As a businesswoman and mom, I know how overwhelming it can be to manage meals while balancing a packed schedule. Structured eating has been my solution to not only staying healthy but also reducing decision fatigue and making my days run more smoothly.
Prepping for a Busy Week
This week, I know my schedule is completely booked, so meal prep is non-negotiable. If I don’t prepare in advance, my week will feel off-track, and I’ll struggle to manage everything else. Normally, I try to prep on Saturdays, but this week I didn’t get the chance until Sunday. I woke up at 7:30 AM and started cooking around 9 AM, finishing by 3 PM. During that time, I also made smoothies for my son and prepped his meals for the week.
For me, meal prep isn’t just about the food—it’s about setting the tone for a less stressful week. If I don’t prep, I know it will throw off my entire routine.
Why Structure is Key
One of the main reasons I rely on structured eating is to avoid decision fatigue. With family, business, and personal goals constantly competing for my attention, I don’t want to spend time thinking about what I’m going to eat three times a day. Having meals pre-made allows me to simply eat and then move on to other tasks without wasting mental energy on what to cook.
When my meals are structured, I feel less stress and more control over my day. It’s one less thing to decide on, and I can work more efficiently without the distraction of figuring out food. I’m also someone who tends to lose my appetite when I’m stressed, so it helps to have meals ready when I need them instead of scrambling to find something last minute.
My Meal Prep Routine
On Sundays (or sometimes Saturdays), I make 3-4 meals that can be alternated for lunch and dinner during the week. By mid-week, I’ll either make another meal or stick to easy dinners like fresh tofu roll-ups with grilled veggies. For the first few days of the week, I’ll also cook one meal each evening to ensure we have food for the rest of the week.
Having preset breakfast options is another important part of my structure. My family and I have a list of seven go-to breakfast ideas, ranging from yogurt parfaits to eggs with sautéed veggies. This keeps things varied and enjoyable, but still consistent.
Handling Hectic Days
Of course, not every day goes according to plan. When things get too hectic, I fall back on simple, healthy options that are quick to make. Smoothies, salads with sandwiches, or sautéed frozen veggies with canned beans are my go-tos. I always keep fresh and frozen fruits on hand, which are easy to grab for snacks or to add to meals.
I also follow a rule where, if we have one unhealthy meal in a day, I make sure the other two meals and snacks are nutritionally balanced. That way, I maintain a healthy overall routine even if one meal isn’t ideal.
Keeping it Interesting
To keep things fun and avoid boredom, I sometimes set weekly food themes like Asian, Mexican, or African cuisine. This keeps meals interesting while sticking to my structured plan. It adds a creative twist to my week while making meal prep something to look forward to, rather than a chore.
The Mental and Physical Benefits
When my meals are structured, I feel more centered mentally and less stressed physically. It’s daunting to think about what you have to eat three times a day, seven days a week. Having that decided ahead of time gives me more energy and focus to put into my family, business, and personal goals.
I’ve noticed that when I’m not stressed about food, I’m able to work more efficiently and stay in a better mood. I feel more in control of my schedule, and that control extends to other areas of my life, making everything run more smoothly.
Advice for Busy Women
For any busy woman struggling with meal prep, my advice is to start small. Pick a few go-to breakfast options and make them consistent. Once that’s in place, move on to lunch and dinner. If you’re constantly on the go, simple meals like sandwiches, salads, and cheese sticks work well. For dinner, aim for something light like grilled protein with veggies to keep you feeling satisfied without being overly full.
Structured eating doesn’t have to be complicated, but it can make a huge difference in how you feel and function throughout the week.