A Grateful Meal

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What You Should Know About Meal Plans

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I’ve been asked countless times in my nearly 7 years as a dietitian, “can you give me a meal plan?” The simple answer is no. Me giving someone an inflexible, rigid plan to follow for however long never ends well. It sounds great in theory, but it never works because it can’t factor in cravings, activity, stress, and a million other factors that I can’t anticipate. A better question is “how do I meal plan?” Meal plan or meal planning is most effective when it’s an action, not an object that you get from someone that doesn’t know your needs or preferences. I teach clients how to meal plan and offer a meal planning service tool that helps them stay organized. I may offer suggestions if a client is having trouble with ideas, and my service is chock-full of meal and snack ideas. Still, ultimately it’s not me that makes the meal or snack choice – it’s YOU. 

Two containers of meal prepped food with the title "What You Should Know About Meal Plans"

By having the skill to anticipate your own needs, wants, and challenges, you’re better equipped to handle the million extra factors that may or may not come into play throughout your week. You’ll have a plan, which means you’ll be prepared and more likely to make healthy choices, but you’ll also know how to be flexible, work through challenges, and know when it’s okay to change directions. It’s the idea of giving a man a fish to feed himself for the day vs. teaching a man to fish to feed him for a lifetime. 

Here are 3 tips on how to start meal planning:

  • If you don’t usually plan your week, start with just 2-3 meals per week to prep and/or plan. It can feel much less daunting than planning your every move throughout the week. If you’re already meal planning some, but want to increase, then pick a couple of extra meals to plan or prep.
  • Buy 2-3 items to jazz up leftovers throughout the week. Maybe you had chicken tacos one night, but throwing in some BBQ sauce and putting the same meal on top of rice instead of tortillas can make leftovers feel like a brand new meal.
  • BE FLEXIBLE. I cannot stress this enough. It’s okay if plans change, it’s okay if you decide on something else. I see a lot of people that beat themselves up for “not sticking to the plan.” It’s fine. The plan is more of a guide, not a rigid rulebook.

As I mentioned before, I offer a meal planning service through a simple and easy to use software. You have complete control over what you choose for the week. Once you pick out your recipes for the week, then a grocery list is generated. You can simply check off what you already have at home, then print or view on your phone for stress-free grocery shopping. Hop over to my meal planning page, and grab your free 3-day trial (no credit card required)!

Two containers of meal prepped food with the title "What You Should Know About Meal Plans"

The Benefits of Eating Healthy Without Worrying About Weight

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Woman eating fruit with text "the benefits of eating healthy without worrying about weight"

What does healthy eating look like to you? It conjures up images of something different for everyone, but most of the time, what people picture boils down to the same thing – less calories to lose weight. Weight is central to almost everyone’s idea of what “healthy” means. There are benefits of healthy eating that have nothing to do with health. Given that long-term intentional weight loss studies indicate that the majority of people will gain back the weight loss, it begs the question, what would your eating habits look like if you weren’t trying to lose weight? 

Enjoy the benefits of healthy eating without the guilt

Weight isn’t the end-all, be-all of health. Let’s imagine for a moment that your weight will remain exactly the same forever. Or, better yet, let’s imagine that weight or the scale doesn’t exist. What would you eat? Would you go crazy and eat boxes of doughnuts, dozens of fries, and wash it all down with a nice, cold soda? Maybe. We are wired to like highly-palatable foods. But for how long? Everything gets old after a while. And, there are still foods that have more nutritional value like fruits, vegetables, whole grains, proteins, etc. The fact remains that you need to take care of your body and eat and well to feel good. You still need vitamins, minerals, fiber, and water, independent of your weight. 

