Cook Day Chronicles

update & an inside look at the process, tips, and recipes behind healthy meal prep

Hi friends! I realized I’ve never really introduced myself here or shared much about what I do outside of grad school (where I’m working toward becoming a Certified Nutrition Specialist). So, here’s a little about me:

I’m a personal chef based in sunny San Diego, California, and for the past four years, I’ve been cooking wholesome, nourishing meals for busy professionals, families, cancer patients, and those with compromised immune systems. It’s work that feels incredibly meaningful to me, and I absolutely love creating meals that make people feel cared for and supported.

Lately, I’ve been wanting to share more of what I do with you—so I’ve decided to start a Substack! My hope is to take you behind the scenes of my cook days and give you practical, healthy weekly meal prep ideas inspired by the meals I make for my clients.

If you’re looking for ways to simplify eating well (without sacrificing flavor), I think you’ll really enjoy this. Stay tuned—there’s so much I can’t wait to share!

Some of the recipes are sourced or modified from other recipe developers or I just so “wing it together” so I will either link them or share my original recipes. ;)

Last week’s eats for one of my clients consisted of—-

Beef Stir Fry

Stir Fry

• Broccoli

• Red bell peppers

• Carrots or snow peas

• 1.5 lbs of grass finished flank steak or stir fry meat

• Roasted sesame seeds

• Green onions

Sauce:

• Reduce sodium soy sauce or tamari (gf option)

• Sesame oil

• A little bit of coconut sugar

• Garlic powder

• Fresh minced ginger

• 1 Tbsp cornstarch + 3 Tbsp water

• Juice from one orange

Greek Pasta Salad

Pasta Salad:

• Lemon juice & zest from one lemon

• Olive oil

• A little bit of dijon mustard

• Fusilli pasta

• Cherry tomatoes

• Cucumbers

• Chickpeas

• Arugula

• Fresh herbs Basil and parsley

• Salt & pepper to taste

• Feta cheese (optional)

• Pine nuts (optional)

Lemon Garlic Asparagus & Savory Herb Marinated Chicken Breast

Baked Asparagus

• Olive oil

• One squeeze of lemon juice

• Salt & pepper

• Garlic Powder

Bake at 400ºF 20 mins

Chicken Breast Lemon Herb Marinade:

• Olive oil

• Dried Italian seasoning

• Fresh Garlic or garlic powder

• Lemon zest

• Salt & cracked black pepper

Bake 425ºF for roughly 20-30 mins for small breasts

Crispy Brussels with Uncured Bacon and Breakfast Egg Cups with Spinach, Cherry Tomatoes, and Cheese

Brussels Sprouts

• Brussels sprouts

• Avocado oil

• Uncured no sugar bacon

• Salt & pepper

Bake at 400ºF for 20 mins, flip and bake for another 10.

Egg Cups (makes about 8-10)

• 12 dozen pasture raised, organic eggs

• Cheese (mixed cheddar)

• Uncured no sugar bacon

• Cherry tomatoes

• Spinach

Bake 350ºF for 20 mins in a muffin pan

Gluten-free Almond Lemon Blueberry Muffins

Gluten-free Muffins

Dry:

• 3 cups almond flour

• 3/4 tsp baking soda

• 1/2 tsp salt

Wet:

• 3 eggs

• Lemon zest from 1/2 of small lemon

• 1/2 cup honey or maple syrup

• 1/4 cup refined coconut oil or avocado oil

• 1 tsp vanilla extract

• 1/4 tsp almond extra

• 1/4 cup almond milk

Fold in 1 cup blueberries

Bake at 325ºF for 20-25 mins

I hope you’re inspired by these fun and colorful foods. Please feel free to share a comment question or concern in the chat or comment section below!