If you feel like building a high protein plate sounds good in theory but completely overwhelming in real life, this episode is for you.
Today I’m sitting down with Rachael DeVaux of @rachaelsgoodeats, and this felt less like an interview and more like two toddler moms at the kitchen counter talking about what’s actually working. Rachael breaks down how to make protein the backbone of your plate without counting macros, obsessing, or spending hours in the kitchen. We unpack power pantry staples, 20-minute dinners, how to plan just three meals a week to cut decision fatigue, and how to feed yourself and your family the same meal without short-order cooking.
You’ll walk away knowing exactly how to simplify your week, feel fuller longer, stabilize your energy, and finally stop the 4pm crash and late-night snack spiral. If you’ve been craving structure without rigidity and nourishment without overwhelm, hit play and let’s dive in.
Rachael’s new cookbook, The High-Protein Plate is available for purchase now! Grab your copy today: https://rachaelsgoodeats.com/the-high-protein-plate-cookbook/
00:34 – How to Build Simple, High-Protein, Nutrient-Dense Meals Without Feeling Overwhelmed
6:00 – The Real-Life Staples That Make Healthy Eating Actually Doable for Busy Families
7:03 – Why Variety (But Not Perfection) Matters for Kids’ Nutrition and How to Keep It Manageable
11:50 – The “Power Pantry” Framework That Helps Moms and Non-Moms Alike Ditch Decision Fatigue
19:33 – A 10-Minute Sunday Planning Ritual to Save Weeknight Dinner Chaos
20:00 – Rachel’s 20-Minute High-Protein Dinners for When Plans Change
22:00 – Why “Cook Once, Eat Twice” Makes Weekday Lunches a Breeze
Connect with Rachael: Website | Instagram
🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode152
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Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.
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