The Liz Moody Podcast - Genius Hacks To Make Eating Healthy Easier (And More Delicious)

Episode Date: January 21, 2026

If you’ve ever felt like eating healthy is time consuming, energy consuming, and expensive, you’re going to love this episode. I’m joined by Jenn Lueke, author of the cookbook Don’t Think About Dinner, and we’re sharing our best hacks for making everything you eat healthier, easier, more affordable and more delicious. I use the science I’ve learned from interviewing hundreds of doctors on this podcast and Jenn uses her expertise in meal planning and budgeting. We each count down our 5 best tips, including why leftovers might actually be better for your gut, how to make your food taste restaurant-level without more effort, the tiny shifts that can completely change your energy, digestion, and cravings, and how to actually meal prep in a realistic, practical way you’ll enjoy. 🎧 What you’ll learn: • The surprising reason your "healthy" meals leave you hungry an hour later—and the simple formula to fix it • A genius shopping hack that saves money and keeps you inspired in the kitchen • Why chopping your vegetables 40 minutes before cooking unlocks hidden health benefits • What to eat for breakfast to transform energy levels and mental clarity • How to make one ingredient stretch across three completely different meals without getting bored • The single storage upgrade that makes you 10x more likely to actually eat your meal prep • A 10-minute freezer trick that eliminates the most annoying part of cooking dinner • Why your pasta might be sabotaging your blood sugar (and the 30-second fix) • How changing what you eat literally rewires your cravings in just a few weeks Check out the previous episodes of The Liz Moody Podcast discussed today: Your Trickiest Healthy Eating Qs, Answered: Weight Loss, Protein, Gut Health, Longevity, And More with Dr. Tim Spector For more from Jenn Lueke: • Website: https://jenneatsgoood.com/  • Her Book, Don't Think About Dinner: https://jenneatsgoood.com/cookbook/  • YouTube: https://www.youtube.com/channel/UCAAKwDsrywhnaWgwbr28bRQ  Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now!  Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the substack by visiting https://lizmoody.substack.com/welcome.Buy our cute sweatshirts, conversation cards, and more at https://shop.lizmoody.com/. Use our discount codes from our  highly vetted and tested brand partners by visiting https://www.lizmoody.com/codes.  To join The Liz Moody Podcast Club Facebook group, go to www.facebook.com/groups/thelizmoodypodcast. This episode is brought to you completely free thanks to the following podcast sponsors: • Timeline: visit Timeline.com/Liz to claim my special offer. •  Puori: go to Puori.com/LizMoody and enter code LIZMOODY to get $49 in savings when you get your Puori Grass-Fed Whey when you start a subscription. •  Pique: head to PiqueLife.com/LizMoody for 20% off. •  LMNT: head to DrinkLMNT.com/Liz to get a free 8-count sample pack with any order. The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy. Formerly the Healthier Together Podcast.  This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions. The Liz Moody Podcast Episode 398. Learn more about your ad choices. Visit megaphone.fm/adchoices

Let me know if this sounds familiar. You get home from working all day. You want to eat something that makes you feel good. And then you open your fridge and you see a random assortment of eggs and soggy salad greens. You are exhausted. So you just order takeout, which is expensive. And at least for me, it very rarely makes me actually feel good. It just like sits like a rock in my stomach. Well, we are going to solve that problem for you today. If you have ever wondered why eating healthy feels so incredibly time-consuming and energy-consuming and expensive, you are going to love this episode. I'm joined by my friend Jen Lukie, who is the creator of Jen Eatsgood and the author of the new cookbook Don't Think About Dinner, and we are sharing our absolute best hacks for making everything

that you eat healthier, easier, more affordable, and more delicious. Because, just because you're tired, just because you have a lot on your figurative plate does not mean that your literal plate should suffer. We've honed these tips from years, of recipe development. If you're new here, I actually started in the food world. I wrote two cookbooks before I started this podcast. And since starting the podcast and writing my newer books, I've gotten to interview thousands of experts about the science behind feeling our best. Today, I am sharing how I apply the science that we learn on this podcast to my everyday meals. And then Jen has an amazing personal story, too, that I will let her share with you in this

episode. Today, Jen and I are each counting down our five best tips for making eating healthy simple and delicious saving our most powerful one for last. I'm going to start with shopping at the farmer's market or subscribing to a CSA box buying locally. It's a great tip because there are multiple benefits that you can get from it. You're first probably going to save money, which is something that's very helpful in getting healthy food on the table and I think really important to a lot of people. But also you're going to find inspiration for eating healthy and you're going to be able to take those seasonal ingredients and not get bored of healthy food.

So when you see in season right now at a farmer's market, cauliflower or broccoli, it's different than when you're at the farmer's market in the summer and you see strawberries and mint or whatever it is. So it keeps you excited and creative in the kitchen, which is so important because if you're not enjoying yourself and getting confident after you're making a meal, then it's not really going to stick. You're not going to feel good about yourself. And probably your meals aren't going to be as creative and exciting flavor-wise. For somebody who is not familiar, what is a CSA box? A CSA box is a community shared agriculture box.

If you just contact a farm near you, a lot of them do it. So just give them a call, asked you to do a CSA box, and you get a farm share from them. So you can get a half box or a full box. I usually do a half box because I have a house of two. And you don't really know what you're going to get. But weekly, bi-weekly, you can do once a month. You'll get just a box full of really beautiful, locally sourced herbs, fruits, vegetables.

