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I’m looking at you, babe.
You’re juggling work, school drop off, grocery shopping, play dates, the unseen but totally necessary seasonal wardrobe swap for the kids (anyone else always behind on this!?), getting dinner on the table and somehow also trying to get strong and eat healthy.
But who has the time? If you’re anything like me you don’t have a spare second- much less hours to spend meal prepping. Good news: You don’t have to.
The secret to sustainable fat loss isn’t in extreme diets or complicated rules—it’s in building simple, balanced plates that keep you full, fueled, and feeling your best.
And the best part? It takes less than 5 minutes when you know how.
As a business owner, mom of two littles, with a working spouse that leaves for days at a time– I’ve found simplicity is key. Meal prepping and individually portioning out meals might work for some, but it didn’t work for me.
So here’s what I do instead.
The 5 minute plate formula
Forget measuring cups, calorie counting, or macro math. Just follow this easy, done-for-you plate-building method:
1-2 Palm of Protein
(Chicken, eggs, Greek yogurt, cottage cheese, shrimp, salmon, lean beef, tofu, or a protein shake)
2 Fistfuls of Veggies
Spinach, peppers, cucumbers, broccoli, zucchini, mushrooms, etc. Eat themraw, roasted, or sautéed
1-2 Finger-Sized Portions of Healthy Fats
Avocado, olive oil, nuts, seeds, nut butter, cheese, olives etc.
Optional: Smart Carbs if Active
A handful of sweet potato, rice, quinoa, beans, or fruit to fuel workouts & recovery. I like to sandwich my carbs before and after my workouts to support the movement and recovery. I tend to grab berries, apples or kiwi for the fiber boost.
What This Plate Does for You
- Keeps hunger and cravings in check so you’re not constantly thinking about food.
- Boosts energy and metabolism without blood sugar crashes.
- Helps you lose fat without starving yourself (because that’s not the goal—eating ENOUGH is!).
- SIMPLIFIES. Gone are the days of 30 minute recipes and hour long meal prep sessions.
RELATED: Transform Your Body with Strength Training and Nutrition
Real-Life 5-Minute Meal Ideas
Because let’s be honest—you don’t have time to overthink this.
Greek yogurt + berries + almonds + flaxseed
Rotisserie chicken + spinach + olive oil dressing + roasted veggies
Scrambled eggs + avocado + side of sautéed greens
Cottage cheese + sliced cucumbers + handful of walnuts
Ahi Tuna + sliced bell peppers + guacamole
Adult Lunchable: slices of turkey, cheddar, sliced bell pepper + apple
Time-Saving Hacks for the Busiest Women
Stock up on grab-and-go proteins:
Rotisserie chicken, boiled eggs, Greek yogurt, cottage cheese, canned tuna to make last minute meals stress free
Use pre-cut, frozen, or steamable veggies
to skip chopping. Costco has an amazing selection of organic frozen options and Trader Joes has smaller portions if needed. I always grab whatever is on sale and toss it in the freezer for an easy dinner add on.
Keep a go-to seasoning blend
to make every meal taste different. Garlic + lemon, Siete taco spice, Italian herbs, and balsalmic + maple syrup (don’t judge, try it) are a few of my favorites.
Explore Sauces
to UPLEVEL a boring meal in seconds. A few of the brands I like are Primal kitchen, Creamy Jalepeno by Siete, Bachans Original BBQ, Nonna Pia Balsamic Glaze + Kinders Hot Honey Sauce. Just be sure to check ingredients and the nutrition label for obnoxious added sugars, fats, and calories.
Batch-cook a protein once or twice a week:
Chicken thighs, ground beef, tuna salad, hard boiled eggs are my favorite go to’s. I like to rotate how I flavor them so we don’t get bored. This makes pulling meals together in a hot second easy. You can also do this with carbs - batch cook a pot of rice, roasted sweet potatoes, quinoa, etc. so it’s ready to add when needed
Double the recipe + plan for leftovers
to maximize your time in the kitchen. I tend to use dinner time as sneaky meal prep time. Instead of blocking out extra time to prep, I’ll double the carb, veggies, or protein so we have leftovers for tomorrows lunch or dinner.
THIS is my favorite time saving hack because I’m cooking dinner and also handling lunch for tomorrow. The ultimate “work smarter not harder” hack.
It’s Not About Perfection, It’s About Consistency
You don’t need fancy recipes or a 20-step meal plan. You just need a system that works for your real life.
Try this formula today, and let me know which time saving hack you love most! I’ve navigated some of my busiest seasons of life– newborns, my sons surgeries, across the state moves, and the hecticness of everyday mom life– by simplifying.
Trust me– this works.
Xo, Victoria
P.S if you need even more guidance– like what to eat and how to move (without becoming a gym rat/ macro obsessed mama) I’ve got you covered in my 12 week Strength + Nutrition Challenge.
Remember, always check with your health care professional before starting any new diet or exercise program. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.
Every body and person is different. Therefore, We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. As with any health-related program or service, your results may vary.
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