Meal Planning for Busy Women—Without the Overwhelm

Let’s be honest—when was the last time you prioritized your own lunch?

If you're like many busy women, you make sure your kids have perfectly packed school lunches, healthy snacks, and maybe even themed water bottles. But when it comes to your own meals? You’re standing in the kitchen at 1 PM eating cereal from the box.

I’ve been there. Oh boy, have I been there.

There was a time when my lunch was nachos, my mid-day fuel was Diet Pepsi and a cinnamon bun, and supper? Whatever frozen pizza I could toss in the oven while helping with homework. It felt like survival mode—but it wasn’t sustainable. My energy was gone, my mood was off, and I knew something had to change.

So if this sounds familiar, stay with me. I’ve got real-life tips that helped me turn it around—and save time and money in the process.

Tip #1 - Start Small: One Meal at a Time

I didn’t overhaul everything overnight. I started by changing just one meal a day—usually lunch. I left the family dinners alone at first (that was a battle I wasn’t ready for). I prepped a batch of chicken breasts, made a big salad, and cooked up a pot of brown rice to freeze in portions. That gave me a few grab-and-go lunches I didn’t have to think about.

Tip #2 - Make It a Family Affair

Next, I got the family on board. I started writing our supper plans on the calendar. This meant fewer "what’s for dinner?" questions and more accountability. I even delegated one supper each week to my husband—because teamwork, right? (He now fully respects the mental load of meal planning.)

Tip #3 - Plan Once, Shop Once

This one was a game-changer: I only shop once a week. Every Friday, I sit down, look at what we have, plan lunches, snacks, and suppers, and make my grocery list. Shopping just once saves so much time—and money. I focus on simple veggies like salad mixes and stir-fry packs, and I always keep frozen fruit on hand for smoothies.

Tip #4 - Sunday Hour of Power

Every Sunday, I trade one scroll session for an hour of prep. I cut veggies, prep snacks, and set up lunches. That one hour makes my whole week smoother. Less stress. Less decision fatigue. And honestly? Fewer tantrums (from me and the kids).

Tip #5 - On-the-Go Tips

Life doesn’t stop because you’re trying to eat well. Whether you’re racing between activities or spending weekends at tournaments, keeping apples, bananas, and chopped veggies in the car or your bag means you're not at the mercy of a drive-thru.

And if you do hit the drive-thru? Just pair it with a side of veggies or fruit from home. It’s not about being perfect—it’s about being prepared.

Creating better habits isn’t just about you (though you so deserve it). When you model balanced eating and mindful planning, your kids absorb it. They carry it with them—even through their Ichiban noodle phase.

That’s what I help women do in the Busy Woman’s Meal Planning Guide—take the chaos out of food and replace it with confidence, energy, and a ripple effect that touches every part of your life.

Because when we feel empowered in our nutrition, we’re better moms, partners, leaders, and women.

You’ve got this—and I’m here to help.

Book an appointment with me and start meal planning without the burnout.

https://secondwindholistichealth.practicebetter.io/#/67b474ae7f262281d779d2d2/bookings?step=servicesWith

heart, Jamie 💛