The 5-Step Healthy Meal Prep Method for Orlando Working Moms
If you’re a working woman or mom in Orlando...
You know how easy (& I mean, easy) it is to let healthy eating slip through the cracks. Between client meetings, slicing grapes, and the mental load of “balancing it all,” healthy eating often feels like one more thing on your plate. Literally.
Buuuuuttt… it really doesn’t have to be that way!
As a Registered Dietitian Nutritionist (RDN) and nutrition speaker in Orlando, I teach busy women how to make balanced nutrition work for their on-the-go lifestyles. As a working mom myself, I believe in simple strategies that make life healthier, not harder!
That’s where my Balanced Meal Assembly Method comes in. It’s a five-step framework designed to help you build nourishing meals and snacks quickly, using flexible, everyday ingredients.
No complicated recipes. No weighing ingredients. No stress.
Psst…
Before we dive in, download my FREE Build-a-Balanced-Bowl Meal Prep Guide. It’ll simplify this entire meal prep process and give you yummy meal ideas!
Step 1: Pick a Pre-Prepped or Easy-to-Prep Protein
Protein is the foundation of your meal. It keeps you full, stabilizes blood sugar, and helps maintain muscle. A meal without protein will leave you unsatisifed or digging around the pantry for treats in just a couple of hours!
But the key for busy moms? Prepping or buying ready-to-go options like:
Rotisserie chicken
Canned wild caught tuna or salmon
Pre-grilled chicken strips
Kevin’s Natural Chicken
Boiled eggs
Turkey burgers or veggie burgers
Greek yogurt or cottage cheese
Filo’s beans and lentils (yum!)
Pre-marinated tofu
Pro tip: Keep 2 - 3 proteins in your fridge each week so you can mix and match without getting bored.
Step 2: Pair It with a Complex Carb
Carbs often get a bad reputation, but complex carbohydrates are essential for sustained energy and focus. Without carbs, you may not have energy or positive attitude to get sh*t done. Before my nutrition talks, I always fuel with complex carbs.
Some easy staples include:
Pre-cooked quinoa, brown rice, or farro (many grocery stores sell these frozen or in microwave pouches)
Sweet potatoes (bake a batch on Sunday!)
Whole grain wraps or tortillas
Chickpeas or lentils
Balanced tip: Combine a protein and carb as your base (like chicken with quinoa or eggs with sweet potato) and you’re halfway to a balanced meal.
Step 3: Include a Healthy Fat
Healthy fats make meals satisfying and help regulate hormones. This is especially important for women juggling multiple responsibilities.
Think:
Avocado slices or guacamole cups
Nuts or nut butter
Olive oil or pesto drizzle
Seeds (chia, flax, pumpkin, or hemp)
You only need a small portion to make a big difference in fullness and flavor.
Step 4: Add a Fruit, Veggie, or Leafy Green
This is where color, crunch, and micronutrients come in. Aim to fill at least ⅓ of your plate with produce.
Some easy, low-prep options:
Pre-washed salad mixes or spinach
Baby carrots, mini cucumbers, or bell pepper strips
Frozen veggies that steam in minutes
Berries, apple slices, or citrus fruit
Make it effortless: Keep a produce drawer stocked with grab-and-go fruits and veggies that don’t require chopping.
Step 5: Assemble Everything Together for Quick Meals and Snacks
Here’s the magic: you don’t have to follow a “recipe.” Just assemble components from the first four steps into a meal that works for you.
Examples:
Lunch bowl: Chicken + quinoa + olive oil drizzle + spinach + avocado
Wrap: Turkey + hummus + spinach + whole grain wrap
Snack plate: Boiled eggs + apple slices + nut butter
Quick breakfast: Greek yogurt + berries + chia seeds
This “assembly” approach saves time and mental energy. You can build a balanced plate in under 10 minutes without relying on takeout or skipping meals.
Why This Method Works for Working Women
When you fuel your body consistently with balanced meals, you’ll see an improvement in your productivity, energy, and focus. And who wouldn’t say no to more of that?!
As a women’s health dietitian and nutrition speaker in Orlando, I’ve seen firsthand how when a woman nourishes her body with the right food, her family, colleagues, and clients benefit! She’s happier, healthier, and on her game which in turn, makes everything run smoother.
This is why I lead corporate wellness workshops and nutrition talks for businesses and organizations across Orlando. From “Balancing It All: Nutrition, Hormones & Stress for Working Women” to “How to Build Energy-Boosting Meals That Last,” these sessions empower teams to make realistic, sustainable changes. No weird supplements or fad diets required.
Bring the Balanced Meal Assembly Method to Your Organization
If your company, team, or organization could benefit from a practical and inspiring nutrition session, let’s connect.
I offer on-site and virtual workshops that help employees:
Build balanced meals that boost energy and focus
Manage stress through nutrition
Understand hormones and metabolism in a realistic way
Let’s make healthy eating simple and sustainable for your team!