Overview of a meal shared with many people

Finding ways to nourish yourself without worry about weight

Worrying about your weight and micromanaging your food choices can be a risk factor for health issues all by itself. Here are a few ways to nourish yourself without the worry:

  1. Eat when you’re hungry. Sounds obvious, but think about it – how many times have you pushed your hunger aside because it “wasn’t time to eat” or you “shouldn’t be hungry”? Hunger is a natural cue that your body needs nourishment.  
  2. Eat by addition, not subtraction. What can you do to enhance the nutrition composition of a meal? Can you add in some broccoli to your favorite pasta bake? Can you include some fruit in your morning cereal? Crowd out some of the lower nutrient-dense foods with higher nutrient-dense foods. There’s only so much room in your stomach before you begin to feel full, so make sure that the nutrient-rich foods have some prime real estate. 
  3. Nourish your soul. It sounds cheesy, but you know what I’m about here. Find what fills you up. Listen to your favorite music or podcast, spend time outside, grab some coffee with a friend – find time for things that light you up. Mental health and stress management is paramount to overall health. 
  4. Get support. Not only does it take a village to raise a child, but it takes a village to stay healthy. Invite the support of your family, friends, and community to help you find ways to better care for yourself. Find a Registered Dietitian for nutrition coaching. I offer coaching and nutrition counseling for those in the Charleston-area, as well as virtually through video chat. Schedule an introduction call to see if this might serve you well. 

Pepper-Pepperoni Rolls

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Overview of sliced pepperoni rolls on white background

These pepperoni rolls are a fun twist on the original, made with an EASY homemade dough and rolled up with cheese, pepperoni, and bell peppers.

One of my favorite childhood foods is pepperoni rolls. I thought it was high time to make my own spin on the humble pepperoni roll by making my own dough and bumping up the nutrition with some added veggies.

What are Pepperoni Rolls?

If you grew up in western Pennsylvania or West Virginia, then you know what pepperoni rolls are. These are not to be confused with any pizza roll-type concoction as there is no sauce – only cheese, bread, and pepperoni, and they’re easy to make. As children, we sold them for school fundraisers and could buy them at the concession stands at sporting events. Some people make them homemade, and you can even find them in gas stations (not the good ones, though). My favorite kind are the ones that are golden brown on the outside and slightly doughy on the inside. 

Close up of sliced pepperoni rolls with peppers

How to Make Pepperoni Rolls

What you’ll need to make the rolls:

  • Dough: You can buy pizza dough or make your own if you desire. There is a recipe for “two-ingredient” dough that I’ve seen lurking about on the internet that is used to make all sorts of things from pizza to bagels to garlic knots. It kind of sounds very diet-y by making a dough that is made of only self-rising flour and non-fat Greek yogurt, but it actually tastes good, and it’s super easy. So, I chose to use the famous “two-ingredient dough,” and I really like the flavor that the Greek yogurt yields. It reminds me of sourdough but easier to make. I didn’t use self-rising flour, so technically, it’s a “few extra ingredient dough.” My dough recipe calls for flour (all-purpose or whole wheat), baking powder, salt, Greek yogurt, and an egg. I have tried making the dough with whole fat, low fat, and non-fat Greek yogurt, and surprisingly the best texture and flavor comes from the non-fat. The fat makes the dough too tender, and it falls apart, so definitely stick with the non-fat yogurt if you’re going to use my dough recipe. 
  • Pepperoni: You can use whatever kind of pepperoni you desire – pork, beef, turkey, plant-based, etc. It’s your call, so whatever floats your boat. 
  • Mozzarella cheese: Shredded or a block sliced up works just fine. 
  • Sliced bell peppers: I love the taste of sweet bell peppers, so I used orange, red, and yellow peppers in mine. Feel free to throw in some spicy peppers, too, like jalapeno. 
  • Seasonings: I like to sprinkle the tops with Italian seasoning before popping them in the oven, and I also like a little dash of red pepper flake for a kick when serving. 
Sliced pepperoni rolls with peppers and a whole roll on a white background

Tips for the Rolls

  • When rolling out your dough, try to make your dough into a rectangle so that you can easily roll all of your fillings into a nice, smooth log shape. Admittedly, I’m not very good at rolling my dough into perfect shapes, but my rolls still turned out just fine.
  • Seal the ends tightly. One of mine leaked some filling, so make sure those ends are tight!
  • I love eating these rolls cold, so they make great leftovers for lunches or snacks. I made mine yesterday, and today I had a couple of slices for a quick bite on the go. They’d be a great addition to a school lunch, too!
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Pepper-Pepperoni Rolls

Close up of sliced pepperoni rolls with peppers
  • Author: Melissa
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: 60 minutes
  • Yield: 4 pepperoni rolls 1x
Scale

