Nutrition for Mamas

93. What I eat in a day (as a dietitian and busy mom)

What I Actually Eat in a Day (As a Dietitian & Mom of 3) Let me guess, you think dietitians meal prep on Sundays, eat perfectly balanced meals, and never touch a chicken nugget. Spoiler: Nope. I'm a registered dietitian and a mom of three. Which means my meals need to be fast, simple, and actually doable on days when I'm running on fumes. No fancy recipes. No hours in the kitchen. No pretending I have it all together. In this episode, I'm pulling back the curtain and showing you exactly what I eat in a real day, the good, the lazy, and the "this is what's happening today." 🎧 Here's what you'll discover: ✅ My 5-minute breakfast that keeps me full until lunch (no mid-morning crash) ✅ Why I never drink coffee on an empty stomach and what I do instead ☕ ✅ The "lazy lunch" hack I use when I have zero time (and zero shame about it) ✅ What goes into my collagen latte and why it's a total game-changer ✅ Simple dinners that work for the whole family, no separate "kid meals" required ✅ How frozen veggies and salad kits literally save my sanity ✅ Why I don't stress about eating different things every single day Here's the truth: You don't need fancy recipes, expensive ingredients, or hours in the kitchen to feel better and support your body. You just need realistic, repeatable meals that actually fit your life. 👉 Listen now and get a behind-the-scenes look at what simple, balanced eating actually looks like when you're a real human with a real life. Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://www.busymommeals.com/cookingclassworkshopig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside the Nutrition For Mamas Reset? Click here! [https://www.busymommeals.com/nutrition-for-mamas-reset-397] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]

92. I used to eat these "healthy" foods every day (big mistake)

I used to start my mornings with almond milk lattes, low-fat yogurt, and a protein bar. All "healthy" choices, right? Wrong. Turns out, those foods were spiking my blood sugar, tanking my energy by 10am, and keeping me constantly hungry. In this episode, I'm breaking down the most popular "health foods" that are secretly sabotaging your energy, hormones, and weight loss and what to eat instead. 🎧 What you'll learn: * The biggest coffee mistake moms make ☕ * Why "low-fat" usually means "high sugar" * What oat and almond milk labels don't tell you * How your morning smoothie might be working against you * The sneaky sugar hiding in protein bars * My go-to swaps for dressings, cereals, granola, and yogurt The foods you start your day with set the tone for your energy, cravings, and mood. Listen now and stop letting "healthy" labels fool you. 👉 Want done-for-you meal plans that make this even easier? Check out Busy Mom Meals for weekly high-protein recipes and grocery lists that help you feel better. 🎥 Grab my free workshop to learn the exact steps to reach your healthiest weight without giving up your favorite foods.  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemillernutrition.com/postpartumworkshop_ig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemmiller.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]

91. STOP Saying Your Health Is A Priority

----more----Sick of feeling like you’re always putting yourself last? This episode is your wake-up call (yes, this is your tough love coming at you from your dietitian bestie). Brooke breaks down exactly how to align your daily actions with your desire to feel better starting with five-minute wins that actually work for real-life moms. What to Listen For: * How “I’m just a mom” thinking is sabotaging your health * The mindset shift from “me first” to “me too” * How to model self-care for your kids without guilt * One simple way to anchor your identity in daily health habits * The difference between perfection and consistency and why it matters * Real-life examples of healthy meals that take 15 minutes or less   You deserve to have your health as a priority. You don’t have to do it all at once or be perfect. You just need a system and support that fits your real life. Start with sleep, or breakfast, or even five minutes of movement. Tiny shifts lead to big transformation. Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemillernutrition.com/postpartumworkshop_ig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemmiller.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]

90. Eating Healthy Doesn't Have To Be Complicated

Feeling exhausted just thinking about dinner? You’re not alone. In this episode, we are getting real about simple healthy eating, even if you hate cooking. Learn how to nourish your body, boost energy, and fuel your milk supply without spending hours in the kitchen. 🔍 What to Listen For: * Why you don’t need to love cooking to eat healthy * How Brooke lost 50+ lbs postpartum while keeping her milk supply strong * The truth about healthy eating being “expensive” * Simple shortcuts like frozen veggies, salad kits, and microwaveable grains * Why it’s OK to use convenience foods (and how to choose better ones) * The power of having just a few meals on repeat * How to build balanced plates using the PFF formula (Protein, Fiber, Fat) * Why you need a plan before 5 PM rolls around * Quick clean-up hacks to make cooking less stressful * Brooke’s personal favorite “throw-together” meal ideas (yes, lunchable-style counts!) You don’t have to be a chef, spend hours in the kitchen, or follow a fancy meal plan to feel good in your body. With the right shortcuts and a few go-to meals, you can fuel your energy, support your milk supply, and still have time to enjoy your family. 💛 👉 Ready for weekly dietitian-approved meals that are 15 minutes or less? Join us inside Busy Mom Meals and simplify your postpartum nutrition: https://www.busymommeals.com/busy-mom-meals-24o [https://www.busymommeals.com/busy-mom-meals-24o] Don't forget to subscribe to the show and come hang out with us over on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]   Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemillernutrition.com/postpartumworkshop_ig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemmiller.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]

89. What to Eat When You’re Exhausted

Feeling completely wiped out even after your baby finally sleeps through the night? In this episode, we dig into why postpartum exhaustion isn’t always a sleep issue. You'll discover how nutrition could be the missing piece in your energy puzzle and how small, strategic changes to your meals can help you feel like yourself again. 🎧 What to Listen For: * Why exhaustion isn’t always fixed with sleep and what your body really needs * The surprising connection between blood sugar crashes and daily fatigue * How nutrient deficiencies (like vitamin D and iron) sabotage your energy, even if you’re eating “healthy” * What “fueling your body” actually looks like during postpartum * Why eating enough is just as important as eating “right” * Quick, low-effort staples to keep stocked when you’re too tired to cook * The best snack pairings to keep your energy steady all day * How your pantry layout could be secretly sabotaging your choices * What labs to ask for if you’re still exhausted despite sleeping well * The mindset shift that helps you prioritize nourishment, even in survival mode Postpartum exhaustion isn’t just about sleep. Your body might be screaming for fuel. By tuning into your hunger, balancing your meals, and addressing hidden deficiencies, you can reclaim your energy and show up fully for your family. 💛 ✨ Ready to take the next step? ➡️ Join the free nutrition workshop [https://brookemillernutrition.com/postpartumworkshop_ig/]for the 3 step process to boost energy, mood, and metabolism without sacrificing milk supply. ➡️ Need weekly meal plans built for tired moms? Check out Busy Mom Meals! [https://www.busymommeals.com/busy-mom-meals-24o] Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemillernutrition.com/postpartumworkshop_ig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemmiller.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57 [https://nutritionforlittles.com/freetraining-aff/?ref=brooke57] Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/ [https://app.expectingandempowered.com/subscriptions/]