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Eating Healthy As A Busy Mom

Tips, strategies, resources, and advice to help busy moms eat healthy and lose or maintain weight.
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11h
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Alex Evink, MS, RDN | Moderately Messy
Simple ways to increase calorie expenditure, resulting in a higher total energy expenditure - or the total amount of calories burned each day. If you notice that you barely move during the winter months, this can drastically impact how many calories we burn each day - as NEAT can provide up to 50% of our daily calorie expenditure! This post includes a free checklist you can print out to remind yourself of these simple tasks which lead to more calories burned throughout the day.
Simple Ways to Increase Calorie Expenditure
Simple ways to increase calorie expenditure, resulting in a higher total energy expenditure - or the total amount of calories burned each day. If you notice that you barely move during the winter months, this can drastically impact how many calories we burn each day - as NEAT can provide up to 50% of our daily calorie expenditure! This post includes a free checklist you can print out to remind yourself of these simple tasks which lead to more calories burned throughout the day.
20+ easy weeknight dinner ideas for busy moms this fall! Prioritizing cooking after hectic days doesn't have to be complex - it is hard enough as it is to even want to cook dinner! Here are some of my favorite easy recipes with some tips on how to streamline meal preparation when crazy schedules are involved. Easy Fall Food Dinner, Five Meals In One Hour, Easy Meals For Working Moms, Takeout Dinner Ideas, Easy Healthy Weeknight Dinner, Healthy And Easy Dinner Recipes Families, Last Minute Dinner Ideas Quick And Easy, November Meals Dinners, Fast Dinner Recipes Quick Meals Healthy
Easy Fall Food Dinner
Five Meals In One Hour
Easy Meals For Working Moms
Takeout Dinner Ideas
Easy Healthy Weeknight Dinner
Healthy And Easy Dinner Recipes Families
Last Minute Dinner Ideas Quick And Easy
November Meals Dinners
Fast Dinner Recipes Quick Meals Healthy
Easy, Low Prep Dinner Ideas for Busy School Nights - Moderately Messy RD
20+ easy weeknight dinner ideas for busy moms this fall! Prioritizing cooking after hectic days doesn't have to be complex - it is hard enough as it is to even want to cook dinner! Here are some of my favorite easy recipes with some tips on how to streamline meal preparation when crazy schedules are involved.
There are so many benefits to cooking with your kids! Here are some easy recipes to try plus fun ideas your kids will love. This post is especially helpful for the stay-at-home mom aged 2 and up because it not only gives you something to do but helps with meal prep, healthier eating- the list goes on and on. I also think it’s helpful for busy moms who have trouble cooking dinner after work!
Cooking with Kids: Easy and Fun Recipes to Try
There are so many benefits to cooking with your kids! Here are some easy recipes to try plus fun ideas your kids will love. This post is especially helpful for the stay-at-home mom aged 2 and up because it not only gives you something to do but helps with meal prep, healthier eating- the list goes on and on. I also think it’s helpful for busy moms who have trouble cooking dinner after work!
This may contain: two white bowls filled with oatmeal and fruit on top of a wooden cutting board
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High Protein & Fiber 21-Day Breakfast Challenge
A 21-day breakfast challenge with delicious, easy recipes high in both protein and fiber! Grab a friend to join in and motivate you or add to the competition and give it a try, or just check out the recipes to increase overall protein and fiber intake. There are so many health and weight benefits to meal prepping a breakfast with a good balance of these nutrients!
gluten free dairy - free breakfast ideas with tips to increase protein
Diary Free Gluten Free Breakfast
Dairy Free High Protein Breakfast
Gluten Free Dairy Free Breakfast
Sweet Potato Smoothie
Brunch Foods
Grain Free Breakfast
Dairy Free Protein
Meal Rotation
Child Nutrition
Gluten-Free and Dairy-Free Breakfast Options
Over 48 gluten-free and dairy-free breakfast options to add some variety to your weekly meal rotation- but within your dietary restrictions! Plus, I include tips to increase the protein and fiber intake of these recipes for a more well-balanced meal. Kid-friendly options, too!