You can kind of just get creative and try things that you probably have not seen even at the grocery store. And then what would you say to somebody who's like, okay, but then I get colrobby, and I don't know what that is and I don't know what to do with it. Yeah, what a fun problem to have. But I understand, especially if you're not somebody that cooks a lot, that can be really overwhelming. Don't be afraid to Google it and just see what is it similar to? So if you get that and you find, oh, this is similar to a butternut squash or a sweet potato, then you know, okay, well, when I cook that kind of vegetable, I'll either cube it up, roast it with some oil, salt and pepper, or maybe I'll turn it into some kind of mash and serve a protein on top. But that is the opportunity. to actually get excited about cooking. Building kitchen confidence I think is so important when you want to eat well. It's really fun to just open your horizons, try new vegetables. And vegetables, produce, fruit, herbs in general are like such an unlock for making food taste amazing. Can you tell us a little bit about how you got into eating the way that you eat? And you have

quite a journey that brought you to this whole life. Yeah, yeah, absolutely. So I've always loved cooking. And I wasn't necessarily cooking from a lens of health. And I know how. healthy kind of means something different to everybody. But it wasn't something that was going into my cooking journey at all. But about eight or nine years ago when I was in college, I realized through just health issues that I needed to change the way that I was eating. And I knew that I loved to cook. So it kind of kick started this whole journey of me trying to figure out how to make healthy food taste good. And that's when I started documenting what I was doing on Instagram, not thinking it would ever turn into anything like this,

but just because I love to share my food photos and I was just having a lot of fun with it. And I was learning a lot, so I was really inspired to share. I was like, did you guys know that if you eat protein, you're going to feel full and you're going to feel better? Just very basic things that I had at least not really learned. Like growing up, I just had no education around nutrition at all. So I started to document the process and then learn how to cook food in a healthy way

that tasted really good. I started sharing the recipes because people started to, ask, how do you make this? And it looks really good, but what are the steps? And then I started writing them down. And I was definitely not perfect at the beginning. But over time, I feel like I've really unlocked how to make plants and protein tastes really good and be fun to make and not so hard. And what difference did you see in your health and in your own life? So many things. But for me, I had a pretty significant weight loss, which was just a side effect of changing the way I eat. Like, I was eating a lot of processed food. And I just wasn't really being mindful about what was

going on my plate. I also had just really bad like GI problems. I had acid reflux, which was having a huge toll on my life, especially in my last two years of college. And my base was just not really feeling good. So every day I kind of woke up not feeling great. And it took me a while to have that connection that what I was eating was causing it, which sounds so basic now. But at the time, again, I just didn't really have that kind of education. So when I started to cut out ultra-processed food, alcohol, some of those ingredients that were not good for my body. And it took some trial and error to figure out what that actually was. But just kind of going back to whole ingredient type foods as much as possible, I started to feel

a lot better. And then I learned more and more. The acid reflux, weight loss, mentally feeling better. I know you talk about a lot in the podcast how it affects your mental health, what you're putting into your body. Even, you know, my relationships, like how my family ate when I started to eat healthier and share in my recipes and just like my lifestyle, my routine of doing these grocery shopping, meal planning. It had an effect across my whole family. I love that you say that because I do

think one of the most common questions that I get is I'm on this health journey and I want to bring other people along in this health journey with me. How do I do that? And you kind of are saying, you model it, right? Because that's the best way to get people on board or do you have any other tips for bringing other people along? Yeah. Modeling it, I think is huge because you don't want to force people into it because they're probably not going to be as willing to if you're like, no, you're not allowed to eat X, Y, Z anymore or whatever it is. So modeling it was big and it's been a long time that I've been on this journey. So once my family saw the results of me changing my plates, I think that was really impactful,

but also bringing them into the process. Like when I'm talking on the phone to my parents on the weekend, I'm asking them, what's on your meal plan for the week? Or have you gone to the grocery store yet? What are you making? Or I'll say, hey, I made this recipe this week. And I think you would really like it because I know what they like. I'll share food with them when I'm with them in person, which is obviously an amazing thing

to be able to do. And I'll share just why, like why I feel great. Meal prepping is something that I love to do and that I recommend to a lot of people. So even just explaining to my parents who are both very busy working whole time, or my sister who has a new baby and is working full time, I meal prepped on Sunday and it just made my life so much easier. And now my sister, she follows all of my meal prep plans. And that's so fun. So we'll talk about like, oh, what did you think of this this week? It's just a way to bond. I bring Brian, my husband into the meal prepping for the week and he's gotten really into it. We talk about, hey, what are we craving this week? What did we get at the farmer's market? Making it just more of an experience that's fun is so important because we all have to eat.

So being able to make it a fun process, something that makes you feel good, like emotionally too. Like we shared this meal. We came up with this idea together. That's really fun. Okay. And I promise we're going to get back to tips in a second. But I do want to ask because you were like Joining a CSA or eating locally is not only a great way to get more nutrients on your plate, but also to save money. And you're sort of famous on the internet for helping us make our dollars go further when we're trying to eat well. Can you share maybe your two favorite tips in terms of saving money while eating well,

eating healthy, nutritious, delicious food? Yeah. Love to talk about this. My background in making these budget-friendly meal plans and kind of how I went viral initially is because I needed to be making budget-friendly meal plans. had just graduated college, was living on my own for the first time and just didn't have a lot of money. But I was on this health journey where I was trying to change my plates. I was trying to lose weight, just get healthier. I every week sat down and made a meal plan for the week and I would

focus on using overlapping ingredients, which is my first tip, and creating meals that did not cost a lot of money, but had a really big payoff in terms of, you know, how I felt all the vegetables, keeping me full. Tip number one, when I'm sitting down to make a meal plan and I talk about this a lot in the book, and this is what is shown in all of the grocery lists and meal plans that are in the book, is if I'm buying one ingredient, I am using the entire thing. And that's a huge way to immediately cut down your grocery spend. You have to think about your meal plan holistically. You can't think about I want to make this recipe, this recipe, this recipe, this recipe, and this recipe for the week. And there's no relation between them. And it sounds obvious, but a lot of people are not doing this

