Healthy Plant-Based Lunch Ideas for Busy Weekdays

As a working parent, it's already hard enough to feed your family multiple times a day, let alone make sure you get something healthy to scarf down between meetings. But you are taking a break to eat mindfully right??? Check out my blog on the benefits of mindful eating (and getting OFF your phone while doing it) here -

You probably know a nutritious midday meal is essential to keep you energized, focused, and avoid that dreaded afternoon slump or sugar frenzy hackathon. Incorporating these plant-based meals, or adding your favorite protein will help you push past and be ready to handle whatever the post-work hustle until bedtime brings you.

1. Buddha Bowl Bliss:

Prepare a vibrant Buddha Bowl filled with an assortment of colorful veggies, grains, and plant-based proteins. This is so easily customized to whatever you have in the pantry or fridge. Start with a base of quinoa or brown rice, add roasted sweet potatoes, cherry tomatoes, cucumber slices, and avocado or any other veggies you have. Top it off with a sprinkle of chickpeas or your favorite protein and a drizzle of tahini dressing for a satisfying and nutrient-packed lunch.

2. Wraps with a Twist:

Swap traditional wraps with nutrient-rich collard green leaves or my favorite, sprouted tortillas. Fill them with hummus, shredded carrots, sliced bell peppers, a handful of leafy greens, some tofu or whatever you have around. Roll it up and enjoy a crunchy, flavorful wrap that's easy to take on the go.

3. Hearty Lentil Salad:

Combine cooked lentils (can get these pre-made and marinated for even more ease!) with diced cucumber, cherry tomatoes, red onion, and fresh parsley. Toss with lemon juice, olive oil, and a pinch of salt and pepper for a refreshing and filling lunch option. Add some crumbled feta cheese or avocado for extra creaminess.

4. Zucchini Noodles with Pesto:

Spiralize zucchini into noodles and toss them with a homemade basil pesto sauce. Include cherry tomatoes and toasted pine nuts for added flavor and texture. Make sure to add some kind of protein too to stabilize blood sugar.

5. Chickpea Tuna Salad:

Create a plant-based version of the classic tuna salad (or just use regular tuna) by mixing mashed chickpeas with diced celery, red onion, and capers. Season with lemon juice, Dijon mustard, and a pinch of seaweed flakes for that "tuna" flavor. Serve it in a sandwich of sprouted bread or on a bed of greens for a protein-packed lunch.

6. Protein-Packed Quinoa Salad:

Mix cooked quinoa with diced bell peppers, cherry tomatoes, black beans, and corn. Drizzle with a tangy lime-cilantro dressing and toss in some diced mango for a tropical twist.

Remember, preparation is key! Spend some time on weekends to batch-cook ingredients and prep veggies to save time during the busy workweek. Want even more tips on meal-prepping and batch cooking? Check out my blog here.

These plant-based lunch ideas will not only nourish your body but also keep your energy up and sanity within reach. Happy lunching!

Power Up Parenthood: Energizing Strategies for Boosting Energy Levels

Look, parenting is rewarding and fulfilling, but it's also exhausting AF.

You know you're supposed to 'fill your own cup' before pouring to others but often, parents are left at the end of the day with little gas in the tank. Step away from that fourth cup of coffee, and check out some other ways to boost your energy nutritionally.

Here are my best nutrition tips, designed for busy parents to feel their best and reclaim some energy to chase after their crazy kids.

Start Your Day with a Nutrient-Rich Breakfast:

• When you're prepping lunches, getting people dressed, and running around, it's easy to skip breakfast or grab something quick. This one is a non-negotiable - starting your day with a nutrient-rich breakfast can set the tone for the rest of the day. Opt for whole grains, such as oatmeal or whole wheat toast, which provide long-lasting energy. Include a source of lean protein, like eggs or Greek yogurt, to keep you feeling satisfied and energized throughout the morning. Shoot for 20-30 grams of protein.

Incorporate Superfoods into Your Diet:

• Yeah, they're trendy, but for good reason. Choosing whole foods that are packed with essential nutrients can give you an instant energy boost. Include foods like berries, spinach, kale, chia seeds, and avocados in your meals and snacks. Berries are rich in antioxidants, which help combat fatigue-inducing free radicals in the body. Leafy greens like spinach and kale are high in iron and folate, which are crucial for maintaining energy levels. Chia seeds and avocados provide healthy fats and fiber, promoting satiety and preventing energy crashes.

Stay Hydrated:

• Dehydration can lead to feelings of fatigue and sluggishness, and that ain't cute on anyone. Shoot for at LEAST half your body weight in ounces (150 lbs = 75 ounces) and carry a water bottle with you wherever you go. If you want something cute, go ahead with your Stanley Cup girl. What counts? Sparkling water, water + nuun, flavored unsweetened water (think Hint water) pressed juice, tea, ONE cup of coffee (after that it's veering into the dehydration station). And look, I'm fine with you winding down with a glass of wine or whatever your beverage of choice is, but try to keep it to once and drink a FULL glass of water before and after to reduce hating your life when those kids wake you up at 5:30 AM tomorrow.

Snack Smart:

• When hunger strikes between meals, opt for healthy snacks to keep your energy levels up. Avoid reaching for sugary and processed snacks that provide a quick energy spike but leave you crashing shortly after. Instead, choose snacks that combine protein, healthy fats, and complex carbohydrates. Some great options include a handful of nuts and seeds, Greek yogurt with fruit, or carrot sticks with hummus.