Ingredients

  • 1 cup flour (all-purpose or whole wheat or a blend of both)
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup non-fat Greek yogurt
  • 4 oz mozzarella, shredded or sliced
  • 4 oz. pepperoni
  • 1 1/3 – 2 cups bell peppers, chopped
  • 1 egg, beaten
  • Italian seasoning, for sprinkling
  • Red pepper flake, for serving (optional)

Instructions

  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or a silicone baking mat. 
  2. In a stand-mixer bowl, combine the flour, baking powder, and salt. Add the yogurt and mix with a paddle attachment until dough comes together into a sticky ball. 
  3. Lightly dust flour on a work surface and turn the dough out on surface, knead the dough until the dough is smooth and no longer sticky, using more flour as needed to make dough smooth. 
  4. Divide dough into 4 equal balls. Roll the each ball into a thin rectangle – it doesn’t have to be perfectly shaped. Divide mozzarella, pepperoni, and bell peppers between all the rectangles. Starting with a long side, roll the dough up tightly and pinch the seams and ends to seal. Place on the prepared baking sheet and brush with egg. Sprinkle each roll with Italian seasoning.
  5. Bake for 30-35 minutes. Let cool at least 15 minutes before cutting. Serve with red pepper flake. 
Healthy pepperoni rolls with peppers

Banana Nut Butter

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Overview of banana nut butter with a spoon in the jar with nuts and dried bananas scattered on a white background.
This post contains links that pay me a small commission at no extra cost to you.

Hands down, y’all, this is the best nut butter you’ll ever taste. This banana nut butter is like almond butter and banana bread’s love child, so clearly, you just can’t go wrong making this one. 

A while back, I found an almond and cashew butter at Costco made with dried banana. I was in love. I went back almost weekly to restock. Unfortunately, you know how Costco is with their products; it’s here one day and gone the next. I kept telling myself that I’d find the ingredient list and make it at home one day. I finally made it last week, and let me tell you, it’s everything I remember and more. 

You can smear this on anything and be happy as a clam. You can eat it on toast, sandwiches, oatmeal, waffles, and definitely straight off the spoon. The last option is how most of mine gets used. Not only do I love the flavor, but I really like the creamy but slightly chunky texture from the hemp seeds that I added. And, it’s so easy – just a whirl in the food processor and boom, easy, peasy. 

Banana nut butter on a piece of toast with a jar and nuts beside.

For this recipe you’ll need:

  • Dried banana chips: If you can find the ones with banana as their only ingredient, that’s best. I used Bare Baked Banana Chips because they only use banana. Still, it’s okay if you can only find banana chips with some sweetener or oil. 
  • Roasted almonds: I bought the roasted so that I didn’t have to have an extra step of toasting the nuts. If you buy raw almonds, just make sure that you toast them to bring out the toasty, nutty flavor. Since almonds are the nut that is the bulk of the recipe, I chose the unsalted variety to control the sodium a bit. 
  • Roasted Cashews: Again, if you get the raw, just make sure you toast them. Since these nuts are used in a lesser quantity, I did buy the salted roasted cashews. If you buy all unsalted nuts, make sure you add about 1/2 tsp. of salt or to taste when you blend everything up. 
  • Molasses: This gives a touch of sweetness, but a more complex flavor than honey, agave syrup, or sugar. 
  • Vanilla extract: Something to round out the flavors and make it taste more like banana nut bread. 
  • Hemp hearts: These add texture and essential omega-3 fatty acids, which are important in heart health. You can also substitute flax seed or chia, but I think hemp hearts provide a better texture in this recipe.
  • (Optional) Neutral oil: A little oil can help make smoother nut butter, but be sure to use a neutral-tasting one like avocado, canola, or light tasting olive oil. 
Jar of banana nut butter with a spoon on a white background.

