Lean meals & calm routines from Jean's healthy kitchen
Jean is a 37-year-old wellness cook sharing the recipes, grocery lists, and habit stacks she uses to stay strong without burnout. Expect protein-forward bowls, hydration rituals, and doable prep that fits around real life.
Current focus
Muscle-friendly, low-stress
Newsletter status
Lean Letter warming up
Accountability circle
Beta invites soon
Healthy pillars
Lean, bright recipes in focus
Everyday rituals
Small habits keeping Jean steady
These are the non-negotiables Jean leans on between school drop-offs, work calls, and lifting sessions. Keep them nearby — they anchor every plate.
Hydrate before caffeine
One tall glass with lemon and a pinch of sea salt before coffee keeps energy smooth.
Protein + color first
Build every plate around protein, leafy greens, and one bright fat like olive oil or tahini.
Sunday reset in 30
Roast trays of vegetables, cook grains, and portion overnight oats so weekdays stay light.
Featured lean recipes
Energizing Spinach and Feta Omelette
This spinach and feta omelette is my go-to morning booster on busy days and after morning strength sessions. I often make it when I need something quick that still leaves me energized for hours. The tangy feta and bright lemon lift the flavor while the veggies keep it light and nutrient-dense. I created this recipe to balance speed with real nourishment. Three eggs deliver a solid protein base to rebuild muscle and stabilize blood sugar, healthy fat from olive oil supports brain function, and spinach gives us iron, vitamin K, and folate to keep energy steady. That combo helps you feel alert and ready to move through the day. I love how versatile it is. Swap in herbs, add a spoon of Greek yogurt on the side, or fold in leftover roasted peppers. The feta adds calcium and a salty pop so you feel satisfied without needing heavy additions. Small consistent choices add up. This omelette proves breakfast can be both fast and restorative. It is a meal that fuels performance and supports glowing health from the inside out.
Energizing Almond Butter Chocolate Energy Bites
I developed these Energizing Almond Butter Chocolate Energy Bites during a week of early morning workouts and late client calls. I needed something portable, tasty, and potent enough to carry me from a sweat session to a busy morning without crashing. These bites are my go-to stash in the freezer when I want a quick mood boost and steady energy. This recipe is a healthified take on a chocolatey treat that respects your goals. We use almond butter for heart healthy monounsaturated fats and vitamin E. Rolled oats and a scoop of protein powder add complex carbs and protein to stabilize blood sugar and support muscle recovery. A touch of cocoa gives us antioxidant support and a mood lift without refined junk. Macro-wise these bites balance protein, fats, and carbs so one feels satisfied and energized. The flax and chia seeds bring omega 3s and fiber for gut health and sustained fullness. Swap honey for maple syrup to make them vegan and choose a clean protein powder to bump up the protein if you need more recovery support. These are forgiving to make and perfect for meal prep. Roll them in extra cocoa or unsweetened shredded coconut for variety. Small, consistent swaps like choosing a natural nut butter and whole oats add up to big wins for energy, focus, and glowing-from-the-inside-out vitality.
Nutty Blissful Chia Pudding
This Nutty Blissful Chia Pudding is one of my favorite dessert-meets-energy snacks. I first made it on a hectic Sunday evening when I wanted something creamy and indulgent but also nourishing enough to fuel my week. It felt like a healthified treat that still hit that comfort craving. I now keep the ingredients on hand for those evenings when I want something sweet that actually helps me glow from the inside out. I love this recipe because it balances healthy fats, plant protein, and slow carbs. Chia seeds bring omega-3s and fiber so you stay satisfied. Almond butter and mixed nuts give us heart healthy monounsaturated fats and a satisfying crunch. A scoop of Greek yogurt and hemp seeds give an extra protein boost to support muscle recovery and steady energy. Think of this as dessert that works with your body. The natural sweetness from maple syrup and berries keeps added sugars moderate while giving antioxidants. Cinnamon supports blood sugar balance and vanilla lifts the flavor without artificial ingredients. Small swaps like unsweetened almond milk and pure maple syrup make this dessert nutrient dense and clean. Make a batch and portion it into jars. It stores beautifully so you can have a vibrant, energizing dessert ready after dinner or a post-workout treat. Small healthy choices like this add up to big results for energy, digestion, and mood. Let me show you how easy and delicious nourishing desserts can be.
