What I Ate This Week: Simple, Real Food That Keeps Me Energized & Loving Myself!
Plus the one mindset shift that will change how you think about food
This Week I Kept It Simple (And Felt Amazing)
Hi friends!
You know what I LOVE most about real food? How simple it can be and still taste absolutely incredible. Writing the ‘What I Eat In A Week” newsletters are my favorite!
I love pulling back the curtain on what I actually eat day-to-day!
You're getting all my real meals from this week, including homemade chicken nuggets from my NEW kids cookbook, the viral frozen tangerine hack, and my go-to staples that never fail to keep me energized all day long.
PLUS I'm sharing something that's going to completely change how you think about "healthy" food:
You know those meals that look amazing on paper but leave you feeling... meh?
The quinoa salads that make you hungry an hour later?
The smoothie bowls that give you energy crashes?
Yeah, we're talking about all of that.
I'm breaking down the biggest "healthy" food traps that are actually sabotaging your energy—and showing you what to eat instead :)
If you've ever felt like you're doing everything "right" but still feeling tired or hungry all the time, this one's for you. Let's dive in!
Meal 1: Grass-Fed Chicken Patties with Feta Dip
This combination has been on repeat lately, and I'm not even sorry about it. There's something so satisfying about a perfectly seasoned chicken patty—especially when it's made from quality grass-fed meat.
The chicken patties: Half a pound of ground chicken formed into patties, cooked in grass-fed butter until golden. I finish them with a drizzle of quality chili oil that adds this amazing depth of flavor.
The feta dip: This is where things get fun. I cube up some good feta cheese, add halved cherry tomatoes, olives, fresh thyme, a generous glug of olive oil, salt to taste, and another drizzle of that chili oil.
It's like a deconstructed Mediterranean salad that you can scoop up with your protein. The combination of creamy feta, juicy tomatoes, and that hit of spice is absolutely perfect.
Meal 2: Homemade Chicken Nuggets (From My Kids Cookbook!)
Okay, can we talk about how much better homemade chicken nuggets taste than anything you can buy? These are actually from my new kids cookbook "Little Plates, Big Nutrition," but honestly, I make them for myself just as much as I do for kids.
The nuggets:
1 large chicken breast, cut into nugget-sized pieces
2.5 oz pork rinds (or panko if you prefer)
1 Tbsp avocado oil
1/2 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp paprika
How I make them: Cut the chicken into 2x2 inch pieces, coat with avocado or olive oil. Blend the pork rinds in a food processor until they're a fine powder (or you can use quality bread crumbs), then mix with all the seasonings.
Put everything in a ziplock bag, shake until the chicken is fully coated, then air fry at 375°F for 20 minutes until they reach 145°F internal temperature.
The sauce: Honey, Dijon mustard, lemon juice, and salt, garnished with fresh cilantro. It's tangy, slightly sweet, and way better than any store-bought sauce.
Meal 3: The Viral Frozen Tangerine Hack
You guys, this summer treat is blowing my mind. Have you tried freezing tangerines yet? It's literally the simplest thing, but the result is like having a healthy popsicle with zero ingredients except fruit.
How to do it: Freeze whole tangerines for a couple hours or overnight. When you're ready to eat them, run them under hot water for about 30 seconds, then cut them open. The consistency becomes like a frozen treat, but you're literally just eating fruit. No added sugars, no artificial anything—just pure tangerine goodness.
This has become my go-to when I want something sweet and refreshing without any of the junk that comes in most frozen treats.
Meal 4: Leftover Nuggets with a Twist
I love finding new ways to use leftovers, and these nuggets got a complete makeover with a different sauce and some fresh cucumbers on the side.
The updated sauce: Honey, Dijon mustard, salt, garlic powder, black pepper, and a drizzle of chili oil. It's similar to the first sauce but with more heat and depth from the garlic and chili oil.
The cucumbers add this perfect cooling crunch that balances out the richness of the chicken. Sometimes the simplest additions make the biggest difference.
Meal 5: One-Ingredient Banana Ice Cream
This is another recipe from my kids cookbook, but again—I'm making it for myself all the time. When you want ice cream but don't want the sugar crash that comes with it, this is your answer.
The base: Freeze two large bananas overnight, then blend them in a food processor. That's it. The frozen bananas create this creamy, ice cream-like texture that's honestly magical.
My variations: Sometimes I keep it pure with just banana, but lately I've been adding a few splashes of whole milk to make it creamier, a dash of vanilla extract, and some chocolate chips on top. You can get really creative with this—add cinnamon, almond butter, berries, whatever sounds good to you.
My Coffee Replacement: Mud Water Blend
I've been experimenting with cutting back on coffee lately, and this mud water blend has been my secret weapon. It gives me steady energy and focus without the jitters or crash that sometimes comes with caffeine.
How I make it: I mix the mud water blend with whole or raw milk, a splash of vanilla extract, and a dash of maple syrup, then pour it over ice. The combination of adaptogens and natural ingredients keeps me energized without feeling wired.
Want a discount on MUD\WTR? Click here for 15% off and a free frother when you get the kit!
My Perfect Pre-Workout Fuel
When I need something to fuel a workout but don't want to feel heavy, this combination hits the spot every time.
What's in it: Grass-fed whole milk, Greek yogurt, half a banana, coconut shreds, splash of vanilla extract, and cinnamon. It's creamy, satisfying, and gives me sustained energy without weighing me down.
My Go-To Staple (Because Some Things Never Get Old)
You know I love my staples! This plate right here is probably 70% of what I eat—and I'm not even mad about it. Sometimes when you find what works, you just stick with it.
