Hey there Reader,
Before we dive in to this week's newsletter, a quick reminder that our next Mocktails & Meal Prep session is coming up next weekend on June 28th āļø
If summer has already started to feel a little busier (and less predictable), this is your chance to reset with some simple, realistic meal prep that actually fits your scheduleānot the other way around.
Weāll cook together live, build a few flexible meal components, and set you up with easy mix-and-match options for the week ahead.
Okay, here we go - time for Sizzle, Crunch, Scoop!
- SIZZLE: Cooking hacks, shortcuts, and tools/products I love.
- CRUNCH: Easy meal & snack ideas + practical tips to keep you inspired.
- SCOOP: Real talk on nutrition trends, mindset shifts, and building a healthier relationship with food.
SIZZLE š³
Simple (and Cheaper) Summer Hydration
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Itās warming up outsideāand with that often comes more walking, biking, time outdoors, sports, and just generally being on the go.
Which usually leads to the question: do you actually need electrolyte drinks or those electrolyte packets?
A simple summer tip: you donāt always need fancy electrolyte products.
If youāre spending more time in the heat and sweating a bit more, hydration does matterābut that doesnāt automatically mean you need to stock up on expensive mixes or powders.
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For most light to moderate activity, a simple homemade option works just as well:
Water + a pinch of salt + a splash of juice or iced tea (or a bit of honey + lemon)
Thatās it.
Electrolyte products can be helpful if youāre sweating heavily for long periods (think endurance training, long runs, or very hot conditions), but for everyday movement, this simple option is often more than enoughāand a lot more budget-friendly.
CRUNCH šæ
Travel Snacks I Packed for my Trip to Colombia
When I travel, I like to think strategically about my meals and snacksāshocker I know š
I typically like to pack snacks for both travel days (carry-on) and for when Iām there (checked bag), especially if Iām going somewhere more remote or less familiar with available food options.
With my IBS, itās also important for me to bring a few āsafeā tolerated foods and sources of fibre so I can manage symptoms and still enjoy the trip. IYKYK.
Honestly, plane snacks are hardāeven for me. Between security limitations and the need for shelf-stable, peanut/nut-free options, itās tricky. I still havenāt found many great options beyond granola bars.
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If youāve got ideas or things that work well for you, Iād genuinely love to hear themāhit reply and let me know!
When Iām there though, I plan to have higher-carb snacks on hand for hikes and for early morning pre-workout fuel while my partner sleeps in. Then weāll usually have a balanced breakfast together after.
Hereās what I packed (featured in the photo).
SCOOP š¦
The Summer Mix-and-Match Method
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One of the core meal prep strategies we use in Mocktails & Meal Prepāand one thatās especially helpful during busy or chaotic seasonsāis a simple mix-and-match system.
If youāre new here, the goal isnāt to meal prep every single meal from scratch. Itās to reduce decision fatigue and give yourself building blocks so meals come together faster throughout the week.
Instead of rigid recipes, we focus on prepping a few key components:
- 2 snack or breakfast options
- 1 protein
- 1 grain or starch
- 1 salad or veggie
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From there, you can mix and match throughout the week to build quick, balanced meals without starting from scratch every time.
This approach works especially well in summer when routines are different, schedules are unpredictable, and you want to spend less time in the kitchenābut still eat well.
Even as little as 15 minutes of intentional prep can go a long way in making the rest of your week feel easier.
And if you want help staying consistent with it (and a bit of accountability too), Mocktails & Meal Prep is exactly what we do togetherālive, real-time, and designed for busy weeks like this.
As always, if you have any questions or need any additional support, feel free to hit reply.
Stay well,
ā