Energizing Almond Butter Banana Bites
These Energizing Almond Butter Banana Bites are one of my go-to mini meals when I need a quick energy lift after a workout or a mid-afternoon pick-me-up. I first started making them on a busy week when dinner ran late and I needed something fast, nutrient dense, and satisfying. They felt like a small treat but packed a real fueling punch. I love how they are simple, portable, and totally customizable. Why they work nutritionally is the part that excites me. We pair the fast carbs from ripe banana with healthy fats from almond butter to steady blood sugar and keep you full. A sprinkle of hemp hearts adds plant-based protein and omega fats while a touch of dark chocolate brings antioxidants and mood-boosting flavor. This balance gives you quick energy without the crash and supports recovery if you use them post-workout. Think of these as a micro meal where every ingredient has a job. Banana provides potassium to help muscles and hydration, almond butter offers vitamin E and monounsaturated fat for cellular health, and hemp seeds contribute magnesium and complete plant protein amino acids. Cinnamon wakes up flavor while helping glucose metabolism. Small thoughtful ingredients add up to big vitality. I love sharing recipes that make healthy choices feel effortless. These bites are fast to assemble, rewarding to eat, and great for meal-prep on a Sunday so you have a nourishing snack ready all week. Let us fuel our bodies with intention and flavor. Small consistent swaps like this equal big results in energy, mood, and clarity.
Chocolate Avocado Bliss Bites
These Chocolate Avocado Bliss Bites came into my life on a frantic weeknight when I wanted dessert without the sugar crash. I mashed ripe avocados with cocoa and dates, rolled them into little truffles, and suddenly dessert felt like nourishment instead of a guilty pleasure. Now they are my go-to sweet fix after a sweaty workout or when I want something chocolatey that actually fuels my body. What I love about these bites is how they pack healthy fats, fiber, and antioxidant-rich cocoa into a tiny package that satisfies cravings and supports recovery. Avocado gives us creamy monounsaturated fats plus potassium and vitamin E. Cocoa powder brings flavonoids that support circulation and mood. Dates provide natural sweetness and quick carbs to replenish energy stores, while almond flour and optional protein boost add texture and keep your macros balanced. We are balancing macros here: thoughtful fats for satiety, modest carbohydrates for energy, and protein options if you want a more recovery-focused snack. These bites are nutrient-dense, minimally processed, and easy to customize. Swap in your favorite protein powder, add chia for extra fiber, or dip in dark chocolate for a decadent finish. Small healthy choices add up to big results. Make a batch, stash them in the fridge, and reach for them when you need a mood lift, a post-workout nibble, or a dessert that leaves you energized. You are fueling your body with intention and flavor. Let’s make dessert a moment of nourishment.
Power-Packed Chickpea Snack Bites
These Power-Packed Chickpea Snack Bites came into my life on a chaotic Tuesday when I needed a nutrient-dense grab-and-go snack that actually tasted like something worth smiling about. I was coming off a sweaty bootcamp class and wanted something with plant protein and good fats that would keep my energy steady without weighing me down. I played with spices and textures until I landed on these golden, herb-sparked bites that crisp on the outside and stay tender inside. I love these for post-workout refuel or mid-afternoon hunger because chickpeas deliver slow-burning carbs and fiber while tahini and olive oil bring in satisfying healthy fats. A touch of oats helps bind everything and adds sustained energy. If you want them vegan, a flax egg works great as a binder and keeps the macros plant-forward. Nutritionally this recipe balances macros in snack-size portions. Each bite offers a solid hit of plant protein, fiber to keep you full, and monounsaturated fats for brain and hormone health. We also use turmeric and cumin for antioxidant and anti-inflammatory support and a squeeze of lemon to help your body absorb more iron from the chickpeas. Small choices like these add up to big wins in energy and recovery. I promise these are simple to make, freezer-friendly, and wildly adaptable. Swap spices to keep things interesting, serve with Greek yogurt for extra protein, or pack them into a bowl with salad greens for a quick meal. This is food that fuels you and makes you feel alive.
