For a long time, I have neglected my nutrition. At lunch time, I would grab whatever was leftover from the night before or just graze until I felt full. The result was low energy compounding my Hashimoto’s Thyroiditis. I needed a healthy meal plan but one that would work for busy, tired moms.
The result of this focused effort was unparalleled energy and stamina. I was stunned at the different and my husband even noticed. He said my demeanor had changed. Of course, it didn’t hurt that I lost ten pounds in two weeks.
Basics of My Meal Plan
I knew that my choices needed to be rich in vitamins and nutrients while staying away from the things that would cause my joints to get inflamed. While my arthritis is not so painful that I am disabled, it hurts enough to make me want to curl up under and electric blanket and not move.
Plus, I needed an easy but healthy meal plan that would not take a ton of time or planning from week to week. That meant, I needed to eat pretty much the same thing each week because too many options and variety would overwhelm me, and I know that when I am overwhelmed, I choose nothing that will nourish my body. By consciously making a plan, I was able to select options that are (for the most part) gluten-free and sugar-free.
Of course, I knew that is I was going to succeed that I needed to admit that 1) I hate eating breakfast in the morning, and 2) Some days I would rather work than eat. But skipping meals always leads to a binge. I had to have a meal replacement option for those moments.
Healthy Meal Plan for the Busy, Tired Mom
With an eating plan prepared, my first step was buying enough produce to include portions for me. I filled the refrigerator with vegetables and fruits, leaving some on the counter in baskets to remind me that these are the best options for snacks and side dishes.
Also, I placed my choices for breakfast and lunch are set on a 3-day rotation so that I can make enough on one day to last for the next time I eat it. On Sundays, my husband prepares breakfast and we grab something out for lunch.
- Hard-fried egg (in coconut spray) with sautéed spinach and tomatoes or salsa.
- Sautéed vegetable skillet (any combination of greens, artichokes, peppers, mushrooms, and maybe a sprinkle of Feta cheese).
- Smoothie made from frozen fruits and vegetables with Kefir, Chia Seed, and Almond Milk.
Busy day breakfast – Orgain Organic Nutrional Shake
- Chicken breast stirred together with Greek yogurt, sweet relish, chopped apples, and chopped celery over a bed of greens.
- Flaked tuna stirred together with light mayo, dill relish, chopped celery, and chopped carrots over a bed of greens or tomato and cucumber slices.
- Chopped egg stirred together with light mayo, dill relish, chopped celery, chopped pecans, and chopped carrots over a gluten-free bagel or bed of greens.
Busy day lunch – Peanut butter stuffed apple (remove the core and stuff with peanut butter) or a KIND bar
Meals at night are typically simple: a one dish pasta where I substitute spaghetti squash for the pasta, spicy beans over rice with chopped tomatoes and peppers, or tacos that I eat like a salad without cheese.
Will this meal plan work for you?
I KNOW that this plan will not work for everyone, but it works for me. It has predictability that eliminates my wandering around the kitchen and grabbing whatever is easiest while giving me the nutrients I need. I always feel satisfied and having energy is incredible.
While I am not counting calories, I am watching portions and focusing on protein, fruits, and vegetables.
And if you are wondering if this could really impact my energy so significantly, I must share that I went off this eating plan for a week and quickly found myself dragging and sleepy. Life is seriously like night and day.
What do you eat in a typical day?
I would love to know! After a few weeks like this, I might need a change.
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