Plan and Prep Your Meals:

• Meal planning and preparation can be a game-changer for busy moms. Dedicate some time each week to plan your meals and snacks in advance. This will help you make healthier choices and avoid relying on fast food or takeout when time is limited. Prepare meals in batches and store them in the fridge or freezer for easy access during busy days. This way, you'll have nutritious options readily available, reducing stress and saving time. Want more help with this? Check out my weekly meal prep subscription here or check out my other recipe resources on my shop page.

Prioritize Protein:

• I mentioned this at breakfast, but it's worth paying a bit of attention. If you're mostly eating carbs all day, protein is a huge powerhouse to maintain energy levels, stabilize blood sugar and maintain muscle mass. Include lean sources of protein in your meals, such as chicken, fish, tofu, beans, or lentils. Protein-rich snacks like hard-boiled eggs, nuts, cheese, or protein bars can also provide a quick energy boost when you're on the go.

Don't Skip Meals:

• Do me a favor, and just don't. Knock it off with that intermittent fasting. You need energy. Skipping meals may seem like a time-saving strategy, but it can lead to a significant drop in energy levels. When you skip meals, your blood sugar levels drop, resulting in fatigue and poor concentration. Make it a point to have regular, balanced meals throughout the day, even if they are smaller in size. This will keep your metabolism active and provide a steady supply of energy.

Prioritize Sleep:

• While not directly related to nutrition, and while you can't always control this one, getting enough sleep is vital for maintaining energy levels. I get it, we all do the revenge bedtime procrastination to get a shred of time to ourselves. Try to go to sleep a bit earlier, even just a few times a week, and don't you dare bring your phone into your bedroom. Establish a bedtime routine that creates a comfortable sleep environment, dim the lights, do something calming like reading and limit caffeine intake in the evening to promote restful sleep.

While it might feel like another thing to add to your plate, I promise that prioritizing even just a few things on this list will have you feeling better in no time. There is no award for the most tired parent, and giving yourself the space to feel nourished and energized is going to make you a better parent all around. Ready? Let's go!

Hassle-Free Meal Prep: 10 Genius Grocery Store Hacks

I know you're here because you want to feed your kids and yourself, nutritious, balanced meals. How are you supposed to manage that on top of work, extracurricular activities, that pile of laundry on your bed, the constant mess your kids keep making and finding time to exist?

Well, I feel your struggle because I too am juggling all those things, and while I don't always nail it, there are a few things that I do to ensure save time and streamline our cooking and meal-prep process to make this easier on myself.

Here are my top grocery store hacks to save you time, money, and sanity when you're feeding your family.

1. Make a Meal Plan: I know it seems like a lot of work, but if you start here and plan what you'll be cooking for breakfast, lunch, dinner, and snacks you'll stay more organized. Write it somewhere you'll see it so you know what the week looks like, or if you are at a loss you can see what your options are for the week. Feel like this is overwhelming? Let me do the work for you - download some of my free resources or sign up for my weekly meal planning program to get a new plan emailed to you every week with everything you need to have a successful week.

2. Write a Grocery List: Based on your meal plan, write a detailed grocery list before heading to the store. Categorize items by sections (produce, pantry, dairy, etc.) to make shopping faster and more efficient, and avoid running to the store for random ingredients and losing your mind.

3. Shop Strategically: Choose a time to go grocery shopping when the store is less crowded to minimize wait times. Opt for larger supermarkets that offer a wide variety of ingredients in one place. If you have the ability and access, get grocery delivery and set it on a schedule so you don't have to go to the store.

4. Embrace Pre-Cut and Pre-Washed Produce: You are too busy to be chopping vegetables all day - save time by purchasing pre-cut and pre-washed fruits and vegetables. If you can afford it, it can significantly reduce meal prep time and make healthy eating more accessible.

5. Utilize Frozen Foods: Frozen fruits, vegetables, and proteins are convenient and just as nutritious as their fresh counterparts and mean when you can't think of anything to make or your fresh options have run out, you can always pull something out of the freezer and throw something together. Look for frozen pre-cooked grains, such as quinoa or rice, which can be heated in minutes in the microwave.

6. Prep in Batches: Set aside a designated time each week for meal prep. Chop vegetables, marinate proteins, and cook large batches of grains or soups. Portion meals into containers for easy grab-and-go options during the week.

7. Invest in Time-Saving Kitchen Appliances: Consider investing in time-saving kitchen appliances like a slow cooker, instant pot, or air fryer. These appliances can simplify cooking and drastically reduce hands-on prep time.

8. Opt for One-Pot or Sheet Pan Meals: These are some of my favorite meals to make because they are so easy. Look for recipes that require minimal cleanup by cooking everything in one pot or on a sheet pan. This cuts down on the number of dishes to wash and saves valuable time.

9. Engage the Whole Family: Involve your children in meal prep tasks appropriate for their age, such as washing vegetables, stirring ingredients, or assembling simple dishes. Not only does it save time, but it also teaches them valuable cooking skills, exposes them to the food, and increases the likelihood they will eat veggies and fruits since there is a lot less pressure than at the dinner table.

10. Prep Ahead for Lunches: Prepare school or work lunches the night before. Portion leftovers into individual containers or assemble sandwiches, salads, or wraps in advance. This eliminates the morning rush and ensures healthier choices are readily available.

Give these time-saving meal prep tips and grocery store hacks a try to provide your family with nutritious meals that make everyone happy and reclaim some of your valuable time because you've got more important stuff to do than be in the kitchen all day, or order takeout every night.