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Make Meal Time Healthy for Everyone!

We can help ensure you’re eating delicious foods customized to fit any lifestyle. Know your way around the kitchen. From breakfast to dinner and everything in between, create and share meals you love.

Don’t sweat the details…Save time and money by having a plan and knowing exactly what you need.

At Optimal You we’re happy to customize a meal plan designed specifically for your needs… this just requires a little more 1:1 time spent together, evaluating how we can get you back on track to being your best you. Schedule a consult or new patient exam today to get started.

woman meal prepping

We’ll Help You Every Step of the Way!

Our community of credentialed health professionals will guide you to success in the kitchen. A few sample meal plan types we are happy to help with include:

  • Anti-Inflammatory
  • Low FODMAP
  • 28 Day Detox
  • PCOS Diet
  • Paleo
  • Specialized Meal Plan – GF, DF, Keto, Whole 30

Sample Anti-Inflammatory Recipes

An anti-inflammatory diet focuses on removing foods that cause inflammation in the body. Inflammation is the immune system’s response to an injury or infection, and can occur when your body begins to fight off foregin invaders. The anti-inflammatory diet would be useful for individuals with arthritis, psoriasis, Crohn’s disease/ulcerative colitis (IBD), lupus, obesity, type 2 diabetes and hypertension.

Salmon and Cauliflower Rice Bowl

Salmon and Cauliflower Rice Bowl

Ingredients:

  • 2 salmon fillets
  • 10-12 brussel sprouts, chopped in half
  • 1 bunch kale, washed and shredded
  • ½ head cauliflower, pulsed into cauliflower rice
  • 3 tablespoons olive oil
  • 1 teaspoon curry powder

Marinade:

  • ¼ cup tamari sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon sesame oil
  • 1 teaspoon honey or maple syrup
  • 1 tablespoon sesame seeds

Directions:

  1. Preheat the oven to 350 degrees F.
  2. Line a baking tray and add chopped brussel sprouts. Coat with 1 tablespoon of oil and season with salt. Add to the oven and roast for 20 minutes.
  3. Meanwhile, make marinade by combining all ingredients in a bowl and whisking until well combined.
  4. Remove brussel sprouts after 20 minutes and add salmon fillets to the baking tray. Spoon marinade over salmon fillets and return to the oven for a further 13-15 minutes, or until salmon is cooked to your liking.
  5. While salmon is cooking, heat a pan over medium-high heat and add kale and saute until wilted (2-3 minutes). Remove from the pan and set aside.
  6. Heat remaining oil in pan and add cauliflower rice. Season with curry powder and salt and saute until cooked (2-3 minutes).
  7. Remove salmon and Brussel sprouts from the oven and divide into 2 bowls. Add sauteed kale and cauliflower rice to bowls.
Coconut Chia Pudding

Coconut Chia Pudding

Ingredients:

  • 1 (13.5 oz) can coconut milk
  • 3 tablespoons chia seeds
  • 3 tablespoons maple syrup
  • ½ cup fresh pineapple chunks
  • 2 medium kiwis, peeled and sliced
  • ¼ cup raspberries
  • 2 tablespoons roasted almonds, chopped

Directions:

  1. Stir together the coconut milk, chia seeds and maple syrup in a medium bowl.
  2. Divide the mixture evenly among 4 8oz glass jars.
  3. Screw the lids on, and refrigerate overnight, covered, to allow the seeds to plump and thicken the mixture.
  4. Arrange the pineapples, kiwis, raspberries and almonds in separate layers on top of the pudding. Cover with the lid and keep refrigerated for up to 1 day.

Sample FODMAP Recipes

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short-chain carbohydrates (sugars) that can cause intestinal distress like abdominal pain and bloating. The low FODMAP diet is a temporary elimination diet that is designed to help individuals with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO).

Taco Stuffed Baked Potatoes

Taco Stuffed Baked Potatoes

Serves 4

Prep Time: 20 minutes plus cooling
Cook Time: 85-100 minutes
Total Time: About 2 hours
Bake: 450 degrees F

Ingredients:

  • 4 large Russet baking potatoes
  • 1 lb lean ground beef
  • 1 tablespoon taco seasoning
  • ¼ cup water
  • 2 tablespoons olive oil
  • ½ cup dairy-free sour cream
  • 1 cup shredded cheddar cheese
  • Salt and pepper to taste

Stuff with ground beef, dairy-free sour cream, chopped tomatoes, shredded cheddar cheese, and shredded lettuce.

