Plan to Eat: Small Habits for Big Nutrition Wins
Life is full — work, practices, appointments, keeping a household running. Even with the best nutrition and movement goals, actually carrying out the plan can feel impossible some days.
A wise woman once said:
“You can have it all — just not all in the same day.”
So how do we show up for our health without burning out?
Two strategies I come back to again and again:
✅ Plan your week
✅ Habit stack
These reduce decision fatigue and help you follow through even on the chaotic days.
Habit Stacking: Bookend Your Day with Consistency
I like to put my most supportive habits at the beginning and end of my day. When they’re anchored to something I already do — like waking up or brushing my teeth — they become autopilot.
Morning Habit Stack
Lemon water at room temp + pinch of salt
Vitamins: vitamin D + fish oil
5 mg creatine mixed into remaining lemon water
10 minutes stretching + meditation/prayer
15 minutes of reading (if time allows)
Make kids’ breakfasts + lunches while sipping my matcha
Evening Habit Stack
Evening vitamins
Facial routine + hot shower
Light tidy, screen-free wind down
Pick 1–2 habits to add at first — it doesn’t need to be all at once.
Plan Your Week: Set Yourself Up for Success
Ask yourself:
What does your ideal day look like?
How long do mornings realistically take?
What meals feel doable for your family this week?
Can you batch or prep anything ahead?
Could the slow cooker or Instant Pot save you mid-week?
A little planning = a lot of sanity later.
Sunday Prep: Your Future Self Says Thank You
Here are my go-tos (mix + match depending on energy and schedule):
Boil eggs (quick breakfast/protein for lunches)
Prep breakfast options: muffins* or chia pudding
*Favorites: Superhero Muffins (Run Fast, Eat Slow)
Sourdough sandwich bread (feed starter Sat night → bake Sun)
Pickled onions (flavor hack!)
Cook chickpeas and quinoa for salads
Make one sauce or dressing
Snacks/treats: paleo cookies, snack cake, date–nut power balls, brownies
(Paleo Running Mama has amazing recipes!)
Large salad base: Rainbow Salad or Ambitious Kitchen salads
Big protein for the week: roasted chicken or salmon to shred/use later
Even prepping 1–2 things makes weekdays easier.
Sample Weekly Meal Plan
Use this for inspiration and adapt to what your family loves:
Day Dinner Plan
Sunday: Spatchcock chicken + roasted veggies (and beets wrapped in foil)
Monday: Slow cooker / Instant Pot soup (White chicken chili, curry soup, etc.)
Tuesday: Taco night! Moose tacos, salmon tacos, burritos, enchiladas, taco soup
Wednesday: Salmon + simple veggie sides
Thursday: Pasta night (chickpea pasta + sautéed veg)
Friday: Sourdough pizza night + salad
Saturday: Leftovers / flex night
Breakfast Ideas
Aim for protein + complex carbs + fruit
Examples:
Eggs with salsa + avocado + orange + sourdough toast
Cottage cheese with fruit + drizzle of honey
Loaded steel-cut oats: nuts, nut butter, flaxseed, fruit
Lunch Ideas
Leftovers (always a win)
Big salad + protein (chicken, salmon, beans, chickpeas, eggs)
Snack Ideas
Fruit with nut butter
Pumpkin seeds + dried fruit
Veggies + hummus
Simple Mills crackers
Grass-fed meat sticks
Nuts and dates / dried sweet potatoes
Grace > Perfection
Food prep is work — no sugar coating it.
But you can absolutely take shortcuts:
Canned beans & chickpeas
Store-bought sourdough if available locally
Pre-cut veggies or salads
Homemade can save money, especially when buying organic, but do what fits your season.
Progress counts.
Planning helps.
A little prep = a calmer week + more nourishing meals.
You’ve got this. 🤍
Plan to eat — and eat to feel good in the life you’re living.
~ Charisa Doherty
