Did you know that you are no different from an elite athlete? Athletes schedule their day according to their training schedule, moms schedule their day according to their kids’ schedule. An Athletes’ meals are designed to support their nutritional needs for everything they are doing in their training and in their day, moms “should be” focusing on their nutritional needs for their day as well. Many times our needs are left to the very end, food becomes the leftovers of our little ones, and our energy is depleted beyond repair.
The meals you choose throughout the day can actually help reduce stress, give you unlimited energy, and can ramp up your SuperPowers to take multi-tasking to a whole new level. With so much on our plate, it becomes challenging to design the perfect meal plan for your daily endeavors but I would like to help simplify that. Let’s start with the basics…
These should come from fruits, vegetables, and unrefined grains. Since they digest quickly, consider these for IMMEDIATE ENERGY.
You have animal-based and plant-based, either one works. These take longer to digest, so consider these CRUISE CONTROL, how long do you need that energy to last in your crazy day.
Don’t be afraid of this one, it is all about the quality. Fat takes a longer time to digest, so think of it as a BACKUP BATTERY. This is what you need when you have run out of your carbohydrate and protein calories, and you still have 12 more errands to get done.
Now, let’s put this to use!
All of your meals and snacks should have a balanced amount of carbohydrates and proteins, with a little bit of fat, to balance out your energy. Here are my top five “grab and go” meals to keep you SuperCharged and ready for anything:
You can make these in small mason jars ahead of time. They will last in the fridge 3-4 days, so they make a great on-the-go meal or snack. Layer your jar as follows: Place the oats on the bottom of the jar, add in enough nut milk or water to lightly cover the oats. Next up, anything hard like chopped apples, nuts, or seeds, and lastly berries for sweetness. Once you are ready to serve, you will mix it up!
A mom’s got to do, what a mom’s got to do! Sometimes blending up all that nutritional goodness is the best we can do. A great smoothie will only last a day in the fridge but if your refrigerator is set-up right, it should be quick to make. When designing the perfect smoothie think GREEN first! You can use water as your base, put in greens such as kale, cilantro, spinach, or collard greens. Next, add in just enough fruit to cover up the “green” taste. I like to use pears, apples, or even dates, with just a few berries. Think of this as a recipe… blend and taste, and then change it as needed. And lastly, you need protein. You can get this by adding in raw nuts, raw nut butter, hemp seeds, chia seeds, or raw plant-based protein powder.
Salads are an easy way of getting in a lot of nutrition and can be portable as well. Setting up your refrigerator for success is key. Ideally, you should have all of your veggies chopped and stored in airtight containers. This makes it easy to scoop out what you need for a salad, stirfry, or even a soup. Have one of those pre-washed bins of mixed greens ready to grab and serve. Toss on an array of veggies, providing as much color as you can. As for protein, you can toss on some garbanzos, a nut mix, or chicken from last night’s dinner and you have a great meal.
This is not your typical dessert, it can also be a great snack. Similar to your overnight oats, use a mason jar. Chia pudding will stay great in the refrigerator for up to 4 days. Start by putting in equal parts of chia seeds and liquid. I like coconut milk the best for mine, and then I top it off with pureed strawberries. Once it has set in the fridge for an hour or so, open it and mix it up. Then seal it shut and store until you are ready to enjoy it.
It’s a Wrap
One last thing, wraps are such an easy way of holding in some nutritious foods and running out of the house. You can use an Ezekiel wrap or even a collard green leaf as a wrap, both work just as well. One of my favorite treats is hummus with avocado and cucumber, and a few spices to jazz it up. You can also do eggs and avocado or eggs with mixed veggies, get creative.
Planning meals or snacks should not be left until the last minute. Your objective is to nourish your body, to give you unlimited energy and resiliency, to make it through the craziest of days. Every meal and snack should have a sufficient amount of protein to keep you satiated and energized for the long haul. I know you have a full plate, but creating quick systems in the kitchen will benefit you in the long run so MAKE IT HAPPEN!!
With Love and Light,