Healthy Eating

34 Best Healthy Eating Quotes For You and Your Kids!

Need some inspirational quotes to help you and encourage your kids to eat healthy? Check out these 34 amazing quotes about eating healthy! #healthquotes #quotes #healthyeating #stresslessbehealthy

34 Best Healthy Eating Quotes For You and Your Kids!

Eating healthy is hard, I get it, I really do! I’m currently pregnant with my third child and had morning sickness to the point where I just ate anything I could keep down. But, believe me, it’s hard to eat healthy even when not pregnant, especially if you don’t feel motivated or inspired in some way to eat healthy. That’s why I love keeping these healthy eating quotes around for whenever I feel a tad bit of inspiration to eat well!

These quotes are ones to live by, ones that society should live by, and ones you should teach your children to live by. Let’s raise healthy kids and be healthy ourselves!!

Enjoy the quotes below, I hope they inspire you to eat well…even when you don’t want to.

Related Posts:

How to Start Eating Healthy Again (after getting off track)

How to Stock Healthy Snacks at Home for Kids

How to Start a Plant Based Diet (easy step by step plan for beginners)

Pin it for later!!

Need some inspirational quotes to help you and encourage your kids to eat healthy? Check out these 34 amazing quotes about eating healthy! #healthquotes #quotes #healthyeating #stresslessbehealthy

Healthy Eating Quotes

 

“Every time you eat or drink, you are either feeding disease or fighting it.” ~ Heather Morgan.

This healthy eating quote is key in eating for health instead of eating for pleasure! And, really, what more inspiration do you need if you post this quote on your fridge to read everyday? I bet you’d take an apple over cheez-it’s with this quote in mind. Share it with your kids and family to help them see the connection between food and health. If they know that the choices they make will effect how they feel and how likely they are to have or not have health issues in the future, they may think twice before heading towards the processed snack foods.

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” ~Ann Wigmore

This healthy eating quote is along the same line as the one above; eat well to heal yourself, or eat poorly to not live as long.

“Let food be thy medicine and medicine be thy food” ~Hippocrates

Along the same lines, but this quote is ancient and so valuable it had to be listed here. It also shows how sad society is; we have had this information since the time of Hippocrates, yet look at how the general population eats. Take note of this ancient knowledge and eat well!

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ~Thomas Edison

I wish there was more preventative care for health through nutrition; that doctors were required more nutritional training than they currently have. Where I am now, my OBGYN, who is also my girls pediatrician, seems knowledgeable about nutrition. And, had no worries when I told her I eat a mostly vegan diet. However, the first pediatrician my oldest child went to, the same doctor I had as a kid, it was obvious he didn’t know much about child nutrition; when he tells me and my husband that our barely 1 year old can eat pretty much anything and insisting on feeding her meat and dairy. (I didn’t, of course, finding healthier, plant based alternatives, instead.)

“The best doctor gives the least medicine.” ~Benjamin Franklin

Unfortunately, that’s not what it seems like doctors think. Obviously, there are some doctors who are great at not prescribing medication as a first instinct. But most regular doctors, they went to school for medicine, not nutrition. So, it’s not entirely their fault. Honestly, health insurance should pay for everyone to see a nutritionist once a year for preventative health; they’d save so much money in the long run! Plus, we would have a healthier and more health aware country. I didn’t understand the connection between what I ate and how I felt til college, imagine if kids understood this while still very young.

“You are what you eat, so don’t be fast, cheap, easy, or fake.” ~Unknown

This may, or may not, be an appropriate quote to share with kids. But, it does hold a bit of truth in it, not entirely, but a bit. You can certainly eat healthy for cheap, but it’s not always going to be a quick meal. An exception to healthy eating being quick would be eating a piece of fruit or raw veggies, like a salad. The most truth from this quote comes from the quote referring to unhealthy food as fake. Healthy food is real and whole; wouldn’t you rather be and feel real and whole than fake?

“Your body is a temple, but only if you treat it as one.” ~Astrid Alauda

This healthy eating quote is so important. Teach it to your children, especially older children to help with their self esteem and to help them eat better. This is another one I’d highly recommend printing off and taping to your fridge.

“Even in this high-tech age, the low-tech plant continues to be the key to nutrition and health.” ~Jack Weatherford

So simple, maybe that’s why so many people miss it. Everyone’s always looking for the next best thing, we on’t even realize that it’s the simple things that are usually the best for us!

“A healthy outside starts from the inside.” ~Robert Urich

And, they don’t just mean this about what you eat! Teach your children not only to eat well to feel well, but also to be beautiful on the inside by being kind and compassionate.

“Investing in early childhood nutrition is a surefire strategy. The returns are incredibly high.” ~Anne M. Mulcahy

THIS!! This is so important and far too often overlooked. I still remember how shocked I was when my oldest daughters first doctor told us that she could eat anything and emphasized that she should eat meat! He wanted me to feed my precious baby girl, who’s only ever had breast milk, water, and freshly made home made baby food; rotting carcasses of animals, no thanks. If only it were a requirement, or at least covered by health insurance, to go to a nutritionist or at least provide new parents with a free child nutrition class.

“Thou shouldst eat to live; not live to eat.” ~Socrates

As good as some foods are, always remember that you are not living on this Earth to simply consume. We consume food to give us energy, heal us, and keep us alive!

“Came from a plant, eat it; was made in a plant, don’t.” ~Michael Pollan

I love this quote, it just makes so much sense and should be easy for kids to remember, too. If it came from a plant then it’s good for them, and us, to eat; if it looks like it was processed, or has an ingredient list that our children can’t read some of the ingredients, then just don’t bother with it.

 

“To eat is a necessity, but to eat intelligently is an art.“ ~La Rochefoucald

Anyone can eat, and we all need to. But, this quote shows that it can take some time and effort to eat to the best of our abilities, to promote healing the body instead of harming it. Don’t worry, it’s not that difficult. The easiest way to ensure eating well is by meal planning.

Posts related to meal planning:

How to Make a Healthy Meal Plan on a Budget

How to Meal Plan (when you have no motivation to do so)

The Benefits of Meal Prepping

“He who takes medicine and neglects to diet wastes the skill of his doctors.” ~Chinese Proverb

This proverb is basically telling us to not just take medicine to get better, but to change our diet in a way that we stop getting sick. I bet the pharmaceutical companies wouldn’t appreciate this proverb!

“Tell me what you eat, and I will tell you what you are.” ~Jean Anthelme Brillat-Savarin

This quote let’s us know that what we eat can determine who/what we are. Kind of like the quote ‘you are what you eat’.

“Every time you eat is an opportunity to nourish your body.” ~Unknown

Such a great quote, and so true! You can replenish your fluids with water and keep yourself hydrated and beautiful, or eat fresh fruits and veggies to help you feel your best and feel nourished.

“There is nothing unhealthy about educating youngsters about nutrition.” ~Pierre Dukan

Who wouldn’t agree with this quote? Kids love to learn, why not teach them about what they should and shouldn’t put in their mouths (other than to not eat money, bouncy balls, or other small objects they find on the ground). I do this without even realizing it anymore; my daughters enjoy watching health documentaries with me, and my 6 year old can tell you what fruits you should eat (or vitamin) if you want to boost your immune system. She’ll also tell you the healthiest drink you can have is water, maybe a home made smoothie…

“Health is a relationship between you and your body” ~Terri Guillemets

And, you should never forget it! Treat your body well with the right foods and it’ll treat you well, helping you to live a long and healthy life.

“Nutrition is the only remedy that can bring full recovery and can be used with any treatment. Remember, food is our best medicine!” ~Bernard Jensen

There are some health conditions where you need certain medications to get better, but for the most part and for the more chronic diseases; the best thing you can do is eat better and provide your body with proper nutrition. Anyone who has watched a health documentary, including my 6 year old, can tell you that.

“Health is like money, we never have a true idea of its value until we lose it.” ~Josh Billings

How true is that? It’s like when we were teenagers and could eat anything we wanted and not see a difference in our body. But, after we have kids, or get past our mid 20’s, if we don’t eat well we can tell with our energy levels and how we feel after eating.

“Healthy is merely the slowest rate at which one can die.” ~Unknown

Well, that’s one way to think of it.

“An apple a day keeps the doctor away” ~Proverb

This is probably the first quote, or proverb, I’ve ever heard about food. For the most part it’s true, and if you interpret the apple as simply eating healthy, then yes, completely true. However, some people shouldn’t have apples, such as some people who have IBS or gut issues; if that’s you or your child, interpret this quote as eating healthy keeps the doctor away, not eating an apple.

“Processed foods not only extend the shelf life, but they extend the waistline as well.” ~Karen Sessions

Ha, I love this quote because it’s so true. Companies pay big bucks to make their food shelf-stable, and people want to make sure that they don’t buy expired food. But, the further away the expiration date, the more you should really take a look at the ingredient list. Teach this to your child before they even start worrying about their weight. It’s always best to teach kids to eat healthy from the get go, than to have to help a child lose weight once they’ve gone too far off a healthy path.

“Don’t eat anything your great-grandmother wouldn’t recognize as food.”  ~Michael Pollan

I don’t have great grandparents anymore, my great-grandfather passed away about 2 years ago, but I’m pretty sure he’d be around 105 years old today if he were still alive. There weren’t all that many processed foods available when he was young, that’s the way food is supposed to be.

“Eating a high-nutrient diet actually makes you more satisfied with less food, and actually gives the ability to enjoy food more without overeating.” ~Joel Fuhrman

Did you know that many Americans are starving? Not from lack of food, but lack of nutrients coming from food, that’s why this quote makes so much sense. The more real food you eat, the more nutrients you get, and therefore your body is satisfied and not craving the next high calorie/high fat item you come across. Your body is able to tell when you’re full and helps you stop eating when you are, unlike eating fast food, or other highly processed ‘food’.

“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable.”   ~Arthur Agatston

This is true, that’s why fad diets don’t help you lose weight, or they do but then you gain more weight back when you stop them. You can start slow with eating healthy if your diet isn’t the best, too. That way you’re more likely to keep it up. Start by adding more fruits and veggies into your diet. Don’t consider ‘unhealthy’ food in your diet, and never try removing certain foods completely. Just keep adding more healthy food into your diet until there’s no more room for the unhealthy ones.

“Take care of your body. It’s the only place you have to live.”  ~Jim Rohn

Seriously, it is. They haven’t developed a way to transfer ‘you’ to another body, yet. (At least not fully or successfully 100% of the time.) So, treat you body kind by providing it with the right foods!

“Mainstream medicine would be way different if they focused on prevention even half as much as they focused on intervention…”  ~Anonymous

It would be, and that’s totally OK! I know, I keep saying that health insurance should cover nutrition counseling, but what better way to prevent illnesses and disease than to be informed about how we should eat. Maybe we get health education in high school, but really, what teenager actually pays attention to what they tell you to eat in school? Things would be a bit different if a professional in the field of nutrition told you what you should be eating to feel your best and stay healthy.

“Our bodies are our gardens – our wills are our gardeners.”  ~William Shakespeare

This quote is beautiful, but that’s to be expected, it’s Shakespeare. Oh, how I miss my Shakespeare class from college. What he’s saying is that keeping our bodies beautiful on the inside takes will power and dedication, it’s not always easy, but totally worth it.

“Health is not simply the absence of sickness.”  ~Hannah Green

Health is feeling good, feeling alive, having the energy and stamina to not only get through life, but thrive! It’s not just not being sick. And, you can’t always tell if someone is healthy by the way they look; someone who looks healthy because they are thin could spend their days drinking soda and eating junk, while someone who may be a bit heavier could be very healthy and drink water and eat their greens. Don’t judge a book by it’s cover.

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”  ~Mike Adams

Believe it or not, and as hard as it is to hear; it’s true. So, eat healthy, feed your kids healthy food, and make sure you all exercise. My 3 year old decides to get her energy out by making me chase her around her sisters school when picking her up…

“Sorry, there´s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story.”  ~Morgan Spurlock

‘End of Story’. Just do it, eventually you’ll start to even enjoy it.

“By choosing healthy over skinny you are choosing self-love over self-judgement.”  ~Steve Maraboli

This is important, not only for us, but for our daughters, as well. When I was younger I thought the goal for being attractive was to be skinny and to always stay skinny; that’s not true at all. Eat well and exercise. Being fit, feeling well, and having self-love is so much more attractive than being skinny.

“When walking, walk. When eating, eat.” Rashaski · Zen Proverb

This proverb is all about focusing on one thing at a time. Slow down, appreciate the food you’re eating, don’t rush. Don’t eat just to eat, eat to enjoy the food, the company, and all that the food can do for your body.

Related Posts:

14 Healthy Habits for Kids That You Can Help Them Develop

THE ULTIMATE GUIDE ON HOW TO GET KIDS TO EAT VEGETABLES

The 17 Best Vegan Bloggers to Follow on Instagram

For When You Need a Little Healthy Eating Inspiration…

Make sure to pin this post on Pinterest so you always know where to find it, and make sure you share it on Facebook and Twitter, too!

It’s hard enough to stay dedicated to eating well all the time, encourage your friends with quotes on social media and download the pdf to print out the quotes to hang on your fridge to remind yourself and  family!

Need some inspirational quotes to help you and encourage your kids to eat healthy? Check out these 34 amazing quotes about eating healthy! #healthquotes #quotes #healthyeating #stresslessbehealthy

 

 

How to Keep Your Healthy New Year’s Resolution in 8 Easy Steps!!

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

How to Keep Your Healthy New Year’s Resolution in 8 Easy Steps!!

We all make at least one of our Healthy New Year’s Resolutions about eating better, right? Well, at least for those of us who actually make resolutions. And, if it’s not about eating healthier, it’s about losing weight, getting fit, or being happier in some way!

And, let’s face it; accomplishing any of those resolutions will only come from eating well, staying active, and feeling successful. So, let me at least help you out with one of those: eating well!

Related Posts:

5 Powerful New Year’s Resolution Tips

How to Make a Healthy Meal Plan on a Budget

The Benefits of Meal Prepping

How to Start Eating Healthy Again (after getting off track)


**Disclaimer: I am not a registered dietitian or a professional nutritionist. I simply believe in eating well for people of all ages, and I believe that a whole foods plant based diet is eating well, whereas processed foods are not.

Cause’ you know what they say; 70-80% of your health or fitness comes from what you eat, only 20-30% comes from exercise. Plus, I’m a bit of a health nut, so I know a thing or two about eating well!

That’s not the only reason I want to show you how to eat better; eating better, and the right foods, can help you on so many levels. Eating well can:

  • help you find your natural body shape
  • fight fatigue and help you feel less groggy
  • give you more energy
  • prevent headaches
  • prevent chronic disorders (and even help cure some)
  • reduce the number of cravings you get (after eating well for a period of time)
  • fight depression
  • help with so much more!!

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

So, now you’re thinking; how do I eat well to get some of the benefits above!?!

And, that’s exactly what you’ll learn in the steps below.

I so, soooo, hope that you can fly by the first step or two (or three) because you’re already doing these on a regular basis.

But, if not, that’s alright, it’s not too late to start!

And, if you love pinterest and are on it everyday like I am; you may want to pin this post and come back to it once in awhile simply to refer to. (Especially if you find yourself losing momentum through out the year to keep your healthy eating resolution going strong.)

Don’t forget to follow me on Pinterest for fresh ideas everyday; to help you with your healthy lifestyle journey (and mom life)!

Step One: Get Inspired

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

One of the best things you can do to start eating healthy, or eating slightly better than you’re used to, is to inspire yourself to eat better.

(This first step is important, the New Year feeling won’t last forever; you may have to come back to this step every once in awhile.)

Now, depending on your goal, or resolution, you may get inspired to eat better from something different than I do. If you want to eat better so you can lose weight, then that may be inspiration enough. Same with being healthy.

But, if you’re unsure of your why behind your resolution of eating better; then this step is vital to sticking with your resolution.

Maybe you know you should be eating better but you don’t really want to; you don’t have a strong enough why, yet. I’m going to share with you a little trick to help you get inspired!! One that even worked with my husband.

Watch a health documentary!!

I’m serious, go ahead and watch one (or two, or ten). Netflix has them, Amazon has them: they’re not that hard to find. And it’s way better than doing all of the research yourself!! (You get to sit on your couch, eating whatever you want and watch Netflix- that is, until they tell you about what actually goes into that ice cream you’re enjoying…)

And, you don’t even really need to do too much research yourself to find the most inspiring documentaries to watch! If you have Netflix, you could start with What the Health! And then look at similar films, to find out which documentaries you should watch to be inspired and motivated to eat better!

And, don’t stop your inspiration source there; start following healthy bloggers on instagram, too. So you always have inspiration close at hand!

Step Two: Drink Water

This is the water bottle I currently use 

This is the second most important step, and one you can start right now. I soo hope that you are already drinking water, and hopefully enough water, too!

I know, you’ve been told 8 eight ounce glasses a day.

Have you been drinking that much? Because that is a great start!

Different sources will tell you different amounts. But, whatever the recommended amount, know that it’s for all of your fluid intake during the day; including the fluid from your food, like from fruits and veggies, too!

So, if you’re eating plenty of fruits and veggies and drinking 8 eight oz glasses of water a day; you’re golden! Keep it up!

How much water you require will also depend on if you’re pregnant or breastfeeding. Also, men need more water than women, and children need less (except for teenagers, who need just as much as adults).

In general, if you’re pregnant you need more water than if you’re not, but not too much more (thank goodness, we’re running to the bathroom enough during pregnancy). I hope this makes sense to you; you’re providing water to two human beings, you have a ton of extra blood in your body and your body is working harder than usual.

And then, when you’re breastfeeding, you need even more water. When I was breastfeeding my first daughter I was actually taking a nutrition course in college. The professor had us buy expensive nutrition software (that expired after 6 months *sad face*), and according to that I had to drink at least a gallon of water a day! Other sources will tell you differently. But, if you can aim for about a gallon a day when breastfeeding, it’s only going to benefit you and your baby…or toddler.

(Something else I remember clearly about water from that course was that we should be sipping water all day long, not just drinking a few glasses with each meal.)

A few benefits of drinking enough water:

  • increased energy
  • helps prevent constipation
  • helps you lose weight, or stay full longer
  • keeps your skin stay healthy and looking hydrated (young)
  • helps reduce headaches (and helps get rid of headaches)
  • helps keep your kidneys functioning normally
  • and more!!

To be honest, I didn’t get serious about drinking enough water until I was in college; I didn’t know any better.

But, when I did know better, I was that person carrying around a huge water bottle everywhere I went. And, I still do. If you want a  water bottle that you don’t have to fill up every couple of hours, this one holds 52 ounces of water!!

I highly recommend investing in a good water bottle to keep by your side at all times!

Step Three: Eat More Fruits and Veggies

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

I hope this step is obvious.

I know you know this one; so, why aren’t you doing it?

Fruits and veggies add extra liquid, fiber, vitamins, minerals, and even protein to your diet. This is where you could get most of your variety of what you eat from, not different flavors of ice cream or juice.

Have you ever heard that you should be eating all of the colors of the rainbow? (I’m not talking about skittles here!)

Different colored fruits and veggies have different vitamins and minerals.

You probably already know that many warm colored fruit, like oranges and strawberries, are famous for vitamin C. And that warm colored veggies, like carrots and sweet potatoes contain beta-carotene (a precursor for vitamin A). But, there are a ton of other vitamins and minerals than just those, just think of all the B vitamins and all of the minerals I didn’t mention. (Like potassium; bananas probably come to mind when you think of this mineral.)

Download these healthy habit worksheets for kids to help them (or you) eat all the colors of the rainbow!

Some ideas to get more fruits and veggies into your diet:

  • hide the fruits and veggies in baked goods, like muffins and breads (even cookies!)
  • focus your meals around veggies (instead of protein or grain sources)

You could even use these 12 Ways to Get Veggies into a Childs Diet for yourself to get in extra veggies!!

To be completely honest, the way I was able to get in enough fruits and veggies daily was by making it a challenge for myself!! I wrote down on my habit tracker to eat 6-10 fruits or veggies a day for the first month. And, after that, I wrote down to eat 8-10. I follow through almost everyday!

My girls and I also went through an A to Z healthy snack challenge or get more fruits and veggies in their days, too. They loved it!

Step Four: Switch up Your Protein

Now, I don’t want to sound pushy or anything in this step (vegans get a bad rap for this), so I’m just going to recommend some healthy proteins below that anyone could enjoy (vegan or not). And since eating meat and dairy doesn’t have too many benefits, these would not really be considered healthy. They raise your cholesterol, are high in saturated fat, contributes to diabetes, heart conditions, and more. Plus, if you’re trying to lose weight; consuming meat and dairy will prove counter productive (yes, even skim milk).

So, what are you supposed to eat if you want to reduce the unhealthy protein (animal protein) from your diet?

  • Beans (any kind you can think of- make some soup and burritos!)
  • Quinoa (this stuff is delicious! You can even make desserts with them, like Quinoa Blondies!)
  • Tofu (add silken to smoothies or extra firm and cubed- cook and serve with brown rice, sweet potatoes, and broccoli!)
  • Veggies (yes, veggies have protein!)
  • Nuts and Seeds (my daughters favorite is peanut butter)
  • Lentils (I’ve been loving split pea sweet potato soup lately!)
  • Non-dairy milk (I drink unsweetened soy milk)
  • and more!!

It’s really not that difficult to add different, healthier, proteins into your diet. This will help you reduce the other protein in your diet that may not be as good for you. (If you want more details for why animal protein isn’t the best kind of protein for you, please watch some health documentaries- they will change the way you think!!)

Step Five: Know What You’re Eating

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

In this step you will find out what you are actually putting into your body!

Do you know what you’re eating?

Have you ever looked at the nutrition label on the back of the package?

I sure hope so, and not just for the calories!

In this step, I don’t want you to worry about the calories, protein, carbs, or fat in a product.

Focus on the ingredients.

Read them!!

Read them out loud (maybe wait til you get home).

Can you pronounce all the ingredients on the list?

Probably not!

Should you be able to?

Yes, at least for the most part!

If there’s an ingredient in your food that you can’t even pronounce, chances are that it’s not very good for you.

Now, if you’re thinking my food doesn’t have a nutrition label; then you’re probably eating something from a bulk food bin from the health section at the store or it’s produce. And in that case, go ahead and buy all of these you want. It’s probably just that one food that would be on the ingredient list. (Like an apple, or dates.)

Be careful of some of the items in bulk food bins though, read the ingredient list on the bin before dumping them into a bag!

Watch out for added sugars and MSG; these have a ton of different names that they go by on the ingredient list, to either make them undetectable to the average shopper, or to appear like there’s not as much.

If you’re trying to lose weight, then you will want to avoid MSG as much as possible.

Did you know, the way scientists study obesity with rats is by giving lab rats MSG to make them obese? (Because they won’t naturally become obese.)

It’s true! (Unfortunately, in my psych lab in college I didn’t get to experiment this way with the rats. We did teach rats how to dispense their own food, though.)

Here’s a few different names that MSG goes by (so you can watch out for them):

  • Glutamic Acid
  • Glutamate
  • Monosodium Glutamate
  • Yeast Extract
  • Hydrolyzed (something)
  • many more

Make sure you are aware of what you are putting into your body. And, if you don’t know what an ingredient in your food is; look it up. Isn’t that what our smartphones are for?

Step Six: Know What You Love to Eat

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

If you’re concerned with more than just your own eating habits, or cook for more than just yourself, like us moms do on a daily basis; this step may take a little bit more time and a lot more thought, and not just from ourselves.

In this step you’ll need to figure out what meals and snacks you actually enjoy, and which ones are actually good for you to eat. Tell your kids sorry and let them know that cake and ice cream don’t belong on the list (unless it’s home made ice cream, in that case- go for it).

I would recommend you sign up to receive my meal planning templates; there’s one page for you to write down all of your (or your families) favorite foods. Use pencil; these can sometimes change, plus after you write them down you’ll have to figure out which ones actually benefit your health, rather than sabotage it.

Which meals are based around veggies? These are the ones you’ll want to put at the top of your list.

Do you have any without a lot of nutritional value; like white pasta with white bread and butter? Erase those.

Anything with a ton of sugar? Erase those too, or try to reduce the sugar or find an alternative to use instead, like maple syrup.

Don’t skimp on this step; it’s a stepping stone to the next step in this how to guide.

Step Seven: Meal Plan and Prep

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

Use what you learned about your (or your families) tastes, and preferred snacks and meals, from the last step to create a meal plan. You could plan for one week, 2 weeks, or even a whole month.

I recommend planning for two weeks at a time, which is why my meal planning template has enough space for two weeks on it. With two weeks, you’ll know what ingredients you’ll need for half of the month, without being overwhelmed.

Trying to find meals, or snacks, with similar ingredients for two weeks worth of food, and not feeling like you’re eating the same thing everyday; it’s a lot easier than you’d think than just planning for one week. Plus, the only thing you may have to buy every other week when you go to the store is produce, or things you run out of in a week, like soy milk.

Meal planning is only the first part of this step; the second part is meal prepping, which comes after grocery shopping.

For this step I recommend prepping for only one week at a time; unless you want to buy all of your food for two weeks at a time and freeze the meals for the second week. And, you may be thinking that you don’t have enough time to plan out your meals, let alone make them ahead of time.

But, if you think like this; then you don’t have time to not take this step! It will save you a ton of time in the long run; time thinking about what you want to eat, going to the store to buy last minute ingredients, and making the meal on the spot.

Making all of your food for the week ahead will actually save you quite a bit of time through out the week. And it may not take as long as you think!

When I was working full time outside my home, running my older daughter to preschool and then back home; meal prepping was a life saver.

Every single day of the week I was busy. I didn’t have a break; I had an infant, a preschooler, a husband, and a 40 hour a week job. If I didn’t prepare all of my food during my weekend, then I didn’t eat. (Well, I did eat, but the food wasn’t as healthy, and at times may have been questionable.)

It really won’t take as long as you might think, either. Even on weeks where I made meals that required the stove and the oven; it only ever took me a few hours.

Plus, I only had to do dishes once for all of the baking and cooking for the week. (Alright, so this is a major bonus for me, as I have to wash dishes by hand.)

Meal planning and prepping will help you save money and avoid waste; who doesn’t want that!

Step Eight: Don’t Lose Focus!!

This step is what’s going to help you keep your resolution for eating better through out the whole year!

Stay focused on your goal.

Stay focused on what goes into your body, and why you care.

If you start to lose focus, then go back to step one. It’s alright if you need to go through this process multiple times through out the year.

No one’s perfect and we all get off track sometimes. Situations change, and we may get distracted by life for a few weeks and rely on packaged foods to keep our hunger down.

The important thing is that you always come back and try eating better! Eating better, or preferably plant based, not only benefits your mind, body, and family; it also benefits the planet.

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

If you slip up, no big deal, just get right back to it when you can!!

Once in awhile you’ll need to take some time to regroup and focus on your eating habits again to get them where you’d like them!!

You may want to head over to pinterest for some inspiration! (Don’t forget to follow me!)

Start focusing on drinking more water than coffee again, and eating more fruits and veggies.

You’ll want to figure out some new delicious meals with healthier proteins in them and start reading the ingredient list on the back of the food that you’ve been eating lately.

Write down any new favorite meals you have or find, and get back into the habit of meal planning and meal prepping if you’ve been too relaxed about it lately (it happens)! And, that’s why we need to stay focused!

Sure, there can be a lot to do, or know, about sticking to a healthy lifestyle and eating well all the time.

But, it’s totally worth it!

No one’s asking you to be perfect, and no one will pick on you if you slip up and eat a whole bag of Reese’s in one sitting because you caved just one time.

We’re human, we can’t expect ourselves to have perfection when it comes to eating. Just do your best to stay focused and eat well!!

Ever hope Your Healthy New Year's Resolution would stick all year round? Learn what you need to have a healthy new year and eat well all year long! #newyear #newyearsresolutions #health #mealplan #stresslessbehealthy

Share with someone who told you they want to eat better this year as a goal or resolution!! (Or, send them to download my meal planning template!)

 

Want to stick with your healthy new years resolution? This is how! healthy resolutions, new years resolutions, eat better, take steps to health, eat healthy
Want to stick with your healthy new years resolution? This is how! healthy resolutions, new years resolutions, eat better, take steps to health, eat healthy

The Ultimate Guide on How to Get Kids to Eat Vegetables

Ever wonder how to get kids to eat vegetables? It can be tough sometimes. Learn the advice from 25+ moms on how to get your child to eat their vegetables! #pickyeaters #healthyhabits #healthtips #children #toddlers #moms #momlife #veggies #vegetables #stresslessbehealthy

The Ultimate Guide on How to Get Kids to Eat Vegetables: Advice from 25+ Moms

What’s Inside: tips, tricks, and quotes from real moms on how to get kids to eat vegetables, that actually work, even with picky eaters!

 

Have you ever wondered how to get your child to eat their vegetables?

 

I’m sure you probably have!

 

In fact, I’m sure that’s a question all parents end up asking themselves at least once while their kids are little. Between picky eaters and children wanting to test their limits 24/7; it can be hard to imagine how we will ever get past the stage of saying ‘my child won’t eat vegetables‘ whenever we’re asked about their eating habits!

 

Luckily, you will eventually get past that stage…Hopefully! Some parents will get through it more easily than others, but we all may very well struggle, especially with picky eaters. I know, my oldest is a very picky eater and her younger sister is trying to take after her…

 

Sometimes you’ll have to be creative and start sneaking veggies in toddler food for your toddlers, or even hiding them in your own food. Because obviously, whatever is on your plate is way better than what’s on your child’s plate, and they insist on eating what you have, even when the same food is on their plate.

 

I get it, it’s hard sometimes. But, it doesn’t have to continue being a struggle forever!

Check out the amazing advice in the posts and quotes below. Build up your confidence in knowing how to conquer the picky eating and stubbornness that may arise when feeding your kids.

 

Some of the strategies below may even have you feeling and knowing that it doesn’t have to be as difficult as you imagine it to be! So, read on and take our advice, from one mom to another!

 

If you’re wondering “How can I trick my child into eating vegetables?”

First, know that you’re not alone.

Many parents wonder this, especially with picky eaters in the household.

 

Don’t feel like a bad parent for wanting to deceive your child, simply to get them to eat their veggies. You’re only thinking of what’s best for them. You want your child to grow up healthy and strong; and that means that you need to do what you can to help or encourage them to eat the food that is best for them, such as veggies.

 

There’s plenty of recipes you can choose from to sneak veggies into a childs diet. Check some out in this post: 18 Healthy Recipes with Hidden Veggies for Kids

 

And, don’t forget to take advice from the posts and quotes from 25+ real moms below!

 

12 Ways to Get Veggies into a Childs Diet

veggies for kids
Photo from stresslessbehealthy.com

Find out 12 different types of food you can sneak veggies into (plenty of recipes to try), along with the pros and cons of sneaking veggies into your childs food.

“I like to hide veggies in other foods. My sons has fallen in love with chocolate zucchini bread. It may not be the most healthy thing, but at least I don’t have to wrestle him to the ground to get him to eat it.” ~Brittany from Figuringitout101.com

 

THE TOP 5 REASONS WHY YOUR KIDS SHOULD EAT BEETS (AND YOU SHOULD TOO)!

Photo from justbeetit.com

This post teaches you the important of beets, includes healthy recipes for kids to eat beets, and other fun things you can help your child do with beets to encourage them to enjoy and interact wit them. Including making pink play-doh and more! Perfect for little girls and boys who love the color pink, go check it out here.

“Smoothies! I add all sorts of veggies to them and my kids are none the wiser! 😂” ~Lexi from Jesuscoffeeandmomlife.com

 

How to get your child to eat their veggies without sneaking them!

Maybe sneaking veggies into your childs food won’t work for you.

 

Your children are older and will know.

 

Or, maybe you like to be completely honest with your child and encourage you children to eat what’s good for them with knowing it’s good for them.

 

I totally get that!

 

I’m all about trying to get my kids to develop healthy habits and know that they are. Other moms are too, and share many different tips and tricks on how to do this.

 

Check out the tips and posts from real moms below, who are getting their kids to knowingly chow down on veggies!

 

Sometimes, it’s just about they way you present food: from seed to table!

 

A Guide to Healthy Eating for Kids

Photo from merakimother.com

This post contains a lot of helpful tips for getting kids to eat their veggies, along with why it is so important. One such tip is making sure your child eats a rainbow everyday. Find out what that means here!

“Make a variety of vegetables in different ways to see what your child likes. Don’t stick with just 4-5 plain vegetables. Spice them up with spices and herbs! Pinterest is amazing for vegetable side dish ideas.” ~Samantha from journeytosahm.com

 

The Picky Eater | Quick and “Dirty” Solutions

Photo from takethemoutside.com

Check out these amazing tips on how to get your kids to eat more veggies, simply by having fun activities for them to do outside and connect more with nature!

I was amazed at how enthusiastic my children have been to eat the veggies they’ve grown in their gardens. The planting, tending, and harvesting has gotten them more enthused and engaged with the food on their plate. It can be a real fun process for us all!” ~Jenn

 

VEGGIE GARDENING + HOW I’M GETTING MY FAMILY TO EAT MORE FRUIT AND VEGGIES THIS SUMMER!

Photo from peasandcrayons.com

Did your child go from eating all foods ever given to them to being an extremely picky eater? You’re not alone, check out this post with plenty of ideas to help get your toddler eating veggies again after they’ve stopped; from making and buying them play food to growing their own gardens

 

Make it fun

It’s no fun to force your kids to eat the veggies that are good for them. So, stop making such a fuss about what they eat and start making it fun!

 

Whether you can make beautiful pictures with food, like on Pinterest (follow me here), or your idea of being creative is turning eating healthy food into a game with incentives; there will always be a way to make eating healthy fun.

 

Stop stressing over meal time, stay positive, and do the best you can, instead!

 

Check out the posts and ideas below to see what other moms have done to make eating veggies fun and more enjoyable for their kids, and themselves!

Ten Simple Tips to Help Get Your Kids to Eat Vegetables

From making fun shapes with their veggies to never giving up, this post is full of practical tips to get your kids to eat veggies. Check it out here.

“My favourite veggie hide is pasta with orange sauce. I started with sauces in jars which they saw me open, didn’t suspect veggies & loved the taste. Now I make a sauce with roasted Mediterranean veggies & lots of tomatoes & blitz it smooth in the food processor ( all done while they are at school/nursery) & they think it’s just another jar sauce.” ~Debbie

 

How to Teach Your Kids to Love Healthy Food

 

Photo from thesoccermomblog.com

This post shows you many different ways to get kids to love eating healthy food, including an app that gives kids an incentive to create healthy habits! The app is suggest for kids no younger than 6. So, if you have children who toddlers, but are picky eaters, check out the app in this post and try it out with your kids. I just downloaded it for my daughter who just turned 6, once she wakes up she’ll get to choose her avatar and get excited about using an app on mommy’s phone!

“We’ve started offering real food exchange for eating real food of bargaining is necessary. For example, they love sweet potato. If they eat all the zucchini, they can have more sweet potato.” ~Brooke from Happysimplemom.com

 

5 FUN WAYS TO GET YOUR KIDS TO EAT VEGETABLES

Photo from theinspirationedit.com

Sometimes all it takes to get kids to eat veggies is letting them help us make them or trying them in a different way, like raw with dip instead of cooked. Check out 3 more simple tips in this post!

“I would recommend dipping sauces to go with vegetables, like hummus or a yogurt-based dressing. It gives the vegetables extra flavor.” ~Joyce Felix at Celebrate Moms Forever  (celebratemomsforever.com)

 

Start as early as possible and get them talking about food

I may have started my girls eating home made baby food earlier than other parents. At three months old, I started my girls on home made rice cereal to help keep them full and sleeping just a tad bit longer. Then came the fruits and veggies! The first foods they tried are still their favorites; bananas and avocados.

 

Starting your kids eating fresh, whole foods, such as fruits and veggies, and encouraging them from the time they begin to eat will do wonders for helping them eat healthy later in life.

 

However, don’t feel bad if you didn’t make home made baby food from fresh fruits and veggies a priority when your kids were infants. NOW is the best time to start getting your kids to eat the best they can, which includes eating plenty of veggies.

 

There’s different tactics you can use to get your kids to eat veggies once they start to talk. Find out how to talk about veggies to encourage your children to eat more of them, and other tactics to influence your childs behavior towards vegetables in the posts below!

 

Photo from happyhealthymama.com

With the understanding that most kids are picky eaters, this post goes into saying that we have a lot of influence over our children’s eating habits. Check out the 6 tips inside to help your picky eater eat a variety of foods, such as talking about how the food tastes instead of just having your child say it’s ‘yucky’. Read the other 5 tips here.

I ask my older one (5-year-old) to describe in every detail what he doesn’t like about the veggie. What does it taste like? Why don’t you like it? etc etc. And we compare the veggie to funny things too. It usually makes him try it a few more times to get the right words out and then he’s fine eating it the next time. ” ~Lakshmi

 

How I Get My Toddler To Eat Veggies…And You Can Too!

Photo from livingforthesunshine.com

From starting babies off the right way with eating food to providing 7 more ways to get toddlers to eat their veggies; this post has quite a bit to offer if you’re truly struggling getting enough nutrients from veggies into your kids. Plus, she states how she was able to raise a less picky than usual toddler than most other parents claim to have! Check it out here.

“I’ve given them the same food I cook for us every tome since they were little . No Mac and cheese , no special kids food. They eat what we eat . I don’t treat veggies like they’re some kind of special food and this loosens up the tension around them . My daughters eat everything, even salad. Just keep trying new things, even if you don’t like it yourself . I used to hate broccoli but then I realized my kids would miss out on it because of me . So I started cooking it and now I love it!” ~ Delia Cantoriu from delia-in-a-nutshell.com

 


 

Sometimes It’s as simple as having veggies and dips available

Instead of thinking “what vegetables can I add to kids meals?”

 

Start thinking about what dips or sauces you can add to veggies to help make them more enticing for your little ones!

 

This could be anything from different dressings to smothering them in peanut butter.

 

Just make sure that there are always fresh and washed vegetables available to your children and in eye level for them in the fridge so it’s the first thing they see!

 

Check out other tips and tricks from more moms below.

Photo from tikkido.com/

Want to know what happens when you set veggies out on the table while you’re making dinner? Check out this post to see how successful this one single tip is!

 

7 Sneaky Ways to Add More Vegetables to Your Day

Photo from theprofessionalmomproject.com

From pureeing veggies and adding them to sauce to making sure they are ready to eat soon after being bought: those are just two of the seven ways to add veggies into yours and your childs diet recommended in this post. It’s meant to help us as adults get veggies into our diets. But, most of these ideas will work for picky eater kids, as well! Check out the rest of the tips here.

I use vegetable pasta with sauce and then give veggies on the side. The more you serve vegetables the better your chances of them trying them and liking them. It takes at least 20 times before you will get your little one to eat them. Also I put cheese on them which makes them taste better.” ~Cheree from  homemademoma.com

3 Ways to Get Your Picky Toddler to Eat Real Food

Photo from thesoccermomblog.com

Learn 3 simple tricks to get your kids to eat veggies, simply by how it’s prepared! Such as covering it in peanut butter, my oldest daughters favorite thing to do with everything. 

“Cauliflower everything! My little guy will down an entire batch of caulitots! Or zucchini fries! If you make veggies into foods they already love you’ll definitely get a win!”
~Mandis from everydayemerson.com

 

If NOTHING seems to be working: Lean on Psychology

This is where my bachelors in psychology comes in, haha, or not.

 

Most of the tips below are simply common sense. Such as making sure you’re not overstimulating and producing anxiety when trying to get your kids to eat vegetables.

 

Or, using reverse psychology, making your child think you don’t want them to eat it, just so they will eat their veggies.

 

Don’t overlook using simple psychology facts to help you get your kids to eat their veggies, but don’t overuse reverse psychology so much that your kids always try to do the opposite of what you tell them to do!

 

Get more tips and tricks to get veggies into your kids below.

Photo from raisinggenerationnourished.com

If getting your child to eat veggies so overwhelming that you don’t even know where to start; check out the 3 very simple, yet overlooked tips in this post that come from the basics of psychology. They may even have you thinking, ‘well, why didn’t I think of that’! Check out the post here.

“Introduce them early in the weaning process. We used to do a bit of puree and baby led weaning. I’d offer most veggies as soft finger food and I think this has helped my son love veggies now. He will pretty much try and eat most vegetables – age 5.” ~Emma from eandbmaketea.com

 

A Stupid-Simple Way to Get Toddlers to Eat Veggies

get toddlers to eat veggies
Photo from stresslessbehealthy.com

Learn one simple trick to get your kids to eat veggies! It may only work half the time, but half the time is better than not at all. (And, yes, that’s a picture of my 2 year old eating a salad above. You can get your kids to eat salad, too!)

There was some research a few years ago. They found that stickers worked really well as an incentive for kids to eat their veggies. Sweets or dessert don’t work.” ~Eline

 

How To Get Kids To Eat Healthy

Photo from whatsworkinghere.com

From keeping different foods separate to reverse psychology, I’ve used most of these tips before with my picky eaters, and they tend to work more often than not. Check them out here.

“We offered vegetables from the beginning and at almost every meal. We eat them in front of her. We celebrate them and cook a variety, with different cooking methods.” ~Megan from Howwemom.com

Getting kids to eat their veggies can be a huge struggle for most parents. But, it doesn’t have to be.

 

It doesn’t matter if you’re feeding your baby for the first few times, trying to get a stubborn and independent toddler to eat what you want them to, or trying to instill good eating habits in your older children.

 

With the advice from 25+ moms in this post, and more tips than I care to count within this and all the posts included, you’re sure to find at least one way for how to get your child to eat to eat their veggies that will help you, even if just temporarily. You know, until they get out of the picky eating phase they’re currently in.

 

Know that encouraging your kids to eat their veggies in a positive manner, and using the tips and tricks above; will help you much more than trying to fight with your kids about it or force them to eat veggies at every meal.

Ever wonder how to get kids to eat vegetables? It can be tough sometimes. Learn the advice from 25+ moms on how to get your child to eat their vegetables! #pickyeaters #healthyhabits #healthtips #children #toddlers #moms #momlife #veggies #vegetables #stresslessbehealthy

What is your favorite way to get your kids to eat their veggies? Share in the comments below. And, don’t forget to share this post with other moms having trouble getting their kids to eat their veggies!


My Super Simple and Cheap Vegan Meal Plan for a Family of Four

Need a cheap vegan meal plan that won't break your families budget? Check out this affordable meal plan AND learn how to to eat cheap meals on a vegan diet! Includes a shopping list and more ideas on how to save money!

My Super Simple and Cheap Vegan Meal Plan for a Family of Four

So, you had an unexpected expense come up….again, and you’re determine to still come up with a way for your family to eat healthy. Even when you have a tiny budget to get your groceries; much less than the average amount people spend on groceries in this country!

Because, let’s face it, in the U.S. food prices are constantly creeping up; whether you eat a vegan diet or S.A.D. (Standard American Diet), and there’s no increase in pay to help even out costs.

According to the USDA, the cost of food for a family of four ranges from $130 and $300…a week! (Source can be found here, I’m not making it up!)

That price range simply blows my mind.

I knew I was a bit frugal when it came to my families grocery budget and trying to keep it around $60 to $80 a week. But, I didn’t know that wasn’t even close to the norm. It’s amazing what you find out when you do a little bit of research!

Even for families who aren’t really frugal, but are simply living paycheck to paycheck, can have difficulty keeping their grocery bill in line.

Related Post: How to Budget (when You Have No Money)

And, what about with your unexpected expense? How are you to lower your grocery bill then?

You may already feel like you’re stingy when you go to the store.

That’s where meal planning and being intentional about the food your family eats during the week comes in!

With a few tips and a super simple meal plan (with a few repeat meals) you can make it through the tough times and not have to give up eating healthy, or give in to eating non-vegan foods (that contribute to animal cruelty and the destruction of the planet).

Though, my husband thinks it’s perfectly alright to eat ramen during these times- sodium filled packets and all; I like to opt for meals that actually contain nutrients for myself and two girls.

Related Posts:
How to Make a Healthy Meal Plan on a Budget
How to Budget (when You Have No Money)
The Benefits of Meal Prepping
8 Quick and Healthy Vegan Meal Ideas
How to Stock Healthy Snacks at Home for Kids


 

A Few Quick Tips for a Vegan Meal Plan on a Budget

Make sure you make a vegan meal plan for a week!

You won’t stay in your small budget for the week if you don’t write down your families meals. And, then make a grocery list from your meal plan.

Being as detailed as possible when doing this is key.

Make sure you write down EVERYTHING anyone will be consuming that week, and include EVERYTHING that you will need on the grocery list. No one likes running out to the store because they forgot something they needed.

This includes items you’ll need that you have everyday but may not think to write down, such as if you need more coffee. That is something you won’t want to forget to write down!

Meal plan around the food you already have.

If you’re already used to making healthy meal plans on a budget, then you may have some ingredients you can use during the weeks where you’re barely scraping by.

Or, if you’re planning out your budget in advance and can see that money will be tight for a week in the future, consider stocking up on some cheap and healthy food now.

Some suggestions for what to stock up on:

  • dried beans
  • legumes
  • rice
  • pasta
  • bread (and freeze it)
  • peanut butter
  • oats (for oatmeal, baked goods, and more)
  • baking ingredients
  • bananas (to cut up and freeze for smoothies)
  • avocado (to puree, freeze, and use for toast/sandwiches)
  • frozen fruit
  • frozen veggies

What you may want to stock up on may be slightly different than my list; what we eat tends to be a personal decision. I know many people who hate being told what they should eat. (My children included!)

 

 

Related Post: How to Stock Healthy Snacks at Home for Kids

 

Avoid Eating Out at All Costs

This should be relatively easy, seeing as how you may not have the extra money to do so. And, with being on a vegan diet, there aren’t as many choices for eating out. (Unless of course, if you live in or near a city with vegan restaurants. And, in that case, I’m a bit jealous!)