Fresh from Jean's test kitchen
Superfood Chickpea Salad Wrap
I first threw together this Superfood Chickpea Salad Wrap on a hectic Monday when I needed something fast, filling, and actually nourishing. It started as a riff on a classic chickpea salad but evolved into my go-to lunch when I want plant protein, creamy texture, and a bright punch of flavor. I love that it travels well in a lunchbox and tastes even better the next day. Food is fuel and this wrap proves you can have convenience without processed ingredients. This recipe is built around nutrient-dense players. Chickpeas give us steady plant protein and resistant starch to support energy and digestion. Avocado and olive oil add heart-healthy monounsaturated fats that help absorb fat-soluble vitamins from the spinach and bell pepper. Greek yogurt boosts protein and gives a creamy tang without the heaviness of mayo. I toss in turmeric and cumin for antioxidants and gentle anti-inflammatory support. Macros are balanced so you leave lunch satisfied but not sluggish. We stack protein, fiber, and healthy fats to stabilize blood sugar and keep you energized through the afternoon. The whole grain wrap gives complex carbs for sustained energy while the veggies provide vitamins, minerals, and extra fiber. This is the kind of lunch that helps you power through a meeting or a post-work gym session. I want you to feel energized making this. The textures are fun crunchy meets creamy. The flavors wake up with lemon and a little Dijon tang. Small swaps like using Greek yogurt and extra spinach maximize nutrients without sacrificing flavor. Make a double batch and you have effortless, vibrant lunches all week.
Vibrant Roasted Veggie and Quinoa Wrap
This wrap is one of my weekly go-tos when I need something that fuels me and tastes joyful. I first threw this together on a busy Thursday when I had leftover quinoa and a rainbow of veggies in the fridge. Roasting concentrates the flavors and gives the veggies a caramelized edge while keeping them nutrient-dense. It felt like a healthified comfort wrap and I have been making variations ever since. I love this recipe because it balances macros smartly. We get complex carbs from quinoa and whole grain wraps, plant-forward protein from quinoa and Greek yogurt in the dressing, and healthy fats from tahini and a hint of olive oil. The roasted veggies deliver antioxidants and fiber for steady energy, and the lemony tahini-yogurt dressing brings in vitamin C to help with iron absorption from the greens. This wrap is practical and energizing. It works as a post-workout refuel, a packed lunch for work, or an easy weekend meal-prep option. The textures are satisfying: warm roasted veggies, creamy dressing, and the gentle chew of quinoa. You will notice your energy stay steady instead of crashing mid-afternoon because of the fiber and protein combo. Small swaps here make a big difference. Choose whole grain wraps and organic produce when possible to reduce pesticide load and increase micronutrient density. Use Greek yogurt for extra protein, and add a handful of baby spinach for extra iron and vitamin K. Small consistent choices like these help you glow from the inside out and keep flavor high.
Superfood Acai Bliss Bites
I fell in love with these Superfood Acai Bliss Bites on a frantic week of double workouts and late-night recipe testing. I wanted a dessert that tasted indulgent but truly fueled me. I blended vibrant acai powder, creamy almond butter, chewy dates and a hit of cacao nibs and coconut for crunch. They became my go-to pick-me-up when I needed something sweet and restoring. This recipe is a healthified dessert that reads like a snack and eats like nourishment. We balance macros so these bites deliver plant-forward protein, smart fats and steady carbs to stabilize energy. Acai powder brings antioxidants and anthocyanins, chia seeds add omega 3s and fiber, and Greek yogurt gives a protein bump so you feel satisfied. I love these after strength work or as a late afternoon treat that will not spike and crash your energy. They are naturally sweetened with Medjool dates and a touch of maple syrup, so you get that dessert vibe without refined sugar. Texture plays a big role here with creamy almond butter and crunchy cacao nibs for a joyful bite. Make a batch on Sunday and keep them in the fridge for the week. They are snackable, shareable and perfect when you want dessert that helps you glow from the inside out. Small, consistent nourishing choices like this add up to better energy and clearer skin. Enjoy making them and feel the vitality in every chewy, chocolaty bite.