Directions:

  1. Preheat the oven to 450 degrees F. Coat a large rimmed baking sheet with aluminum foil and baking spray.
  2. Scrub potatoes well and prick several times with a fork.
  3. Rub potatoes in olive oil and sprinkle with sea salt.
  4. Bake for about 60 minutes or until soft.
  5. While potatoes are baking, cook ground beef over medium-high heat and break into small pieces as it cooks.
  6. Add in taco seasoning and water. Cook for 1 minute and then remove from heat.
  7. Once potatoes are cooked, remove from the oven and let cool for 10-15 minutes.
  8. Cut a slit or an oval from the top of the potatoes and stuff the potatoes with the remaining ingredients!
Low FODMAP Banana Bread

Low FODMAP Banana Bread

Serves 12

Prep Time: 10 minutes
Cook Time: 60 minutes
Total Time: 1 hour and 10 minutes

Ingredients:

  • ⅓ cup melted coconut oil
  • ½ cup maple syrup
  • 2 large eggs
  • 3 medium ripe bananas, mashed
  • ¼ cup unsweetened almond milk
  • 1 teaspoon vanilla extract
  • 1 cup gluten-free baking flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • ½ cup chopped walnuts

Directions:

  1. Preheat the oven to 325 degrees F. Grease a bread loaf pan and set aside.
  2. In a medium bowl, whisk together the oil and maple syrup. Add the eggs and whisk. Then add mashed bananas, milk and vanilla. Whisk until well combined.
  3. In a large bowl, mix together the gluten-free four, baking soda, salt, and cinnamon. Add the wet ingredients into the dry mixture and stir until well mixed. Gently fold in the chopped walnuts.
  4. Pour batter into the greased loaf pan. Bake for 55-60 minutes or until done. Allow the bread to cool before slicing and serving.

Sample PCOS Diet Recipes

Polycystic ovarian syndrome is a hormonal disorder that is common for women of reproductive age. Healthy eating habits and regular physical activity can help to manage PCOS. Focusing on whole grains, fruits, vegetables, lean protein and low-fat dairy products can help to manage your weight and blood sugar.

sheet pan sausage

Sheet Pan Sausage

Serves 4

Prep Time: 15 minutes plus cooling
Cook Time: 45 minutes

Ingredients:

  • 1 large butternut squash, peeled and diced
  • 2 medium apples, diced
  • 12 oz chicken sausage, all-natural
  • 1 medium yellow onion
  • 4-5 tablespoons olive oil
  • 2 tablespoons fresh thyme
  • 1 tablespoon rosemary
  • 1 teaspoon salt
  • ½ teaspoon pepper

Directions:

  1. Preheat the oven to 400 degrees F.
  2. Peel and dice the butternut squash and add to a baking sheet.
  3. Chop the yellow onion, dice the apples and add to a baking sheet.
  4. In a small bowl combine the olive oil, thyme, rosemary, salt and pepper. Pour over squash, apples, onions and sausage.
  5. Bake for 45-50 minutes, stirring halfway through.
shrimp fried rice with brown rice and veggies

Shrimp Fried Rice with Brown Rice and Veggies

Ingredients:

  • 1 cup brown rice
  • 1 teaspoon dark toasted sesame oil
  • 2 tablespoons soy sauce
  • ¾ cup frozen carrots and peas
  • 2 green onion stalks, minced
  • 3 eggs, beaten
  • 3 tablespoons coconut oil
  • Pinch of ground pepper
  • ½ teaspoon kosher salt
  • 8 oz raw shrimp, deveined and shelled

Directions:

  1. Cook brown rice according to the package.
  2. Put the shrimp in a medium bowl and add salt and pepper tossing until coated.
  3. Place a saute pan on the stovetop and turn on high heat. Wait for the pan to heat up and then add the coconut oil until the pan is covered.
  4. Put the shrimp in the pan in a single layer. Cook for a few minutes on each side until translucent. Remove the shrimp and place in a bowl.
  5. In the same pan, add the beaten eggs and cook until done and remove from pan.
  6. In a separate pan, add coconut oil and saute green onions until soft.
  7. Add the brown rice to the green onions, stirring frequently for 1 minute or until toasted.
  8. Mix in the eggs, peas, carrots, sesame oil, soy sauce and stir until combined.
  9. Add shrimp and mix until well combined.

