I used to work at a group home with female residents aged 18-21 who were transitioning into independent living. One of them would always talk about how she wanted to eat better. It reminded me of how changing the way I ate changed the way I felt and interacted with others. It helped me stay afloat mentally and increased a feeling of well-being. I wanted her to feel the same. When she was leaving I created an occult box for her, a present to see her off with things she could really use on her new journey. Inside I included a “booklet” of recipes, simple things she could make without even thinking about it (for me if it’s not quick and easy I’m not cooking/making it). This is that booklet.
Breakfast
Every day oats
GF organic Bob’s rolled oats
Rice milk
Blueberries
Sugar free great value syrup
Add 140g milk into small container, then 48g oats, then 15g SF syrup, and last 50g blueberries, leave in fridge overnight, eat in morning.
[296 cals, 6 protein, 56 carbs, 5 fat, 84 sodium]
Egg white breakfast
Egg whites
Veggie sausage
Three Wishes cereal
Blueberries
Maple Leaf Farms RF milk
Cook 100g egg whites in baby pan, sprinkle w/ lemon pepper herb when done, pop veggie sausage into toaster, when done put on napkin in microwave for 45 seconds, set aside. Pour 35g three wishes cereal into bowl, add 50g blueberries and 250g RF milk to cereal, eat eggs with lemon pepper herb sprinkled on top if desired and use Heinz organic ketchup with sausage if desired.
Can sub with hard boiled eggs but macros below will be slightly different because of the yoke unless discarded.
[448 cals, 35 protein, 40 carbs, 16 fat, 725 sodium]
Lunch
Tuna
1 can Safe catch elite wild pure tuna (it is sustainably caught)
Mayo
Dill relish
Cucumbers
Ciabatta bread
Pop corners
Add safe catch elite wild pure tuna (sustainably caught) mixed with 15g mayo and 15g dill relish, serve with 50g cucumbers on 2oz of ciabatta bread (at Panera a loaf is $5) and side of pop corners.
[543 cals, 44 protein, 55 carbs, 17 fat, 1076 sodium]
Veggie Philly cheesesteak
Nasoya organic tofu super firm
Mezetta roasted red pepper strips mild
Mushrooms
Reduced fat Swiss cheese
Ciabatta bread
Pop corners
Slice 91g tofu sideways off of tofu block, so that it resembles sliced meat like you would see in a cheesesteak, add to pan, then slice mushrooms and add 50g to pan, then add 60g red pepper strips to pan. As it all cooks, add garlic powder, onion powder and pepper if desired. When done add everything to 2 oz ciabatta bread and let RF Swiss melt on top, serve with pop corners and use Heinz organic ketchup if desired.
[490 cals, 31 protein, 58 carbs, 16 fat, 650 sodium]
Dinner
Chicken thigh filets
Perdue chicken thigh filets (be sure to get the one that when you look at the back says Fat 6 and Protein 22, this is the healthier one, others will have a disproportionate amount of fat to protein like 20 fat 20 protein, do not get that one)
Bird’s eye frozen broccoli (has good protein)
Uncle ben’s long grain white rice (fastest to make)
GH Hughes Orig BBQ sauce sugar free
Preheat oven to 375. Put 168g chicken on oven tray. Cook 85g broccoli in bowl of water in microwave for 1:40, then drain water and put on tray with chicken. Spray broccoli with great value olive oil spray and sprinkle with garlic powder and pepper if desired. Put tray in oven for 20 mins. Put 90 grams white rice to simmer for 15 mins.
[600 cals, 40 protein, 76 carbs, 12 fat, 378 sodium]
Ground turkey tacos
Shady Farms Ground Turkey (be sure to get the one that says 93% lean, 7% fat)
Cauliflower or Yellow Corn taco shells by Ortega
Lettuce/tomato
Kraft FF shredded cheddar
Daisy Light sour cream
White rice
Green Giant Extra Sweet frozen corn
Cook 168g ground turkey in pan, heat up 2-3 taco shells for 45 seconds in microwave, cook 1 corn in bowl of water in microwave for 1:40, then drain water and set aside until food ready. Put 90g white rice to simmer for 15 mins.