when you're making your meal plan. And meal plan can mean different things. Like I plan five dinners for the week and then I pick one to two breakfast and lunches to prep. That's my meal plan. You can be different, but even if you're planning three dinners to make and you're planning on using leftovers, you have to consider what did you use in maybe meal one that you could use in meal two and then maybe even in meal three. So an example would be if you're using half a jar of sun dried tomatoes, which is an ingredient that can cost a little bit more. Or you're using half a jar of calamada olives. Then what's another meal that you can make that uses it in a different way. So it keeps things exciting, but you have not wasted any food. It's not going to go in the

trash in two weeks. And you don't need to buy a separate quote unquote specialty ingredient so that you can make another interesting meal. So if I use the sundried tomatoes in a one pot pasta, then could I also use it in a chopped salad with chickpeas and tons of veggies? Or can I blend it in my blender with cashews and a little bit of broth and then make a creamy sundried tomato sauce that's going to go on a sheet pan meal. Getting creative with your ingredients and with what you have is a great way to not only save money, but still eat really delicious and nutritious food. So that would be tip one. I think the second one that I would choose is buying in bulk when you can or just being strategic about the way that you shop. So if you see something on sale and you know that it is used in your meal plans or, you know,

whatever dinner is you're having for the week a lot or whatever you're making for breakfast or lunch, try to stock up on it if it's something that you can freeze, throw it in the freezer. Oh, when you're at the store and you see that your ground turkey is on sale. Also pick up five pounds of that if you have the room. Yeah. So kind of like figuring out what those basics are, your pantry staples, your go-to proteins, your go-to, anything shelf-stable, of course, is super helpful. And then either like bulking up when it's on sale or, you know, going to a store where you can buy in bulk, or you see that it's at a really good price, or it's seasonal. So it's a little bit cheaper. I love to get a bunch of basil in the summer and then chop it up and freeze it in a little ice cube tray. There are a lot of ways to make eating well

more budget-friendly. And I love to share those tips because I think in the world today, a lot of things that will make you healthier, make you well, is just like trying to get you to buy something or it just feels not accessible because it is very expensive. There is hope in being able to be healthy, whatever that means to you, without spending so much money on all these different things that you really don't need. Yeah, I completely agree. That actually is a good segue. into my tip five, which is to add fiber to every single meal. I think that last year was maybe the year of protein. I think this year might be the year of fiber.

Over and over and over, experts come on the podcast, and they stress the importance of fiber. And I'm going to connect this to your tip because I think that beans are just one of the best, best things to include in our lives for fiber. They are affordable. You can add them to almost anything. You can blend them in with a red sauce to make your pasta sauce,

have more fiber and more protein in it. You can add it into a salad. You can add beans into a curry. I make this like, well, my meal prep person makes this like chicken satay curry that we use chickpeas as a basin. And it's phenomenal. So I just think there's almost no recipes I can think of that could not have a bean, a black bean, a chickpea, a white bean added to it.

And so always just saying like, how can I add beans to this? You're going to get in your fiber. You're going to make it taste really delicious. And beans are one of the most affordable foods that you can get. And you can stock them up in your pantry. because they come in a can. Yeah. Or you can buy them dried too and then have a huge bulk.

You are, that is a level that I... And I'm not saying you have to. But if you, you know, depending on who you are. Yeah, yeah, yeah. I think it's a trade-off too. Like, there is a trade-off between time, energy, and money. Yes. When you're cooking.

And it doesn't have to always be the same either. Like, there are some weeks where I'm prioritizing saving time. There are some weeks where I'm prioritizing saving energy, which are a little bit different. And then there are some weeks where I'm prioritizing saving money or meal plans. that do that, and you can make adjustments for that stuff. I think that's super smart. Okay, so that's my number five. Add beans and also add fiber in any way that you can. I think that just, if you are adding fiber to your meals consistently, you're going to be helping your gut health, you're going to be helping yourself stay full or longer, you're going to be helping give yourself more energy,

all of these things. So I'm always adding beans. I'm adding like woodier vegetables and stuff. I also do, I shared this last year on my healthy eating episode, but I love to add basil seeds to water with electrolytes in it and I stir it up. And then you let it. the basil seeds, which are really similar to chia seeds, you can get them on Amazon. They have significantly more fiber, significantly more protein. Chia seeds work for this too, though. I'll start up and then I'll drink it and you have this like high fiber, delicious, almost like boba. Yeah, you've been doing this as long as I've known you. I know. I love it. And it's so good when you travel because it is the antidote to travel constipation, but just in your life, if you're like,

I'm probably not getting enough fiber, which I think 95% of people in the United States are not getting enough fiber. So if you're sitting there thinking it might be you, it probably is you. Just add chia seeds, basil seeds, electrolytes to water, let it sit for 10 minutes, drink it up. That's going to hugely increase your fiber. But just think about how can I add fiber to every single meal. You can Google high fiber foods, add them to every single meal. I'm genuinely confused how master class gets literally the absolute top people in every single field to teach every single one of their classes. I use it when I want to learn things directly like the cooking class from Thomas Keller has all of the wisdom that you would normally have to go to culinary school for.

But also, I'm being honest, this is like a use case I don't hear a lot of people talking about. I'll just watch it for entertainment when I want to do something that's far more interesting than scrolling. Christina Aguilera taught me to sing. Shan Boodrum's Art of Mastering Confidence and Sex Appeal class. It's 10 out of 10. There's menopause classes with leading doctors. There's script writing with Mindy Kaly. Literally, you name it.

