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, 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: 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

Ready to join us inside the Nutrition For Mamas Reset? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 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

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/

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, 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: 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

Ready to join us inside The Postpartum Shift? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 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

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/

----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, 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: 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

Ready to join us inside The Postpartum Shift? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 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

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/

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

Don't forget to subscribe to the show and come hang out with us over on Instagram @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, 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: 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

Ready to join us inside The Postpartum Shift? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 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

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/

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 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!

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals, 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: 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

Ready to join us inside The Postpartum Shift? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 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

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/

Feeling completely drained by the time dinner rolls around? You're not alone, and you are not lazy. In this episode, Brooke dives deep into the reality of decision fatigue for moms and how it can make something as routine as dinner feel like climbing a mountain. Learn how to reclaim your evenings with simple, repeatable strategies that lighten your mental load.

What to Listen For:

• Why decision fatigue hits hardest at dinner (and what to do about it)
• The hidden mental load moms carry and why it’s so exhausting
• How too many meal choices can paralyze your brain
• The truth about Pinterest recipes (and why they often backfire)
• Brooke’s go-to system: choosing just 2-3 meals a week
• Tips to streamline your kitchen for less stress and more sanity
• Why decluttering your counters can help reduce anxiety
• How meal planning can support your health goals and milk supply
• Using the Busy Mom Meals program and Last Minute Meal Generator
• Why being a role model at mealtime matters for your kids

Decision fatigue for moms is real, but dinner doesn't have to feel impossible. With Brooke's simple meal planning strategies, kitchen organization tips, and supportive mindset shifts, you'll feel more in control and less overwhelmed. Ready to ditch the nightly stress and bring peace back to the table? Listen to the full episode now and don’t forget to subscribe for weekly tips that simplify postpartum nutrition. ---------------------------------------------

Please rate, review and subscribe to the podcast! ️️️️️

Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals, 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: 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

Ready to join us inside The Postpartum Shift? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 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

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/

Feeling drained, moody, or stuck on your postpartum weight loss journey despite your best efforts? In this episode, Brooke shares exactly which foods she avoids while breastfeeding and why. It’s not about restriction, it’s about nourishment that fuels your energy, mood, and milk supply.

What to Listen For

• Why sugary drinks (even diet ones!) might be wrecking your energy and cravings
• The surprising reason your “healthy” fat-free foods might not be helping your weight loss
• What’s really hiding in low-fat salad dressings (and the clean brands to try instead)
• The truth about energy drinks and breastfeeding safety
• Why margarine and certain oils could be messing with your metabolism
• Brooke’s favorite 3-ingredient swaps for cooking oil that actually support your hormones
• How processed foods can drain more than just your energy
• What alcohol really does to your postpartum body
• Easy high-protein snacks Brooke always keeps on hand for busy, low-energy days
• Brooke’s go-to frozen and sheet pan meals that make healthy eating effortless

This episode is your permission slip to nourish your body better, not less. By being intentional about what you keep in your home (and how you build your meals), you’ll start to notice more energy, fewer cravings, and real momentum toward your goals. You don’t have to do this perfectly, just start with awareness. ✨

💛 Ready to take the next step?

🎧 Subscribe to the podcast, check out Brooke’s free class below, and follow along on Instagram for more real-talk nutrition tips that actually work for postpartum life.

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals, 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: 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

Ready to join us inside The Postpartum Shift? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 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

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/

Ever feel like you’re stuck in a cycle of starting over every Monday, promising yourself you'll "get it together" but never quite making it? In this conversation with mindset coach Brad Bizjack, we uncover the real reason so many postpartum moms feel stuck and why success isn’t just about the perfect meal plan or routine. You’ll learn how subconscious beliefs, emotional habits, and that sneaky inner critic might be sabotaging your goals, and what to do about it. What to Listen For:

• Why “I should…” thinking is actually sabotaging your progress postpartum
• The truth about toxic positivity and what mindset really means
• How perfectionism is the lowest standard you can set and what to do instead
• A powerful explanation of the “emotional thermostat” and how to raise yours
• The root cause behind comparison and how to stop it from derailing your joy
• Why celebration is crucial for postpartum moms (and how to start practicing it)
• The link between significance, self-worth, and your ability to stay consistent
• How to shift from “I’m lazy” to “I’m a mom who walks” and why that matters
• The subconscious beliefs that drive your behavior (and how to rewire them)
• Brad’s simple formula for lasting success and how you can start using it today

If you’ve ever felt like you’re constantly falling short, this episode is your permission to stop “should-ing” yourself and start seeing your progress with compassion. Brad shares a powerful framework to help postpartum moms break through mindset blocks and finally feel worthy, energized, and empowered. Don’t miss this chance to rewrite your story from the inside out.

🎧 Ready to stop self-sabotaging and start thriving? Tune into the full episode now and don’t forget to subscribe and share with another mama who needs this boost today.

✨ For even more support, join Brad’s free Success Accelerator challenge happening this week! You also want to join us inside of the FREE 5 Days Challenge. This is where you’ll learn exactly how to re-wire your brain for success to reach your health goals: http://www.bradbizjack.com/a/2148154906/Dhd2B7oM

Connect with Brad on IG: http://www.bradbizjack.com/a/2148151332/Dhd2B7oM

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals, 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: 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

Ready to join us inside The Postpartum Shift? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 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

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/