an image of high protein meal plan for busy weeks
Quick and Easy High Protein Recipes I 5-Day Meal Plan
A 5-day high protein meal plan with quick and easy meals - ideal for busy weeks. Reach an overall higher protein intake (each day provides at least 100 grams of protein) with simple recipes that requires little to no cooking at all. From high protein oatmeal to no cook burrito bowls and air fryer salmon bites... this meal plan is great inspiration for those who don't love to cook or rely on more convenience foods but want to increase their protein intake.
meal prepped in plastic containers with text overlay that reads 25 easy and enjoyable high protein meal prep ideas
High Protein Meal Prep Ideas
Protein Meal Prep Ideas
Microbiome Recipes
Meal Prep On A Budget
Slow Cooker Vegetarian Chili
Warm Soup Recipes
Protein Meal Prep
Turkey Pasta
High Protein Meal
High Protein Meal Prep Ideas on a Budget - Moderately Messy RD
High protein meal prep (at least 20 grams per serving) with the cost of groceries in mind! Easy meal prep or dinner ideas that are budget-friendly with cost breakdown included. A guide on how to create well-balanced and healthy meals with cost-saving strategies.
The holiday season is full of chaos and delicious, indulgent food. However, it's only a few days out of the year! Why wait to put healthy eating practices into place until the New Year? That just adds more stress when the time comes. This 12 day healthy eating and self-care challenge is a fun way to stay accountable. Most of these "challenges" are realistic to do even during this busy time. Grab a friend and see how can complete the most days - and you'll feel your best going into the New Year! Self Care Challenge, Protein Lunch, Indulgent Food, Christmas Challenge, Prepped Lunches, Healthy Holidays, Breakfast Meal Prep, Health Challenge
Self Care Challenge
Protein Lunch
Indulgent Food
Christmas Challenge
Prepped Lunches
Healthy Holidays
Breakfast Meal Prep
Health Challenge
Holiday Healthy Eating and Self-Care Challenge
The holiday season is full of chaos and delicious, indulgent food. However, it's only a few days out of the year! Why wait to put healthy eating practices into place until the New Year? That just adds more stress when the time comes. This 12 day healthy eating and self-care challenge is a fun way to stay accountable. Most of these "challenges" are realistic to do even during this busy time. Grab a friend and see how can complete the most days - and you'll feel your best going into the New Year!
15 healthy appetizers or snacks for game day that also taste delicious! Think quick and easy dips that are higher in protein, fiber, and/or veggies to increase nutrient density. These are great ideas for football snacks because they're not only tasty and feel indulgent but offer a little more purpose than your average appetizer. Quick And Easy Dips, Snacks For Game Day, Vegetarian Nachos, Whole Wheat Crackers, Mini Sweet Peppers, Football Snacks, Game Day Appetizers, Joy Filled Eats
Quick And Easy Dips
Snacks For Game Day
Vegetarian Nachos
Whole Wheat Crackers
Mini Sweet Peppers
Football Snacks
Game Day Appetizers
Joy Filled Eats
Healthy Appetizers I Game Day Food
15 healthy appetizers or snacks for game day that also taste delicious! Think quick and easy dips that are higher in protein, fiber, and/or veggies to increase nutrient density. These are great ideas for football snacks because they're not only tasty and feel indulgent but offer a little more purpose than your average appetizer.
the cover of how to reach a higher protein intake by eating over 100 grains of protein
List Protein Food
Protein Tips For Women
Foods With Most Protein
Protein Rich Meal Plan
Protein Meals On A Budget
Food Protein Chart
Increase Protein In Diet
135g Protein Meal Plan
7 Day High Protein Meal Plan
100 Grams of Protein Meal Plan
The ultimate guide to reaching a higher protein intake with a 3-day sample 100 grams of protein meal plan. Plus, tips to add protein to meals without just eating a larger portion of chicken or beef.
