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Nutritious Weekday Meal Ideas for Busy Mums

Coach Nat Pilides

If you’re a busy mum on the lookout for some great meal ideas (that don’t require 3 hours of Nigella faff in the kitchen), but are also nutritious enough for your health goals (without a dry chicken/broccoli in sight) these might do the trick to spark some ideas.

In this guide I’ll show you proven, but simple meal ideas that I love to turn to when things are a little on the busy side.

I’ll show you a:

  • 5-min Breakfast option

  • Easy lunch ideas that you can split throughout the week

  • Yummy snacks that hit the spot, but also your macros.

  • A quick but oh-so delicious evening meal

  • A pud that’s a ‘berry’ good alternative to a classic

Let’s get into it:

Breakfast: Protein Smoothie

Ingredients

  • Handful Mixed frozen berries

  • Half frozen banana

  • 1 scoop Vanilla protein powder

  • Milk/almond milk 300ml

  • 2 tbsp Greek yoghurt

Recipe

  1. Bang it all in a blender/smoothie maker

  2. Whizz until smooth.

  3. Enjoy.

Why it’s a favourite

Easy and quick way to start the day! Protein will keep you fuller for longer and you’re already making a start on your fruit & veg intake for the day. Plus, you pop that in your favourite flask/bottle, you can take this one with you on the school run!

Quick tip

Always freeze your fruit and veg for smoothies. It means your drink stays cold without watering it down by adding ice. 

Lunch: Whole Wheat Wraps

Ingredients

Chicken Mayo

  • Whole Wheat wrap

  • 50g chicken breast

  • Lettuce

  • Red onion

  • Red peppers

  • Light mayonnaise

Tuna Mayo

  • Whole Wheat wrap

  • Tin of tuna

  • Light mayonnaise

  • Cucumber

  • Sweetcorn

  • Red onion

Falafel & Avocado

  • Whole Wheat wrap

  • 2-3 Falafel

  •  ½ avocado 

  • Lettuce

  • Dressing (2 tbsp yoghurt, 1 tsp olive oil, ½ tsp mustard, ½ tsp honey)

 Recipe

  1. Grab a wrap

  2. Load it up with the ingredients however you like (no judging here)

  3. Enjoy!

  4. Watch for drips (depending on your wrapping skills)

Why it’s a favourite

Wraps are soooo versatile as a lunch option.

They can be packed with veggies & protein, and are great for lunch on-the-go.

Quick tip

If you’re at home, toast your wrap in a pan for a couple minutes each side! Next level!

Snack: Protein Balls

Dry Ingredients

  • 120g rolled oats

  • 2 scoops protein powder 

  • 50g add-ins (like dried fruit or chocolate chips)

Wet ingredients

  • 120g peanut butter (or other nut butters) 

  • 2 tbsp maple syrup

  • 3 tbsp. milk (or milk alternative)

Recipe

  1. Mix the dry ingredients together

  2. Then add the peanut butter and maple syrup

  3. Slowly add the milk.

  4. Form the dough into 20 balls and chill in the fridge for 2 hours.

  5. Eat whenever you’re feeling peckish. 

Why it’s a favourite

Always available in the fridge as a snack and a LOT cheaper than buying protein balls at the supermarket.

Quick tip

Play around with flavour combinations. My favourite is white chocolate and freeze dried raspberries!

Check out this post for some more protein ball recipe ideas

Dinner: Soy Salmon & Veggies (Serves 2)

Ingredients

  • 2 salmon fillets

  • Veggies (we used tenderstem broccoli, sugar snaps & green beans)

  • 1 tbsp soy sauce

  • 2 tsp rice wine vinegar

  • 1 tsp fish sauce

  • 2 tsp honey

  • 1/2 tsp garlic granules

  • 1/2 lime, juiced

  • 1 spring onion, sliced

  • A few basil leaves, sliced

  • 1/2 a cucumber, sliced with a veg peeler

  • 1 tbsp sesame seeds

  • Rice

Recipe

  1. Preheat the oven to 200c

  2. On a baking tray, lay out a sheet of foil and place the veggies down. 

  3. Lay the salmon on top, drizzle with olive oil, sprinkle with salt, and wrap up. Place in the oven for 20 minutes.

  4. In a large bowl, mix the soy sauce, rice wine vinegar, fish sauce, honey, garlic and lime juice. 

  5. Cook your rice to your liking. Set aside until ready to serve.

  6. Once the salmon and veggies are cooked, add to the dressing, and mix gently, flaking the salmon apart as you go. 

  7. Add the sesame seeds, basil, spring onion and cucumber.

  8. Serve on top of the cooked rice or add cooked rice to the bowl and mix to coat it in the sauce too.

Why it’s a favourite

It’s quick. It’s nutritious. 

Most importantly, it doesn’t require washing up a tonne of pots & pans after!

#littlewins

Quick tip

Mix up your veggies by adding red peppers, courgettes, or baby corn for additional flavours.

Dessert: Eton Mess (serves 2)

Ingredients

  • 2 meringue nests

  • 200g Greek yoghurt

  • 200g strawberries

Recipe

  1. Chop the strawberries. 

  2. Mix half of the strawberries with yoghurt 

  3. Crush the meringue nests

  4. In 2 glasses add as many layers of the strawberries/yoghurt mix, chopped strawberries, and crushed meringue as you can.

  5. Serve & enjoy!

Why it’s a favourite

Tastes epic!

Plus it’s something the whole family will enjoy (if you make enough),  but it has half the number of calories than your standard Eton mess.

Quick tip

Swap the strawberries for mixed berries, mango or peaches for an Eton mess with a twist.

Use these recipes as a starting point and inspiration to keep you on track when things get busy.

Life comes at you fast sometimes, so it’s always good to have something easy in the back pocket.

If you’ve read this far….congrats! We hope you found it simple, but useful.

P.S. Here’s a little something that might help you whenever you’re ready to take the next step and make a change.

Book a free consultation with one of our coaches to help you unpack some more alternatives to fast food, kids food or even no food at all. 

We specialise in helping people just like you take back control of your health, in a way that fits your busy life - seamlessly!