Dread gripped my heart and gut as I stepped onto the scale in the Navy’s Physical Fitness Office. Breath held, I waited for the official weigh-in, then taping, my arms raised shoulder length, sucking in my post-partem stomach to the best of my ability. Defeat. I failed. My heart was so sad as I signed the piece of paper that acknowledged my failure to meet the Navy’s weight standard. All the crash dieting and avoiding sugar and carbs wasn’t enough.
After binge eating all the things I’d avoided, including delicious Aloha Macs I’d avoided since landing on the Island of Oahu, and pizza, I picked myself up, and started over. Logically, I started with our diet. Activity and cardio doesn’t erase a poor diet. I renewed my focus on quality food, and with that meal planning. With a three year old and one year old, working full time outside of the house in the Navy, and a limited budget, the struggle was real, but the fight was worth it.
Years later that fight is for quality food, fueling our work well, and using food to be our best is still worth it.
The tools I learned as a relatively new mom – meal planning and whole foods, food, as medicine, still serve me today. They give me confidence that I’m doing the best for my family. They also releave me from a certain amount of overwhelm and decision-fatigue associated with meal prep.
What I’ve found as I’ve worked with life coaching clients is they typically live in one of two scenarios at meal times or before those meals even happen:
#1. “Mom, what’s for dinner?” a small voice asks. Inwardly I cringe. “Food,” I mumble. Another night, another meal to cook. On top of all the other demands for my energy and decision-making thoughts, I have to figure out what to feed six hungry mouths. Eventually I settle on something easy, but maybe not super healthy. It works, but I’m annoyed with myself for not providing something better.
#2. “Mom, what’s for dinner?” a small voice asks. “Food,” I say confidently, knowing what exactly we’re eating. Thankfully it’s all planned out so my tired brain doesn’t have to think through another decidsion. We sit down for dinner and consume a health meal that we all “mostly” enjoy.
Where are you at in your planning? Scenario 1 or 2?
I don’t need to tell you that moms and small business owners have a lot going on. Incorporating meal planning is a way to help eliminate overwhelm and and cut down on your own decision fatigue. Know what you’re feeding your family creates space and helps you make room for rest.
I’m not a fan of cooking, but I do love to fuile my work and feeding myself is a form of self-care, so I’ve made it as simple as I can. Here’s a video on how I’ve simplified my own meal planning.
To keep things simple, I follow this template when making lunch or dinner:
*If a recipe has too many ingredients or steps, I won’t make it. We also have a plethora of food sensitivities so having this template allows me to mix and match to meet our needs.
Meat or protein (the most important macro-nutrient) – grilled, baked, or broiled. Beef, chicken, eggs, pork (limited and high quality), seafood, or fish.
Veggie – steamed or baked. I rely heavily on frozen veggies, but it can help to buy seasonally as well.
Grain or “heavier” carb – rice, rice pasta, sweet potatoes, gluten-free waffles, lentil, quinoa.
Starch – occasionally we’ll have corn, or white or red potatoes.
Sugar – very, very limited. I use stevia, maple syrup, or honey.
Fruit – the kids usually eat fruit at lunchtime. I don’t typically use it at dinner, but if I do, it’s served after the protein is eaten so they actually eat protein.
Typical meals, recipes, or people I use for recipes I turn to:
Faster Way to Fatloss (Fall Meal Guide, Meal Guide, Smoothie Guide)
Red Beans and Rice with Andouille Chicken Sausages
Acorn Squash with Ground Sausage or Bacon, topped with Vanilla Unsweetened Coconut Yogurt and Syrup (Roast the squash, make meat, top)
Korean Beef – this recipe I’ve switched out the coconut aminos for soy sauce and avocado oil for sesame oil. These two changes make it a healthier recipe.
Tacos are always a winner – we use Siete almond flour tortillas and chips
Pasta (rice)
Stir Fry or Broccoli and Beef
Typical Weekly Shopping List:
*One note on organic – I don’t buy all organic produce, but I do follow the Environmental Working Group’s Dirty Dozen. Those 12 identified produce are best to buy organic because of toxins.
– Coconut milk
– Ground beef, chicken, ground chicken, lunch meats for the kids lunches or an Italian sub salad
– Frozen berries, broccoli, peas or beans, squash, and spinach
– Berries
– Bananas and apples
– Mac and Cheese for Saturday mornings (this is a weekly rhythm)
– Beans
– Coconut sugar
– Bob’s Red Mill Organic Quick Oats
– Shredded cheese and cheese sticks (for the kids)
– GT Kombucha
– Simple Mills crackers
– Beef Sticks
– Almond and/or peanut butter
If you’re looking to make personal family changes and you need accountability to do so, let’s chat about how I can coach and partner with you to get you from where you are to where you want to be.
