Done for you Healthy Menu + Grocery List

Hey mama, 

I know how hard it can be to think up a meal plan, write out the grocery list, and figure out how you're going to execute the plan with a million things on your plate. 

I wish I could figure out how to execute the million things on your plate, but I can (and did) create the meal plan and shopping list ;)

This is for a family of three, so add as you have extra family members. 

I hate the concept of a "meal plan" so this is a menu. You can mix and match as you wish, depending on the day, and depending on what you feel like eating. 

Here's a preview of the menu! Click below to download the whole thing. xoxo 

Healthy Menu and Shopping list for the busy mom.. 7 day menu and grocery list for the busy family
Healthy menu and grocery list for the busy mom

The Super Smoothie

Last week I mentioned why you should ALWAYS read the label on smoothies and juices when eating out (or grocery shopping, etc.).

Today I want to talk about how you can make a deliciously filling and satisfying smoothie at home! It will keep your blood sugars balanced, your hunger hormones in check, and leave you feeling full for hours. 

The super smoothie is a perfect on the go breakfast, or post-workout meal. Honestly, as a busy mom, the super smoothie saves me from eating junk on the go SO often! 

The SUPER SMOOTHIE is full of  veggies, fruits, healthy fats, AND protein. The fat-fiber-protein punch is the winning combo to keep you feeling full! 

The super smoothie is the perfect solution if you are in need of a quick breakfast or a healthy and fast snack! It will keep you full, and fill you with nutrients. A perfect snack for the busy mom.
The super smoothie is the perfect solution if you are in need of a quick breakfast or a healthy and fast snack! It will keep you full, and fill you with nutrients. A perfect snack for the busy mom.

Start with about 8 ounces of liquid + a handful of ice in your blender.Then add fiber, fats, and protein


liquid: water, coconut water, green tea, almond milk, coconut milk, or cows milk are great options 

fiber: fruits and veggies are a great source of fiber to help with digestion, balance blood sugars, prevent chronic diseases, and  increases satiety as well.

  • try:  veggies like kale, spinach, celery beets, or cucumber

  • banana, berries, pineapple, or peaches are great options (try to stick with 1/2c or less!)

fats: fats are ideal for that satisfied feeling, and also provide nourishment for our brains, and help with healthy skin too!

  • try: peanut butter, almond butter, coconut oil, coconut butter, nuts, flax, hemp, chia, etc. 

protein: protein balances your blood sugar, which helps you avoid that sugar spike then crash feeling you can get from too-sweet shakes and smoothies. Aim to get at leas 20 g of protein.

  • try: whey, casein, egg white, pea, or rice protein.  


A nutrition coach's grocery list...

This is going to be a long one! I wanted to share alllll of my favorite foods (nothing weird, just healthy ingredients that I use every single day). I personally believe that eating a healthy, balanced diet doesn't need to be full of weird foods and salads for every meal. I do love a good salad, but that is not all I eat! Below I'm sharing my kitchen staples. ALLL of the foods I keep stocked in my fridge, freezer, and pantry AND then I'm sharing the meals I make with them. 

Read More

Zoodle Recipe Round-Up

(I'm moving posts from my old blog over here this week! keep a look out for some new/refreshed content for the new year.)

 Zoodles are spiralized zucchini noodles...but zoodles is way more fun to say. The first time I made them, I sautéed the zoodles in olive oil and garlic with some some red bell pepper and topped with lemon and salt & pepper.  So good! And SO low-cal. I seriously couldn't believe how tasty it was. They really soak up the flavor of whatever you cook them in and the texture is so surprisingly good. I had to find other ways to use them. Here are some tasty recipes I found.

  1.  Antipasto Zoodle Salad (photo 1)
  2. Pad Thai Noodles
  3. Shrimp Zoodles Parmesan
  4. Lemon Garlic Zucchini Noodles (photo 2)
  5. Zucchini Shrimp Scampi. OMG yum.
  6. Skinny Taste Kung Pao Zoodles
  7. Zucchini Spaghetti with Beef Bolognese (photo 3)

Do you have a favorite zoodle recipe?? Or any other fave spiralized veggie recipes, for that matter? Let me know!

p.s. if you need help meal planning, check out my free meal planner printable!