Add turkey, lettuce, tomato, shredded cheddar to taco shells, 60g light sour cream on side for dipping, white rice on side to eat, flip frozen corn on its side to cut off of cob if you don’t want to eat off cob.
[855 cals, 58 protein, 100 carbs, 25 fat, 598 sodium]
Buffalo chicken or shrimp
Perdue chicken breast or chicken breast tenderloins (be sure to buy the one that is boneless/skinless and 99% fat free as the ratio of fat to protein will be appropriate) OR
365 Whole Foods Gulf White Shrimp (always look for “sustainable fishing” or Marina Stewardship Council/MSC stamp because they create a healthy future for the ocean by ensuring the fish is caught sustainably, to prevent overfishing)
Frank’s red hot sauce
Breakstone unsalted butter
Bolthouse Farms blue cheese dressing
White rice
Frozen broccoli
Preheat oven to 375. Put 168g of chicken breast/tenders or 113g of shrimp on oven tray. Cook 85g broccoli in bowl of water in microwave for 1:40, then drain water and put on tray with chicken or shrimp. Put 90g white rice to simmer for 15 mins. While all of this cooks add 11g unsalted butter to baby pan, then add 15g of frank’s hot sauce on top, then melt on stove on low heat while stirring the butter (should be a very light color orange if mixed correctly), set aside.
After chicken/shrimp comes out, use rubber baster to baste mixture on top of chicken or shrimp, then place back in oven for 10 mins so mixture cooks onto the chicken or shrimp (if you don’t do this you may get sick because eating butter outright can do that, so ensure it cooks for full 10 mins). Can leave broccoli on oven tray it won’t overcook.
Dip chicken or shrimp into blue cheese when ready to eat.
[chicken: 630 cals, 47 protein, 76 carbs, 14 fat, 828 sodium]
[shrimp: 600 cals, 34 protein, 76 carbs, 16 fat, 995 sodium]
Salmon
365 Whole Foods Wild Sockeye Salmon (always look for “sustainable fishing” or Marina Stewardship Council or MSC stamp because they create a health future for the ocean by ensuring the fish is caught sustainably, to prevent overfishing)
White rice
Frozen broccoli
A1 sauce (not healthiest but so so good with salmon)
Preheat oven to 375. Put one salmon on oven tray. Put 90g white rice to simmer for 15 mins. Cook 85g broccoli in bowl of water in microwave for 1:40, then drain water and put on tray with salmon. Put salmon and broccoli in oven for 20 mins. Serve with A1 sauce drizzled on top of salmon and lemon all over dish.
[500 cals, 34 protein, 74 carbs, 5 fat, 110 sodium]
Breaded chicken or shrimp
Perdue Chicken breast or chicken breast tenderloins (be sure to buy the one that is boneless/skinless and 99% fat free as the ratio of fat to protein will be appropriate) OR
365 Whole Foods Gulf White Shrimp (always look for “sustainable fishing” or Marina Stewardship Council or MSC stamp because they create a health future for the ocean by ensuring the fish is caught sustainably, to prevent overfishing)
Egg whites
Panko bread crumbs
Frozen broccoli
TY ling duck sauce
Preheat oven to 375. Dip 168g raw chicken or 113g shrimp into egg whites then coat with panko bread crumbs and put on oven tray. Cook 85g broccoli in bowl of water in microwave for 1:40, then drain water and put on tray with chicken or shrimp. Cook chicken or shrimp and broccoli in oven for 20 mins. Put 90g white rice to simmer for 15 mins. Serve with duck sauce.
[chicken: 665 cals, 48 protein, 109 carbs, 2 fat, 408 sodium]
[shrimp: 600 cals, 35 protein, 109 carbs, 1 fat, 430 sodium]
Jennifer Diane is a goddess of darkness, writer and model based out of New Jersey. Since 2017, she has not stopped gathering self-help resources in an effort to grow where everything was dead. Besides running Healing with the Occult, Jennifer shares the radical truth on the Enlightenment through Hellfire podcast and creates books and zines for Endeavors of Horror.