Never Buy Name Brand

Name brand products are almost always more expensive than store brand products. And, in some cases the ONLY difference is the outside box or container; you’re literally paying for the name.

Don’t Forget Your Cheap Vegan Meal Prep!

Once you have your meal plan (or use mine below), your grocery list, and have bought your groceries; make sure you prep your meals as much as you can.

Doing this will ensure no one will have to eat out during the week; everything will be ready for them to take to work or school. And, if you’re a stay at home parent, like me, you won’t have to spend time making food everyday. Which means more time to get things done, spend with your kids, or read that book you keep trying to get to while your kids nap!

Learn to Meal Prep for a plant based or vegan diet here!

Need a cheap vegan meal plan that won't break your families budget? Check out this affordable meal plan AND learn how to to eat cheap meals on a vegan diet! Includes a shopping list and more ideas on how to save money!

Focus on Nutrition and Whole Foods

Ironically, many people associate a healthy or vegan diet with an expensive diet, but the opposite it true.

It’s the unhealthy, heavily processed food that is the most expensive. Plus, when you eat junk food, you have to eat more of it because your cells are starving for nutrients. So, not only are you spending more money because the processed food is more expensive to begin with; but you’re also buying more of it to try to fill yourself and family up.

(Along with increasing your chances of becoming obese, getting diabetes, and other food related chronic illnesses.)

By focusing on nutrition, you’ll be thinking of how to get healthy proteins, carbs, and fats. And, how to get them in your shopping cart as cheap as possible.

This is where your beans, legumes, rice, veggies, and fruits come in.

Dried beans and rice are ridiculously cheap and often overlooked. And, a cup of brown rice contains 5 grams of protein and 3 and a half grams of fiber. Combine that with half a cup or broccoli and your up to about 7 grams of protein and 5 and a half grams of fiber. (Who was it again that said vegans don’t get enough protein in their diets? This isn’t even a full meal calculated out.)

You can get a 5 pound bag of brown rice and 2 pounds of frozen broccoli for about $6 and it’ll last you quite awhile, seeing as how the rice doubles when cooked.

Now that you know a few of my inside secrets on how I’m able to spend so little on my families groceries every week, let’s get to My Super Simple and Cheap Vegan Meal Plan for a Family of Four!

 

 

Related Post: How to Make a Healthy Meal Plan on a Budget

 

 My Super Simple and Cheap Vegan Meal Plan for a Family of Four!

I may meal plan differently than others, and as a fair warning I’m not a nutritionist, dietitian, or will ever claim to make a perfect meal plan (because a perfect meal plan doesn’t exist). But, I do consider myself to be fairly healthy and follow a vegan diet. I only ever want the healthier food being consumed by my children!

Instead of going day by day for meal planning; I meal plan by the meal or snack for each day. This allows me to move around different meals depending on what myself or family are in the mood for.

Like I said before, what we eat is a personal choice, and sometimes we can’t even stick to our own strict meal. Instead of driving myself crazy, I created a system to be more lenient, and that allows us more flexibility in what we eat when.

Related Post: 10 Vegan Comfort Food Recipes My Kids Go Crazy For

 

Super Cheap Vegan Breakfasts

The cheapest and healthiest vegan breakfast options (that are also child approved and requested) are:

  • oatmeal (my 2 girls under 6 suggest apple cinnamon oatmeal- recipe coming soon!)
  • crepes (depending on the filling/toppings)
  • green smoothies (or peanut butter smoothies- recipe coming soon, you’ll just need to omit the cocoa)
  • muffins

All of these options are very cheap and the ingredients can even be bought ahead if you have some time to prepare for your low food budget week. Plus, many of the ingredients are ones you probably already have in your cupboards.

If you don’t have any the ingredients, it of course, will be a little more expensive. To give an example, let’s go over all the ingredients for my girls favorite oatmeal recipe (be advised prices may differ depending on where you live):

  • oats: just under $3 for about 3 lbs
  • apples: $3 for a bag of about 9 (you only need one apple per 1 cup of oats)
  • brown sugar: $2
  • cinnamon: $2
  • (optional: raisins, but they can get a little pricey, as in almost $4 for the larger 20oz container)
  • water: free (it’s getting boiled, but you can use filtered water if you prefer)

So, there you have it; $10 for breakfast that will last your whole family at least a week. Feel free to mix it up, especially if you already have ingredients in your home for other breakfasts!

 

 

Related Post: 12 deliciously healthy kid friendly breakfast recipes for easy school mornings

 

Morning Vegan Snack Ideas

I am a huge advocate on eating snacks during the day, for children and adults alike!

Just check out the A to Z healthy snack challenge my girls and I did when they were a little younger, you’ll find over 130 snacks we tried in a 26 week time frame!

With that being said, I also admit that making 130+ different snacks over 26 weeks wasn’t the cheapest challenge we’ve ever done. Some weeks were much cheaper than others, and we felt that hit our bank account. Luckily, it wasn’t too expensive where we couldn’t afford it, but we would’ve saved money by choosing two or 3 snacks per week instead!

Some of the cheapest snacks ended up being:

  • smoothies
  • baked goods, like muffins
  • and single serving of fruit (my girls love cuties and bananas)

The cheapest way to buy smoothie ingredients is by buying the 64 oz frozen bag of fruit you find at stores, buying bananas in bulk (and cutting them up to freeze and save them), buying greens not prewashed, and using water instead of non-dairy milk. Anything else you add to the smoothie is an extra and not crucial, like flaxseeds or chia seeds; however, when bought in bulk they’re pretty cheap.

The bulk frozen bag of fruit may seem a bit pricey at first, costing almost $10. However, this bag should last you at least two weeks for smoothies everyday for your family, if not longer. It lasts my family about a month because my husband opts out of these.

You should also consider that this is much cheaper than buying fresh produce, even when bought in bulk. The frozen bag has the produce already peeled, cut up, and pits removed; all of which would be weighed and paid by pound if bought fresh.

You can also get about 10-12 bananas for around $3, which is plenty for the week, whether in smoothies, all by themselves, with peanut butter (my girls favorite), or used in baked goods. As for greens, you can get a enough kale for the week (or two weeks) for about $1 when it’s not prewashed or bagged. So, that’s less than $15 for a breakfast or snack that will last you about 2 weeks.

 

Green Smoothie Recipe

Related Post: 27 Healthy Smoothie Bowls and Smoothie Recipes for Kids

 

Cheap Vegan Lunches

Lunch can be a tricky meal for some, as many people aren’t home to eat lunch, but rather at school or work.

But, one of the cheapest ways to save money for lunches is by simply eating leftovers from dinner the night before, whatever it may have been. I know, that’s vague and not too helpful, especially when you have picky eaters.

In this case, let’s get back to basics, and our childhood favorites!

If you can’t feed your family leftovers for lunch, what about sandwiches?

My picky eater insists on eating sandwiches for lunch at school; so, why not let her! They’re not that unhealthy and they can be good on the wallet, too.

To ensure a healthier sandwich than a simple peanut butter and jelly, try peanut butter and banana sandwiches, or avocado and tomato.

You can get bread for as cheap as $2 a loaf, which will make about 12 or so sandwiches (so you’d need 2 loaves). Or, make the bread yourself. This is my go to bread recipe.

Peanut butter is a bit more expensive, but you can get a 4 lb jar for about $6; which should last you a month. (Or, at least 2 weeks, depending on if your kids eat it right out of the jar with a spoon like mine do.)

So, you could get away with spending only $10 additional on lunch for your whole family for the week. (Bananas were calculated above.)

 

avocado tomato sandwich

Related Post: 12 Healthy Vegan School Lunch Ideas

 

Afternoon Vegan Snack ideas

You can do one of other options for afternoon snack as was listed for morning snack, or make it more fun and something your children can look forward to for after school. Such as apple donuts (apples cut with a whole in the middle and peanut butter on top), or chickpea cookies!

If you check out the chickpea cookie recipe, you’ll see that it doesn’t have many ingredients, and most of the ingredients you probably already have. The ones you may be missing are probably chocolate chips, which you can get fairly cheap or omit, and chickpeas. A one pound bag of dried chickpeas is about $1.50, and is enough to make 6 batches of those cookies! (Hint- use the same amount of brown sugar mixed with water to replace the maple syrup, since maple syrup tends to be a little pricey, and omit vanilla.)

To help even more with your budget, and to prevent the ‘Mom, I’m hungry’ rant from your kids every afternoon; make sure this afternoon snack is full of protein. This is why I don’t mind feeding my girls my protein rich chickpea cookies!

 

chocolate chip chickpea cookies

 

For other protein rich vegan snacks, check out 23 High Protein Vegan Snacks for Kids After School Snacks

 

Super Cheap Vegan Dinner Ideas

Whenever I know my families budget for food is going to be tight; I always rely on the stockpile of brown rice, beans, and pasta I have, along with frozen veggies.

A common meal my family may have is a rice, tofu, and veggie bowl. Brown rice can be as cheap as $1.50 for a 2 pound bag, tofu as cheap $1.50, and the price for veggies varies depending on the type.

Another meal we rely on when on a tight budget is homemade soup. I tend to stockpile veggie stock, dried beans, and pasta.

The soup I make will sometimes be based off of this one, with the ingredients adjusted for my families preference and to ensure savings.

For this soup you’ll basically need veggies, veggie stock or a bouillon cube, beans, and pasta.

You could easily get all your veggies, including the onion and garlic, for under $5, pasta at $1, veggie stock for $2, and the beans at $3 (dried, and will last quite awhile). And, this soup make A LOT! As in, it lasts my family of four 2 weeks if I chop and freeze the veggies and don’t cook the beans or pasta til needed.

That’s $11 for dinner for 2 weeks, though, you may want to do the rice, tofu, and veggie bowl as well. So, it could creep up to $20 for dinner for 2 weeks.

Related Post: 11 Family Friendly Quick and Easy Vegan dinner recipes for Hectic Weeknights

Need a cheap vegan meal plan that won't break your families budget? Check out this affordable meal plan AND learn how to to eat cheap meals on a vegan diet! Includes a shopping list and more ideas on how to save money!

Other Base Ingredients or Food

If you may have noticed, everything you may consume in a week may not be noted above. Maybe you’re thinking, ‘but where’s the coffee?’

Extra items that we believe we need, we can simply go without when need be. OR, simplified to make them cheaper.

For the coffee that we, as parents, always need so badly; never buy it out, and buy the big container at the store that will last you at least a month. This way you won’t have to worry about your coffee fix when your budget is tight.

And, instead of buying non dairy coffee creamer, buy flavored soy milk instead! It’s a bit healthier and a lot cheaper, plus it’ll last you longer. If it’s not sweet enough, add some brown sugar to it; you probably already bought it for the oatmeal or cookies anyways!

So, what does this look like in a meal plan template?

 

Click here to download the meal plan! Feel free to print it out and use it for yourself, or use the extra adjustable meal planning template for your own cheap meal plan. (This also includes the grocery list for the meal plan, for your convenience!)

Grocery list for a super cheap vegan meal plan

To make this section as simple and as easy to digest as possibly, I’m just writing it out in lists depending on sections in a regular grocery store.

