Intuitive eating recipes to nourish body and mind

Mik celebrating her body with intuitive eating recipes

Aug 14, 2023

written with love on

In a world where fad diets and impossible beauty ideals rule, it’s important to change our perspective. Instead of limiting ourselves, let’s focus on giving our bodies the right kind of care with some intuitive eating recipes. 

Intuitive eating isn’t only about what we eat, but also about how we treat our bodies. It’s like building a friendly connection with ourselves. 

Picking foods that our body wants and makes us feel great boosts our body confidence and overall well-being. Check out these super easy recipes that capture the heart of intuitive eating and help us love ourselves more. If you’re looking for an even more detailed intuitive eating meal plan, explore the recipe possibilities in my Food Freedom Guide.

Veggie stir-fry: vibrant delight for senses

Enjoy the vibrant colors of nature in a colorful veggie stir-fry. 

  1. Chop up colorful bell peppers, broccoli, carrots, mushrooms and snap peas. 
  2. Cook them in a hot pan with a bit of olive oil. 
  3. Add a touch of soy sauce and sprinkle sesame seeds for extra flavor. 

This dish gives your body nutrients and adds lively colors to your meal, making you feel happier and more uplifted.

Berry parfait: layers of self-love

Make a parfait that shows the love you have for yourself!

  1. Grab some berries you like, such as strawberries, blueberries and raspberries.
  2. Put them in a cup with Greek yogurt or a non-dairy option.
  3. Layer in some granola and chia seeds for crunch. 

Each bite reminds you that, like the layers in the parfait, feeling good about your body happens step by step.

Quinoa salad: nutrient-packed powerhouse

Cook up some quinoa – a protein-packed grain that loves your body back. 

  1. Toss it with diced cucumbers, cherry tomatoes, chopped spinach and a handful of chickpeas. 
  2. Drizzle with a lemon vinaigrette for a zesty kick. 

This nutritious salad fuels your body and mind, reminding you that nourishment is an essential ingredient in the recipe of self-acceptance.

Lentil soup: warmth for the soul

Simmer a pot of hearty lentil soup on a cozy evening. 

  1. Sauté onions, carrots and celery in a large pot.
  2. Add red lentils and vegetable broth.
  3. Season with turmeric and cumin.

As the soup cooks, your kitchen will fill with comforting aromas, creating a safe space to appreciate the warmth that self-assurance brings.

Creamy tomato and basil pasta: finding balance

Transform your pasta experience! 

  1. Heat minced garlic in a pan while your pasta boils (I use penne)
  2. Drain the pasta once al dente, but save some of the pasta water to add to your sauce later
  3. Toss in crushed tomatoes and fresh basil to the heated pan and let simmer
  4. Add cream and a little bit of the pasta water to the tomatoes and garlic – reduce the heat and let the flavors infuse
  5. Combine pasta and sauce – top with crushed basil and some shredded parmesan

This dish shows balance – like how tomatoes are both crispy and soft, you can also find the right balance between taking care of your body and making your soul happy.

Remember, these recipes are not just about the ingredients; they’re about nurturing your body and mind. Intuitive eating encourages you to listen to your body’s cues and nourish it with foods that make you feel alive. As you savor each bite, remind yourself that your worth is not determined by the number on a scale but by how you honor your body’s needs.

So let’s embark on this journey of self-discovery and self-love through the lens of intuitive eating. With every bite, we can savor the flavors of confidence, acceptance and a deep connection with our bodies.


Writer, speaker, and creator on a mission is to normalize normal bodies and help women like you feel at home in your own skin.

I'm Mik!

hey love,

Get to know me!


Move your beautiful body!

Leave a Reply

Your email address will not be published. Required fields are marked *


you said: