My RD friend Tory Stroker recently told me she misses getting meal ideas from me.

Now that I’m no longer on Instagram, I don’t share as much about my day-to-day life which means I don’t casually share about what food/ meals I’m currently into.

So if you’re looking for some intuitive eating meal ideas from a non-diet, intuitive eating RD, here are 4 things I’ve been into as of lately:

Intuitive eating meal ideas

1. White bean salad/ dip

My friend introduced me to this loose recipe while I was visiting with her in Maine this summer.

I say “loose recipe” because there’s lots of room to edit what you add here.

I think she said she originally found the recipe on Instagram, but has adapted it to make her own.

The contents of the salad/ dip:

• white beans
• chickpeas
• 1 seeded chopped Jalapeno
• scallions or red onion (or both)
• corn (I use TJS frozen corn, thawed)
• feta or cojita cheese, crumbled

The dressing:

• 2 tbsp olive oil
• zest and juice of 2ish limes
• 3 cloves garlic, crushed
• 1 tbsp white wine vinegar
• 2 tsp honey or agave
• 1 tsp yellow miso paste
• 2/3 cup fresh cilantro leaves, roughly chopped
• salt + pepper

Directions: Toss the contents in a large bowl. In a separate bowl, make the dressing then toss the contents in the dressing.

I’ve been enjoying this dip/ salad with corn chips as a snack. Or, to turn it more into a meal, try making tostadas— smash an avocado on a crispy corn tortilla, then serve with a big scoop of the dip.

When I was in Maine, we had the dip over a bed of arugula with toasted challah bread and it was delicious.

2. Scalliion soy saucey egg over rice with spicy chilli oil

I’ve been rocking this meal for a few years now and it doesn’t disappoint.

For step by step on how to make it, click here.

The only change I’ve made as of recently is the addition of a simple cucumber salad.

I use my fancy mandolin to slice a cucumber, but a good old fashion knife works great too.

Then I make a little sauce for the cucumber salad consisting of some combination of soy sauce, honey, rice wine vinegar, chili oil, and sometimes miso paste and sesame seeds. I toss the cukes in a container with the dressing and shake it all up. Adding this to the rice bowl adds a satisfying fresh, crunchy component to the bowl— so good!

3. “Everything salad” with creamy balsamic

I learned this one from a friends mom years ago (shoutout Robyn!)

There are no rules about what goes in an “everything salad” but in my mind, a few components are necessary for a proper “everything salad”

• Finely chopped romaine
• Feta
• A grain (I do quinoa)
• A nut or seed (I did walnuts here, but I’ve done sunflower seeds in the past)
• A few fresh components ( here I did cuke, tomato, and thawed frozen corn. Carrots or bell peppers would work great, too).
• A creamy balsamic dressing.

For the creamy balsamic dressing, I start with a little bit (tablespoon) of mayo or full-fat Greek yogurt. Then I add balsamic vinegar and olive oil while stirring until I like the consistency. I’ll also add a little honey, garlic powder or fresh garlic, and tiny bit of Dijon mustard. I don’t measure anything, but if you Google “creamy balsamic,” you’ll find a more exact recipe. This one looks good to me!

You could top this salad with grilled or crispy chicken or tofu and serve with crusty bread and butter to add more heft making it a great intuitive eating meal idea.

4. Stone Fruit Salad with mozzarella or Burrata and balsamic glaze

I’ve been buying Burrata from Costco (amazing deal!) and its inspired these yummy stone fruit salads.

Slice peaches, nectarines, cherries, and/ or tomatoes.

Arrange lightly dressed (olive oil + lemon juice) arugula on a plate or shallow bowl.

Lay the fruit on top, then break apart Burrata and disperse it in globs.

Finish with drizzle of balsamic glaze, torn fresh basil, and toasted nuts (pistachio or pine nuts work great).

Eat straight up along side a carby meal (I love this with a simple pesto pasta) or serve with crusty bread/ crackers as an appetizer.

Always remember, the most important thing is feeding yourself adequately. Your intuitive eating meal ideas don’t have to be photo-worthy. You’re allowed to eat takeout or frozen pre-prepared meals— I do all the time, they just aren’t pictured here.

If you’re in a cooking rut, I hope this can provide you some inspo!