Fresh Produce

  • Bananas: ~$3
  • Apples: $3
  • Veggies for soup: ~$5 (broken down below)
    • onion: ~75 cents
    • garlic: ~50 cents
    • zucchini: ~$1
    • yellow squash: ~75 cents
    • carrots: ~$1
    • kale: ~$1
  • (optional) Avocados: ~$4
  • (optional) Tomatoes: ~$1.50

Frozen

  • Broccoli: ~$2
  • Mixed Fruit: ~$10 (will last at least 2-3 weeks)

Cold

  • Tofu: ~$1.50
  • Soy Milk: ~$2.50

Pantry

  • Oats: ~$3
  • Cinnamon: ~$2
  • Brown Sugar: ~$2
  • Peanut Butter: ~$6 (will last 2-3 weeks)
  • Baking Powder: ~$1
  • White Beans: ~$1.50 (dried- will make equivalent to 6 cans)
  • Kidney Beans: ~$1.50 (dried- will make equivalent to 6 cans)
  • Chickpeas: ~$1.50 (dried- will make equivalent to 6 cans)
  • Rice: ~$1.50 (should last all month)
  • Veggie Stock: ~$2
  • Pasta Sauce: ~$2
  • Pasta: ~$1
  • Olive Oil: ~$2
  • Salt: ~$1
  • Italian Seasoning: ~$2

Bakery

  • Bread: ~$4

The Price

Alright, so if you added up all of those groceries you’ll end up with a grocery bill of about $66.50.

This may seem super cheap to some people, but a little high for others (such as myself) when thinking of a super cheap vegan meal plan for a family of four.

What you need to consider is the fact that you probably already have some of these ingredients, especially if you’re used to eating vegan on a budget.

For example, this is what I usually have already in stock (and recommend you keeping in stock as well) just in case the budget gets tight:

  • Broccoli
  • Mixed Fruit
  • Oats
  • Cinnamon
  • Brown Sugar
  • Peanut Butter
  • Baking Powder
  • White Beans
  • Kidney Beans
  • Chickpeas
  • Rice
  • Veggie Stock
  • Pasta Sauce
  • Pasta
  • Olive Oil
  • Salt
  • Italian Seasoning

These ingredients are non-perishables and I buy in bulk when getting them, making them cheaper to buy for the long run.

Having these items already at home brings the grocery bill down to $24.50. That’s the power of buying in bulk when you can!

And, if that is still too much; don’t make avocado and tomato sandwiches and replace that with peanut butter and banana sandwiches. It’ll bring the bill down to $19, and even if your budget is extremely tight; you should be able to spend $20 on groceries for the week.

You can’t get much cheaper than that!

A few things to remember to for a super cheap vegan meal plan

To recap, let’s go over the gist of eating healthy (and vegan) when money is tight.

  • Make sure you make a meal plan
  • Make your meal plan based on food you already have
  • Avoid eating out at all costs
  • DON’T buy name brand
  • Write down your grocery list and stick to the list
  • Meal Prep as much as you can
  • Focus on Nutrition and whole foods
  • Don’t buy pre-washed veggies
  • Drink water
  • Buy dried beans and rice
  • Buy in bulk when you can to save money when times are tough

It’s never fun to be on a tight budget, especially with kids or when it changes what you normally eat. But, it is still possible to eat vegan on a budget; just don’t expect to be eating something different everyday of the week or buying the highly processed fake meats, or anything else like that.

The closer we get to whole unprocessed, or even local, foods; the cheaper our grocery bill gets. If you live in a place where you’re able to grow your own produce, then you’ll be able to save even more money on your grocery bill. However, that takes time and won’t help out in an immediate situation.

So, take this for what it is; use it to the t, adjust it as need be, or only use the tips I provided. Anyways, I hope it’s able to help you out in a time of need, or if you’re simply trying to cut back on expenses to pay off debt or save up for something.

Don’t forget to grab the print outs for this exact meal plan, grocery list, and blank templates to help you become organized and save money!

p.s. Also share with friends and family; they don’t have to be vegan to appreciate this cheap meal plan!


Need a cheap vegan meal plan that won't break your families budget? Check out this affordable meal plan AND learn how to to eat cheap meals on a vegan diet! Includes a shopping list and more ideas on how to save money!

Need tips on how to avoid overeating during the holidays, or for life in general? Check out these simple ideas to learn how to stop eating the food you know you shouldn't, and keep your health in mind this holiday season!

9 Ways to Help You Avoid Overeating on Thanksgiving

Thanksgiving is coming up, and so are all the other holidays; if you’re like me then you eat a lot during this time of year. (And, I mean a lot a lot.)

I can’t remember a year in December when I didn’t have to make extra batches of cookies because the ones I made wouldn’t make it to Christmas; oops.

Luckily, for me, I don’t have a problem with overeating during Thanksgiving; I’ve been a vegetarian for almost 20 years. But, I know for many people, they eat to their hearts content this day; which is far past feeling full.

I’m gonna say it now, there’s nothing wrong with overeating one day a year. It’s perfectly fine and normal.

Even our ancestors who were hunters and gatherers would do this. That’s where the phrase ‘feast or famine’ came about. So, if you pig out on this day, no problem, chances are you won’t even gain an ounce from it. The problem with overeating is if it starts to become the ‘norm’ for you.

**Disclaimer: I am not a registered dietitian or a professional nutritionist. I am simply passionate about health and nutrition. I studied a little bit of nutrition in college and have been learning outside of college ever since, and I specialized in eating disorders my last year of college before graduating with a bachelors degree in psychology.

If you don’t want to overeat this Thanksgiving, due to any reason you have come up with; then let me at least give you a few helpful tips. These tips will help you avoid overeating, but also make sure you can still enjoy your Thanksgiving ‘feast’.

1. Grab a smaller plate

This is a psychological trick to make you take a smaller amount of food. And, it works, for the most part.

If you want to see this experiment in action, there’s a documentary currently on Netflix called In Defense of Food which shows how this trick works.

But, the basic concept is that you don’t dish yourself up as much food when you have a smaller plate than if you had a large plate. So, if you’re having a hard time with portion sizes because you feel like you need to fill your entire plate up at Thanksgiving, or in everyday life; go with a smaller plate.

Find summaries of other Health Documentaries available on Netflix HERE.

2. Take a very small portion of everything

This way you don’t feel like you’re missing out on anything, or tempted to consume more food because your first plate of food didn’t have room on it for everything you wanted.

Plus, if some of your relatives experimented with some recipes this year, you can still try what they made and eat everything on your plate; and, if you don’t like it, simply don’t take seconds. You can do this with more than just the dinner; do this with the dessert, too. That way you don’t feel deprived of you favorite dessert when you have more than one favorite.

3. Eat normal during the day

If you try to ‘save’ all of your calories for the day for Thanksgiving dinner, then you’re most likely going to eat close to that many calories at dinner, if not more.

The problem with this is that when you try to ‘save’ calories for later in the day it also slows down your metabolism, and you feel starving. (This is when your body will try to go into starvation mode; so if you’re trying to lose weight, doing this may have the reverse effect.)

Don’t be so harsh on your body or mess up your metabolism; it’s worse to do this than to eat normal during the day and then slightly more for your Thanksgiving dinner.

Remember, this ‘feast’ is one day out of the year; it’s not going to make you gain weight if you eat a little bit more than normal. Don’t starve yourself so you can eat more later on; no one likes the feeling of starving. (At least, you shouldn’t like the feeling of starving. If you do enjoy this feeling and do it to yourself on a regular basis; please seek professional help.)

4. Drink more water

The more water you drink, the more full you will get.

The signals your body sends you when you’re dehydrate, or even just thirsty, can sometimes be misread as hunger.

Sometimes when this happens and you try to fix the problem with eating, you can’t, so you continue to eat until the signal goes away. And, eventually it will because many type of foods contain water in them, like fruits and veggies.

Make sure you drink plenty of water to avoid overeating. Drink a cup of water before the meal and keep sipping water all throughout the day, especially during your ‘feast’. This will help prevent you from overeating.

(But, I’m also the type of person known to carry their water bottle with them everywhere; so, I may be a little biased when it comes to the many benefits of drinking plenty of water.)

5. Fill your plate like you do for your children

You’re most likely to fill your children’s plates with plenty of healthy options for them to choose from; in a child sized Thanksgiving portion. This is a larger portion of food than what they’re used to, but not so much that they’ll have a food coma afterwards. And, you maybe allow them to choose one dessert after dinner.

Try using the same portion size for yourself; a child’s Thanksgiving portion size, with one dessert after.

It’ll be enough to fill you up, but not make you feel stuffed, and not even close to a food coma.

(Though, a food coma tends to come about from the turkey you eat rather than the amount of food you consume. Turkey, and some other foods, contain tryptophan which increases the production of melatonin. Or, if you wanted to explain this to your child; eating a lot of turkey can help them be sleepy. Some carbohydrates and other types of proteins can do this, as well. Like milk and bananas combined.)

6. Play games afterwards

Or, have something else planned for after Thanksgiving dinner so you have a reason to not stay at the table til the night is over.

If you simply stay at the table all night talking, you’re more likely to continue eating all night, as well. So, even if you don’t plan anything for after dinner, at least try to get up and move to another room so you’re not tempted to continue eating.

Don’t forget to help pack up the leftover before they go bad. Just because you’re not eating it all now, doesn’t mean it should go to waste.

7. Keep the serving dishes off the table

If hosting, have the serving dishes away from the table, if not hosting try to suggest it.

This was always how Thanksgiving was when I was growing up, for the most part. There were small side dishes at the table, like the cranberry sauce or mashed potatoes. But, everything else was either on another table in another room, or on counters or an island in the kitchen.

This makes you think twice before getting up for seconds; you’ll lose time chatting with friends and family, and everyone will notice if you left for more food.

Plus, you’d have to get up.

When I was growing up, I didn’t want to bring attention on myself, so I usually wouldn’t get up for seconds (until dessert).

8. Be mindful when you’re eating

You’ve probably heard this before; when you eat mindlessly, you eat more.

Guess what, it’s true.

Have you ever been watching a show, or on your computer with a drink, or food, next to you and you go to have another sip, or bite, and there’s nothing left?

I have, and I hate that feeling because I thought I had some left and I’m so disappointed when I don’t.

That feeling is the result of mindless eating; you don’t even realize that you’re eating as much as you are. Though, I’m usually drinking coffee mindlessly most of the time, it’s just as bad, if not worse, with food. You’re still hungry because your mind didn’t grasp that you were eating because you were doing something else.

Simply, pay attention to what you’re eating and how it tastes.

What’s the texture like? Is it sweet or savory?

Does it have a flavor in it you don’t recognize?

If you think of these things while you eat, it will help you to stop eating mindlessly. You can also give better compliments to whomever made the homemade dish you just enjoyed.

Maybe you’ll even ask for the recipe!

9. Remember there will be leftovers

Leftovers are great, aren’t they?

I know some people aren’t fans of huge leftovers and food goes bad before they can get to it.

But, when it comes to Thanksgiving leftovers, I can’t think of anyone who doesn’t enjoy them. Some people may even go crazy over them. Ever see the episode of Friends when Ross’s leftover Thanksgiving sandwich was stolen, and half of it was thrown out, by one of his co-workers?

Of course, there are always some foods, like the homemade applesauce, that will never be placed in a container as a leftover, but there are many other delicious dishes that will.

If you don’t stuff your face during Thanksgiving, these leftovers could last you a week.

Wouldn’t that be wonderful to not have to go grocery shopping for a week after Thanksgiving?

Especially when you spent a whole weeks worth of grocery money, or more, on Thanksgiving dinner.

Don’t overeat, if that’s what you want

I hope you enjoyed and found my tips for reducing overeating helpful.

I hope some of these you already know, but I also hope you learned something, as well. Like I said, I’ve never really over ate during Thanksgiving because I’ve been a vegetarian for 20 years, but I’ve also used many of these tips myself, without even realizing it.

And again, if you accidentally overeat this Thanksgiving; don’t worry about it.

I don’t know of a single person who has gained weight from overeating at a single meal. Our ancestors use to have ‘feast’ or ‘famine’, and if you want to use that as your excuse to eat to your heart’s content this Thanksgiving, go for it (unless you have a medical condition in which you shouldn’t).

Share this, or pin it on pinterest, if you found it interesting or helpful. You may want to read it over again next year!!

avoid Overeating

avoid Overeating

Check out these kitchen items to help you eat healthy!

Related Posts:

How to Eat Your Favorite Foods and Be Healthy at the Same Time

My Simple Homemade Applesauce (that you’ll regret not making)!!

8 Ways to Teach Children Thankfulness

10 Clever Nutribullet Uses You Probably Haven’t Thought Of

Have you ever wanted something that made it easier for your to be healthy, for you children to eat healthy? A machine that had more than one use? Using a nutribullet can do this! From making smoothies to home made baby food, to grinding oats into flour and making ice cream. There are quite a few uses it has!

10 Clever Nutribullet Uses You Probably Haven’t Thought Of

Have you ever wanted something that made it easier for you and your children to eat healthier?

Something that maybe had more than one use to it?

Well, I’ve had my nutribullet for over four years now, and I’ve found at least 10 different nutribullet uses, and I’m not talking different types of nutriblasts, or smoothies, I’m talking different foods and uses!!

It took the place of 3 other small appliances I had, saving me time, space in my tiny kitchen, and money from trying to keep everything working. I’ve never once had an issue with my nutribullet for the time I’ve had it!

I got rid of a blender, that seriously needed to be replaced, my coffee grinder, and the baby bullet that I used to make baby food, til it broke (not even a year after I got it).


**Disclaimer: I am not a registered dietitian or a professional nutritionist. I simply believe in eating well for people of all ages, and I believe that a whole foods plant based diet is eating well, whereas processed foods are not.

Now, you’re probably wondering, what all does it make?

And, why are you so psyched about it? Right?

Well, it’s amazing! You can check out 10 Nutribullet Benefits for Moms if you need more proof!

But, let’s get on to what it makes and how it can be used!

Related Posts:

The 17 Best Vegan Bloggers to Follow on Instagram

The 8 Best Appliances for Moms Trying to Be Healthy!

10 Life Changing Documentaries That Will Make Your Healthier!

10 Nutribullet Uses:

Nutribullet uses #1: Nutriblasts

These are the SUPER healthy drinks it makes that includes fruits, veggies, and some type of super food! And, to be honest, this is probably the one thing you did think of when a nutribullet comes to mind.

These blasts have a blast of nutrients in them after the ingredients are pulverized in the nutribullet, releasing all, or most, of their nutrients. Making it easily digestible and ensuring you get all the health benefits you can from the real food you put into it!

go to smoothie

Nutribullet uses #2: Healthy Smoothies for your Kids

If your kids, or you, aren’t keen on adding veggies or super foods into a drinkable form (yet) you can still us this to make a healthy smoothie.

Use the same ingredients you would as always. No need to have that bulky blender anymore!

Related Post: Healthy Vegan Green Smoothie Bowl Recipe

Nutribullet uses #3: Make Milkshakes

This small appliance makes it super easy to make milkshakes. My 5 year old is constantly asking me to make her a strawberry milkshake. It certainly beats spending money on fast food, or letting my daughter get a milkshake from a fast food restaurant; who knows what’s in those things!

It’s super simple to make a milkshake with a nutribullet, too. First, chop up and freeze a banana or two. Once frozen, add that and frozen strawberries to the cup, then add in some soy milk (or your preferred milk), and blend. That’s it!

Just make sure you add more milk than fruit, and add a little bit more at a time to find the right consistency for you! You can add a sweetener, too, if you like. Maple syrup works well to sweeten things up, or add some vanilla extract.

Nutribullet uses #4: Popsicles!

My two little girls love popsicles, even in the winter!

I don’t love keeping them in the house, or maybe it’s that I can’t keep them in the house because my girls love them so much!

Either way, it’s cheaper, healthier, and easier, to make my own popsicles for my girls; simply by freezing a nutriblast, or fruit smoothie, in popsicle molds.

This way I have complete control over what goes into the popsicle, and can customize it exactly how my girls want them!

Nutribullet uses #5: Ice Cream!

An ice cream recipe did not come in the recipe book that comes with the nutribullet, so it took me a few months to figure this one out.

I figured it out by accident; but, I am so glad I did! I’m a woman, who loves chocolate and peanut butter.

You know the nutribullet is meant to get the most that it can out of fruits, veggies, and super foods to help provide you with optimal health. But hey, sometimes we need that chocolate fix, am I right?

Do yourself a favor; cut up a banana or two and let it freeze for a few hours, add it to the nutribullet cup, add in a quarter cup or so of peanut butter, about a tablespoon of cocoa powder, and some soy or almond milk. Blend it all together; it makes a creamy, and delicious, super soft serve ice cream! It’s amazing! Plus, it’s still healthy, much healthier than regular ice cream!

Related Post: How to Make 6 Different Kinds of Vegan Ice Cream

Nutribullet uses #6: Makes baby food

I got the nutribullet about a year after my first daughter was born, and had been given a baby bullet when she was almost three months old so I could make her home made baby food. So, for my first daughter I used the baby bullet…it broke just as she was transitioning to real food from baby food. I would not recommend the baby bullet, unless you only need it for less than a year and don’t care if it stops working on you.

For my second daughter, however, I already had my nutribullet for about two years, and it has basically the same blades as the baby bullet (but it doesn’t wear out over time). So, I decided to simply use my nutribullet to make baby food. It worked flawlessly! Even better than a baby bullet because it has more power to it! With the nutribullet I could make weeks worth of baby food and freeze it. This was such a time saver, and sanity saver!

When we had our second child, I was working full time. My second daughter exclusively drank breast milk til she was three months old, then I started making her home made baby food. You should have seen our freezer during this time; it was completely full of breast milk and baby food! This way I knew my husband wouldn’t run out of milk or food for our baby while I was at work. We actually had such a large supply that we decided to get a chest freezer for our other freezer food. With me working, I was a little obsessed with batch cooking and batch baking and then freezing, so we would always have some type of healthy food available!

Nutribullet uses #7: Makes baby cereal

I wasn’t only able to make baby food with fruits and veggies for my second daughter, I was also able to make her baby cereal with it, too. When I saw the nutribullet had a grinding blade, along with the regular extracting blade, I was so happy!

No need for buying commercial baby cereal, not that we had to with our first, because we had the baby bullet at the time. But, I hated the thought of having to buy any of the expensive store bought baby food or baby cereal. I loved the idea of making it all myself! And, I may have been the type of mom with an infant that would get offended when other people tried buying my baby store bought baby food.

(Just because I went to college full time and worked part time when my first daughter was born, and then worked full time an hour away from home with my second, did not mean I couldn’t find the time to make healthy home made baby food to provide for my little girls.)

Wouldn’t you love to have complete control over the food that goes into your precious child, right from the start? No store bought food that you don’t know how it was made or kept, just fresh homemade baby food and baby cereal from nutrient rich ingredients!

Nutribullet uses #8: Grind oats into flour

I never knew how nutrient lacking regular flour was until I started watching health documentaries, and actually started learning some common sense about nutrition.

Like, you shouldn’t only look at the nutrition label, you should look at the ingredient list, and the vitamins and minerals that the food provides, too.

Regular flour isn’t all that great for you, as I started to realize; having little kids and being responsible for providing them the nutrients they need in life; I didn’t want to mess that up.

I want to give my girls the best, especially when it comes to what they are putting into their bodies to help them grow into healthy, strong, and independent little girls.

And, as much as I enjoyed eating cookies and breads made from all purpose flour when I was little; I wanted to make sure my girls were benefiting, not only from enjoying these baked goods, but also from the nutrients the baked goods can provide them.

I even ground up quinoa in my nutribullet to make quinoa flour. Now, that makes an amazing replacement for flour in blondies!! But, with cookies, breads, or muffins, I opt for oat flour!

Nutribullet uses #9: Grind flaxseeds

Flaxseeds are known for a few of their super-food-like health benefits. From being high in omega-3’s to helping people lose weight from the high fiber content.

However, you can’t benefit from flaxseeds when they’re whole; they need to be ground into flaxmeal, first. The nutribullet, unlike a regular blender, has the power to grind these seeds up and make them digestible, so you can actually benefit from them!

Flaxmeal is also used by vegans, or people trying to avoid the high cholesterol and fat from eggs, to make flax eggs to use in baked goods.

So, combine this with the oat flour and other healthy baking ingredients, and you’ll be eating super-powered, and delicious, baked goods. Something every mom needs; making it easier to get the nutrients our kids need into them, and making it more delicious for us to eat healthy! It’s a win-win!

Nutribullet uses #10: Grinds Coffee

And, of course, if the nutribullet can grind oats and flaxseeds into a flour like consistency, then it can grind coffee! No need to have small kitchen appliances that only have one use to them!

A powerful little machine

So, you see, a nutribullet has many more functions than it was probably even meant to have. It helps us, as moms,  feed our children from the day they start eating food, til the day they leave our home.

It helps us eat better and have more energy.

There are so many things we can make with this little machine! I don’t know what I did before I had one. Then again, I didn’t eat as well back then!

I’m sure I’m missing something in this list of what a nutribullet can do or make, so please leave a comment if you can think of anything else! Don’t forget to pin this for later and share!

A nutribullet was a game changer for me when it came to being healthier!

You can go get one for yourself here!

make with a nutribullet

make with a nutribullet
make with a nutribullet

How to Make a Healthy Meal Plan on a Budget

Want to eat healthy but don't think it will fit in your families budget? Think again! Use this step by step guide to eat healthy when meal planning weekly, biweekly, or monthly. (This works for whatever size family you have, for 2, for 4, for 6, it doesn't matter.) This guide is easy to implement and allows you to choose kid friendly meals; it starts with finding your grocery budget, to making grocery lists, all the way to meal prepping!

How to Make a Healthy Meal Plan on a Budget

When people think of creating a budget, they tend to think about the bills they have and things they enjoy spending money on; not on making a healthy meal plan on a budget.

Many people overlook the amount of money they spend on food. Which could end up being a thousand dollars or more if you’re not careful; whether trying to eat healthy or not!

You may just say ‘well, we have to eat’ and leave it at that.

Not really thinking about how much you spend every month because it’s such a necessity!

Or, maybe you just don’t know how to make a meal plan on a budget, or honestly just don’t want to know how much you are really spending on food!

But, thinking of spending money on food in this way is dangerous…food isn’t as cheap as it used to be!!

I used to be a cashier at a grocery store; I know how much some people spent on food weekly. And that was 5 years ago, prices have only increased since then!!

I knew those with kids spent way more on food than those who lived alone; by a lot!

Yet, it’s us people with kids who may want to eat better or at least feed their kids healthy food anspend less on food. But, how?

Well, there’s some obvious things to do, like stop eating out. But, other than that; MEAL PLAN!


**Disclaimer: I am not a registered dietitian or a professional nutritionist. I simply believe in eating well for people of all ages, and I believe that a whole foods plant based diet is eating well, whereas processed foods are not.

I don’t know about you, but I can’t afford to spend $500+ on food every month, even with a family of 4.

According to the USDA back in 2013 (which was also around the time I quit my job as a cashier) the average family of 4 spent between ~$150 and ~$300 a week on groceries ₍₁₎. And, that was 5 years ago! Prices have gone up since then, even if you haven’t noticed it. Even in the past year, prices on somethings have gone up. I used to get my 5 year old the individual nutella snacks when we got groceries. They were only a dollar, but about 8 months ago they increased to $1.50! Therefore, I stopped buying them.