Sample Paleo Diet Recipes

A paleo diet closely resembles foods that were eaten during the paleolithic time period. This diet focuses on lean meats, fish, fruits, vegetables, nuts and seeds. The paleo diet would benefit individuals who want to eat clean, change their eating habits, lose weight, or even to maintain a healthy weight.

Sample 28-Day Reset Recipes

The 28-Day Reset is a diet plan that helps to promote long-term healthy eating habits, cleanse your body of toxins, and using food to heal the immune system, digestive system, endocrine system, cardiovascular system and nervous system. The 28-day reset This diet would be beneficial for individuals who want to lose weight and reduce overall inflammation in the body.

Sample Ketogenic Diet Recipes

The ketogenic (keto) diet is a diet that is very low in carbohydrates and high in protein. The reduction of carbohydrates shifts the body into ketosis, which is a metabolic state when the body begins to burn protein instead of carbohydrates for energy. The keto diet would be beneficial for individuals with diabetes, epilepsy, Alzheimer’s disease and cancer.

Sample Whole 30 Recipes
(Gluten-Free and Dairy-Free)

The Whole 30 diet is a diet plan that focuses on whole foods and eliminating dairy products, grains, processed foods, junk foods and added sugars. Whole foods such as lean meats, seafood, eggs, fresh fruits and vegetables, juices and some legumes are Whole 30 approved. The Whole 30 diet would be beneficial for individuals who want to lose weight and improve their energy, mood and eating habits.

Apple Sausage Stuffed Butternut Squash

Apple Sausage Stuffed Butternut Squash

Ingredients:

  • 2 ½ lb butternut squash
  • 1 tbsp avocado oil
  • Salt and pepper to taste
  • ½ lb Italian sausage
  • ½ onion, diced
  • 3 garlic cloves, minced
  • 2 cups baby spinach
  • 1 apple, diced
  • 1 tbsp fresh sage, finely chopped
  • ½ tbsp fresh rosemary, finely chopped
  • ⅓ cup dried cranberries
  • ¼ cup pecans, chopped

Directions:

  1. Preheat the oven to 400 degrees F.
  2. Slice the butternut squash in half with a very sharp knife. You can also cut the ends off and microwave for 2 minutes, to make it easier to slice in half lengthwise.
  3. Scoop the seeds out of the butternut squash with a spoon.
  4. Lightly oil the butternut squash and season with salt and pepper.
  5. Lay the butternut squash, cut side down on a baking sheet and bake for 40-45 minutes.
  6. While the butternut squash is cooking, add the sausage to the pan on medium heat. Use a spatula to break up the sausage and cook until browned.
  7. Add the onions, garlic and baby spinach to the pan and stir for 2-3 minutes or until the spinach is wilted.
  8. Add the apple, sage, and rosemary and cook for another 2-3 minutes, or until the apples are soft.
  9. Turn off the heat and stir in cranberries and pecans.
  10. When the butternut squash halves are cooked through, remove from the oven and flip.
  11. Fill the butternut squash with the apple sausage filling.
  12. Turn on the broiler on the oven and bake for 5 minutes or until golden on top.
Zucchini Noodle Bolognese

Zucchini Noodle Bolognese

Ingredients:

  • 1 lb. ground beef
  • 4 large zucchini
  • 12-13 Roma tomatoes
  • ½ onion, diced
  • 3 garlic cloves, minced
  • 1 tbsp olive oil
  • ½ tbsp dried oregano
  • 2 tbsp tomato paste
  • 1 ½ tbsp fresh basil, finely chopped
  • Salt and pepper to taste

Optional Ingredients:

  • Parmigiano reggiano, grated

Directions:

  1. Slice the tomatoes in half, remove the core and quarter. Place in a food processor and pulse a few times until finely diced and almost pureed.
  2. Heat olive oil in a pot on medium heat and saute the onions for 2-3 minutes or until slightly translucent. Add the garlic and cook for an additional minute.
  3. Add the tomatoes and oregano to the pot, then stir and simmer uncovered for 20-30 minutes or until the sauce has thickened and most of the liquid has evaporated.
  4. While the sauce is cooking, spiralize the zucchini using a spiralizer or a julienne peeler. (Can also use pre-packaged zucchini noodles)
  5. Add the ground beef to the pan and cook on medium-high heat. Break the ground beef up into small pieces as it cooks.
  6. When the sauce has thickened, stir in the tomato paste, fresh basil, salt, and pepper. Cook for another 2-3 minutes then add the ground beef. Stir to combine.
  7. Add zucchini noodles to a plate and top with bolognese.

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