MADSoleful

Meal prep lately 🥑🍓🥗

Lately, I’ve been making meal prep feel less like a chore and more like self care.

Instead of trying to eat the “perfect” meals, I’m choosing foods I genuinely enjoy eating, building meals around my macros, and making sure I have nourishing options ready when life gets busy.

A few things that make a BIG difference for me:

✨ Chopping my vegetables ahead of time
✨ Using the crockpot for easy, hands off meals
✨ Cooking proteins + veggies in batches
✨ Keeping fruit and easy snacks ready to grab
✨ Building meals I actually look forward to eating

Because meal prep doesn’t have to mean eating the same chicken and broccoli for five days 😂

It can simply mean making the healthy choice the easy choice.

This is how I coach my clients 👇🏾

I don’t want you spending your Sunday cooking 15 perfectly portioned containers that you’re sick of by Wednesday.

I want to teach you how to build meals you love, understand your macros, prep strategically, and create systems that actually fit your life.

Because nutrition should support your life not make your life revolve around food.

Meal prep = future you taking care of current you 🫶🏾

🍌🍫 Banana Chocolate Chip Coconut Flour Muffins

I wanted a banana muffin that was:
Actually DELICIOUS
Made with simple ingredients
Satisfying enough to feel like a real treat
And still something I could easily fit into my day
Refined sugar free and gluten free

So these Banana Chocolate Chip Coconut Flour Muffins happened 😍

They’re naturally sweetened with ripe bananas + a little maple syrup and coconut sugar, packed with Greek yogurt, and loaded with dark chocolate chips. These were 💣!

I made these into 6 big bakery style muffins, and they’re around 250 calories each with approximately 8g protein.

You can do 12 muffins, but your girl loves a big muffin and for only 250 cals I’ll take it!

Full disclosure: I measured with my heart on the amount of cinnamon and vanilla paste lol. So that’s a guess listed in the ingredients. Don’t be afraid to change ingredients either. You don’t have to use the coconut sugar if you want less sugar in these. I’ve made them with just the maple syrup and they were still just as good.

The coconut sugar gives it more of a caramel sweetness. The coconut flour makes it very soft and moist so be sure to check them and that your knife comes out completely clean.

Save this recipe for your next Sunday meal prep 👀

Tag me in your story when you make them 😍 nothing makes my day more 🥹💕

Can I coach you through something for a second? ✨

I know it’s tempting to think the next supplement, wearable, or wellness trend is going to be the thing that finally changes your health.

But before we go looking for more…

Can I ask you a few questions?

Are you eating enough protein?

Are you getting fruits and vegetables most days?

Are you strength training consistently?

Are you sleeping 7–9 hours?

Are you moving your body outside of your workouts?

Are you drinking enough water?

Because if the answer to most of those is “not yet,” that’s where I’d have you focus first.

As a coach, my job isn’t to give you the most complicated plan.

My job is to help you master the fundamentals so well that healthy choices become second nature.

The magic is in the fundamentals ✨ the basics work.

Your health isn’t built in the supplement aisle. It’s built in the decisions you make every single day.

As a coach I make suggestions, you make decisions 🙌🏾📈

Another quick MADSoleful- style recipe ✨👩🏾‍🍳

Ground turkey meatballs! So easy to make, a great addition for a snack if you are low on protein and are looking for a less processed/ whole food option. Or if you want to make it as the protein in your meal.

Ingredients 🧂:

* 2 lbs 99% lean ground turkey (2 packs)
* ½ cup Greek yogurt
* ½–¾ cup rolled oats (I used gluten free)
* 1 egg
* 1–1½ tsp salt (or adobo iykyk)
* 1 tsp garlic powder
* 1 tsp onion powder
* ½ tsp Italian seasoning or Greek seasoning (I prefer greek seasoning)
* Black pepper
* Optional: ¼ cup finely grated Parmesan for extra flavor or mozzarella. Both are delicious!

(These are estimates as I do not measure the seasonings. I measure with my soul)

Mix it all up. I use my hands with gloves on. Don’t over mix it or it becomes a weird texture. Then roll into small meatballs.
Bake:

1. Heat oven to 400°F.
2. Mix everything together gently—don’t overwork the turkey.
3. Form into ~24–30 meatballs, depending on size.
4. Place on a parchment-lined baking sheet.
5. Bake for 18–22 minutes, turning once halfway through if you want more even browning.
6. They’re done when the center reaches 165°F.

