Life Hacks

Food Prep Strategy 101 - Breakfast Edition

Good Morning!

Today is Sunday-Funday, which is also my food prep day. I am often asked about strategies for meal prepping so that the weekday breakfast is not so rushed or … let’s face it… deleted entirely. I typically stop at the local farmer’s market on Saturday to get a few things but do the bulk of my shopping at Trader Joes. This week, we are having the following options for breakfast:

  • Chicken sausage veggie scramble + apple

    • heat and serve

  • Mojito smoothie

    • blend and serve

  • Gluten-free oatmeal + fruit + nuts

    • 3 min in the microwave and assemble

  • Egg + coconut yogurt parfait w/ gluten-free granola

    • 5 minutes to cook, assemble

Fortunately, the only meal prep required is the chicken sausage veggie scramble. I am continually trying to get more veggies into breakfast and it can be tricky to come up with ideas. This veggie scramble has 3 components - fruit, protein, vegetable - which is perfect for starting your day. It also contains veggies that are anti-inflammatory, cell-protective, ideal for liver, bone, heart, brain health, and so much more, because I have chosen options from most of the color categories on the Phytonutrient Spectrum. Don’t worry, I will provide you the recipe for the Mojito Smoothie also, even though it doesn’t require any prep!



  • 2 Tbsp Avocado Oil

  • 1 cup Mirepox (celery, white onion, carrots - or you can chop your own)

  • 2-3 cloves garlic, minced

  • 1 organic yellow bell pepper, diced

  • 2 medium organic zucchini, spiralized or diced

  • 6 Maple Chicken Sausage Breakfast Links (in the egg section of Trader Joes), sliced about 1/8-1/4 inch thick

  • 1 cup organic cherry tomatoes, sliced in half

  • 2 Tbps. Parsley, chopped (great detoxifier!)

  • Salt and pepper


  1. Heat oil on medium

  2. Add next 4 ingredients and cook until tender

  3. Add chicken sausage and cook a few minutes more until heated through

  4. Add cherry tomatoes, parsley, salt, and pepper and cook for 1-2 minutes more

The serving size is 1 cup and there are about 6 servings. Pair this with a sliced apple or add 2 diced apples into the scramble. Other add-ons can be cubed avocado or chopped kale.


And now, the Mojito Smoothie Recipe - Mix all ingredients into the blender:

  • Green apple

  • 1/3 avocado (or 1/2 of the small avocado at Trader Joes

  • 2 sprigs mint

  • 1 Tbsp lime juice

  • coconut water (or flax milk)

  • 1/2 cup frozen pineapple

  • protein powder

  • 1/2 kale cube or a handful of spinach

This smoothie contains 3 components as well - fruit, vegetable, protein - plus electrolytes from the coconut water. We make this one often because it has healthy fats to help keep you full longer, and I love the addition of electrolytes.


Page to Patient: The Mindful Diet

The Wheel of Health is a tool used by many integrative practices and helps guide an individual’s decisions about which areas need the most immediate attention.  We are often so busy with life that it becomes difficult to stop and conduct a personal inventory periodically so that we can recalibrate.  Doing the same things over and over often yields the same unsatisfying results.  Resets are both natural and necessary – in nature and in life – and this book is very helpful in creating focus.

Pantry Spring Cleaning

Cleaning out the pantry can be very energizing as you remove foods that you no longer tolerate well, are tired of eating (let's face it, it's been a long winter!), or aren't nourishing to your body.