Simply Well

04/01/2026

Sometimes you put all the work in…
and sometimes you trust someone else’s very capable hands.

Balance isn’t about doing everything yourself.
It’s about making smart choices that still support your goals.

Whole ingredients. Solid macros. No stress.

✅simply well™ approved

— Karen
simply well™

03/31/2026

03/24/2026

Mussels with Udon Pasta

Ingredients (serves 2)
• 1 lb mussels in shell, cleaned
• 1 lb shelled mussels
• 3–4 oz cooked udon noodles
• 2 cups fresh arugula
• ½–1 cup shredded carrots
• 4 cloves garlic, thinly sliced
• 1 tbsp olive oil
• 2½–3 cups broth (chicken or vegetable)
• ¼ cup dry white wine (optional)
• 1–2 tsp chili paste or sriracha
• 2–3 green onions, sliced
• Optional: drizzle sesame oil or chili oil
• Sea salt + black pepper

Directions
1. Build the base
Heat olive oil in a large pot.
Add garlic and sauté until fragrant and lightly golden.

2. Create the broth
Add broth + wine. Bring to a gentle simmer.

3. Cook shell-on mussels
Add shell-on mussels, cover loosely, and cook 5–6 minutes until they open.
Discard any unopened.

4. Add shelled mussels + noodles
Add shelled mussels and udon noodles.
Simmer 2–3 minutes just to heat through.

5. Add vegetables
Stir in shredded carrots.
Turn off heat and fold in arugula to wilt.

6. Finish
Stir in chili paste or sriracha.
Top with green onions and optional chili or sesame oil.
Season with salt and pepper.

Approximate Nutrition (per serving)
• Calories: ~420–460
• Protein: ~35–40g
• Carbs: ~25–30g
• Fat: ~12–14g

More protein
Less filler
Still simple

This is how you build a meal that actually satisfies you
without overdoing it

Real food
Cooked together
Nothing complicated

— Karen
simply well™

03/19/2026

High Protein Greek Yogurt Bowl (No Protein Powder) 🥣

Ingredients (organic when possible):
• 1 cup plain Greek yogurt (2% or whole milk)
• ¼ cup cottage cheese (blended if you prefer smooth)
• ½ cup mixed berries
• 1 tbsp chia seeds
• 1 tbsp h**p seeds
• 1 tbsp almond butter

Macros (approx):
Calories: ~375–400
Protein: ~28–32g
Carbs: ~25g
Fat: ~16g

Approx Cost (organic):
$3.00 – $4.00 per bowl

Why this works:

All whole food protein sources
Naturally rich in probiotics for gut health

Healthy fats to keep you full
No powders, no shortcuts

Real food. Real nourishment.

You don’t need fancy supplements to hit your protein goals.
Just intentional, simple ingredients.

— Karen, simply well™

03/18/2026

🍽️ Honey Soy Ahi Bowl (15 minutes)

Ingredients
• 1–2 ahi tuna steaks
• 1 cup jasmine rice (cooked)
• 1 tbsp honey
• 2 tbsp soy sauce (or coconut aminos)
• 1 tsp olive oil or avocado oil
• ½ cucumber, sliced
• 1 carrot, shredded
• Green onions (optional)

👩‍🍳 How to make it
1. Cook rice according to package
2. Mix sauce: honey + soy sauce
3. Heat pan with oil on medium-high
4. Sear tuna 1–2 minutes per side (leave center slightly rare or cook through if preferred)
5. Slice tuna
6. Build bowl with rice, veggies, tuna
7. Drizzle extra sauce on top

💡 simply well™ tip

You don’t need complicated meals to eat well.

Real ingredients.
Simple steps.
Done in 15 minutes.Simple. Real. Food.

This takes less than 15 minutes, cost under $15, and is made with ingredients you can actually recognize.

It doesn’t have to be complicated to nourish your body.

Keep it simple. Stay consistent.