Tips for making nut butter:

  • You’ll need a heavy-duty food processor or blender to grind the nuts. The nuts will start off as meal, then move into clumps, then finally into creamy nut butter. This takes at least 10 minutes. I wanted a super creamy consistency, so I blended mine for closer to 20 minutes. I scraped down the sides every so often to make sure that everything was evenly blended. 
  • Use the oil if you’d like, but you can leave it out altogether if you blend for a more extended time. 
  • If you store this nut butter at room temperature, it will naturally separate. It’s okay, you can just stir it up again. However, I do recommend keeping it in the fridge to not only prevent separation but also to keep fats in the nut butter from going rancid. It should keep in the fridge for about 3-4 weeks, but I have a feeling it won’t last that long!
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Banana Nut Butter

Overview of banana nut butter with a spoon in the jar with nuts and dried bananas scattered on a white background.
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Ingredients

Instructions

  1. Add dried banana, almonds, cashews, and molasses to a food processor or blender bowl. Pulse/blend until creamy. It will go from meal to clumpy, to creamy over about 10-20 minutes. Blend closer to 20 minutes for a creamier consistency. Add oil as needed.
  2. Once completely blended, add hemp hearts and pulse until just combined. Store in an airtight container for up to 4 weeks in the fridge. 
Banana Nut Butter

Balsamic Strawberry Chia Jam

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Balsamic Strawberry Chia Jam in a chia with a spoon
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I love making homemade jams. If you ever have fresh fruit starting to turn and don’t think you’ll be able to use it before it’s gone bad, don’t throw it anyway just yet. Make some jam like this Balsamic Strawberry Chia Jam! It as simple as simmering fruit on the stovetop – you’ll be done in no more than 15 minutes flat. One of my favorite flavor combinations is balsamic vinegar and strawberries. Trust me; it’s so good. While it has a nice tang, it does not turn out vinegary at all. With just a dash of added sweetness, along with the sweetness from the strawberries, it balances out the vinegar well. I once went to a balsamic vinegar tasting (I know, strange, right?). While we did dip bread in the vinegar to taste, we also used the vinegar on top of lemon and strawberry ice cream. It was one of the best flavor combinations I’ve ever had. You will need to simmer the vinegar for a few minutes before adding the strawberries to concentrate the flavor. If you have a bottle of expensive, syrupy balsamic vinegar, you can skip that step. 

Strawberry chia jam on a piece of bread with peanut butter

Why Chia Seeds?

Fruit naturally has pectin, which is a thickening agent used to make jellies and jams. And while you can certainly add some pectin or simmer the strawberries until they reach the desired consistency, I like to use chia seeds to help thicken the jam and add a little nutritional punch to the recipe. Chia seeds form a gel-like consistency when immersed in liquid. That gel helps thicken this jam into a perfect, spreadable consistency. Not only do chia seeds add the right texture, but they also add omega-3 fatty acids, which are known to be beneficial to heart health. They also add a dose of antioxidants, vitamins, minerals, and fiber. 

Overview of Balsamic Strawberry Chia Jam spread on a piece of bread with peanut butter and strawberries in the background

Spread it on everything!

The most obvious use for this strawberry chia jam is a PBJ or ABJ, but don’t stop there! Top off your oatmeal or yogurt (or ice cream, like I mentioned above) with this jam. Bake a wheel of brie, pour the jam on top, and serve with crackers for an easy appetizer. Whisk it into a vinegarette for an unexpected punch of flavor. The sky is the limit. 

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Balsamic Strawberry Chia Jam

Balsamic Strawberry Chia Jam in a chia with a spoon
  • Author: Melissa
  • Cook Time: 15 minutes
  • Total Time: 15 minutes
Scale

Ingredients

Instructions

  1. Bring vinegar to boil over medium-high heat. Simmer until vinegar reduced by half (5-10 minutes). 
  2. Add strawberries and agave. Use a spoon to help break up berries and release juices. Cook for an additional 5 minutes. 
  3. Stir in chia seeds and remove from heat. Allow to cool. Jam can be served immediately warm but will thicken considerably when completely cooled. Keep in a sealed container in the fridge for up to one week or freeze for up to 3 months.  

Vegetarian Ravioli with White Beans and Sun-Dried Tomatoes

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Overview of ravioli with tomato sauce and basil on a gray surface
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OMG, I love pasta. I mean, who doesn’t? I have yet to meet a pasta that I didn’t like. Except maybe if there is a cauliflower pasta out there, then that’s a hard pass from me. My dad is a chef, and one of the things that he passed on to me several years ago was his old fashioned pasta maker. I don’t use it often, because making pasta from scratch can be quite a time-consuming process, especially if it’s a hand crank one like mine. Nowadays, they do make pasta maker attachments for KitchenAid mixers, which helps the process run a little smoother. When I do make handmade pasta, I remember why it’s worth it. It’s so freaking good. It’s light, airy, and so comforting. It’s the eighth wonder of the world if you ask me. Homemade pasta dough takes this vegetarian ravioli to another level.