They're on masterclass and it is such a good way to get off your phone but have something that's like not quite as long or hard to get into as a TV show or a movie and that it just keeps you entertained and interested. And you are learning. There are over 200 classes from the world's best all for just $10 a month when billed annually. And you get unlimited access to every class on the platform so you can learn at your own pace whenever you want on your phone, your computer, or even in audio mode like a podcast. If you're looking to stop scrolling and start consuming entertaining content that makes you feel excited and helps you learn, Masterclass is it. And the best part, every membership comes with a 30-day money-back guarantee so you can start

learning risk-free. Right now, our listeners get an additional 15% off any annual membership at masterclass.com slash Liz Moody. That's 15% off at masterclass.com slash Liz Moody. What is your number four? My number four is when you're prepping ahead or you have leftovers, which I highly recommend, use clear glass containers. And the reason that this is really important is twofold. One is that you want to see what's in your fridge. This also saves you money because you're not going to be wasting food, throwing things out at the end of the week. You go to get takeout because you didn't bring what you had in the back of the fridge to work. And the other thing that's really helpful is when you use a glass container, you can reheat

your leftovers or meal prep directly in the container, that just takes away the friction, especially if you're storing things in like a big plastic container, then you need to like scoop out whatever the serving size is and then put it in another dish, reheat it in whatever way. Like, you can put a glass container right in the oven if you want to and re-chrisp your veggies so they're super tasty. If you are storing things in a way that is annoying to you to reheat and eat, the odds that you're actually going to eat all your meal prep just goes down so fast. So I think people miss that. It's not just about doing the work of meal prepping, prepping head, or even just like storing your leftovers, but actually doing it in a way that has the least amount of friction so that you can

actually eat it. Like you're having a busy workday. You're doing a ton of calls. You want to just be able to pull your glass container out of the fridge, take the lid off, reheat it, and you're set. You don't need to do anything else. We store 100% of our meals in single serving container. So even if Zach and I are eating them or even if we have like friends over for dinner and

we're serving them meal prep, we just heat up the individual portions. We have one soup that I can think of in our freezer right now that's in a bigger container and it sat there for five months. You have to be like, okay, does everybody else want this right now? Like we already, yeah. So I do think that single serving containers, I just buy ones on Amazon. I think they're 14. Do you remember what ounces is like good for single serve?

Because I remember asking myself that when I was first buying. It depends on what you're making. So I do like to have a few different options. But I have like a three cup yield one. I have a two cup and then I have some that are like a little bit bigger and a little bit smaller. You know, you can't go wrong. I would say when in doubt do like, you know, what you're kind of picturing when you think of just like a rectangle.

Yeah. I think that's a genius tip. Okay. My number four is to add one bitter food to your meals for digestion. I still remember when I was working as an editor in New York City, I interviewed this doctor who was like the doctor to all of the top models at that point. And I was like, what's your biggest secret that you have? And he was like, add bitter food to anything that you eat.

We do not think about bitter enough. And bitter is going to stimulate digestion. So that can be literally like drops of bitters or like you would put into a cocktail that will work to stimulate your digestion. But also if it's like watercress or arugula or anything that's going to taste bitter on your tongue, that's going to stimulate your digestive juices. It's going to help you get more nutrients out of your food. It's going to help you feel less bloated after anything you eat. It's going to help get your digestion going. So you're going to feel really good after everything you eat.

So I love like if I'm eating pizza, sometimes I'll put some arugula and I'll just toss it with olive oil and like lemon and salt and I'll put that on top of the pizza and it's so, so good. but I just feel like there's a lot of opportunities to throw a little bitter in, throw a little lemon juice, lime juice, things like that. It's going to help your digestion. But I also think it helps balance the flavors of it is. So think about bitter as a component of food. And not to mention adding those kind of more complex flavors, I guess you would call them, does help you realize, oh, this tastes really good together. And I've never really tried this. If you're somebody, I grew up as a very picky eater. So if you're somebody who's not really, like, one to try something a little bit more out there, adding something that's bitter like vinegar can do that in a little way where you're like this had

this depth of flavor that I'm not used to and that also will give you more confidence to like try things in a different way and start putting them into the mix. You're like am I a fancy chef right now? Yeah. It's like this tastes like something that I would eat at a restaurant. Like ate at a restaurant. Yeah, which is always exciting. My number three is if you can and you have the time or there is a day where you have some extra time when you're pre-mints or chop things and then individually portion them out like we just talked about and freeze them. So an example of this would be I like to mince a bunch of garlic at once because mincing garlic is annoying and it is usually the thing that slows me down when I'm cooking. Do you ever just do it in a food processor when you're doing a ton of once?

And especially if you're doing a ton of ones. If you're doing a ton of ones, because I'm not going to sit like that. Yeah. I like to use just like a grader too, like a microplane. You get a really good flavor in things like garlic and ginger is another one that I like to do this for. And then put it into like if you have a little ice cube tray and you can put it in there, you can also just put it on a plate and then put it in the freezer and then once it's kind of like frozen stuck together. Like break it in the little pieces? Yeah. If you put in an ice cube tray, do you do olive oil or anything?

You just like put it in. Normally no. But you can't, if you know that that's a combo that you're often doing, you want to be careful because if you're just like heating up olive oil with garlic, you might burn the garlic, especially if you're going to be adding in a lot of different things. But you don't even have to do that. Like take a little ice cube tray, mince a bunch of garlic, mince a bunch of, ginger. I like to even do like shallot and onion. And then individually portion them out in whatever

the most common portion you use. Like for me, I'm probably most commonly doing like four teaspoons of minced garlic. Oh, that is so smart to think about the amount you're using later ahead of time and do it in that portion. It's actually similar to freezing your meals individually. Like, think about the portion size. Yeah. So smart. Definitely. And it's also nice because if you haven't done this kind of piecing together the meal plan like I talked about with these overlapping ingredients, you can still save money by doing that. So if I've used, let's say, half of a bell pepper because I needed half a bell pepper for a recipe, and then I had the extra, I'll chop it up and then put it in like a little silicone bag or however I want to store it. And then that will be in the fridge. So next week,

when I'm putting together my meal plan and I'm thinking about what's in my inventory, what's in my fridge freezer and pantry, oh, I have that half bell pepper in the freezer. Could I throw that into a meal? and it feels small in that one instance. But yeah, maybe that saved you $1.50 that week. But over time, the amount of money you can save an amount of waste that you can prevent, which is also obviously so important, is huge. And it's really satisfying. Yeah, it is really satisfying.

