Nutrition is the cornerstone of our health

Warning: My weekly meal plan might surprise you. It’s pretty boring. Through trial and error, I’ve found that nutrition for busy moms is a cornerstone of our health. We need to have as much energy as possible, and it can’t all be fueled by coffee and good intentions.

The only requirement for my meal plan is: It HAS to be quick and easy. I don’t like cooking and choose to not spend much time or energy on elaborate recipes and meal prep every day. Of course, it helps SO MUCH that hubby love to cook.

So, here’s the basics. 

1. I am not a nutritionist. Far from it. I just know what makes my body and mind feel good through trial and error and some research. I’m no longer part of this program, but Healthy Role Models truly changed how I approach my nutrition: https://www.healthyrolemodels.com (not sponsored).

2. I don’t count calories or obsess with macros via My Fitness Pal. I’ve done this all before and roughly know that my daily plan is the general range I’m aiming for.

3. I eat simple carbs once in a while. Because I like to. It’s a treat that I savour. My main source of simple carbs are my protein oat balls.

4. I try to get lots of protein in. I didn’t used to eat much protein at all… and that wasn’t so great for my energy levels or my muscle tone. I try to eat minimum of 1 gram of protein per pound of my body weight.

5. We eat dairy and meat… well, kind of. Our kid is allergic to milk and eggs, so we have stocked up on soy milk and often cook vegan dishes… and then add meat to them. Yes, I know that sounds very weird. I’m weird sometimes.

6. I try to limit my sugar intake. I HATE pop and sugar in my coffee. But I DO have a love affair with gummy bears.

7. I let myself eat nachos once in a while. Because we only live once, right?

8. I eat the EXACT SAME THING, EVERY SINGLE DAY for breakfast, snacks, and lunch. Dinner is the ONLY meal I free-style on. If I didn’t have this boring routine, I’d be living off of yogurt, bananas, toast, chips, and cereal. You think I’m kidding. I’m not.

 

The Breakfast:  Green Smoothie

Green smoothies have been a big part of my breakfast for years now. I like to start the day off right, and know that at least I have my greens in from the get-go.

I switch thing up, but always add a scoop of Vega One (French Vanilla is the BEST!) with a handful of frozen spinach, berries, frozen banana, Silk Soy Milk and Coconut Oil.

Our freezer is full of peeled frozen half bananas and bags of frozen spinach. I tried fresh bananas and spinach, but the result was stringy and gross. Go frozen all the way.

I recently discovered a great local company called Blender Bites, which offers a frozen puck of organic, gluten + dairy free greens, fruits and veggies. This superfood puck comes in two flavours: Greens + Berries, or Greens + Tropicals. Both were super delicious. I also love how partial proceeds of sale go to the Canadian Mental Health Association: https://www.blenderbites.com/

Coffee: Yes, I just included coffee as part of my daily meal routine. Can you blame me?

I usually wait until I get to work to savour my first cuppa joe in the morning as I’m still full of smoothie… and out of time! I’m not all that picky, but I do love a good cup of organic, ethical, locally hand roasted coffee, such as this one from Rhino Tofino Coffee House: https://www.rhinocoffeehouse.com/

Water and Snacks: 

It may be ridiculously expensive, but my Swell Bottle does help me drink more water… and saves me from buying plastic water bottles when we NEED A DRINK RIGHT NOW! I love the handy size and keep it in my purse at all times.

Now for snacks. I’m a teacher, so we have breaks around 10:00 am and 2:00 pm, which have become my snack times.  If anyone knows me, I always have a bag of balls with me.  Homemade protein balls that is.  I got this recipe from the Healthy Role Models website and switch up what kind of chopped dried fruit, chocolate chips, candied ginger I put in there. I also use Whey Isolate Powder (Kaizen).  https://www.healthyrolemodels.com/

 

Lunch: 

And now for lunch. I spent the first 3/4 of this school year only eating 2 hard boiled eggs, and then finally got my act together to develop a simple salad making routine.

It takes 1 minute to make.  I throw a handful of some chopped broccoli and carrot slaw stuff with a handful of fresh spinach. I put a can of tuna in. To top things off, I squirt some lime or lemon juice all over everything, and then a generous dollop of mayo. That’s it. I don’t open the tuna can or even bother to stir the salad until I’m ready to eat for lunch.

I used to shy away from salads at lunch as I didn’t feel full. The tang of the lime and lemon, and the creaminess of the mayo help with this. Sometimes instead of tuna, I’ll throw in two boiled eggs.

Inspired by the Whole 30 Protein Salad: https://whole30.com/

Dinner: 

OK, so this is literally what I ate for dinner during the random week I wrote this article.  It was a bit of an abnormal week, as hubby was away on a work trip and he wasn’t around to cook for us like he usually does. I warned you, I don’t fend for myself very well when it comes to the kitchen.

Monday: Chicken and Asparagus. Prepared by hubby. Warning: Things go downhill from here.

 

Tuesday: McDonald’s Greek Salad and Iced Coffee with no sugar. Yes, yes, I know it probably has a gazillion calories in the salad dressing alone. But the little guy’s in baseball and I need to rush to pick him up, leaving just enough time to go to the drive thru for a quick meal on the field before getting him changed and ready for the game. I treat myself with the crispy chicken, because otherwise I know I’d be ordering Chicken McNuggets and Fries.

Wednesday: I had no willpower this day. It was an intense day, and the best I could do was throw a Daiya pizza in the oven and chop up an apple. Sometimes moms eat like their kids. It’s a thing.

Thursday: I don’t remember what we ate and I forgot to take a picture. Oops.  Hubby made a meal for us.

Friday: A busy time after work waiting to renew my driver’s licence, The Chopped Leaf was calling my name.  I had a Mexican Protein Rice Salad thing with some local Royals Kombucha.

You SEE why meal prep is so important? If I don’t have something easy and healthy sorted out, I will resort to take out on the regular.

Evening Snack: 

It’s not pretty, but I have a huge freezer bag full of these Protein Peanut Butter Puck (another Healthy Role Models Recipe!) that I will eat for dessert or when I get the late night snack attack.

Or, I will have a ‘Belly Buster’ Protein Shake (no carbs) and Probiotics like these ones from Garden of Life Canada. Stay tuned for a GIVEAWAY for this entire haul. https://www.gardenoflife.com

There! Now you have a pretty good picture of how I keep my energy up as a busy working mom through nutrition. I’m definitely not perfect, but I am real.

I want to hear from you! What do you eat during an average work week? Do you switch things up or have a repetitive routine like I do?