Because 99% turkey is super lean, the Greek yogurt is a great addition—it helps keep them from becoming dry.

Meal-prep tip: I’d make them around 1.5–2 oz each. That makes it really easy to portion them for your breakfasts—e.g., 2 meatballs = ~3–4 oz turkey.
(These came out to 1.5 oz)

Macros for the whole batch:
Calories: ~1,250
* Protein: ~225 g
* Carbs: ~52 g
* Fat: ~20 g

Macros for 1 meatball
* ~52 calories
* ~9.4 g protein
* ~2.2 g carbs
* ~0.8 g fat each

If you make about 24 meatballs 😋

Give these a try and let me know how they come out! Better yet, tag me in your story post when you make them ✨🫶🏾

Quick MADSoleful-style cod recipe 🐟

Garlic Lemon Herb Cod

Ingredients:

* Cod fillet
* Olive oil
* Garlic (minced)
* Lemon juice + zest
* Salt, pepper
* Fresh or dried herbs (parsley, dill, or thyme)

Steps:

1. Preheat oven to 400°F
2. Place cod on baking tray
3. Drizzle olive oil + lemon juice
4. Add garlic, salt, pepper, onion powder, garlic powder, herbs( parsley is my fave), capers, cut tomatoes, red onion, shallot
5. Bake ~20-35 min until flaky
6. Finish with fresh lemon squeeze

Serve with roasted veggies, rice, or a big salad for a balanced plate. I will sometimes use spaghetti squash and add a little Parmesan cheese as well 👩🏾‍🍳 💋!!

Codfish is high in protein, low in calories, easy to digest and rich in key nutrients like vitamin B12, iodine, and selenium.

If you don’t like cod you can use this recipe for really any type of fish 🐟.

Love you bunches 🥰 let me know if you try it and be sure to save for later.

When clients become family 💪🏾💕🥹

Congratulations 💒👰🏻‍♀️✨

I feel so grateful to have been part of your journey over the past several years. Supporting you leading up to your big day was truly special. Not just physically, but watching your confidence grow and your strength evolve in every sense of the word.

This is what it’s really about. Not just “wedding prep,” but helping you feel your absolute best walking into one of the most meaningful days of your life.

Your day was filled with so much love, intention, and beautiful energy. Being there to witness it all was such an honor 🤍

So proud of you 💕🫶🏾inside and out.

March doors are officially open 🤍

I have limited availability for private training — both in-person and virtual.

And if you’ve been thinking about working with me… this is your moment ✨

I intentionally only take a small number of private clients at a time.
Not to be exclusive — but to protect the depth, attention, and care my clients deserve.

If you train with me, we’re not chasing quick fixes.

We’re:
• Building real strength
• Supporting your hormones and nervous system
• Prioritizing protein and balanced meals
• Creating structure you can actually sustain
• Developing discipline that feels empowering — not restrictive

This is for the woman who is ready to feel strong, clear, and grounded in her body again.

You don’t have to be perfect.
You don’t have to “be in shape.”
You just have to be ready.

When these spots fill, I’ll open a waitlist.

If this feels aligned, apply through the link in my bio.

If you have any questions shoot me a DM ✉️ happy to chat!

I would love to coach you into your strongest season yet. ✨

We need to talk about vegetables. 🥦✨

Most of us are not eating enough of them!

And then we wonder why digestion feels off, energy dips hard, and cravings run the show.

Frozen vegetables are one of the most UNDERRATED wellness hacks.

They’re:
✔️ Pre-chopped
✔️ Affordable
✔️ Just as nutrient-dense
✔️ Zero excuses

This cauliflower spinach rice takes 10 minutes and instantly upgrades any meal. Add a protein and you’ve built a balanced plate. Also…. It’s delicious! I only share recipes I make on 🔁.

Stop waiting until you “have time” to cook perfectly curated meals.

Nourishment is about consistency, not perfection.

Your body doesn’t need fancy.
It needs fiber. It needs micronutrients. It needs intention.

Start simple.
Start frozen.
Start today.

Macro break down ⬇️
Per Serving (if split into 3 servings)

Calories: ~100
Protein: ~3–4g
Carbs: ~9g
Fiber: ~3g
Fat: ~5g