Plan to Eat: Small Habits for Big Nutrition Wins

Life is full — work, practices, appointments, keeping a household running. Even with the best nutrition and movement goals, actually carrying out the plan can feel impossible some days.

 

A wise woman once said:

“You can have it all — just not all in the same day.”

 

So how do we show up for our health without burning out?

Two strategies I come back to again and again:

 

✅ Plan your week

✅ Habit stack

 

These reduce decision fatigue and help you follow through even on the chaotic days.

Habit Stacking: Bookend Your Day with Consistency

 

I like to put my most supportive habits at the beginning and end of my day. When they’re anchored to something I already do — like waking up or brushing my teeth — they become autopilot.

 

Morning Habit Stack

• Lemon water at room temp + pinch of salt
• Vitamins: vitamin D + fish oil
• 5 mg creatine mixed into remaining lemon water
• 10 minutes stretching + meditation/prayer
• 15 minutes of reading (if time allows)
• Make kids’ breakfasts + lunches while sipping my matcha

 

Evening Habit Stack

• Evening vitamins
• Facial routine + hot shower
• Light tidy, screen-free wind down

 

Pick 1–2 habits to add at first — it doesn’t need to be all at once.

Plan Your Week: Set Yourself Up for Success

 

Ask yourself:

• What does your ideal day look like?
• How long do mornings realistically take?
• What meals feel doable for your family this week?
• Can you batch or prep anything ahead?
• Could the slow cooker or Instant Pot save you mid-week?

 

A little planning = a lot of sanity later.

Sunday Prep: Your Future Self Says Thank You

Here are my go-tos (mix + match depending on energy and schedule):

• Boil eggs (quick breakfast/protein for lunches)
• Prep breakfast options: muffins* or chia pudding

*Favorites: Superhero Muffins (Run Fast, Eat Slow)

• Sourdough sandwich bread (feed starter Sat night → bake Sun)
• Pickled onions (flavor hack!)
• Cook chickpeas and quinoa for salads
• Make one sauce or dressing
• Snacks/treats: paleo cookies, snack cake, date–nut power balls, brownies

(Paleo Running Mama has amazing recipes!)

• Large salad base: Rainbow Salad or Ambitious Kitchen salads
• Big protein for the week: roasted chicken or salmon to shred/use later

 

Even prepping 1–2 things makes weekdays easier.

Sample Weekly Meal Plan

Use this for inspiration and adapt to what your family loves:

Day	Dinner Plan
Sunday	Spatchcock chicken + roasted veggies (and beets wrapped in foil)
Monday	Slow cooker / Instant Pot soup (White chicken chili, curry soup, etc.)
Tuesday	Taco night! Moose tacos, salmon tacos, burritos, enchiladas, taco soup
Wednesday	Salmon + simple veggie sides
Thursday	Pasta night (chickpea pasta + sautéed veg)
Friday	Sourdough pizza night + salad
Saturday	Leftovers / flex night

Breakfast Ideas

 

Aim for protein + complex carbs + fruit

Examples:

• Eggs with salsa + avocado + orange + sourdough toast
• Cottage cheese with fruit + drizzle of honey
• Loaded steel-cut oats: nuts, nut butter, flaxseed, fruit

 

Lunch Ideas

• Leftovers (always a win)
• Big salad + protein (chicken, salmon, beans, chickpeas, eggs)

 

Snack Ideas

• Fruit with nut butter
• Pumpkin seeds + dried fruit
• Veggies + hummus
• Simple Mills crackers
• Grass-fed meat sticks
• Nuts and dates / dried sweet potatoes

Grace > Perfection

 

Food prep is work — no sugar coating it.

But you can absolutely take shortcuts:

• Canned beans & chickpeas
• Store-bought sourdough if available locally
• Pre-cut veggies or salads

 

Homemade can save money, especially when buying organic,

but do what fits your season.

 

Progress counts.

Planning helps.

A little prep = a calmer week + more nourishing meals.

 

You’ve got this. 🤍

Plan to eat — and eat to feel good in the life you’re living.