04/05/2026
Happy Sunday, friends!
If you're anything like me, agonizing over what to meal prep to hit all your macro and micro nutrient goals can feel kind of overwhelming. It feels like a LOT to fit in and there are only so many meals and snacks in the day.
To solve that issue in my own life I've taken to making a giant chopped salad full of nutrient dense, fiber rich, anti-oxidant loaded super foods that I can eat all week. I typically add some chicken to add protein or a few slices of avocado to add in some additional healthy fat but this is honestly just perfect by itself too.
If you're a nerd like me and want to know exactly why this salad is so darn good for you, here are some quick facts:
🥬Kale: boost immune function and support bone health, helps women metabolize excess estrogen.
🫘Chickpeas: packed with folate, iron, and magnesium along with protein.
🌴Hearts of Palm: contain fiber, iron, potassium, and antioxidants to help with gut health and weight management.
🧅Shallots: full of flavonoids, sulfur compounds, and vitamins A, C, and B6, they help reduce inflammation, strengthen immunity, and support bone health.
🫘 White Beans: full of fiber, iron, and protein and also high in copper which aids in iron absorption.
🥦 Broccoli: A true super food! So many benefits but in particular, broccoli contains high levels of compounds that may reduce the risk of cancer by eliminating cancer-causing substances and inhibiting tumor growth.
🍅 Sun Dried Tomatoes: full of healthy antioxidants like lycopene, vitamins A, C, and K, and fiber to support cell functioning and improve immunity.
🥗 Flax Seed: also full of fiber as well as help to balance hormones and can help ease menopause symptoms like hot flashes and night sweats.
🥗 Sesame Seeds: high in calcium, iron, and magnesium, promoting bone strength, reducing inflammation, and boosting skin/hair health. Also helpful in balancing hormones.
🥗 Nut Mix: Key benefits include hormone regulation (cashews), reduced inflammation (walnuts). Also a healthy source of fats, fiber, and protein.
🧄 Garlic: contains compounds like allicin that help manage PMS symptoms, support hormone balance, protect against infections (such as yeast infections), and reduce oxidative stress.
🫒Olive/Walnut Oil: Olive oil, rich in monounsaturated fats and polyphenols, lowers bad cholesterol, reduces cancer risks, and helps manage PCOS symptoms. Walnut oil provides high levels of omega-3 fatty acids, which boost skin health, fight aging, and promote hair growth.
🥗 Parsley: contains high levels of Vitamin K for bone strength, iron for energy, and vitamin C to boost immunity.