Close up of vegetarian ravioli with sun dried tomatoes on top

But what if I don’t have time to make my own pasta?

While fresh, homemade pasta is so worth the time, sometimes I don’t have the time to spare. If you’re short on time or don’t want to make your own, you can use wonton wrappers straight from the grocery store for this vegetarian ravioli. Use two wrappers – one for the top and one for the bottom, and seal them just as you would with regular pasta dough. This recipe is still worth making if you use the wonton wrappers because you don’t want to miss this sauce and filling. 

Close of vegetarian ravioli with basil and tomato sauce with red pepper flakes in background

A filling and sauce so tasty, you won’t miss the meat.

Don’t get me wrong, I do eat meat. Clearly, I have several animal protein recipes throughout the site. Still, beans are one of my favorite protein and carbohydrate sources. They’re filling, provide essential nutrients, and taste amazing. White beans, in particular, have a neutral flavor but creamy consistency that is perfectly paired with pasta. Sun-dried tomatoes balance the creamy, white beans with an intensely sweet, tart flavor. The sauce is a simple tomato reduction with vegetable stock. Top it all off with parmesan cheese, fresh basil, and red pepper flake (if you like a spicy kick!), and it’s the perfect meal. The leftovers heat up well, so if you want to double the recipe, which may help make bringing out the pasta maker that much more worthwhile. 

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Vegetarian Ravioli with White Beans and Sun-Dried Tomatoes

Close of vegetarian ravioli with basil and tomato sauce with red pepper flakes in background
  • Author: Melissa
  • Yield: about 4 servings 1x
Scale

Ingredients

  • 1 lb. of fresh pasta dough or 40–50 wonton wrappers
  • 4 cloves garlic, minced, divided
  • 2 tbsp. olive oil, divided
  • 1 can (~15 oz.) white or cannellini beans, drained and rinsed
  • 1/2 cup dry-packed sun-dried tomatoes, minced
  • 1 cup parmesan cheese, grated, divided
  • 1/4 cup of fresh basil, minced, divided
  • 1 egg, beaten
  • 1 tbsp. butter
  • 1/4 tsp. red pepper flake, plus more for topping as desired
  • 2 tbsp. tomato paste
  • 1 cup vegetable stock

Instructions

  1. If using fresh pasta dough, after letting it rest for 1 hour, roll it to sheets no thicker than a nickel using a pasta roller. I roll my dough to the 5th setting. Lay sheets out flat on a floured surface. 
  2. To make the filling, saute half of the minced garlic over medium-high heat in 1 tbsp. olive oil until fragrant. Add beans, sun-dried tomatoes, and saute for additional 3-4 minutes. Season with salt and pepper. Remove from heat and add 1/2 cup of parmesan cheese. Mix and mash beans slightly to bind slightly together. Once slightly cool, mix in 2 tbsp. fresh basil. 
  3. To assemble ravioli, brush wonton wrappers, or pasta sheets with egg. Drop heaping teaspoons of filling into each wrapper or about 1 inch apart on the pasta sheets. Cover each wonton or pasta sheet with another wonton or pasta sheet while pressing out the air and sealing tightly. If using pasta dough, cut the sheet into individual ravioli with a knife or pizza cutter. Ensure edges are sealed or crimped. At this point, you can freeze ravioli on a baking sheet in a single layer for 30-60 minutes. Then transfer frozen ravioli into a ziplock bag or container stored in the freezer for up to 6 months. 
  4. Fill a large pot with salted water and bring to a boil over high heat. Add ravioli and cook for 4-6 minutes or until they float (cook slightly longer if cooking from frozen). Drain well. 
  5. To make the sauce, heat remaining tablespoon of olive oil and butter in a skillet over medium-high heat. Add remaining garlic and crushed red pepper flakes and cook until fragrant. Add in tomato paste and cook for an additional 2 minutes. Stir in vegetable stock and simmer for a minute longer. Add in remaining parmesan cheese. Season with salt and pepper. Toss ravioli in sauce. Top with remaining fresh basil and more red pepper flake if desired.