https://empowernourish.com/blog daily 0.75 2026-10-20 https://empowernourish.com/blog/10-nourishing-foods-to-make-meal-planning-easier-this-week monthly 0.5 2026-10-20 https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/0d55ba25-05ec-4104-a7d9-b1702fcafd03/Rotisserie+chicken+image+%281%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - Rotisserie Chicken I’ve always found cooking proteins to be the most labor-intensive part of any meal. Enter the rotisserie chicken. A perfect, easy addition to bowls, wraps, soups, salads, sandwiches, and more! Tip: If the idea of shredding the chicken yourself is a lot, most stores offer shredded rotisserie chicken in the deli section! https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/7046ef59-dfbd-4ee9-8b56-20dd354c3207/Copy+of+Rotisserie+chicken+image+%281%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 2. Ready-made soups & chilis You can buy ready-made soups in cans or fresh from the store. Both options will leave you with an easy lunch to throw in your bag for work! https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/81292bb3-3f73-4927-8235-7686ff1bbbe5/Copy+of+Rotisserie+chicken+image+%282%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 3. Frozen Berries Here’s a little secret for you: often frozen berries taste better than fresh (blueberries especially). Why? Because they are frozen immediately after they’ve been picked whereas your fresh produce has to go on a bit of a journey to get to your local store. Tip: Frozen fruit is not just for smoothies! Use them for overnight oats or microwave a small bowl-full for a great addition to oatmeal or topping for frozen waffles/pancakes. https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/7018afde-7376-459a-9ee7-f03730890ec7/Copy+of+Rotisserie+chicken+image+%283%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 4. Microwave Grains These days you can find a quick-cooking grain anywhere. Grains like rice and quinoa can take more time and monitoring than we may have energy for, which makes these pouches or cups perfect! https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/96e210b5-ed4f-42c4-a2b3-25715942d03c/Copy+of+Rotisserie+chicken+image+%284%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 5. Fresh Spinach Before you scroll past, hear me out. I know that spinach is a hard sell. But it packs a ridiculous nutritious punch in a small package so it’s worth considering. Not to mention that it cooks down to almost nothing so throwing in a handful to a soup or bowl provides added nutrition you don’t have to stress about! Tip: Keep the bag of fresh spinach in the freezer. It’s way easier to crumble up into dishes once it’s frozen and you don’t have to worry about it going bad! https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/ba30eade-655c-4933-9a7a-3c45ecfbaab1/Copy+of+Rotisserie+chicken+image+%285%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 6. Pre-cooked Chicken Sausage This goes for pre-cooked chicken meatballs as well! These are perfect for slicing and adding into pastas, wraps, bowls, or soups because they are already cooked and ready to go. https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/d0950566-09f8-4e27-b30f-c79c440f65a0/Copy+of+Rotisserie+chicken+image+%286%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 7. Hard-boiled Eggs I’m talking specifically about the hard boiled eggs you can buy that are already cooked & peeled. A no-brainer to have with a snack or add to a salad! https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/b0ba7105-d9b4-417b-81dd-2cf91b9d41d3/Copy+of+Rotisserie+chicken+image+%287%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 8. Pre-marinated Meat or Tofu If you get nervous about cooking proteins (like me!) these are a fantastic option. In the case of the marinated meat, it tells you exactly how to cook it so you leave less to chance. And the marinated tofu is technically ready to eat even when cold (I don’t judge!). I’ll take easy proteins any day! https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/ac56212f-3113-4353-8967-e33e90a4ee7c/Copy+of+Rotisserie+chicken+image+%288%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 9. Frozen Vegetables Say it with me: frozen vegetables are nutritious! I love a steamer bag of veggies for the ease when I don’t want to chop and roast veggies from scratch. https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/7b1cd6a2-6f5b-47e9-bb1b-bbafd510950e/Copy+of+Rotisserie+chicken+image+%289%29.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - 10. Canned Beans Beans are getting a lot of love these days and I can see why! They are great sources of protein and fiber and when buying canned a cheaper protein option to add to salads and soups. Tip: Be sure to give your beans a good rinse when taking them out of the can. https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/8b4c3262-cfac-489c-af4b-221e92a98881/10+Grab+%26+Go+Breakfasts.png Blog - 10 Nourishing Foods to Buy That Make Meal Prep Easier - Need more easy meal ideas? 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- Make it stand out Image description: A person with long, dark hair sitting on the edge of a dock looking at the mountains in the distance. https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/6526c6e3-5a32-45d2-8298-4ec29f5b808e/davidrose2.jpg Blog - Is a Positive Body Image Even Possible? - Me too. https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/1630528240239-NZKQMRSRZ5ULQZF6MC4Z/Brown+and+Maroon+Black+Lives+Matter+Instagram+Post.png Blog - Is a Positive Body Image Even Possible? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://empowernourish.com/blog/the-one-thing-you-need-to-know-about-nutrition monthly 0.5 2021-11-12 https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/1630507673869-STQCOXH9FNO6V1VBT4FJ/khamkhor-WhQAZy14xZU-unsplash.jpg Blog - The One Thing You Need to Know about Nutrition - Make it stand out Image description: A woman is looking out a sunny window while taking a bite out of an apple. https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/1630507293450-BGLX8TF1H1SFUASCMZCU/Pink%2C+Beige+and+Green+Sale+Instagram+Post.png Blog - The One Thing You Need to Know about Nutrition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://empowernourish.com/blog/whats-body-autonomy monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/1630080297027-0PQPMHHEUYKEUC3OH6DT/priscilla-du-preez-sDKzVeIt_Nk-unsplash.jpg Blog - What’s Body Autonomy? 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In my work with clients I’ve witnessed how overwhelming, confusing, & isolating it can be to receive a new diagnosis. Not sure where to start? Using a weight-inclusive, evidence-based approach, I can help you manage conditions such as: High cholesterol Prediabetes & Type 2 Diabetes PMOS (formerly PCOS) Hypertension Disordered eating and more! https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/3beee6ad-46e8-4ce7-badd-bc1846fea47f/anh-nguyen-_Uqj5BQb-mw-unsplash.jpg Services - Nutrition Support for Chronic Conditions Need to learn how to support your body while dealing with chronic illness? Whether developing meal planning systems or troubleshooting eating dilemmas, I compassionately support clients with chronic conditions such as endometriosis, chronic pain & fatigue, POTS, EDS and more! https://images.squarespace-cdn.com/content/v1/6127b50e4e4be01a96acfc05/1630330535549-4XEMU032KU29G2GS5J2R/tim-mossholder-zs-PAgqgenQ-unsplash.jpg Services - Eating Disorder Treatment Recovery is not a solo endeavor. You deserve an army of experts on your side. Having experience working in higher levels of care as well as in an outpatient setting, I help clients work towards a sustainable recovery from eating disorders & disordered eating. 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