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This is one of my go-to “sweatpants lunches.” By that, I mean it’s quick, delicious, and so easy to prepare that I find myself making it on repeat. It’s perfect for busy days when you want something satisfying without much effort.
One of the things I love about this meal is how versatile it is—you can easily adjust the portion sizes and ingredients to suit your needs. For instance, if you want to bulk it up, you can add lots of quick-cook vegetables like zucchini, spinach, or bell peppers, which cook in minutes and add flavor, nutrients, and volume.
Check the notes at the end of the recipe for tips on adjusting the chicken and rice amounts to make the bowl work best for your unique nutritional needs. Depending on your density goals, insulin sensitivity, and blood sugar levels, you might find one combination works better than another. You may do best using a full ¾ cup of brown rice and less chicken (getting the rest of your protein in via another protein option.) Or you may do better using a full 4-6 ounce portion of chicken and reducing the rice to ½ cup.
As you continue to clean and build your CLBM (Current Lean Body Mass) and refine your approach on your health journey, you’ll likely reach a point where you can enjoy full portions of both rice and chicken. The key is to find your groove—experiment with these options, assess how your body responds, and make adjustments based on what works best for your current stage.
Remember to give yourself plenty of grace and patience as you learn what feels best for you. Nutrition is a personal journey, and there’s no one-size-fits-all approach. Celebrate your progress, trust your intuition, and enjoy the process!
~Pearl
Chicken Rice Bowl
Description
This quick and easy meal, referred to as a "sweatpants lunch," is a versatile favorite for its simplicity and adaptability. It allows you to adjust portions of chicken and rice based on your individual needs, such as insulin and blood sugar management. Options include increasing vegetables, using more brown rice and less chicken, or vice versa. The recipe encourages finding what works best for your current stage, emphasizing flexibility, patience, and self-compassion in the process. This recipe is part of the Wisdom Recipe Collection.
Ingredients
Instructions
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Spray a medium-sized, healthy style non-stick pan with a small amount of coconut or olive oil cooking spray. Set to medium-high heat, then add diced squash or cauliflower rice.
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If using squash or zucchini, cook for a few minutes until just tender, using a lid to help quick-cook the veggies and take the lid off frequently to toss them so they don’t stick.
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Once veggies are just tender, add all other ingredients except tahini. Toss well in the skillet for another couple of minutes to heat.
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Pour contents of skillet into a bowl, drizzle tahini on top.
Note
Protein Nerd Notes
If you choose Protein Option 1 for this E Meal and use the garnish amount (just 2-3 ounces) of chicken, you’ll need to get more protein via a powdered form. You can have a ½ serving of TH ESSENTIAL, or if you prefer getting super filled up… the Side Protein & Fiber Chocolate Milk should do the trick. Other ways to get more protein would be to use close to a full serving of TH Optimized Collagen in a coffee or tea on the side or by including the PYY Booster using 1 Tbs each of TH Optimized Plant Protein and TH Optimized Whey Protein.
Other Notes
You can use quinoa here in place of rice if your blood sugar is testier with rice or if you just prefer quinoa. Using just ½ cup of either rice or quinoa instead of ¾ may be more suited for you if you still have a long way to go building back your CLBM, or you may do great with the full ¾ cup if you find it better nourishes your thyroid and adrenals. We are all unique and respond differently to different carbs and different amounts of carbs.