And also, like, truly chopping garlic, chopping onions, the most annoying part of making any recipe. And we know from every bit of habit research that exists that we want to make the habits, we want to have easier, we want to make things we don't want to do harder. So you're eliminating that friction. by having this hard part of making yourself a healthy dinner ready to go in the freezer, which makes you so much less likely to be like, oh, I'm too tired. I'm just going to order take out.

Yeah. And I would argue it's even easier than buying pre-chop at a grocery store, which is still valid if you're having a busy week and you just want to go pre-chopped. You can spend an extra couple of bucks. But it's like you can chop it in the size that you know you use. Because sometimes when I get pre-chopped at the grocery store, it's not even chopped in the size that I wanted. and then I still have to go back in with my knife and like rechop everything.

And you can measure it out. Like if you're buying pre-chop and you're like, what was the yield of that and how does it translate into a recipe? So it's like you're in control. You're saving money and you're doing yourself a favor for like a month from now even. Love it. Okay. My number three is to cook and cool your carbs.

And then I'm also going to add to that cook pasta al dente because both of these things are going to create more of the type of starch that's going to make these foods better for your digestion. So when you cook a carb like a sweet potato or sourdough bread or anything that's just like a carb, essentially, you cook it and then you cool it. It actually turns the type of starch that's in that carb into something called resistance starch, which is really, really good for your gut microbes. It's going to feed your gut microbiome. It's going to digest slower. It's going to have a more stabilizing impact on your blood sugar.

So your body is going to receive that carb in a completely different way. I love this because I think it's a phenomenal argument for leftovers in general, which is my favorite thing to eat. But I also just love it. It's just like a little thing. It's like if I roast a bunch of sweet potatoes at the beginning of the week and then I put them in my fridge and I eat them throughout the week, my body is going to react to those sweet potatoes differently than if I just ate them warm. And then the pasta al dente, I think, is really interesting because it's going to have a completely different impact on your blood sugar if you have al dente pasta. And if you have mushy pasta and it tastes way better. Way better.

So just cook your pasta a little bit less. And then also while I'm on my pasta, I'm going to get out of pasta high horse, salt your pasta water. Like, there is no amount of salt that you can add at the end of a meal that compensates for not salting throughout your cooking. This is not a health tip. This is just like if you want your food to taste good, you have to salt throughout. So like if you're sauteing something, you're adding your onions, add a little bit of salt there. You're adding your vegetable. Add a little bit of salt there.

You're adding your meat. You want to add salt there. You want to add salt at every component of your dish just a little bit. It's not going to make your food taste salty. It's going to make your food taste seasoned. And if you don't do it. do that. There is no amount of salt you can come in post facto with that will make it taste seasoned and delicious and good. And the amount of people who are not adding enough salt to their pasta

water and then they're like, why does my pasta not taste good? Add far more salt than you think to your pasta water. I would argue that is in a way a health tip though, because if your food tastes better that you're making at home, which in many instances is just going to be healthier than maybe ordering out or wherever you're getting it from, it's more likely you're going to continue to cook at home. to continue to eat healthier food, save money, and do all those things. Yeah, I agree. Okay. My number two is to have just a base lazy meal. So it's something that when you come home from work, or you're making your meal plan, and you have no creative energy to come up with something, you just know I can make this. And it's going to take me very little brainpower because I know it

like the back of my hand and I know I'm going to like it. So for me, I do a one pot chicken and rice. and that's my base meal. And there are so many ways that I can customize it depending on what I have on hand, especially if something's going to go bad and I need to use it up. What's in season? What spice mix I have leftover from something that I didn't use all of or what half liquid I have left over from a recipe that I didn't finish? What protein do I have in the freezer and the fridge that I need to use up? So finding that kind of base meal, I love doing a chicken and rice. If I am cooking in the fall and I have butternut squash on the counter and I have some shallot. I have some time. I'll just throw all that in and it's like the most delicious fall chicken and rice. Those kinds of easy base meals that you know

you can make and you always have the ingredients on hand. And then when you're at the grocery store and you see something on sale and you're like, oh, that's in my base meal. Like I just saw a huge bag of brown rice on sale and I know that's in my base meal. Then I'll just stock up because I know it's going to come in to use it lasts forever. So why not just pick it up? So having that kind of thing. makes it feel a lot more doable because I think so many people, especially around this time of year, feel like they need to completely recreate the wheel of eating well or coming up with these really creative, unique meals for them or their family that's going to be healthy, have all these vegetables, taste good. But I feel like that's where a lot of people get it wrong

because it's just too hard to keep up with. So if eating the same base dinners every week is something that's going to make it more likely that you're going to be able to keep up this kind of habit because it does take time and energy to figure out what you're going to be cooking. As much as I try to reduce that for people, like you have to have a plan and you have to put thought into it, then that's the way to be successful with it versus, or we're going to try this completely out of the box thing. It's important to try new vegetables, like get that plant diversity, shop seasonally, utilize those things that are going to be helpful throughout the year. But especially in those weeks when you're really just in the thick of it and you need something to get on the table and not,