— Karen
simply well™

03/17/2026

A little Monday indulgence… that was meant for Sunday 🍷

This was supposed to be a slow, cozy Sunday meal… but sometimes life shifts and you go with it.

Flank steak with a parmesan cream sauce, mushroom ragù pappardelle,
and a simple parm and lemon arugula salad… paired with a beautiful Barolo.

Do I eat like this every day? No.

And that’s the point.

Most days are about balance, real food, and nourishment. Meals built with ingredients you recognize.
Food that supports your body and your life.

But every now and then…
you sit down, pour the wine, and enjoy something a little more indulgent.

Because health isn’t restriction.
It’s understanding your body, your choices, and creating space for both.

Moderation. Real food. Awareness.
That’s the foundation.

— Karen
simply well™

03/16/2026

Real food most of the time.
Grace the rest of the time.

Last night’s dinner came together from what we had in the kitchen.

Rotisserie chicken
Sautéed onions and peppers
Fresh mango salsa
Homemade guacamole
Organic whole milk Greek yogurt instead of sour cream

Yes, the tortillas and chips aren’t technically “real food.” And that’s okay.

Healthy living isn’t about being perfect.
It’s about being mindful.

Most of this plate is whole, nutrient-dense food. The tortillas and chips simply made the meal more enjoyable and brought everything together.

Giving yourself grace while still keeping your health in perspective is part of a sustainable lifestyle.

Real food. Real life. Real balance.

— Karen
simply well™

03/14/2026

The best nutrition advice I can give you?

JUST EAT REAL FOOD.

Food that once grew.
Food that lived.
Food that came from the earth.

Not products made in factories.
Not food with a paragraph of ingredients.

Just things like:

• eggs
• fish
• meat
• vegetables
• fruit
• rice
• potatoes
• olive oil
• nuts

Real food doesn’t need marketing.
Your body already knows what to do with it.

The closer your food is to nature,
the easier nutrition becomes.

JUST EAT REAL FOOD.

— Karen
simply well™ 🌿

03/13/2026

Last night’s dinner. Simple. Real. Food.

Wild caught ahi tuna, lightly seared and finished with a soy honey glaze.
Jasmine rice.
Spicy quick pickled cucumbers.
Organic broccoli.

Normally I would roast fresh broccoli, but last night we used organic steamable frozen broccoli, which is what we had on hand. Real life cooking is about working with what is available.

Finished with green onions, sesame seeds, and pickled carrot.

Total time: under 30 minutes
Cost: less than $15 for two people

Healthy eating does not have to be expensive or complicated.
Sometimes it is simply cooking real food at home.

— Karen
simply well™

03/12/2026

If your great-grandmother wouldn’t recognize it as food… your body probably doesn’t either.

Real food doesn’t need a marketing team.

It doesn’t come with a 30-ingredient label.
It doesn’t need neon packaging.
It doesn’t require a commercial to convince you it’s healthy.

Real food looks like something that grew, grazed, swam, or was picked.

An apple.
Fresh eggs.
Roasted vegetables with olive oil.
Wild salmon.
A bowl of rice and beans.

Simple.

Somewhere along the way we were convinced that eating well had to be complicated… calorie apps, powders, bars, and endless ingredient lists.

But health usually starts in a much quieter place.

A cutting board.
A pan.
Real ingredients.

Sometimes the most radical thing you can do for your health is simply return to food your body actually recognizes.

— Karen
simply well™

03/11/2026

The healthiest foods don’t come with an ingredient list.

They come from the earth.
From a farm.
From a tree.
From the ocean.

An apple doesn’t need a label.
Neither does a sweet potato, an egg, or a piece of fresh fish.

When most of your plate comes from foods that look like they did in nature, your body knows exactly what to do with them.

No decoding required.
No marketing claims needed.

Just real nourishment.

Start simple:
Build your meals around whole foods first… and let everything else be secondary.

Your body will thank you for it.

— Karen
simply well™