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.

Stress-Reducing Foods: Nourishing Your Body and Mind as a Busy Mom

As a busy parent, you are juggling multiple responsibilities all the time which means, your self-care gets pushed to the back burner. Even worse, feeling stressed AF all the time affects your physical and mental well-being.

Fortunately, one powerful way to manage stress is through the foods you eat. Not only does prioritizing nourishing foods feel good because you're also making sure your needs matter but also incorporating stress-reducing foods into your diet can help your body handle the craziness of your life and bounce back faster.

Here are my top foods to support your body through stressful times:

1. Dark Leafy Greens: I'm not talking about some sad butter lettuce here, we don't have time for that, it's time to level up. Dark leafy greens like spinach, kale, and Swiss chard are rich in magnesium, a mineral known for its calming effects on the nervous system. Magnesium helps regulate cortisol, the stress hormone and promotes relaxation. Add these greens to salads, smoothies, or stir-fries for a nutritious boost.

2. Berries: This one shouldn't take a lot of convincing because berries are delish! Take your pick- blueberries, strawberries, and raspberries are all packed with antioxidants and vitamin C. These nutrients help combat the damaging effects of stress on the body. Enjoy them fresh as a snack, blend them into smoothies, add to a salad, or sprinkle them on top of yogurt or oatmeal.

3. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel) or plant-based sources like chia seeds, flaxseeds, and walnuts, can help reduce stress and promote brain health. Omega-3s have been shown to support cognitive function and decrease inflammation, benefiting both your mind and body. If you're not eating enough of these foods, I typically recommend an Omega supplement because the benefits are just too great. This is my favorite and pretty affordable.

4. Complex Carbohydrates: Repeat after me. No. More. Demonizing Carbs. Complex carbohydrates like whole grains (oats, quinoa, brown rice) and legumes (beans, lentils) provide a steady release of energy and boost serotonin production. Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness. Incorporate these foods into your meals to stabilize blood sugar levels and support mood regulation. Also fiber = happy gut. Happy gut = happy brain.

5. Herbal Teas: Sipping on herbal teas can provide a soothing and calming effect. Chamomile tea, in particular, has been used for centuries as a natural remedy to promote relaxation and reduce anxiety. Other herbal teas like lavender, lemon balm, and passionflower can also help alleviate stress and improve sleep quality.

6. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, are excellent sources of stress-fighting nutrients. They contain magnesium, vitamin E, and healthy fats that promote brain health and reduce stress levels. Be that weird lady with nuts in her purse, don't be shy.

7. Dark Chocolate: I can't live without it and neither should you (assuming you like chocolate that is) Eating dark chocolate (70% cocoa or higher) can have mood-enhancing benefits. Dark chocolate contains flavonoids, which have been associated with lower stress levels and improved mood. Enjoy a square or two mindfully, savoring the rich flavor and reaping the stress-reducing benefits.

Taking care of your nutrition and prioritizing your health means you're a better you. It means you can take care of your family and manage daily challenges. By making this decision to focus on your health, you'll also have a greater sense of calm and well-being to combat the stress you know if inevitable when raising tiny humans.

Fueling the Distance: 7 Nutrition Tips for Vegan Endurance Athletes

Being an endurance athlete requires a strategic approach to nutrition, even more so if you're a primarily plant-based one. Your body needs the right fuel, hydration, and nutrients to support your training, drive performance, support recovery, and reduce the risk of injury.

Here are my seven essential nutrition tips specifically tailored for vegan endurance athletes, but can be beneficial for anyone trying to log some extra miles.

1. Prioritize Plant-Based Protein: Everyone thinks that bodybuilders have the highest protein needs, but surprise! It's actually endurance athletes. Protein is crucial for muscle repair and growth, and distance running is definitely taxing those muscles. So is the strength training you should be doing to support your distance goals. Make sure to mix it up with a variety of plant-based protein sources such as lentils, beans, quinoa, tofu, tempeh, and edamame. Supplementing with vegan protein powders like pea, hemp, or rice protein can also help meet your daily protein requirements.

2. Carbohydrates for Sustained Energy: Quite possibly the best part of training for any distance race. CARBS! Carbohydrates are the primary fuel source for endurance activities. Opt for complex carbohydrates like whole grains, legumes, fruits, and vegetables. These provide a steady release of energy and essential nutrients to support your long training sessions.

3. Embrace Healthy Fats: While carbohydrates are essential, healthy fats play a crucial role in providing sustained energy and supporting overall health. Make sure every meal has lots like avocados, nuts, hemp & chia seeds, and plant-based oils (such as olive and coconut oil). These fats also aid in the absorption of fat-soluble vitamins.

4. Speaking of Micronutrients: Vegan athletes need to pay attention to certain micronutrients, such as iron, vitamin B12, omega-3 fatty acids, and calcium. Include iron-rich foods like leafy greens, legumes, and fortified cereals. Consider a reliable vitamin B12 supplement, and consume flaxseeds, chia seeds, walnuts, or algae-based omega-3 supplements to ensure adequate omega-3 intake. Calcium-rich foods like fortified plant milk, tofu, and leafy greens should also be included.

5. Hydration is Key: Staying hydrated is vital for performance and recovery. Drinking water regularly throughout the day is great but you need to take it one step further with electrolytes to make up for all that sweat. My favorite brand is Nuun - no added sugar and lots of delicious flavor options. It's been in my water bottle for every race I've trained for.

6. Optimize Recovery Nutrition: Recovery is as important as training itself, you can't put it all out there on the pavement, come home, shower, and eat 2 hours later. After workouts, replenish glycogen stores by combining carbohydrates and protein-rich foods to aid in muscle repair, enhance recovery, and reduce muscle soreness. Think pasta + vegan sausage & veggies, a smoothie with fruit, nut butter & protein powder.

7. Plan and Prepare: Making sure you meet your nutritional needs for training consistently requires a bit of forethought. Batch cook meals, pack nutritious snacks like energy bars, trail mix, or fruit, and carry portable plant-based protein options when on the go.

With careful planning and attention to your body's needs, you can thrive as an endurance athlete while staying true to your plant-based principles. Embrace the power of plant-based nutrition and conquer those long-distance challenges!

Want more in-depth tips on what to eat pre and post-workout or a training-specific meal plan? Let me take the guesswork out of it so you can focus on your miles. Schedule a free consultation here.