Choco-Matcha Energy Bites
I first created these Choco-Matcha Energy Bites on a Tuesday when my schedule looked impossible and my sweet tooth wanted attention. I needed something that felt like a treat but also powered me through a long client day. I blended bright matcha with deep cacao and a sticky date base, rolled everything into bite sized rounds, and suddenly snack time became an act of nourishing self care. This recipe is my healthified dessert trick. It satisfies chocolate cravings while giving you the gentle lift of matcha and the steady energy of complex carbs from oats and dates. A scoop of protein powder and hemp seeds keeps muscle recovery on point after workouts. The bites are naturally sweet, portable, and they actually make you feel vibrant instead of sluggish. Nutritionally these bites are built for balance. Carbs from dates and oats provide quick and sustained fuel. Healthy fats from almond butter and hemp seeds support satiety and nutrient absorption. Protein powder and hemp seeds add the muscle-repairing building blocks. And matcha brings antioxidants and L theanine which helps steady focus so the energy feels calm and sustained. Small food swaps make a big difference. I use minimally processed ingredients, choose organic matcha when possible to avoid pesticide residues, and dark chocolate for flavonoids. This is dessert that doubles as functional fuel. Make a batch, stash them in the fridge, and reach for nourishment that keeps you glowing from the inside out.
Superfood Buddha Bowl with Spinach and Avocado
This Superfood Buddha Bowl with Spinach and Avocado is my go-to dinner when I need something that feels indulgent but fuels me like medicine. After a long day I crave bold textures and bright flavors, and this bowl nails it every time with crunchy roasted chickpeas, creamy avocado, and a lemony tahini drizzle. I first made it the week I started training for a 10k and needed dinners that rebuilt muscle and calmed inflammation without weighing me down. What I love about this bowl is how intentional each ingredient is. Baby spinach gives us iron and folate, quinoa brings complete protein and steady carbs, avocado offers heart-healthy monounsaturated fats, and pumpkin plus hemp seeds boost omega-3s and magnesium. The roasted chickpeas add crunch and extra plant protein while a turmeric-spiked dressing adds an anti-inflammatory kick. Macro-wise this dinner is balanced. You get a solid hit of plant protein from quinoa, chickpeas, and hemp seeds, carbs that refill glycogen without spiking blood sugar, and fats from avocado and olive oil that keep you satisfied and support nutrient absorption. It is particularly great as a post-workout dinner or a reset meal on busy nights. Small choices like squeezing lemon to help iron absorption and using whole-food fats instead of heavy dressings make this bowl both nourishing and energizing. It is simple to scale for meal prep and bright enough to feel like a treat. Let me walk you through making it efficient and delicious.
Revitalizing Green Smoothie Bowl
This Revitalizing Green Smoothie Bowl is my go-to morning booster when I want energy, clarity, and something that actually tastes like a treat. I first created this combo after a hectic week of early gym sessions and late-night meal prep. I needed a breakfast that felt indulgent but fueled recovery. A creamy, icy bowl with bright green color and crunchy toppings became my answer. I call it revitalizing because every spoonful is designed to wake up your cells. Spinach and mango give us a dose of vitamins and antioxidants. Greek yogurt and hemp seeds supply protein and essential fats so your muscles and brain get what they need. Chia and almond butter add sustained energy so you do not crash mid-morning. Macros are balanced here. Protein comes primarily from Greek yogurt, hemp and chia. Healthy fats arrive via almond butter, hemp seeds and a touch of avocado to keep your hormones and hunger signals steady. Carbs are whole food focused from banana and mango to refill glycogen gently after movement and to power cognitive focus. This bowl is also flexible. Want dairy free? Swap collagen or a plant protein scoop for the yogurt. Need more iron absorption? Add a squeeze of lemon. Small swaps keep this recipe practical and consistent so you can enjoy it daily and feel vibrant from the inside out.
Lean Letter (coming soon)
Jean will share her weekly grocery list, favorite swaps, and the 30-minute prep that keeps her on track. The newsletter is currently being set up.
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