you know, make an Uber Eats order or whatever it is, those are. are the kinds of recipes that come in handy. I'm trying to think about what my base meal would be. I had this my cookbook, actually, like a sauteed kale with sausage situation. I'll do that because you can use any different type of sausage. You can kind of like season it differently. Is it okay to like scrambled eggs with veggies in it and like some sourdough? Oh my God, yeah. Like one of my base meals beyond the chicken and rice is I love to make this like high protein pizza crust. I use gluten-free flour. You can use all purpose in Greek yogurt. And then it makes this high protein pizza crust that's so easy to put together. And then you can even make that ahead and do a

little bit of like a partial prep, but it cooks very quickly. And then that's my base. And I'm like, what do I have in the fridge? Do I have like chicken sausage kale, white beans and pesto? And I'll just like put it on the pizza crust and bake it for 10 minutes. That's one of my base meals. Wait, and you don't have to like let it rise? No. And it's good? Yeah. Okay. It's in the book. Okay. I'm intrigued. I very rarely get genuinely excited about skincare, but this is one of the most innovative products that I have come across in years, and I'm so obsessed with it. I've been telling all of my friends to get it, so now I need to tell you guys. Here's some science first. Your skin isn't just getting older. It's being actively broken down by something called senescent cells. These are cells

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a vegetable that's high fiber, which not all vegetables are, which I did not know for a very long time. Like, I thought I was sitting there with my cup of spinach. And one day, I looked up the fiber and spinach. I was like, oh, there's like none. The payoff is not as high. Who knew? But a high fiber vegetable. So just look that up. Or again, beans, like shout out beans for. And then I'm also thinking, how can I have some sort of antioxidants in here? So those are the things that have those really beautiful colors, like purple cabbage. Or if I don't have antioxidants in my meal, I'll be having like a little bit of berries with it. Or I'll throw some berries in my salad, raspberries, blackberries, things like that.

I've been trying to prioritize this. I did a bunch of blood panels this year. And then I worked with my RD to work with the results of those blood panels to reform my diet. And she was like, your inflammation levels are such. I have a lot of stress. we're working on that too separately, but she's like, your inflammation levels are such that you really need to prioritize having more antioxidants in your diet.

And I realized that hadn't been part of my meal equation. So now I've been thinking, okay, so I'm adding my protein, my fiber, my antioxidants. And then I also try to add some sort of ferment to at least one meal a day. So that could be putting some miso soup in something. That could be doing some sauerkraut on top. Or I love fermented carrots that you can get at the grocery store. There's like a turmeric carrot shredded blend that's pretty widely available. I'll put that on top of something, some sort of yogurt, something like that.

Sometimes I'll just have kaffir on the side if I can't find time for a ferment in that day. But it's really those four things. And I'm trying to do that for most of my meals a day. And I feel like when I'm covering that, it makes it more brainless. Like I don't need to think about all of these other things. I'm not counting macros. I'm not doing any of that. I'm really just like, do my meals have these components?

And that is really helpful for me. I did a podcast with this doctor who's one of the most cited scientists, the world and he works with cancer patients. And he said on that podcast that when he is working with somebody who has cancer, one of the very first things that he does is has them add incredible amounts of ferments to their diet, like tons and tons of fermented foods because of the incredibly well-researched impact that ferments have on our immune system function. So it's really supporting and bolstering your immune system in a way that almost no other food on the planet is. and I'm like, okay, if he's doing that with cancer patients, like, I want to be doing that

in my own way in my daily diet. And that was really all of the convincing that I needed to really prioritize fermented foods in a way that I hadn't been before. So that's my equation. And I find it really helpful. And I also feel like it's important to say that the more fermented foods or like vinegary foods that you were talking about earlier that you have, it kind of can change your taste.

Like, I feel like I learned this from you. Yeah. Yeah. And your gut microbiome. Yeah. Because it is, if you're like me, grow up picky eater, having a mouthful of kimchi is like not your favorite thing. If you just have a little bit once a week even for a few months, you'll start to crave it.

Same with any food. So I think this is so important to talk about. The foods that you eat are changing in real time, your gut microbiome and your oral microbiome, so they are changing the cravings that you have. Thank you so much for bringing it up because I do think that we're kind of like, oh, if I don't like something now, I'll never like it. And it's not only like, you might like it, you might actually crave it. It's going to change the foods that you get excited about. So just kind of like lean into it. Trust the process. I can personally say that too because when I first, you know, knew that I needed to eat healthier. I was like, how am I going to do this? Because I don't like eating healthy. Yeah. And I think a lot of people probably feel that way. And there is a way to like eating healthy and it's starting to eat a little bit healthier. So just have a couple of bites of the kimchi or sourcrow. Or even if it's like you're so new to you, you know, start mixing in a hidden veggie into your meals, blend it into a sauce. And then the more that

you have it, you're going to be like, oh, that actually sounds kind of good because it happened to me personally. What are your favorite ways to hide veggies and meals? My favorite way is, like, the easiest is just like a pasta sauce, especially because you can throw in so many vegetables into, like, roast them on a sheet pan, put tomatoes in there, and then just blend it. You could do a little water or broth. And then you can freeze it in individual portions. So that's why it's my favorite, because it's so low lift. And then make some meldente pasta. You can read it. You can re-es reheat your block that you throw, I like a little silicone cube for freezing sauces, and then you can just throw it right in. Other ways, don't underestimate the power of chopping something really small.

