Simply Well
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Impacting lives by teaching a holistic approach to health and overall wellness!
Sometimes you put all the work in…
and sometimes you trust someone else’s very capable hands.
Balance isn’t about doing everything yourself.
It’s about making smart choices that still support your goals.
Whole ingredients. Solid macros. No stress.
✅simply well™ approved
— Karen
simply well™
Mussels with Udon Pasta
Ingredients (serves 2)
• 1 lb mussels in shell, cleaned
• 1 lb shelled mussels
• 3–4 oz cooked udon noodles
• 2 cups fresh arugula
• ½–1 cup shredded carrots
• 4 cloves garlic, thinly sliced
• 1 tbsp olive oil
• 2½–3 cups broth (chicken or vegetable)
• ¼ cup dry white wine (optional)
• 1–2 tsp chili paste or sriracha
• 2–3 green onions, sliced
• Optional: drizzle sesame oil or chili oil
• Sea salt + black pepper
Directions
1. Build the base
Heat olive oil in a large pot.
Add garlic and sauté until fragrant and lightly golden.
2. Create the broth
Add broth + wine. Bring to a gentle simmer.
3. Cook shell-on mussels
Add shell-on mussels, cover loosely, and cook 5–6 minutes until they open.
Discard any unopened.
4. Add shelled mussels + noodles
Add shelled mussels and udon noodles.
Simmer 2–3 minutes just to heat through.
5. Add vegetables
Stir in shredded carrots.
Turn off heat and fold in arugula to wilt.
6. Finish
Stir in chili paste or sriracha.
Top with green onions and optional chili or sesame oil.
Season with salt and pepper.
Approximate Nutrition (per serving)
• Calories: ~420–460
• Protein: ~35–40g
• Carbs: ~25–30g
• Fat: ~12–14g
More protein
Less filler
Still simple
This is how you build a meal that actually satisfies you
without overdoing it
Real food
Cooked together
Nothing complicated
— Karen
simply well™
03/19/2026
High Protein Greek Yogurt Bowl (No Protein Powder) 🥣
Ingredients (organic when possible):
• 1 cup plain Greek yogurt (2% or whole milk)
• ¼ cup cottage cheese (blended if you prefer smooth)
• ½ cup mixed berries
• 1 tbsp chia seeds
• 1 tbsp h**p seeds
• 1 tbsp almond butter
Macros (approx):
Calories: ~375–400
Protein: ~28–32g
Carbs: ~25g
Fat: ~16g
Approx Cost (organic):
$3.00 – $4.00 per bowl
Why this works:
All whole food protein sources
Naturally rich in probiotics for gut health
Healthy fats to keep you full
No powders, no shortcuts
Real food. Real nourishment.
You don’t need fancy supplements to hit your protein goals.
Just intentional, simple ingredients.
— Karen, simply well™
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