As a mom, prioritizing your own health is crucial for overall well-being. That is why creating nutritious and satisfying meals for yourself can be a powerful way to take control of your health. The following 10-step plan is to help you plan out real meals that nourish your body and support your wellness journey. Drive thru’s and convenient foods are full of ingredients that drain you, make you feel bloated, give you brain fog, and can eventually lead to health issues (among many other symptoms). Doesn’t sound like something Moms should utilize day to day when we have an endless list of things to get done, huh?

1. Set Realistic Goals

Start by setting achievable health goals tailored to your busy lifestyle. Whether it's incorporating more vegetables or reducing processed foods, make goals that align with your individual health and nutrition goals. Maybe start with 3-4 planned meals a week, and build on more once you get into a rhythm. If you try to make every meal right away…be prepared for the burn out!

2. Create a Weekly Meal Schedule

Design a weekly meal schedule that accounts for your family's faves and your nutritional needs. Plan meals by sitting down and checking your upcoming weeks’s schedule. Notice the busy nights, and plan a slow cooker or instant pot meal on those nights. On the nights you have more open time, set aside 30 minutes to an hour to cook up a delicious fresh meal. (Don’t forget to schedule at least one hour in the beginning of the week for meal prepping. This will make your weekly menu a high success in the kitchen!)

3. Batch Cooking and Freezing

This is when that hour of scheduled meal prep comes in to play! Utilize weekends or your least busy days for batch cooking and meal prepping. Prepare large quantities of staples like grains, proteins, and sauces, and refrigerate them (or freeze them for future use) in individual portions. This makes assembling meals during the week quick and convenient. I love having 1-2 “dump recipes” in my freezer ready to “dump” in the slow cooker on ( UNPLANNED for) busy days. These are perfect for stews, rice bowls, even soup ingredients to add into broth and let simmer all day. Plus, when everyone gets home in the evening, the house smells amazing! (These even work for the Instant Pot!)

4. Plan Nutrient-Rich Snacks

Snacks is the one area of nutrition that most of us sabotage ourselves in. Pre-planning healthy snacks helps combat cravings and keep your energy levels steady. Try pre-cut veggies, Greek/non Dairy yogurt, or a handful of nuts can be easily accessible during busy moments. Strategically placing these snacks so they are easier to grab than, let’s say, chips and bars, will ensure that you opt for the healthier option that will give you an energy boost, not an energy drain.

5. Embrace One-Pot and Sheet Pan Meals

Most Moms do not appreciate spending more time cleaning dishes than they did cooking the food. So, simplify the cooking process by incorporating one-pot and sheet pan meals. These recipes minimize cleanup and allow you to prepare a balanced, nutritious meal with minimal effort. Bake cubed up chicken, and add in chopped veggies the last 5 minutes (well, depending on the veggies) for a sheet pan meal. You could even warm up some pre cooked grains in the fridge to add more carbs or protein to the meal. Or, try searing steak tips in a pot and adding chopped up broccoli and peppers for a quick throw together stir fry on some reheated rice from the fridge. One sheet pan or one pot. That is a dream for a busy Mom!

6. Smart Grocery Shopping

Who loves lists?!! I know I do! Create a detailed shopping list based on your weekly meal plan to avoid unnecessary trips to the store. Stick to your menu list for ingredients to buy, and make sure you don’t already have certain ingredients already. There are some pretty amazing apps for grocery lists, some even save reoccurring ingredients so you just have to select them weekly. Also, don’t be afraid (or feel guilty!) for using grocery delivery services. Hey, sometimes a Moms schedule is chaos…ordering from a Grocery store for delivery is a much healthier option than fast food or a grab and go convenient meal.

7. Prep Convenience Items

Running out the door at the last minute, realizing that you won’t be eating agin until dinner that evening with nothing to tide you over in your hands…Yeah, that sounds very familiar! Remember food prepping? Pre-cut and store fruits, vegetables, and proteins in convenient containers, making it easier to assemble meals on the fly. Even just 1 hour a week gives you the basics for quick assembly. (My record time is under 1 minute for a salad mason jar! Boom!)

8. Plan for Leftovers

Strategically plan meals that can serve as leftovers for the next day's lunch or dinner. Cook for 2 extra heads (or more if your kids like left overs as well). Before putting away the food when dinner is over, preassemble individual meals to have prepped in the fridge. Makes the next day a breeze for meal selection.

9. Slow Cooker and Instant Pot Recipes

Leverage the convenience of slow cookers or Instant Pots for hands-free cooking. These amazing pieces of equipment allow you to prepare wholesome meals with minimal effort, freeing up time for, well, living! Hello convenient dump meals! And…only one pot to clean!

10. Stay Flexible and Graceful

Understand that life gets busy, and plans may need adjustments... That comes with the territory of being Mom! Be flexible and forgiving with yourself. Having a backup plan, such as a few healthy frozen meals, some basics prepped in the fridge for a quick, and some healthier convenient options in the pantry, ensures you always have a nutritious option, even on the most hectic days.

This meal planning guide is designed to help you amazing busy moms prioritize your health without sacrificing your precious time. By using these steps, you can streamline the meal planning process, making it more manageable and sustainable within your busy lifestyle. Remember, small, consistent changes can lead to significant improvements in your overall well-being.