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High protein meal plan
A high protein and fiber snack guide with 20 healthy snack ideas with at least 10 grams of protein and 5 grams of fiber. Each snack is broken down so that you can understand how to build your own filling and satisfying snacks based on your preferences. These options are designed to keep you fuller for longer and help you reach a higher overall intake among many other benefits. A well-balanced snack can give you some wiggle room with your meals, too! Fiber Snacks Healthy, High Fiber Snacks For Kids, Fiber Rich Snacks, Snacks High In Protein, Cottage Cheese Smoothie, High Protein High Fiber, Satisfying Snacks, High Fiber Snacks
Fiber Snacks Healthy
High Fiber Snacks For Kids
Fiber Rich Snacks
Snacks High In Protein
Cottage Cheese Smoothie
High Protein High Fiber
Satisfying Snacks
High Fiber Snacks
High Protein and Fiber Snack Guide
A high protein and fiber snack guide with 20 healthy snack ideas with at least 10 grams of protein and 5 grams of fiber. Each snack is broken down so that you can understand how to build your own filling and satisfying snacks based on your preferences. These options are designed to keep you fuller for longer and help you reach a higher overall intake among many other benefits. A well-balanced snack can give you some wiggle room with your meals, too!
two pictures with the words warm and easy comfort dinners that are easy to make
Quick Healthy Weeknight Meals
Easy Comfort Meals
Comforting Dinner Recipes
Easy Winter Meals
Dinners For Busy Nights
Comfort Dinner
Cabbage And Sausage
Healthy Weeknight Meals
Easy, Healthy Comfort Dinners for Busy Nights
30 healthy(ish) comfort dinners that are easy to make even on busy nights. These are the perfect recipes when you're craving a cozy meal after a hectic day - especially when most of these recipes have 15 minutes or less of prep time. Even though these meals feel indulgent, they are all well-balanced and likely healthier than most takeout options.
desserts with text overlay that reads 26 healthy desserts to satisfy a sweet tooth and provide some extra nutritious flavor
Chocolate Covered Pineapple
Protein Popsicles
Protein Cheesecake
Cheesecake In A Jar
Healthy Cheesecake
Happy Kitchen
Crumble Topping
Healthy Desserts I High Protein and/or Fiber
26 healthy desserts to satisfy a sweet tooth AND provide some extra nutrients. Whether that be additional protein, fiber, or antioxidants, these desserts will have you feeling GOOD about consuming them. They provide more than one purpose so you can easily justify that sugar fix (not that you have to). This post features desserts high in protein, fiber, or made with healthy, nutrient-dense ingredients to fill in those nutritional gaps.
8 evidence-based strategies to improve your gut health! A healthier gut microbiome is associated with improved overall well-being both physically AND mentally. However, it's very complex and can be influenced by a number of factors. This post goes over some of the best tips for a more diverse and resilient gut microbiome- including dietary changes as well as probiotic and prebiotic supplement information. Probiotic And Prebiotic, Gut Protocol, Improve Your Gut Health, Probiotic Foods, Improve Gut Health, Healthy Bacteria, Fiber Rich Foods, Probiotics Supplement, Different Vegetables
Probiotic And Prebiotic
Gut Protocol
Improve Your Gut Health
Probiotic Foods
Improve Gut Health
Healthy Bacteria
Fiber Rich Foods
Probiotics Supplement
Different Vegetables
Diet Tips for "Gut Health"
8 evidence-based strategies to improve your gut health! A healthier gut microbiome is associated with improved overall well-being both physically AND mentally. However, it's very complex and can be influenced by a number of factors. This post goes over some of the best tips for a more diverse and resilient gut microbiome- including dietary changes as well as probiotic and prebiotic supplement information.
Don't let the holiday season be a roadblock on your healthier eating journey. Here are 10 realistic, sustainable tips to healthy eating during the holidays. These strategies can help cement those healthy lifestyle habits so you’re not feeling overwhelmed once the new year hits. Some of these might seem obvious – but it’s nice to have a reminder right before this season of madness begins! Sustainable Tips, Holiday Survival Guide, Holiday Weight Gain, Booby Traps, Holiday Weight, Protein Pasta, Holiday Eating, Hidden Veggies, Healthy Lifestyle Habits
Sustainable Tips
Holiday Survival Guide
Holiday Weight Gain
Booby Traps
Holiday Weight
Protein Pasta
Holiday Eating
Hidden Veggies
Healthy Lifestyle Habits
Healthy Holiday Eating Survival Guide
Don't let the holiday season be a roadblock on your healthier eating journey. Here are 10 realistic, sustainable tips to healthy eating during the holidays. These strategies can help cement those healthy lifestyle habits so you’re not feeling overwhelmed once the new year hits. Some of these might seem obvious – but it’s nice to have a reminder right before this season of madness begins!