Your Food Relationship Reset + Meal Planning Tips

New Year Fresh Start Part 2 is here

Happy Monday! Today we’re kicking off Part 2 of our New Year, Fresh Start: Your Food Relationship Reset, where we shift from what we eat to how we relate to food. This part is designed to help you build awareness around hunger, habits, and needs, so healthier choices feel more natural and sustainable over time.

Week one of this two-week reset focuses on Awareness and Reconnection. You'll learn more about your food story and how to reconnect with your hunger and fullness cues. This relationship with food reset is available to VIP members, who will receive the full workbook and journal, daily prompts, insight from Diana, complete workbook resources, and more.

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Live Q&A With Diana Thursday February 19th

Diana is doing a live Q&A open to all our subscribers. Send in your questions about nutrition, food relationships, and your real-life challenges. This live Q&A will be held on Thursday, February 19, at 11 am Pacific/2 pm Eastern. All submissions are confidential.

This live QA is for everyone, so submit your question below - add “WNC QA” to the subject line!

Submit your question here: wnc@hlb-health.com.

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For those of you who are not yet VIP, we’re sharing an example of the guidance we regularly offer to our VIPs: meal planning for picky eaters, with flexible, anti-inflammatory options. Enjoy!

P.S. Nourished Mama will be taking a break over the next two weeks while Diana focuses on the Food Relationship Reset.

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Your Food Relationship Reset Day 1: You Have a Relationship With Food

Welcome to Day 1 of the Food Relationship Reset. Today’s reflection invites you to explore the relationship you already have with food: how it was shaped, what influences it today, and how it may be quietly guiding your choices more than you realize. This foundation matters; without awareness, even the “healthiest” habits can feel stressful or unsustainable.

What Today Includes (VIP Access)

VIP members receive full access to today’s guided workbook reflection, including:

• A structured reflection to identify patterns, beliefs, and habits around food

• Thoughtful prompts designed to increase clarity without judgment

• A grounding affirmation to support intention-setting

• Ongoing access to all Part 2 materials in the Food Relationship Reset

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Tomorrow’s reflection builds on today’s work as we explore How Do You Want Food to Feel? This step is about intention, and it’s where many participants experience their first real “aha” moment.

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This guided reflection, printable workbook, and daily prompts are available only to VIP members. Upgrade to access the Food Relationship Reset.

Meal Planning for Picky Eaters

Meal planning for a family, even with picky eaters, while following an anti-inflammatory diet is doable. We promise! With a bit of structure and creativity, it can even be enjoyable. The key lies in flexibility and familiarity.

Meal planning makes my life so much easier and is especially important now that I'm a mom. You can make healthy, anti-inflammatory eating a family affair by anticipating ingredient limitations and having patience (plus a few go-to alternatives). Learn how to get started, five “build-your-own meal” suggestions that can satisfy everyone, and access a printable list of Kid-Friendly Anti-Inflammatory Foods, below.

How To Start

Create a simple list of family-friendly, anti-inflammatory ingredients. Keeping some or all of these on hand makes building quick, nourishing meals easy for everyone to enjoy.

• Healthy fats: Avocados, olive oil, nut butter

• Colorful veggies: Carrots, bell peppers, cucumbers, sweet potatoes, broccolini

• Fiber-rich carbs: Brown rice, quinoa, oats, lentils, beans, hummus

• Proteins: Salmon, eggs, chickpeas, tofu, edamame, chicken, turkey

• Flavor boosters: Fresh herbs, garlic, ginger, lemon, curry, pesto

Try “Build-Your-Own” Meals

This approach makes it easy to satisfy different tastes, can help to manage allergies or food exclusions, and can be a fun way to encourage picky eaters to explore new foods!

One of the core themes of mindful eating is letting go of rigid rules and creating meals that adapt to different needs, especially within families.

• Buddha bowls: Start with cooked brown rice and/or quinoa. Add an array of steamed or raw veggies, something creamy such as guacamole or hummus, and a dressing or two to drizzle on top (use our Homemade Salad Dressing post to inspire you!).

• Pasta bar: Any type of cooked pasta; make 2-3 sauces for toppings (such as a classic tomato; olive oil, garlic and chili flakes; or a pesto sauce); have some steamed veggies to add to the mix; and offer some shredded cheese to top.

Try the Penne a la Broccoli recipe - sure to please even picky eaters!

• Taco night: Start with your protein; ground turkey or tofu are good options. Add toppings such as shredded cheese, guacamole, salsa, and pepitos to corn tortillas or brown rice. Let each person choose what they want!

• Sheet-pan dinner: Roast a variety of items, such as tofu, salmon, sweet potatoes, a block of feta, broccolini, and mixed veggies. Plate each separately and offer a dressing to drizzle on top.

• Potato bar: Roast some sweet potatoes and offer a variety of toppings such as vegetarian chili, steamed broccoli, Greek yogurt, black beans, and shredded cheeses. I love combining tahini, maple syrup, miso, and chili paste and drizzling them on sweet potatoes! - Diana

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Take the Stress Out Of Meal Planning

Sunbasket is a meal delivery service we chose to partner with after personally trying many of their meals. Their fresh, organic produce and thoughtfully sourced ingredients meet our anti-inflammatory standards, and make meal time simple and tasty. Weil Nutrition Corner™ readers can save $140 on their first five boxes, plus get free shipping on the first box. Visit sunbasket.com/drweil to learn more.

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Meal Planning Tips

• Keep spices and sauces on the side. This helps kids or picky eaters try the “base” version, while adults or adventurous eaters can spice things up.

• Think of having themed dinner nights. This makes meal prepping easier and gets the whole family looking forward to specific meals, such as Taco Tuesday or Pizza Friday. Plus, it’s a fun way to create a family tradition.

• Sneak in anti-inflammatory ingredients if you have to. For example, a homemade cheese sauce could include pureed cauliflower - no one would know the difference.

• Track your “eating the rainbow” with a chart or stickers for kids (and adults).

Use our printable Kid-Friendly Anti-Inflammatory Diet Food List to keep things simple, delicious and healthy!

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VIP members receive printable guides like this one, along with meal frameworks, flexible recipes, and tools designed to reduce stress around food - not add to it.