Portion Power: The Simple Nutrition Plan for Busy Parents to Lose 10-15 Pounds
The #1 nutrition advice for busy adults who need to lose 10-15 pounds and have kids is to focus on portion control and balanced meals by eating the same healthy meals you prepare for your family, but in the right portions for your goals.
Here’s why this works:
- Simplicity: You don’t have to cook separate meals for yourself and your kids. Instead, you make family-friendly, nutritious meals that everyone can enjoy, but you control your portion sizes.
- Balanced Plate: Aim for half your plate to be vegetables, a quarter lean protein (like chicken, turkey, or fish), and a quarter whole grains or complex carbs (like quinoa, brown rice, or sweet potatoes). Add healthy fats (avocado, olive oil, etc.) in moderation.
- Mindful Eating: Pay attention to hunger cues, avoid snacking from your kids’ plates, and try to sit down for meals whenever possible, even if it’s chaotic with kids around.
By focusing on portion sizes and balanced meals, you’re making weight loss sustainable and setting a great example for your children.
Now, for the good stuff.
Here’s how to improve your nutrition in 3 easy steps.
Prep in Bulk
Busy schedules leave little time for daily meal preparation, so we encourage clients to batch-cook meals on a day when they have more time (like Sundays).
1. Plan Your Meals: Start by choosing 2–3 meals you enjoy and can easily make in large quantities. You can pick a protein, a vegetable, and a carb to mix and match throughout the week. Some examples are:
- Protein: Grilled chicken, ground turkey, tofu, or fish
- Vegetables: Roasted broccoli, sautéed spinach, or steamed carrots
- Carbs: Brown rice, quinoa, sweet potatoes, or whole-grain pasta
2. Shop Efficiently: Make a grocery list with the ingredients you need based on your chosen meals. Buying in bulk saves time and money. For example, a family-size pack of chicken breasts or a large bag of quinoa can be used for multiple meals. Stick to the basics to avoid getting overwhelmed by too many ingredients.
3. Cook in Batches: On your chosen day (often a weekend), set aside 1–2 hours to cook. Here’s how to streamline the process:
- Cook proteins first. Grill, bake, or sauté all your proteins at once. If using a grill or oven, you can cook chicken, fish, or tofu simultaneously.
- Cook carbs. While the proteins are cooking, make large batches of rice, quinoa, or sweet potatoes. You can cook these on the stove, in a rice cooker, or even in the oven for roasted potatoes.
- Prepare veggies. Roast vegetables in the oven, or steam/sauté them on the stovetop. Frozen veggies are a time-saver, as you can steam them directly in the microwave.
4. Portion and Store: Once everything is cooked, divide your meals into portions for the week. Use meal prep containers to store them in the fridge or freezer. Labeling them helps you grab and go during busy days. You can also separate the ingredients, like keeping proteins and veggies in different containers to create varied meals throughout the week.
5. Add Flavor Later: If you like variety, keep your meals interesting by preparing simple, healthy sauces (like lemon vinaigrette or hummus) or using different spices and herbs when you reheat your meals. This way, your meals don’t feel repetitive.
Healthy Convenience Foods
For clients with limited time, I recommend using healthy, convenient options like pre-washed veggies, frozen fruits and vegetables, or pre-cooked proteins (like rotisserie chicken or canned beans).
Here are some examples!
1. Proteins
- Pre-cooked Chicken or Turkey: Rotisserie chicken, pre-grilled chicken strips, or turkey slices can be used in salads, wraps, or eaten as a snack.
- Canned Tuna or Salmon: High in protein and omega-3s, canned fish is easy to add to salads or sandwiches.
- Hard-Boiled Eggs: These are often sold pre-boiled and peeled, making them a convenient, protein-packed snack.
- Greek Yogurt: Choose plain or low-sugar varieties for a high-protein, grab-and-go option.
- Cottage Cheese: This is another easy-to-eat, protein-rich snack.
- Protein Bars: Look for bars with minimal added sugars and clean ingredients.
2. Fruits and Vegetables
- Pre-Washed Salad Greens: Bags or containers of washed spinach, kale, or mixed greens are ready for quick salads or sandwiches.
- Baby Carrots and Pre-Cut Veggies: Carrot sticks, cucumber slices, and bell peppers are great for dipping in hummus or eating alone.
- Frozen Vegetables: These are just as nutritious as fresh ones and are easy to steam or sauté for a quick side dish.
- Single-Serve Fruit Cups: Opt for those packed in water or 100% juice, rather than syrup, for a quick snack or dessert.
- Pre-Sliced Apples or Fruit Trays: Pre-cut fruit is perfect for busy days when you don’t have time to prep.
