Inside My Kitchen: How I Build Every Meal

My Lifelong Journey of Wellness: Wellness has been my compass for as long as I can remember. In my 20s, I embraced vegetarianism, inspired by the belief that what we eat fuels how we feel. Plus, if I'm being honest, it was trendy and cool at the time. Fast-forward to recent times, and one day, my body sent a strict memo: "We need protein—stat!" So, fish and eggs made their way onto my plate, along with a bit of pecorino, because life’s better with a sprinkle of cheese, right? Today, my meals are about abundance, not restriction, focusing on what I get to eat rather than what’s off-limits. Each bite is intentional, super simple to make, nutrient-packed, and (most importantly) delicious.

Diversity is the Secret Sauce: If there’s one thing my gut loves, it’s variety. I aim to eat at least 30 different foods every week and switch it up regularly. Why? Because a diverse microbiome is the foundation of good digestion, immunity, and overall vitality. That means leafy greens, berries, nuts, seeds, and veggies make their way onto my plate in colorful, ever-changing combinations. I keep it fun and flavorful, so it never feels like a chore.

The Herb Sauce That Fixes Everything: Fresh herbs are my secret weapon. They’re not just a garnish—they’re the MVPs of my meals. Each week, I whip up a batch of herb sauce: parsley, dill, basil, lemon juice or apple cider vinegar, garlic, mustard, Celtic sea salt, pepper, water, and a drizzle of olive oil. This sauce goes on everything—roasted veggies, salads, fish, tofu—you name it. It’s a flavor bomb that also happens to be packed with antioxidants and nutrients.

Spice It Up (Literally): Spices are where the magic happens. I always keep two blends on hand: a savory mix (like cumin, smoked paprika, garlic powder, and cayenne) and a sweet blend (think cinnamon, cardamom, and nutmeg). These little jars of joy make everything from roasted veggies to yogurt bowls a treat. Plus, they deliver antioxidants and anti-inflammatory benefits. My motto? If it’s not delicious, add more spices.

Proteins with a Purpose: Clean, sustainable protein sources anchor my meals. Pasture-raised eggs are a breakfast staple (usually topped with herb sauce and sautéed greens). For lunch or dinner, I lean on wild-caught salmon, organic tofu, or pressure-cooked beans (because I don’t do canned—ever). These proteins are rich in nutrients like omega-3s, amino acids, and plant-based power.

Soups: The One-Bowl Wonder: When I’m short on time but big on hunger, soups come to the rescue. They’re my favorite way to pack a variety of foods into one warm, comforting bowl. I load them up with seasonal veggies, legumes, miso, fresh herbs, and my savory spice blend. It’s simple, hearty, and perfect for getting those 30+ weekly foods in without overthinking it.

Swapping Wine for Wellness: Evenings used to mean a glass of wine, but I’ve made a switch. These days, I reach for functional teas, mocktails, or sparkling hop water with l-theanine. It’s an amazing change that helps me wind down without the sugar or next-morning sluggishness. Plus, the flavors are so good I don’t miss the wine (much).

My Personal Daily Nutrition Staples:

Proteins: 

• Animal-Based: Pasture-raised eggs, wild-caught fish (salmon, sardines, cod, mackerel)

• Plant-Based: Tofu, tempeh, pressure-cooked beans (chickpeas, black beans, kidney beans, adzuki beans), lentils (green, red, black), lupini beans (low in carbs, high in fiber).

Vegetables:

• Cruciferous: broccoli, cauliflower, Brussels sprouts, kale, cabbage.

• Leafy greens: spinach, arugula, Swiss chard, dandelion greens, watercress.

• Other: zucchini, squash, sweet potatoes, carrots, beets, celery, cucumbers, bell peppers, spicy peppers, onions, garlic, asparagus, green beans, fennel, radishes, mushrooms, eggplant, leeks.

Fruits:

• Berries: blueberries, raspberries, blackberries, strawberries.

• Other: pomegranate seeds, apples, bananas, oranges, grapefruit, kiwi, mango, pears, watermelon, cantaloupe, pineapple, cherries, plums, figs, dates.

Healthy Fats:

• Nuts: walnuts, almonds, cashews, hazelnuts, Brazil nuts, macadamia nuts.

• Seeds: hemp, chia, flax, Zen basil, pumpkin.

• Oils: extra virgin olive oil, avocado oil, coconut oil.

• Avocado.

Fermented Foods (Probiotics):

• Kimchi, sauerkraut, miso, non-fat Greek yogurt, kefir, pickles (naturally fermented), tempeh.

Fiber (Non-Refined and Gluten-Free):

• Gluten-free oats, quinoa, brown rice, wild rice, millet, amaranth, teff, sorghum, buckwheat.

• Nuts and seeds (see above under healthy fats)

Spices and Herbs:

• Savory: cumin, smoked paprika, garlic powder, cayenne, turmeric, ginger, black pepper, oregano, thyme, rosemary, coriander, cardamom, curry powder, garam masala, sumac, dill, parsley, basil, cilantro, fennel seeds, sage, marjoram.

• Warm, sweet: cinnamon, nutmeg, allspice, star anise, clove, vanilla bean.

• Sweeteners: Liquid monk fruit juice, raw local honey.

Diversity:

• Goal of 30+ different foods weekly across all categories, rotating seasonal fruits, vegetables, proteins, and spices to support microbiome health and overall wellness.

Case Study: How I Incorporate Everything Into My Day

• Morning: I usually begin with warm lemon water to kickstart hydration and digestion and cleanse the liver, followed by organic low-acid mushroom coffee. Then I transition to jasmine green tea for antioxidants and a lighter energy boost. Breakfast is often pasture-raised eggs with sautéed greens, a drizzle of herb sauce, and a sprinkle of nutritional yeast.

• Mid-Morning: A handful of walnuts or an apple are perfect for a quick, nourishing snack.

• Lunch: A hearty salad with leafy greens, roasted Brussels sprouts, pressure-cooked lentils or chickpeas, and creamy avocado slices. Toss it with herb sauce and finish with a dash of miso for extra umami.

• Afternoon Snack: Miso broth or kimchi with hemp or Zen basil seeds. For variety, I enjoy fresh green juice made with cucumber, celery, spinach, and lemon.

• Dinner: Wild-caught salmon with quinoa or sweet potato and roasted cruciferous veggies like cauliflower or broccoli. Add cayenne or smoked paprika for warmth and spice.

• Evening: Greek yogurt topped with hemp seeds, a drizzle of honey or monk fruit, and sparkling hop water with l-theanine. When craving variety, I opt for a mocktail made with fresh citrus juice, sparkling water, and a splash of apple cider vinegar.

• Other Daily Options to Mix In: To hit microbiome goals, I sometimes replace quinoa with gluten-free oats or brown rice, add Zen basil seeds to juices, switch fish for marinated tofu, or throw in soups packed with diverse veggies, legumes, and spices.

Your Turn!

What’s on your daily menu? Share your go-to meals and staples in the comments or follow along for updates on my upcoming cookbook, where I’ll share all my favorite recipes—from herb sauces to spice blends to one-bowl wonders. Let’s keep our plates (and our lives) vibrant, diverse, and delicious!

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