Cindy is a Certified Integrative Wellness Coach and Personal Trainer for
professional women. She has been helping women achieve their health and fitness
goals local and abroad for the past 15 years. For a free consultation,
contact Cindy at firstname.lastname@example.org.
Smoothies: ½ c almond milk, 1
scoop 0 carb 0 sugar protein powder
of your choice, 1 cup fresh spinach,
1 T chia seeds, frozen fruit or Cacao
powder, stevia (optional)
When storing leftovers, put
individual servings in to-go containers
that can be reheated in the microwave at work or eaten cold.
Salad in a jar: In mason jars, put
salad dressing on the bottom, then
add salad greens and other crisp
veggies and seal, making up to 5 days
in advance. On the day you plan to
eat it, you can add soft ingredients on
the top like chopped boiled egg, lean
protein, tomatoes, avocado. When
you are ready for lunch, dump the
ingredients into a bowl and enjoy a
KEEP IT SIMPLE. I recommend
grocery shopping on a different day
than meal prep. In fact, it’s pretty
much a rule at my house that we go
out to eat on grocery shopping day!
Within the next day or two after
buying groceries, set aside time to
chop veggies and place into individual
containers. Get your husband (and
kids if they are old enough to handle
a knife safely) to get in on the fun
family chop night while watching a
favorite show or talking about the
day. This can include onions, peppers,
mushrooms, zucchini, potatoes, but-
ternut squash, etc.
Option 1: The night before,
choose the lean protein for the next
day’s dinner from the freezer and put
into refrigerator to thaw. When you
return home from work, place whatever veggies you want for dinner that
night and your seasoned protein on
a sheet pan and roast at 350 degrees
or throw on the grill. Simple!
Option 2: The night before, put
lean protein in the crock pot, add seasonings, veggies, and sauce or liquid.
Put the crock pot in the refrigerator.
The next morning, take out the crock
pot, plug it in, set on low, and dinner
will be ready when you walk in the
door that evening! Make ahead crock
pot meals put in the freezer are always a great option as well. However,
it will require a little more prep and
Option 3: There are a growing
number of subscription box dinners
available from simple to more gourmet and with a range of price points.
Blue Apron, Hello Fresh, and soon
to hit the market Amazon Fresh are
a few of the more popular brands.
Find the one that best fits your time,
budget, and taste.
Put serving sized portions of nuts,
cheese, fruit, in snack-sized baggies in
the fridge and grab on your way out
I’m not a huge fan of prepackaged protein bars, but for those
times when travel or other circumstances do not allow for food that
needs refrigeration or prep work,
Orgain Organic Nutrition has protein
shakes and bars that can be a great
option for a snack or meal replacement. There are vegan, grass-fed, and
almond milk options that are all organic, gluten and soy free, non-GMO,
and even have kid-friendly options. (I
am not paid by Orgain.)
Food is more than just about
nutrition. It’s an experience. It’s community. It’s refueling for the body, but
also a time to refuel the soul. It is not
to be another source of stress. So, be
creative, have fun, keep it simple, and
ENJOY! I’d love to hear your stories.
Let me know what you like, don’t
like, what works, what doesn’t, or
any questions you encounter in your