Because you deserve to thrive while taking care of your family.
Almost every mom I’ve worked with as a nutrition coach is juggling a million responsibilities—school pickups, soccer practice, work meetings, meal planning, laundry, and let’s not forget being the family IT department. With so much on your plate, it’s no wonder your own nutrition feels like an afterthought. But let’s face it: you can’t pour from an empty cup—or drink from it if your toddler swiped it. These 10 tips will help you stay fueled and ready to conquer even the craziest of days.
1. Prioritize Protein
Protein is your secret weapon for staying full and keeping your energy up. Think of it as your nutritional bodyguard.
- Breakfast: Add a scoop of protein powder to oatmeal. Bonus: it might even help you outpace the kids to the car.
- Snacks: Keep hard-boiled eggs handy. Pro tip: write your name on them or the kids might claim those, too.
- Meals: Chicken, turkey, or leftover meatballs make excellent quick protein options.
2. Plan and Prep Ahead
Meal prep may sound fancy, but really, it’s like future-you giving present-you a high five.
- Batch Cooking: Double your favorite chili recipe—it’s called “planned leftovers,” not “we’re eating this again?”
- Snack Prep: Chop veggies and portion them into containers for easy grabs during the week.
- Emergency Stash: Keep staples on hand so you can eat what your family eats and add what you need, like a side of roasted veggies or a quick protein like pre-cooked chicken strips.
3. Don’t Skip Breakfast
Skipping breakfast seems efficient until you’re hangry before 10 AM. Avoid the mid-morning snack raid by starting the day strong.
- Overnight Oats: It’s like breakfast that made itself. You’re basically a wizard.
- Smoothies: Throw fruit, protein powder, and almond milk in a blender. Drink it while you’re yelling, “Shoes! Where are your shoes?!”
- Quick Fix: Grab a whole-grain toaster waffle, slap on some nut butter, and pair it with a yogurt drink to round out the protein.
4. Pack Snacks Everywhere
Hunger can strike anytime, especially when you’re chauffeuring kids or running errands. Be prepared like the snack ninja you are.
- Portable Ideas: String cheese, trail mix, single-serve peanut butter packets, or beef jerky. Hide them well—kids have snack radar.
- Kid-Friendly Crossover: Pretzels and hummus work for both you and the little ones. Just make sure you actually get some.
5. Hydrate Like a Pro
Dehydration is sneaky—like your kid with markers. Stay ahead of it.
- Always Accessible: Invest in a water bottle you love. If it sparkles, even better.
- Flavor Boost: Infuse water with lemon or cucumber—fancy enough to feel like self-care.
- Habit Stacking: Drink water every time you answer, “Where is my…?” (Hint: it’s always where you just checked.)
6. Keep Meals Simple
Cooking doesn’t have to feel like you’re auditioning for Top Chef.
- One-Pan Dinners: Throw chicken, veggies, and potatoes on a sheet pan. Boom, dinner.
- Slow Cooker Magic: Toss everything in and pretend you have your life together.
- Balanced Plates: Use the “plate method”—half veggies, a quarter protein, and a quarter carbs. (Yes, fries count as carbs. We checked.)
7. Make Use of Convenience Foods
There’s no shame in letting someone else do half the work. One of the next resources I’m working on is a pantry staples guide, and many of these suggestions will be on it!
- Frozen Veggies: Microwave them. No one will know you didn’t chop them yourself.
- Pre-Cooked Proteins: Rotisserie chicken is practically the MVP of busy mom meals.
- Quick Grains: Microwaveable rice or quinoa = dinner in two minutes flat.
8. Prioritize Your Own Plate
Let’s stop pretending your kid’s leftover nuggets are a meal. You deserve better.
- Portion First: Plate your food before sitting down—it’s your insurance policy against snack theft.
- Family Favorites: Build-your-own taco nights mean everyone’s happy, and you actually get to eat.
9. Eat Mindfully
Mindful eating doesn’t mean meditating with your salad—it’s just about paying attention.
- Chew Slowly: Give your body time to digest. Taking breaks between bites can help you notice when you’re full.
- Practice Gratitude: Be thankful the dog didn’t steal your sandwich this time.
- Sit Down: At the table, not the couch—unless it’s the only place with peace and quiet.
10. Give Yourself Grace
Life happens, and perfect eating isn’t the goal—it’s about consistency and balance.
- Mindset Shift: Missing a meal or indulging in dessert isn’t a failure. Think of it as part of a sustainable, flexible approach to eating.
- Celebrate Wins: Drank your water today? Made time for veggies? That’s a win worth acknowledging.
Finding Balance
Mom life is no joke, but your nutrition doesn’t have to be one either. With these tips, you’ll feel more energized, balanced, and ready to face whatever chaos comes your way. Remember, when you’re taking care of yourself, you’re setting the ultimate example for your family—one snack at a time.
