4 Simple Ways to Prepare for a “Perfect”ly Healthy Week of Eating

Now that I got your attention with the word perfect, can you give me a moment to tell you that there is no such thing and that you can stop beating yourself up for the “im-perfections” you find.

Before I share the simple recipes and prep tips, be clear that there is no perfect week. HOWEVER, there is planning possibility, extreme self-loving, extraordinary caring and opportunity to change what you don’t want into what you do want and that starts with with a decision. 

All you can do it the best you can do. I don’t mean you should be wimpy or excuse laden.

I mean you do your best. On any given day, that can mean something different. Your rockin’ awesome best today may be different from your rockin’ awesome best tomorrow.

Depending on the moment in time. However, when you know, that every time, in every moment, you did your very best, then all is “perfect for now”. Once you begin to get in the flow of how easy it is to concoct and create health in your kitchen, you’ll feel PERFECTLY content wherever you are.

This is an art. This is a practice. The more you practice the perfect-er you feel, both because you accomplished something and because you are eating better. You’ve made the choice and the decision and that is rockin’ powerfully perfect.


Here are 4 simple ways to prepare for a perfectly healthy week of eating.


One day. 20 minute prep time. 25 minute baking time. 350 degree oven and you are set up for a week of rockin’ good health and no excuses for grabbing crap. 

IMG_2931 This is my week of naked food that I prepared in just one hour, one morning. 


Sweet Potato:

  • Take 1 extremely large (you can use 2-3 small as well) sweet potato and slice it in 3/4 inch circles.
  • Lay on a cookie sheet (rubbed the sheet with coconut oil) and sprinkled with sea salt and pepper.
  • Bake at 250 until browned, softened and you can easily stick a fork into them (approx. 25 minutes depending on size)


Brown Rice:

  • One cup rice to 2 cups of water place in my rice cooker and hit start. This smart cooker stops when done. You doesn’t get any easier than that.


Lazy Roasted Kale (I will eat these veggies warm or added cold on top of a spinach salad to top it off with more delicious phytonutrients) 

  • Buy a huge bag of already chopped up kale. (I used 1/2 bag of green as they shrink down when you cook them)
  • Remove the thickest part of the stems.
  • Place in a single layer on a cookie sheet. (you can spray coconut oil on or rub the pan with coconut oil)
  • Bake in oven at 350 for 25 minutes until browned and crispy like chips.  (If you are using salt, feel free to add some sea salt to them before baking).

Simply Sautéed Cabbage and Mushrooms: 

  • Heat a big skillet and add sliced onions (I sliced one whole onion)
  • Allow them to brown on all sides and then add about 1/4 cup water to the pan and continue to cook.
  • Add sliced cabbage and mushrooms and cook until all veggies are soft.  (I used 1/2 head of green cabbage and a pound of mushrooms) 
  • Sprinkle with salt and pepper and any spices you like. (I like keeping it simple and basic)




Coconut Crusted Chicken Chunks:  (these are great and can be heated or added cold to the top of your green salad) (3-4 oz. is one portion) 


  • Chop chicken into even size cubes. (I used a 1.5 pound of organic chicken breast)
  • Coat the chicken in 2 beaten egg whites covering all of it.
  • Dip in a bowl mixed with 2 tbsp coconut flour, 1 tbsp flax, 1 tbsp sesame seeds.
  • Place on a baking dish (rubbed with coconut oil on bottom) and bake at 350 for about 25 minutes.

Easy Egg Salad: (eggs are easy and even easier to transport and grab when you have the hard boiled waiting for you) 

  • Boil 6 eggs.
  • Chop 4 hard egg whites to every 2 hard egg
  • Add  1.5 tbsp mustard, 2 tbsp fage plain yogurt and salt and pepper and paprika to taste
  • Brush 1 tablespoon coconut oil into a 3 brown rice tortilla and cut each into 6 triangles. Layer on a tray and bake till browned. You can store these chips in a baggie for the week.
  • (This is enough for 3 days ~ 6 chips and 1/3 portion of the egg salad. Serve with a big tossed green salad) 

No-Brainer Beans:

  • Open a can.
  • Rinse and drain.
  • Add on and top off anything.

It’s clear that YOU CAN DO THIS. Keep it real. Keep it simple. Keep it naked. Prepare ahead so that the choices you grab are consistent and clean.  

This is an art. This is a practice. The more you practice the perfect-er you feel, both because you accomplished something and because you are eating better. You’ve made the choice and the decision and that is rockin’ powerfully perfect for unleashing possibility for anything you desire for your body and your life.

Get your free copy of THE NAKED 40 FOODS: the foods you need for building the body you crave.

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