Hi there,
Last week I promised you my exact meal prep routine. No fluff, no 47-step process — just what I actually do to eat well without spending my whole Sunday in the kitchen.
Let's get into it.
THE STAR: Grass-Fed Ribeye, Medium Rare
The grass-fed ribeye is my go-to. Higher in omega-3s than regular beef, more flavor, and when you cook it right it needs almost nothing else.
Here's exactly how I do it:
Take the steak out of the fridge 30 minutes before cooking — this is non-negotiable for even cooking
Pat it completely dry with paper towels
Season generously with coarse salt and black pepper only — don't overthink it
Get your cast iron screaming hot before the steak touches it
Cook 2-3 minutes per side without moving it,let the crust form
Add butter, garlic and rosemary in the last minute and baste continuously
Pull it off at 130°F internal temp and rest for 5 minutes
That's medium rare. That's perfect. You're done.
THE SIDES I PAIR IT WITH
I keep sides simple so they don't take over prep day:
Roasted broccoli — toss with olive oil, salt, garlic powder, roast at 425°F for 20 minutes. Crispy edges, done.
Sweet potato — pierce with a fork, rub with olive oil and salt, roast at 425°F for 45 minutes alongside the broccoli. Skin gets crispy, inside is fluffy. Way better anyway.
Sautéed spinach — one pan, two minutes, olive oil and garlic. Iron, magnesium, done.
These three sides cover your carbs, greens and micronutrients without requiring a culinary degree.
THIS WEEK'S MINDSET TIP
I've been thinking about this a lot lately and the research backs it up.
Health isn't about perfection. It's about progress, consistency, and giving yourself grace when you miss a workout or make a less-than-ideal food choice because those moments will happen. Great River Health
The people who stay consistent long term aren't the ones who never slip up. They're the ones who don't let one bad day become a bad week.
One meal doesn't ruin your progress. One skipped gym session doesn't erase your work. What matters is what you do next.
Research shows that 45 minutes of movement three to five times a week is the sweet spot for mental health but even short bursts of activity make a real difference. UCLA Health You don't need to be perfect. You just need to keep showing up.
QUICK WIN THIS WEEK
Pick one meal this week and cook it intentionally. Doesn't have to be a ribeye. Could be eggs, could be a simple chicken breast. Just cook one real meal from scratch and notice how it makes you feel.
Small wins stack up.
See you next week, Healthy Intentional Living