Itās a holiday weekend and it is finally feeling HOT in Kansas City. Looking at the forecast, it seems like we are hitting record temps across the country, so it is the perfect time to hit up the pool and spend some time relaxing.
I donāt know about you, but June always feels a bit chaotic. We are easing into our summer routine, kids are in camps, the weather is warm, days are longer- but I donāt quite get that full summer chill energy until July. Well July is here, and I am definitely ready for some rest and relaxation. Everything just feels a little bit more laid-back in July, so we are going to go with that vibe this week.
The last thing you want to do on your holiday weekend is prep a ton of food. But you also donāt want to roll into the week after a holiday weekend with nothing to get you through the week. So letās do some gentle prep to keep you ready for the week without taking a million hours.
What Iām making for the 4th of July Pool Party
This year we are hanging out at a friendās pool for the 4th of July. I couldnāt think of a better situation (except maybe being on a resort in Caboā¦) because we get to bring lots of yummy food, share recipes, and lounge with friends.
When you are focusing on eating healthier foods, holidays can feel really difficult. One of the ways I coach my clients to help with this is to bring an item to share! This way you can ensure you are getting some healthy, nourishing, balanced foods without feeling restricted or boring. It also just feels good to feed your friends and family your favorite foods.
I am in charge of bringing some āadult appetizersā, so I thought Iād share with you what Iām making if you want to copy what a Registered Dietitian is bringing to the BBQā¦
Iām not using my own pictures because I donāt make things Iām not going to eat, and I want this food to be fresh for the party, so follow me on Instagram if you want to see my finished products!
Caro Chambersā Grilled Chicken and Pita Chop
Fresh, herby, and featuring some of the summerās finest produce- tomatoes, mint, and cucumber. The produce that we find in summer is usually high in water. When you eat foods where the water is bound within the food, it helps with feeling full and hydration. Itās not an accident that summer produce is high in water, this helps to ensure we are hydrated throughout the day, and we get to feel nice and satisfied at the same time.
A Caro Chamberās recipe never misses, so give this one a try! Itās also great to provide some lean protein (protein that is low in fat) if your BBQ is primarily serving up burgers, dogs, and bratwurst. A holiday is definitely the time to enjoy those foods, but since they are higher in fat, they are lower in protein per serving. Adding this on the side can bump your protein intake up to that optimal level.
Iāll be serving this one like a chip and dip with homemade (and store bought) pita chips on the side. So good.
Tortellini Antipasto/Charcuterie Skewers
I am not going to follow this recipe exactly- but this is the inspo. I am going to use skewers to make an anti-pasto skewer. I headed to Trader Joeās- the mecca of charcuterie- to pick up frozen cheese tortellini, a variety of pitted olives, some salami and prosciutto, mozzarella balls, maybe some peaches or nectarines, pesto, some roasted red peppers and slappinā them all on a stick to enjoy. This one is easy, fun, and balanced. Plus it looks beautiful.
Mango Jalapeno Salsa
This does double duty, because it is part of one of our dinner recipes this week š Iām making a double batch and bringing half to the party to serve with blue corn tortilla chips, and half is staying at home to marinate even longer and be served up with BBQ chicken thighs later this week. Making double of one recipe is almost always easier than making 2 different recipes. And this one is packing fruit and veggies in one delicious dish.
Make chopping fun again
All of these dishes require a decent amount of chopping, as do many of my recipes. Make sure you have a good chefās knife and cutting boards (these epicurian boards are my go-to. They are plastic free and machine washable), and make it enjoyable.
Put on your favoriteā¦
TV show (currently binging Americaās Sweethearts on Netflix, I love Dallas Cowboys Cheerleaders, couldnāt care less about football though!)
Audiobook (I recently binged Yesteryear, and I loved it.)
Podcast (you have to listen to Love Trapped if you havenāt yet)
and make chop time your āme time.ā I know that is bullshit that your me-time has to be while doing something else, but truly preparing food that is yummy, nourishing, healthy, and made to your exact preferences with love for yourself is self-care and it is āme-timeā spent caring for yourself.
And trust me, cooking and meal prepping is so much better with a little entertainment!
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This is a guide, not a rulebook. Itās here to help you build balanced meals, not lock you into anything rigid. Swap ingredients, make changes, take what you need, and leave the rest. ā„ļø
This plan follows my OKP Signature Method, designed to reduce decision fatigue and make the healthy choice the easy choice.
Hereās the structure:
ā¢ One breakfast you prep once and eat through the week
ā¢ One lunch you prep once and eat through the week
ā¢ One snack or dessert
ā¢ Two balanced, satisfying dinners that actually taste good (make enough for leftovers if you can!)
Youāll see ingredients repeat, thatās intentional. These are foods that consistently deliver lean protein, fiber, whole grains, nutrients, and flavor.
These recipes are designed to be meal-prep friendly. No soggy lunches by Wednesday, and no four-serving recipes for a five-day workweek (unless we change to a 4-day workweek, which I fully support š).
The goal is simple: get you through the week well-fed and happy.
These are the kinds of meals I eat week to week as a dietitian who focuses on feeling good. Thereās enough variety to keep things interesting, but not so much that you need a brand-new grocery list every week. If you like something, bookmark it and make it again. Building a roster of go-to recipes is how you start cooking from memory, riff on your favorites, and make healthy eating sustainable long-term.
Eat well. Feel good. Repeat next week.
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Breakfast: Super Easy Overnight Oats
After the 4th of July (and my husbandās birthday on the 5th) I do not want to spend the whole day in the kitchen meal prepping breakfast and lunch for the week. I want simple quick meals so I am prepared for the week (and maybe recovering from the weekend..) but still getting lots of high-quality complex carbs, protein, and healthy fats at breakfast. Breakfast sets the tone for the rest of the day of eating. I donāt know if it is āthe most important meal of the dayā but it is pretty fucking important.
This overnight oats ārecipeā is one that I often made during the time I was getting my masterās degree, interning, and parenting all at the same time. It was a busy-ass season of life, so I relied on simple but nourishing foods like these overnight oats to keep me feeling good, healthy, and managing my weight without spending hours prepping. Thatās gonna be the vibe of the recipes this week. Itās not full backup plan, but its āsummer-casual.ā
The recipe I am providing is for one serving. So if you want to make enough to last you the whole week, you will need 5x the ingredients. If you want to make one for everyday, use 7x the ingredients. You can make one each night before bed, or you can make them all at once on the weekend (I recommend the latter)
