Blog Post: Meal Prepping for Moms: How to Nourish Yourself While Caring for Others

As a mom, it's easy to prioritize everyone else’s needs and forget about your own. Between caring for your children, running a household, and balancing a busy schedule, it can feel like there’s little time left to nourish yourself properly. But self-care, particularly through nutrition, is essential for maintaining energy and balance in your life.

At From Roots to You, I believe that moms deserve to be nurtured just as much as they nurture. That’s why meal prepping is such a powerful tool in ensuring you can fuel your body with nutrient-dense foods, even when you're caught up in the whirlwind of motherhood.

With the upcoming launch of Mothers Rooted in Balance—a program I’ve carefully crafted to help mothers like you find your equilibrium and reconnect with yourself—I’m excited to share practical tips on how to make meal prepping a cornerstone of your self-care routine. By planning your meals ahead of time, you’re not only saving time and stress, but you’re also prioritizing your own nourishment, which will leave you feeling rooted, balanced, and ready to thrive.

The Right Balance for Energy and Wellness:

Protein: Women should aim for 20–30g of protein per meal. Protein supports muscle repair, immune function, and keeps you full longer. Good sources include chicken, turkey, wild-caught fish, eggs, and beans.

Healthy Fats: Aim for 15–30g of healthy fats per meal. Healthy fats are essential for hormone balance and sustained energy. Look for sources like avocado, olive oil, ghee, nuts, and fatty fish like salmon.

Carbs with Fiber: Incorporate 30–45g of carbs with fiber per meal. Fiber is key for digestion and keeping blood sugar stable. Opt for whole grains, vegetables, and fruits like sweet potatoes, quinoa, and leafy greens.

Why Meal Prepping Matters for Moms

Meal prepping is more than just a time-saver; it’s a way of nurturing your body with wholesome, intentional foods. By prepping meals in advance, you reduce the temptation of reaching for quick, processed snacks or takeout. Plus, it helps ensure you’re getting a balanced intake of the vitamins, minerals, and macronutrients you need to stay energized, focused, and calm—especially as a busy mom.

One of the key components of a healthy diet is adequate animal protein, which supports muscle repair, immune function, and overall energy levels. Including high-quality protein sources such as grass-fed meats, wild-caught fish, and free-range eggs in your meal prepping routine will provide you with the nutrients you need to feel your best and stay grounded, no matter the demands of motherhood.

Incorporating meal prepping into your routine supports the foundational elements of Mothers Rooted in Balance—nourishing your body, mind, and spirit. It allows you to feel grounded and prepared, no matter what the day throws your way.

Tips for Meal Prepping as a Busy Mom

Create a Weekly Meal Plan: Start by mapping out your meals for the week. Focus on wholesome, nutrient-dense foods that align with your holistic health goals. Aim for a balance of whole grains, lean proteins (both plant-based and animal-based), healthy fats, and colorful vegetables. You can prep large batches of these meals in advance, so you’re always just one step away from a nourishing meal.

Batch Cook Staples with Animal Proteins: Prepare core ingredients that can be used in multiple meals throughout the week. Think lean meats such as chicken, turkey, or grass-fed beef. Add in wild-caught salmon or other fish for omega-3s, and include hard-boiled eggs or pre-cooked chicken for quick snacks or additions to meals. You can also prepare protein-rich side dishes like quinoa or lentils to complement these animal proteins.

Keep Protein-Rich Snacks on Hand: Pre-portion protein-packed snacks to keep you energized throughout the day. Think Greek yogurt, cottage cheese, or beef jerky. Adding hard-boiled eggs, turkey slices with avocado, or a protein smoothie with collagen peptides also make excellent, protein-rich snacks that fuel your body.

Incorporate Superfoods and Protein Together: Some superfoods can enhance your animal protein meals and provide an added nutrient boost. Consider adding spirulina or chia seeds to smoothies with protein powder, or pair wild-caught salmon with leafy greens and avocado for a satisfying and nutrient-dense meal.

Batch-Freezing for Busy Days: On those days when you’re feeling extra drained, having frozen meals on hand can be a lifesaver. Soups with bone broth and chicken, protein-packed casseroles with ground turkey or beef, and even frozen grilled chicken breasts can be quickly reheated for a nourishing meal. These make great options for busy moms needing wholesome, animal-protein-rich food without extra effort.

Nourish with Hydration: Hydration is a key part of self-care, yet it’s often overlooked. Along with your meal prepping, plan to have plenty of water or herbal teas available. Adding cucumber, mint, or lemon to your water can make hydration feel like a little luxury.

Meal Prep Ideas for Busy Moms

Here are some specific meal prep ideas that will keep you nourished and grounded with ample animal protein:

Breakfast: Scrambled eggs with sautéed spinach, sweet potato, and avocado. Add smoked salmon or cooked turkey sausage for extra protein.

Lunch: Chicken or turkey lettuce wraps with hummus, veggies, and quinoa. Pair with a side of fresh fruit or a protein-packed salad with grilled chicken.

Dinner: Grass-fed beef or turkey chili with beans and veggies. Serve with a side of sautéed greens and avocado.

Snacks: Protein smoothies with whey protein, chia seeds, and berries, or a handful of mixed nuts with hard-boiled eggs.

Nourishing Balance: How Meal Prepping Supports Your Self-Care Journey

Meal prepping isn’t just about convenience—it’s an act of self-love. When you nourish yourself intentionally, you’re practicing self-care in a way that goes beyond food. The process of planning, preparing, and enjoying a balanced meal creates a moment of pause, helping to prevent burnout and foster a deeper sense of groundedness.

As you prepare to embark on the Mothers Rooted in Balance journey this May, meal prepping can be a powerful tool for maintaining harmony between the demands of motherhood and your own well-being. By prioritizing nutrient-dense foods, including high-quality animal proteins, you’re not only fueling your body but also modeling healthy habits for your children.

When you take care of your body, you create the space to show up as your best self—calm, grounded, and empowered. Your family thrives when you’re nourished, so start with these simple, holistic meal prep strategies to support your mind, body, and soul.