For a long time, I thought managing a chronic illness through food meant doing everything right, all the time. Every trigger eliminated. Every meal optimized. Starting fresh every Monday, and starting over every time I “failed.”
That approach didn’t heal me. It burned me out.
What actually worked — what got me to nine years in remission from hidradenitis suppurativa — was smaller and slower than I expected. I picked one habit. I repeated it until it stopped feeling like a decision. Then, and only then, I added the next one.
Today, meal prep isn’t a project I dread on Sundays. It’s three things, done on repeat, that quietly do a lot of heavy lifting for my inflammation, my gut, and my energy. Here’s what they are, why they matter, and why I’d encourage you to start with just one.
1. Bone Broth
Bone broth is the habit that started it all for me, and it’s still the one I’m most stubborn about making at home.
A real, long-simmered bone broth is rich in collagen, glycine, and glutamine — compounds that support gut lining integrity and joint health, and that show up again and again in the research on inflammatory conditions. Glycine in particular plays a role in modulating inflammation, which is a big part of why this became a non-negotiable for me.
Here’s the part that changed how I think about broth entirely: homemade is not the same product as what’s on the shelf. A broth simmered for 24 to 48 hours pulls far more protein and minerals out of the bones and connective tissue than a quick simmer ever could. We’re talking somewhere around 20-25 grams of protein per cup from a properly made broth, compared to 1-2 grams in most boxed versions. Store-bought broth is often more like seasoned water with a broth-adjacent flavor. It’s not that it’s “bad” — it’s just not doing the same job.
How I make it work weekly: I let a big pot simmer low and slow, usually overnight or over two days, and I never skip skimming and saving the fat cap that rises to the top. That fat is loaded with flavor and nutrients, and I cook with it all week instead of throwing it away.
2. Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, cabbage — this family of vegetables does more than round out a plate.
Cruciferous vegetables are one of the best natural sources of DIM (diindolylmethane), a compound formed when your body breaks down the glucosinolates in these veggies. DIM plays a role in supporting healthy estrogen metabolism, which matters more than people realize when it comes to inflammatory and hormone-sensitive conditions. These vegetables are also rich in sulforaphane, a compound studied for its role in supporting the body’s natural detoxification pathways.
And then there’s the fiber. Cruciferous vegetables feed the beneficial bacteria in your gut, and a healthier gut microbiome is directly tied to lower systemic inflammation. For anyone managing a chronic inflammatory condition, this is foundational, not optional.
How I make it work weekly: One large sheet pan, roasted on a Sunday, becomes the base I pull from all week — tossed into eggs, added to soups, folded into grain bowls, or eaten straight off the pan as a snack.
3. Lean Proteins
Chicken, turkey, fish, and lean cuts of beef make up the third leg of my weekly prep, and this one is about steadiness more than anything else.
Protein at every meal helps stabilize blood sugar, which matters enormously when you consider how closely insulin resistance is tied to inflammatory skin conditions like HS. It also supports muscle protein synthesis and keeps you fuller for longer, which — if I’m honest — is what actually keeps me from reaching for something less helpful when I’m tired or busy.
How I make it work weekly: I batch-cook two or three proteins at once and portion them out by the palm of my hand. No scale, no stress — just grab-and-go meals that are already halfway assembled.
Why I’m Telling You to Start With Just One
If you read through all three of these and felt a flicker of overwhelm, I want to be really clear: that is not the goal here.
The goal isn’t for you to overhaul your kitchen this weekend. It’s to pick the one habit that feels most doable to you right now, and let it become boring. Repeatable. Automatic. Bone broth was mine first, and it took months before it felt effortless. Cruciferous vegetables came next, once broth didn’t require any willpower anymore. Lean protein prep was the last piece, added on top of a foundation that was already steady.
Three years later, none of this feels like “a protocol.” It’s just what I do. It’s just Tuesday.
Sustainable habits are built one at a time, not all at once. Whichever one of these three feels most within reach for you this week — start there. Let it be simple. Let it be enough on its own for a while. The rest can wait.
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