Simply Well

04/28/2026

Simple Meal Prep That Actually Works

Garlic Herb Chicken, Rice & Roasted Veggies

A balanced meal doesn’t need to be complicated. This is affordable, high protein, easy to digest, and perfect for busy weeks.

What You Need:

• Chicken breast or thighs
• Olive oil
• Garlic
• Italian seasoning
• Salt + pepper
• Rice or potatoes
• Broccoli, zucchini, carrots, or green beans

How to Make It:
1. Season chicken with olive oil, garlic, Italian seasoning, salt, pepper.
2. Bake at 400°F until cooked through.
3. Roast vegetables on another tray with olive oil and seasoning.
4. Cook rice or potatoes.
5. Portion into containers for 3 to 4 days.

Why It Works:

• Protein supports muscle + satiety
• Carbs support energy
• Vegetables support digestion + nutrients
• Simple meals reduce stress and poor choices later

Sauce Ideas to Change the Flavor All Week:

Monday: Greek yogurt ranch➡️Greek yogurt, dill, garlic, lemon, salt

Tuesday: Lemon tahini➡️Tahini, lemon juice, water, garlic

Wednesday: Honey mustard➡️Greek yogurt, Dijon, touch of honey

Thursday: Spicy yum yum lightened up➡️Greek yogurt, sriracha, garlic, lime

Friday: Salsa avocado crema ➡️Salsa, avocado, Greek yogurt, lime

Bonus: Pesto drizzle, hummus thinned with water, buffalo yogurt sauce, chimichurri, tzatziki

One meal prep base + different sauces = less boredom, more consistency.

Meal prep doesn’t need to be fancy. It needs to be ready when life gets busy.

— Karen
simply well™

04/02/2026

You don’t need a full reset.
You just need a little preparation.

A few basics done ahead of time can change your entire week:
• cook one protein (chicken, ground beef, eggs)
• prep one carb (rice, potatoes, quinoa)
• wash and cut a few vegetables
• keep a healthy fat on hand (avocado, olive oil)

That’s it.

No complicated recipes.
No starting over.

And also… it’s okay if you don’t do all of this yourself.

Having support is part of consistency.
Even I keep prepared meals in my freezer for busy days—I’ve used options from Clean Eatz when I’m in a pinch.

It doesn’t have to be perfect to be effective.

Consistency comes from making things easier… not harder.

— Karen
simply well™

04/01/2026

Sometimes you put all the work in…
and sometimes you trust someone else’s very capable hands.

Balance isn’t about doing everything yourself.
It’s about making smart choices that still support your goals.

Whole ingredients. Solid macros. No stress.

✅simply well™ approved

— Karen
simply well™

03/31/2026

03/24/2026

Mussels with Udon Pasta

Ingredients (serves 2)
• 1 lb mussels in shell, cleaned
• 1 lb shelled mussels
• 3–4 oz cooked udon noodles
• 2 cups fresh arugula
• ½–1 cup shredded carrots
• 4 cloves garlic, thinly sliced
• 1 tbsp olive oil
• 2½–3 cups broth (chicken or vegetable)
• ¼ cup dry white wine (optional)
• 1–2 tsp chili paste or sriracha
• 2–3 green onions, sliced
• Optional: drizzle sesame oil or chili oil
• Sea salt + black pepper

Directions
1. Build the base
Heat olive oil in a large pot.
Add garlic and sauté until fragrant and lightly golden.

2. Create the broth
Add broth + wine. Bring to a gentle simmer.

3. Cook shell-on mussels
Add shell-on mussels, cover loosely, and cook 5–6 minutes until they open.
Discard any unopened.

4. Add shelled mussels + noodles
Add shelled mussels and udon noodles.
Simmer 2–3 minutes just to heat through.

5. Add vegetables
Stir in shredded carrots.
Turn off heat and fold in arugula to wilt.

6. Finish
Stir in chili paste or sriracha.
Top with green onions and optional chili or sesame oil.
Season with salt and pepper.