3. Whole Grains and Carbs
- Microwavable Brown Rice or Quinoa: Pre-cooked grains in single-serve packets make for a fast and healthy side dish.
- Whole-Grain Crackers or Rice Cakes: These are quick snacks that pair well with protein sources like cheese or peanut butter.
- Oatmeal Packets: Choose plain or low-sugar varieties for a healthy breakfast or snack that can be ready in minutes.
- Whole Wheat Pita or Wraps: These can be used for wraps or quick mini pizzas with some pre-cooked protein and veggies.
4. Healthy Fats
- Pre-Portioned Guacamole or Hummus Cups: These are perfect for dipping veggies or spreading on a sandwich.
- Nuts or Nut Butters: Single-serve packs of almonds, walnuts, or peanut butter provide healthy fats and protein.
- Pre-sliced Avocado: You can find avocado packs or slices that are great for sandwiches or on top of salads.
5. Dairy Alternatives
- Unsweetened Almond or Coconut Milk: These are great to have on hand for smoothies or cereal.
- Vegan Cheese Slices or Shreds: Convenient for dairy-free eaters, these can be used in sandwiches or meals.
Keep It Simple with Grab-and-Go Meals
We help clients create a list of easy, portable meals that require minimal prep.
Here are some examples of healthy, grab-and-go meals that are perfect for busy days:
1. Overnight Oats
- Combine rolled oats, almond milk, chia seeds, and fruit (like berries or bananas) in a jar or container. Let it sit overnight in the fridge. In the morning, it’s ready to eat cold or warmed up.
- Tip: Add a scoop of protein powder or Greek yogurt for extra protein.
2. Veggie and Hummus Wrap
- Use a whole-wheat tortilla, spread a few tablespoons of hummus, and layer with spinach, cucumbers, bell peppers, and shredded carrots. Wrap it up, and it’s ready to grab and eat on the go.
- Tip: Add a protein like pre-cooked chicken or turkey slices for a heartier meal.
3. Mason Jar Salad
- Layer a mason jar with dressing on the bottom, followed by sturdier veggies like cucumbers and cherry tomatoes, grains like quinoa or farro, proteins (like grilled chicken or chickpeas), and leafy greens on top. When you’re ready to eat, just shake it up and dig in.
- Tip: Make a few at once to have them ready throughout the week.
4. Protein Smoothie
- Blend a mix of frozen fruits (like berries or mango), a scoop of protein powder, spinach or kale, almond milk, and a tablespoon of nut butter. Pour it into a portable cup or bottle for a nutrient-packed breakfast or snack.
- Tip: Prep smoothie bags in advance by portioning fruits and veggies into ziplock bags to freeze and just blend when needed.
5. Pre-Made Protein Boxes
- Assemble a box with a boiled egg, a handful of nuts, cheese slices, whole-wheat crackers, and sliced veggies. It’s a balanced, protein-packed snack or light meal that’s easy to grab and eat wherever you are.
- Tip: Swap the cheese for hummus or a small container of guacamole for variety.
6. Greek Yogurt Parfait
- Layer Greek yogurt, fresh berries, and granola in a container. It’s quick to prepare and provides a mix of protein, fiber, and healthy fats.
- Tip: Use unsweetened Greek yogurt and add honey or maple syrup for natural sweetness.
7. Chicken and Veggie Stir-Fry
- Pre-cook a batch of stir-fry with grilled chicken, broccoli, snap peas, and bell peppers. Divide it into containers and refrigerate. It’s easy to grab and heat up when you’re pressed for time.
- Tip: Add cooked quinoa or brown rice for a more filling meal.
8. Whole Wheat Pita with Tuna Salad
- Mix canned tuna with Greek yogurt, mustard, and chopped celery. Stuff it into a whole-wheat pita with spinach or arugula. Wrap it up for a fast, protein-rich meal.
- Tip: You can prepare the tuna salad in advance and make the pita fresh as needed.
9. Egg Muffins
- Whisk eggs with spinach, bell peppers, onions, and a little cheese. Pour the mixture into a muffin tin and bake. Store them in the fridge for a quick, protein-rich breakfast or snack you can grab and eat cold or reheat.
- Tip: Customize them with your favorite veggies or add bacon bits for extra flavor.
10. Rice Cakes with Almond Butter and Banana
- Spread almond butter on a couple of rice cakes and top with banana slices for a quick and satisfying snack or light meal.
- Tip: Add a sprinkle of chia seeds for a boost of healthy fats and fiber.
Your best nutrition plan is the one that fits your lifestyle, schedule, makes you feel better, and includes healthy foods that you can easily eat everyday.
If you need help planning meals and do not know what to eat, then click the link below and schedule your Free Intro session!
– Coach James
Portion Power: The Simple Nutrition Plan for Busy Parents to Lose 10-15 Pounds