No, that's fair. Yeah. Like, if you don't like to bite down on a big broccoli florette, then chop it so, so small and it almost melts in. Here's another one, you know, adding cauliflower rice into your rice or your quino or whatever grain that you're making. It's like make it in a way where you don't really notice it. And you could even do that with like finely chopped broccoli, finally chopped cauliflower, kind of any vegetable. Finely chopping when in doubt is a great way to enter veggies into your diet, even if it's like a couple of tablespoons at first. Okay. Your number one, do you want a drum roll? So hard to pick. My number one is number one because I feel like it's the most doable. And it's cook once, eat twice. So whenever you're cooking, let's say you're cooking your dinner. And

you know that you have four mouths to feed. If you're going to be making a meal that makes four servings for dinner that night and you have four mouths to feed, if you can just double the recipe, you've cooked once and then you've either made tomorrow's dinner, you've made tomorrow's lunch for you to take to work, or you've stored your sweet potatoes separately from something else and you can make a whole new meal out of it and it's a little bit of like an ingredient prep situation. but if you're already in the kitchen, try to make it worth your time.

And that can also kind of extend to like, if you're in the kitchen already and there's something simmering on the stove, what can you do during that time if you don't have something else to do? Like, could you get ahead on mincing up the garlic that you're going to freeze while you have 10 minutes for your rice to cook?

Those little pockets of time that you're probably not going to feel doing something else. Like if you're just going to go on your phone or something or you're going to watch a show while you're waiting for your meal to cook, try to think about what could I fill that time with that's going to pay off later. I already have my cutting board out. My knife is already dirty. I already have some dishes that I'm going to have to do. That is just a great way off the bat to be like, I just want to make getting

healthy food on the table a little bit easier. Just cook once or eat twice. I love that. I do think that we sometimes underestimate the hump of just getting into the kitchen in the first place. So you're like, you're already there. You already have that momentum. Use it so that you don't have to have that startup costs in the future. Yeah, and the cook time is a huge one. I like to meal prep my breakfast, but if I'm not meal prepping breakfast and I'm making like a scramble or something like that, while I'm doing that, or maybe I'll put it in the oven for a minute just to cook up and it's kind of like a frittata situation. While that's happening, I might partially prep a little bit of my dinner for that night. So I'll put my chicken in a marinade that's going to be my dinner later that night

or I'll quickly whip up a vinaigret that's going to be on a salad that I'm going to have for lunch. Or I'll chop up the veggies that I want to cook for like a sheet pan meal that I'm going to have later in the day. So doing those little acts is so helpful and just takes away that dread at the end of the day where you've done no prep. And there's benefits to chopping your veggies ahead of time. Yes, there is. Where'd you learn that? Maybe from you. Yeah.

So that's specifically for cruciferous vegetables. so things like broccoli and cauliflower and cabbage, if you chop them and you let them sit for about 40 minutes, it develops a compound called sulfurophane, and that is incredibly good for our bodies, for our brains. It's a nice reason to get ahead on stuff. And garlic too. And then garlic 10 to 20 minutes, you're developing Allison,

which is really, really anti-microbial, antiviral, all of these incredible things for you. Okay, my number one, and I might get some pushback on this. I'm curious what you think about this, but it's to eat dinner for breakfast. I have completely eliminated breakfast foods from my diet, although interestingly, I said earlier that I will eat breakfast foods for dinner if I like don't have something prep. The scrambled egg situation is good. But I'm just like, who said that this food goes at this time, especially because

if you go to different cultures around the world, they're eating completely different stuff at different times of the day. And I've found that most of the foods that we commonly call breakfast foods in this country do not give me the energy that I need, the mental health. benefits that I need to go throughout my day and feel the best that I can feel. So I have fully eliminated breakfast food from my diet. I just eat like this morning for breakfast. I ate beef meatballs with like a bulgogi seasoning and shredded carrot and green beans that I had prepped in my freezer. I just took it out and microwaved it. For me, breakfast, lunch, dinner, they're interchangeable. They're just meals. Yeah. And I'll pull out something that I have pre-prepped and I'll microwave it and I'll eat it for any of

those meals. And my energy throughout the day is night and day. It is so different eating something that is hearty, that is much more dinner-like for breakfast. It's changed my life completely. Yeah, I love that. And I'm on board 100%. And I would say the reason why that works so well, too, is because you're having probably a savory breakfast. Yeah. Because you're having dinner foods, which are savory, I guess, compared to what you might think of a breakfast food. But also, you're probably getting enough protein and getting enough fiber. So it's like those are the elements that I'm looking for in a breakfast, whether I'm calling it a breakfast food or not. And I know some people like something feels like breakfast to them. They want to have it during breakfast time. I think like do what

works for you. But it's thinking about what are the actual components going into that meal. Because if I'm making a breakfast recipe, I'm going to make sure like you said, it's going to have the fiber that I need. It's going to have the protein that I need. I'm not going to be hungry in 20 minutes because I grabbed like a granola bar that had three grams of protein in it. And also I probably spent more money on it than I would have spent if I just, you know, had some of my meal prep that I had. And it also helps with making sure you use up all the leftovers or meal prep. Because if you're only allowing yourself to eat certain things during certain times of day, maybe you just couldn't fit it in because you had other plans. You went out to dinner. You never had it. Like so I'll have my

dinner meal prep or my lunch meal prep for breakfast all the time. You do you. And sometimes I'll have like the sweeter breakfast foods for like dessert. Almost like I'll have them after dinner like a waffle or a pancake or something like that. Well, it makes more sense. Like blood sugar levels wise. And if you want a little sweet treat after dinner, I'm going for anything. French toast. It's phenomenal.

Yeah. Yeah. Love it. Okay, Jen. This was amazing. Tell us about your beautiful book. Don't think about dinner. I'm so proud of you.