The lineup: Grass-fed beef patties cooked to perfection, half an avocado with a sprinkle of sea salt, and fresh strawberries straight from my strawberry plant (I'm honestly so proud of these little guys!).
The "Healthy" Food Trap That's Actually Draining Your Energy
THE BALANCE ROUTINE
You know that feeling when you eat exactly what you're "supposed to" eat—the quinoa salad, the green smoothie, the grilled chicken breast—but you still feel... off?
Tired, unsatisfied, reaching for snacks two hours later like you didn't even eat a meal?
Here's what no one tells you: Your body is not broken. The advice is.
I see this every single day. Women following all the "healthy eating" rules to the letter, wondering why they feel worse than when they were eating "badly." They're trapped in this cycle of eating foods that look good on paper but feel terrible in their bodies.
Let me break down the biggest culprits and why they're sabotaging your energy:
The Quinoa Salad Phenomenon
You know this lunch.
Quinoa, some sad lettuce, a few chickpeas, maybe some cucumber, dressed with lemon juice because "oil is too many calories." It ticks every "healthy" box: whole grains, plant protein, vegetables, low fat.
What actually happens: You eat it, feel virtuous for about an hour, then find yourself staring into the office snack drawer wondering why you're still hungry. By 3 PM, you're exhausted and craving everything in sight.
Why it fails: No substantial protein, no healthy fats to stabilize blood sugar, and honestly? It's just not satisfying. Your body is literally asking for more nutrients because it didn't get what it needed.
What serves your energy instead: A piece of wild salmon with avocado and some roasted vegetables (or fruit) cooked in olive oil. Same calories, but you'll be satisfied for hours and your energy will stay steady.
The Smoothie Bowl Lie
Instagram made us think that blending six fruits, some spinach, and covering it with granola and coconut flakes is the pinnacle of healthy eating.
It's colorful, it's pretty, it's got antioxidants!
What actually happens: Blood sugar spike, followed by a crash that leaves you foggy and reaching for more sugar within two hours. You might even get a headache or feel jittery.
Why it fails: It's basically liquid sugar, even though it's "natural" sugar. Your body processes it fast, your blood sugar goes on a roller coaster, and you end up more exhausted than when you started.
What serves your energy instead: Two eggs cooked in butter with some sautéed greens and half an avocado. Stable blood sugar, sustained energy, actual satisfaction.
The Raw Everything Obsession
"Raw vegetables are more nutritious!" they said. So you dutifully eat raw kale salads, raw broccoli, raw carrots, wondering why your stomach feels like a war zone and you're constantly bloated.
What actually happens: Your digestive system works overtime trying to break down tough, fibrous vegetables. You end up bloated, gassy, and tired because your body is spending so much energy on digestion.
Why it fails: Some people can handle raw vegetables just fine, but many can't. Your digestive fire might need cooked, easier-to-digest foods to actually absorb nutrients properly.
What serves your energy instead: Lightly steamed or sautéed vegetables that your body can actually break down and use. You'll absorb more nutrients and feel way better.
The Lean Protein Trap
Chicken breast. Always chicken breast.
Because it's "lean" and "clean" and has the most protein per calorie. But you find yourself hungry again in an hour, unsatisfied, honestly kind of sick of chicken, and resentful of healthy foods.
What actually happens: You eat this dry, flavorless protein, feel like you did something good, then wonder why you're not full or satisfied. You end up snacking more throughout the day.
Why it fails: Fat isn't the enemy—it's essential for satisfaction, hormone production, and nutrient absorption. When you strip away all the fat, you strip away satiety.
What serves your energy instead: Chicken thighs with the skin on, cooked in grass-fed butter. Or a ribeye steak. Or salmon. Your body will thank you with hours of satisfaction and stable energy.
The Low-Fat Nightmare
Fat-free yogurt, low-fat cheese, avoiding avocado because "it's too high in calories." You're doing everything right according to the 1990s diet playbook, but you feel terrible.
What actually happens: You're constantly hungry, your hormones are out of whack, your skin looks dull, and you have zero energy. You're also probably craving sugar constantly.
Why it fails: Your body needs fat for hormone production, brain function, and vitamin absorption. When you don't eat enough fat, everything starts breaking down.
What serves your energy instead: Full-fat Greek yogurt with a drizzle of honey. Avocado on everything. Cook your vegetables in olive oil or butter. Watch your energy stabilize and your cravings disappear.
The Real Question to Ask
Here's the mindset shift that changes everything: Stop asking "Is this healthy?" and start asking "Does this serve my energy right now?"
Your body is constantly giving you feedback.
That afternoon crash? Your lunch didn't serve your energy.
That late-night craving spiral? Your dinner left you nutritionally unsatisfied.
Still hungry after a meal? You didn't eat enough fat or protein.
The foods that serve your energy might not always be the foods that win approval from diet culture. But they're the foods that will make you feel alive, satisfied, and energized.
Final Thoughts
What I love about this week's meals is how uncomplicated they were. Good ingredients, simple preparation, flavors that actually make me happy to eat. No stress, no overthinking, just nourishing food that tastes great.
Real health doesn't have to be complicated. Sometimes the most powerful thing you can do is keep it simple and focus on quality.
What's one simple meal you've been loving lately? I'd love to hear about it—hit reply and share!
With gratitude,
Melissa
The Balance Routine
P.S. If you want more kid-friendly (but adult-approved!) recipes like those chicken nuggets and banana ice cream, my cookbook "Little Plates, Big Nutrition" has tons of simple, real food recipes that the whole family will actually enjoy.
Sometimes the best healthy food is the kind that doesn't feel like "health food" at all.