Approximate Nutrition (per serving)
• Calories: ~420–460
• Protein: ~35–40g
• Carbs: ~25–30g
• Fat: ~12–14g

More protein
Less filler
Still simple

This is how you build a meal that actually satisfies you
without overdoing it

Real food
Cooked together
Nothing complicated

— Karen
simply well™

03/19/2026

High Protein Greek Yogurt Bowl (No Protein Powder) 🥣

Ingredients (organic when possible):
• 1 cup plain Greek yogurt (2% or whole milk)
• ¼ cup cottage cheese (blended if you prefer smooth)
• ½ cup mixed berries
• 1 tbsp chia seeds
• 1 tbsp h**p seeds
• 1 tbsp almond butter

Macros (approx):
Calories: ~375–400
Protein: ~28–32g
Carbs: ~25g
Fat: ~16g

Approx Cost (organic):
$3.00 – $4.00 per bowl

Why this works:

All whole food protein sources
Naturally rich in probiotics for gut health

Healthy fats to keep you full
No powders, no shortcuts

Real food. Real nourishment.

You don’t need fancy supplements to hit your protein goals.
Just intentional, simple ingredients.

— Karen, simply well™

03/18/2026

🍽️ Honey Soy Ahi Bowl (15 minutes)

Ingredients
• 1–2 ahi tuna steaks
• 1 cup jasmine rice (cooked)
• 1 tbsp honey
• 2 tbsp soy sauce (or coconut aminos)
• 1 tsp olive oil or avocado oil
• ½ cucumber, sliced
• 1 carrot, shredded
• Green onions (optional)

👩‍🍳 How to make it
1. Cook rice according to package
2. Mix sauce: honey + soy sauce
3. Heat pan with oil on medium-high
4. Sear tuna 1–2 minutes per side (leave center slightly rare or cook through if preferred)
5. Slice tuna
6. Build bowl with rice, veggies, tuna
7. Drizzle extra sauce on top

💡 simply well™ tip

You don’t need complicated meals to eat well.

Real ingredients.
Simple steps.
Done in 15 minutes.Simple. Real. Food.

This takes less than 15 minutes, cost under $15, and is made with ingredients you can actually recognize.

It doesn’t have to be complicated to nourish your body.

Keep it simple. Stay consistent.

— Karen
simply well™

03/17/2026

A little Monday indulgence… that was meant for Sunday 🍷

This was supposed to be a slow, cozy Sunday meal… but sometimes life shifts and you go with it.

Flank steak with a parmesan cream sauce, mushroom ragù pappardelle,
and a simple parm and lemon arugula salad… paired with a beautiful Barolo.

Do I eat like this every day? No.

And that’s the point.

Most days are about balance, real food, and nourishment. Meals built with ingredients you recognize.
Food that supports your body and your life.

But every now and then…
you sit down, pour the wine, and enjoy something a little more indulgent.

Because health isn’t restriction.
It’s understanding your body, your choices, and creating space for both.

Moderation. Real food. Awareness.
That’s the foundation.

— Karen
simply well™

03/16/2026

Real food most of the time.
Grace the rest of the time.

Last night’s dinner came together from what we had in the kitchen.

Rotisserie chicken
Sautéed onions and peppers
Fresh mango salsa
Homemade guacamole
Organic whole milk Greek yogurt instead of sour cream

Yes, the tortillas and chips aren’t technically “real food.” And that’s okay.

Healthy living isn’t about being perfect.
It’s about being mindful.

Most of this plate is whole, nutrient-dense food. The tortillas and chips simply made the meal more enjoyable and brought everything together.

Giving yourself grace while still keeping your health in perspective is part of a sustainable lifestyle.

Real food. Real life. Real balance.

— Karen
simply well™

03/14/2026

The best nutrition advice I can give you?

JUST EAT REAL FOOD.

Food that once grew.
Food that lived.
Food that came from the earth.

Not products made in factories.
Not food with a paragraph of ingredients.

Just things like:

• eggs
• fish
• meat
• vegetables
• fruit
• rice
• potatoes
• olive oil
• nuts

Real food doesn’t need marketing.
Your body already knows what to do with it.

The closer your food is to nature,
the easier nutrition becomes.

JUST EAT REAL FOOD.

— Karen
simply well™ 🌿

03/13/2026

Last night’s dinner. Simple. Real. Food.

Wild caught ahi tuna, lightly seared and finished with a soy honey glaze.
Jasmine rice.
Spicy quick pickled cucumbers.
Organic broccoli.

Normally I would roast fresh broccoli, but last night we used organic steamable frozen broccoli, which is what we had on hand. Real life cooking is about working with what is available.

Finished with green onions, sesame seeds, and pickled carrot.

Total time: under 30 minutes
Cost: less than $15 for two people

Healthy eating does not have to be expensive or complicated.
Sometimes it is simply cooking real food at home.

— Karen
simply well™