If you're listening and you're not familiar with Jen and mine's history, Jen and I work together for like you're my first full-time employee. Yeah. And it has just been so. insane to watch your journey, the empire that you've built. And I'm so proud of you. And I'm so proud of this beautiful book. And yeah, tell us about it. Thank you. I can't believe it. So, well, first, I want to say, yes, working with you was so inspiring for my journey. And I've always looked up to you throughout this process, even seeing you do your books. I learned so much. Writing don't think about

dinner. This has been a dream of mine for a long time. And the reason that I wanted to write don't think about dinner is because I felt like the cookbooks that I had were missing the parts that I actually needed help with. So I didn't really need another book of recipes, although I love this book of recipes and I know everybody is going to love it. There's over 125 recipes in this book and they're amazing. But I needed everything before. I needed to figure out what I actually had to keep on hand so that I can make a recipe. I needed to figure out what kitchen equipment I needed to keep in my kitchen so that I could make this recipe. And I also wanted to save money. I wanted to save time and energy. I just wanted to be prepared for all the

moments before I actually got into the kitchen. It was like, oh, I want to cook something. Because I don't think most of us are going to our shelf of cookbooks if we have them, opening it and being like, oh, I'm going to choose a random recipe that we're going to make tonight. Because you don't have what you need, like physically and mentally. You just don't have what you need. So don't think about dinner is meant to first kind of walk you through the process. For somebody that wants to use it as more of a tool to make your life better, that's what it's going to do for you. So there are 12 weeks of meal plans directly in the book that gives you a color-coded grocery

list. So if you want to take out one of the meals, you can just not get one of the colors. And the grocery lists are developed to use everything that you buy. So like I talked about with reusing ingredients, if we use half a can of coconut milk, the other half will be used later in the week. and that is the same for every list and all the ingredients in every list. And each list is going to give you everything you need, your pantry staples and your grocery list broken up by category.

And then that's going to give you five dinners to make for the week that each make four servings. So depending on your family size, who you are, you can make adjustments for what you need. But it's meant to take off that mental load, the decision fatigue of what I'm going to make. You can use Don't Think About Dinner as a legitimate guide to your three months of making meal plans and kind of learn this process. Or you can use it as like, I just want to look.

for a recipe. It's really, however, people want to use it. But there is all different chapters in there. We've got breakfast and lunch that are geared towards prepping ahead. There's dinner recipes, 60 dinner recipes with all different things like one pan meals, 30 minute meals, plant-based meals, high-proteen meals. And then there's also, you know, desserts, snacks, sides, drinks, everything that you could possibly need I put into this book. Amazing. It is such a, it's like two books and one. It's like here's how to meal prep. Here's how to eat more nutritiously, more easily. And then also here's a bunch of recipes that you connect with that. It's a phenomenal book. Where else can people find you on the internet? You can find me at

Jenny It's Good with three O's everywhere on any platform, Instagram, TikTok, YouTube. You can find me at the E Good Newsletter on Substack. I would love to have people join my email list and just see everything else that I have coming up. And then you can get, don't think about dinner, anywhere books are sold. Just go to jenniesgood.com and you'll find everything you need. Amazing. Thank you, Jen. Thank you so much. Unfortunately, that is all for this episode of the Liz Moody podcast. If you enjoyed this episode, I would so appreciate if you would share it with somebody that you think would love it too. It is my goal to get as much life-changing information out to as many people as possible. And you sharing episodes with people is 100% the thing that makes that happen.

I would also love to hear from you in the comments, any thoughts or questions or opinions that you have on this episode. And remember, you can get our free 21-day plan for nutrition, movement, and mental health at lizmoody.com slash January. We are in the middle of our full January transformation series where all month long, we're breaking down the science of real sustainable change to make 2026 your best year yet. I know it's a big promise, but we are going to make it happen. So make sure that you're subscribed to the podcast on Spotify, on Apple Podcasts, on YouTube, wherever you like to listen. You'll instantly be able to see all of the other episodes of the transformation series.

And then new ones will show up right in your feed so you will never miss out on information that could completely transform your life. You can find every single discount code that you heard in this episode and tons more at Liz Moody.com slash codes. It is the best way to save money on amazing vetted products. Truly, our brand partners make the best products in the world. That is why they're our beloved brand partners. And it's the best way to support the show and keep it completely free for you.

And we so appreciate it. Okay, I love you. And I will see you on the next episode of the Liz Moody podcast. Oh, just one more thing. It's the legal language. podcast is presented solely for educational and entertainment purposes. It is not intended as a substitute for the advice of a physician, a psychotherapist, or any other qualified professional. When you think about strength and resilience, like your ability to feel energized, to recover well,

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What I love about this company and what's different than all of the other companies out there that are doing like stuff in the same arena is that you can customize your choices based on the effort that you want to put in. So if you want them to send you ingredients, so you can make your own 20-minute meal and get into your chef energy, they'll send it to you to all be in perfect portions so you'll eliminate waste. Great, that's sorted. But they also have meals that you can just heat up. They have ready-made breakfast, which is always such a tough time of day to get a healthy meal in. They have grab and go snacks. Everything is made from farm-fresh produce with high-quality proteins and you can select by dietary preferences, including Mediterranean

diet, which is the top diet that doctors on this podcast recommend. Also, those things like gluten-free, dairy-free, low-sodium, anything that you need. The food is so good and it's so gourmet-feeling, like you feel like you're at a nice restaurant. We're talking like chicken Milanese with a crunchy cucumber arugula salad or everything bagel salmon with truffle chive potatoes. My favorite recent meal was the creamy lemon chicken tray bake. I had one of those moments where I looked at my plate and I was like, wait, I made this and so quickly, like so easily. It's just so little effort for so much reward. Marley Spoon just makes eating well feel easy instead of stressful, and honestly, that is everything.

This new year, fast track your way to eating well with Marley Spoon. Head to marlyspoon.com slash offer slash Liz Moody for up to 25 free meals. That is right, up to 25 free meals with Marley Spoon. That is Marley Spoon.com slash offer slash Liz Moody. So remember to get the offer in there. Marley Spoon.com slash offer slash Liz Moody for up to 25. free meals.