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Dissecting The Perfect Dinner

Jun 12, 2026

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I make this chicken dish on repeat and never worry about the calories or the impact on my weight.

My food system is what gives me the confidence to make this dish and eat it attuned to my hunger. I can easily stop when I've had enough, confident that if I get hungry again, I can eat more.

This is what I mean by food freedom. Eating with pleasure, and free from a running calculator.

That's because this dish falls neatly into the first two categories, whole and heritage, with a very small proportion being moderately processed.

⬇️ ⬇️ ⬇️

That mimics the overall proportions I recommend for a healthy weight.

Chicken breast panko/schnitzel, shallow fried in EVOO

Ingredients:

One or two chicken breasts (whole food 💚)
EVOO (heritage food 💛)
Salt/pepper (heritage food 💛)
1 or 2 eggs (whole food 💚)
Panko bread crumbs (moderately processed 🧡)
Optional: grated Parmesan (heritage food 💛)

I serve this with a crisp, green salad and a garlicky sauce (also made from a heritage foods 💛).

This is the secret to my long-term success. I limit my diet to low-processing foods and ingredients and eat things I really enjoy. That's why cooking is so fundamental to health; nowhere but your kitchen can you ensure low-processing ingredients.

Even better, this and the salad can be made without ever checking a recipe.

In fact, if you're a member of COOK! then you can learn along with me this Saturday.

COOK! Alongs are a benefit of joining my no-recipe, real food course.

If you aren't a member, you can join here.

If you are, then log on this Saturday here.

Yours in joyful living,

Rebecca

PS. Stop the protein madness!

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There are better ideas about health, weight, and living.

We have them.

I'm one of 4% who lost significant weight and kept it off past the ten-year mark.

I did it without apps, fasting schemes, calorie counting, or carb restriction.

In my newsletter I answer the question: How do I live well, delight in food, and still have a healthy weight?

There are better ideas about health, weight, and living.

We have them.

Dissecting The Perfect Dinner

I make this chicken dish on repeat and never worry about the calories or the impact on my weight.

If you aren't a member, you can join here.

If you are, then log on this Saturday here.

not another diet - the newsletter

Insights on food, mindsets, and practical living from a woman who lost 55 pounds (in 2010 at age 40) and remains free of chronic obesity to this day.

I'm one of 4% who lost significant weight and kept it off past the ten-year mark.

I did it without apps, fasting schemes, calorie counting, or carb restriction.

In my newsletter I answer the question: How do I live well, delight in food, and still have a healthy weight?