes or until the top is set. This makes mornings so easy! You could also take the casserole and portion into xtreme wellness wraps and have potato, meat, and egg breakfast burritos to grab and go.