So, if you’re concerned with setting a budget, and staying in that budget while food prices continue to sky rocket; keep reading for some ways to save money on food!!

You’ll need them!

I’ll guide you each step of the way and provide helpful tips. What I can’t do, is actually make you do it. (Or, make you follow through with the meal plan, which is a struggle all in itself.)

I do have some helpful printables for meal planning that’ll make it easier on you, though, get them here!

Related Posts:

4 Simple Ideas to Save Money on Groceries and Eat Healthier!

How to Meal Plan (when you have no motivation to do so)

The Benefits of Meal Prepping

Let’s Get Started on Making a Healthy Meal Plan on a Budget

Step 1 for Making a Healthy Meal Plan on a Budget: Work out your food budget

Yes, I said food budget, not groceries.

Because some people will create a budget for their weekly grocery trip and then completely forget about it when they go out to eat. Like my husband, who will go get fast food on his lunch, or spend $10 on prepared food at the grocery store, after I tell him how much we can spend on food for the month. (If you couldn’t guess, I’m the one who handles finances in our home. If I let my husband do it then we’d be living on the street.)

So, make sure everyone in your home who has access to money understands the budget and that it is for all the food that is bought. Otherwise, you’re going to go way over; a $10 meal for one person, or $20 on food out for the whole family is going to hurt if your budget is $100 or less a week.

But, to set the budget; there’s a couple different ways you can do it, and it’ll depend on the amount of money you have to play around with for your budget.

If you’re like me and are living paycheck to paycheck, then you’ll want to budget like I do.

  • Figure out your average monthly income (estimate low)
  • Subtract all your monthly bills (estimate high)
  • Subtract what you spend on gas each month and other necessities (I’m talking things like toilet paper and toothpaste)
  • The leftover money for the month can be your monthly budget for food (if you feel this number is too high, you can always lower it; save the rest, or pay off some debt so you don’t have to live paycheck to paycheck!)
  • Divide your monthly food budget by 4 to get how much you can spend weekly on food

If you want more in depth instructions on how to budget when living paycheck to paycheck; read How to Budget (When You Have No Money) I even explain how we’re able to afford all the small purchases my husband has to make, when, from the outside looking in, it looks like we’d never be able to afford them!


If you have more money to play around with, there’s a better solution to finding your budget; one that will be a little easier to stick with and more realistic with the rising prices of food!

  • Go through your receipts from grocery stores and from when you eat out (or go through bank statements)
  • Find the average you spend each week, or each month; use this as your base for setting a budget
  • Depending on your goal for your budget, you may need to adjust this amount

(Many people want to lower the amount they spend, because they looked at how much they’re spending and are shocked by the amount they spend! Try lowering it by ~$25 each week until you get to a reasonable budget for you and your family. Since everyone’s budget is going to be a little different, and since we all don’t eat the same food; we can’t all be expected to have the same budget.)

Once you figured out your budget, move on to the next step.

Step 2 for Making a Healthy Meal Plan on a Budget: What are your Food Necessities?

What food do you have to have in your home at all times?

For my family, we need coffee creamer, coffee, soy milk, bananas, apples, peanut butter, frozen fruit, and frozen veggies. And, besides the frozen food and coffee, we need to purchase the other items once a week.

(Yes, we go through a whole jar of peanut butter a week; the 40oz jar. Update: We can get a 5 pound jar to last us 3 weeks now and is only $6.50, so much cheaper to buy in bulk!!)

These are the things that we can’t live without and are always on our grocery list, budget or not.

I’m sure your list of absolutes are different than mine.

So, go find out!

Ask others in your home if you need to.

If you know you always have to have bread, pasta, or veggies for salads stocked at all times, write them on the list.

Then, find out how often they need to be bought.

Some items will need to be bought every week, other items may last 2 or 4 weeks, maybe even longer.

If you’re not sure how long they last; write down the date the next time you buy them. This way you can budget in the more expensive items (like the 64oz bag of frozen fruit I get for smoothies), and not go over budget. (Either by saving a few dollars each week for the item, or by planning cheaper meals the week you need to get the more expensive monthly item.)

Figure out what you need and how much they cost before moving onto the next step.

Related Post: How to Stock Healthy Snacks at Home for Kids

Step 3 for Making a Healthy Meal Plan on a Budget: Find out what meals you want to eat for the next week or two!

Go on pinterest, look in your cookbooks that are collecting dust, or ask your family for their suggestions.

Check out some new fun, or old and loved, recipes and see which ones have ingredients that you may already have.

Or, if you don’t have any of the ingredients; find out how much they’ll cost.

You’ll need enough meals to fill out your meal planner. If you have a tight budget, this needs to be considered when you’re planning meals. Sometimes having a certain type of food all week is cheaper than doing a different kind of meal each night. Or, eat leftovers from dinner the night before, for lunch the next day!

 

I know other people may tell you to have a taco Tuesday, Italian food on another day, Chinese food on another, and so on.

But, with being on a budget, is that even realistic?

How many of those meals have ingredients in common?

How about you have all Mexican food one week, Italian the next, and so on. That way, if you have extra ingredients, you can use it in another recipe later that week; no waste.

For example, if you chopped up tomatoes for your pizza on Monday, you could use them the next night in your pasta, salad, or veggie lasagna.

If you’ve been able to find a enough recipes that you and your family will enjoy; it’s time to move onto the next step. Which is the best step if you like scheduling!!

Keep this current step in mind, though, when you and your family try new dishes and keep a running list of food you like. If you need a place to write them down; go ahead and print out my meal planning templates!

 

Step 4 for Making a Healthy Meal Plan on a Budget: Schedule your Meals (in pencil)

Once you have your meals picked and recipes at hand; fill out your meal plan for the next week or 2 in a way that makes sense and prevents waste. No one likes spending money on food for it to just go waste!

2 week meal plan

You can see above what my meal plan looked like at the beginning of the year.

That’s for a family of four, of course the portions could always be changed to accommodate for more or less! And, at the time, I didn’t know how much soup the minestrone soup recipe was going to make; it was a lot!

That’s why it’s good to choose some meals with ingredients that don’t go bad within a week or two; ingredients that are shelf stable.

On the days I didn’t have the minestrone soup scheduled for dinner, I replaced the pasta for lunch with the soup. Easy enough, now I still have pasta in my cupboard for another week!

If you’re unsure if you and your family will like one of the meals, or if you’re unsure how much the recipe will actually make; give your schedule some wiggle room.

Have back up meals with ingredients that won’t go bad. Or, if you do end up with too many perishables that you can’t get to with meals that week; try freezing them, or making some snacks out of them. Try smoothies or juicing if you have extra fruits and veggies!

Also, don’t forget about snacks and drinks, especially if you have kids!

And, remember, plans don’t always go as they should; don’t be afraid to move meals around when something comes up.

It’s not set in stone, and as moms, it’s sometimes hard to come up with the energy to make an extravagant meal, even when planned. Have some easy meals in the mix for those particularly hard days!

When you’re set with your meal plan and are happy with how it looks, head on to step 5.

Step 5 for Making a Healthy Meal Plan on a Budget: Make your grocery list!

Consider what you already have in your cupboards, fridge, and freezer (if you subscribed to get my meal planner above, you’ll also get a cute printable for writing down what you have in each of these places and a place to write down your grocery list for 3 weeks!).

Then estimate how much everything, that you don’t already have at home, that you need for your planned meals and snacks, will cost.

Is it within your budget? If so, great!!

If not; you have a little bit of editing to do with your meal plan.

This is why you wrote your meal plan in pencil! Or, at least I hope you did. If not, then you may have to rewrite it, or not mind things being crossed off and changed!

If you need to edit it; you’ll want to see if you have any obviously expensive meals you can replace with cheaper meals, or even swapping out some of the ingredients; so it’s not so expensive.

Do you have a lot of dishes with beans and veggies planned for the week; use any leftovers to make a soup one night.

Or, even doubling your dinner recipe to provide lunch for the next day; this can be cheaper than making two different meals, or worse, eating out!

When you’re done editing your meal plan to fit within your budget you can move onto the next step.

Step 6 for Making a Healthy Meal Plan on a Budget: Go grocery shopping 

If you really want to stay in your budget, you may want to go alone, too!

I know when my family goes with me grocery shopping, we never stay in our budget.

There’s too many people looking at all the food and the ads in the store.

It just doesn’t work!

I’ll have a nice neat grocery list with everything I need, and then my husband will say that he doesn’t like sticking to a list and adds in about $40 worth of food! It’s even worse when I ask him to pick up a few things at the store on his way home from work. I’ll ask for things that cost about $10 altogether, and he’ll come home and had spent $35. It’s a struggle sometimes to stay in budget!

So, my advice is to go alone, on a full stomach, and with a good list, and don’t stray from the list.

When I was the working parent (and worked 3pm to midnight), I’d always get groceries after work by myself and always stay within budget! (It’s so peaceful getting groceries when hardly anyone else is in the store!)

Also, don’t forget to download the Ibotta app on your phone; it’ll give you cash back depending on what you buy! Their offers change, but they range anywhere from bananas to name brand food to diapers! My first month using Ibotta I got $26 cash back, no joke! (Update: I’m up to ~$100 now!)

Step 7 for Making a Healthy Meal Plan on a BudgetMeal prep 

Believe it or not, this can actually be one of the toughest steps of all!

But, don’t worry, it’s totally worth it; you can even recruit your kids, if they’re old enough.

My girls love helping me in the kitchen. They even sometimes get mad at me if I make something without them; and they’re 5 and 2!

And, you know what?

Anyone can plan to do well on a budget. But, to go through with it and make it work; that’s another story!

And with food, part of making your budget work is eating what you actually plan and having it ready for you and your family so you don’t hear the headache inducing question of “what’s for dinner?”

If you skip this step you may be tempted to eat out, grab some fast food, or make another stop at the grocery store for convenience foods; like a frozen pizza. Simply because it’s easier!

This is what we’re trying to avoid here!

So, go through those recipes you have planned and see what you can prep ahead of time. Are you making a soup that needs chopped veggies? Need to cook some dried beans for chili later in the week?

Spend an hour or so when you come home from grocery shopping and prep all the food you can for the week.

This will prevent you from eating out because you don’t feel like cooking, and it’ll make sure the ingredients don’t get used for something they’re not intended for. I know from experience how frustrating it is when you plan a meal, go to make it, and realize someone else in the home used one of the key ingredients for something else.

Plus, if you suffer from the ‘mom, I’m hungry’ syndrome that kids have everyday between lunch and dinner; simply prep some snacks for your kids and show them where they are. I do this for my 5 year old and she loves it. It helps her feel more independent and lessons the stress for me.

Need help meal prepping, go here.

To Sum up all the steps…

  • Step 1: Work out your food budget
  • Step 2: Figure out your Food Necessities

  • Step 3: Find out what meals you want to eat for the next week or two!

  • Step 4: Schedule your Meals (in pencil)

  • Step 5: Make your grocery list!

  • Step 6: Go grocery shopping

  • Step 7: Meal prep 

I know meal planning isn’t easy, and for some people it’s not much fun, either (like for my husband who refuses to meal plan with me).

And, I know at first it can be overwhelming, but after a couple of meal planning sessions, you’ll get better at it and won’t mind it so much.

It may even start to bring you some relief, knowing that you’re done with it and knowing what you and your family will be eating for the week.

I hope you found this step by step guide useful and find that it saves you money each and every week!!

Please share with friends and family!!

And, don’t forget to grab your free 2 week meal plan printable to help you out with meal planning!!

Want to eat healthy but don't think it will fit in your families budget? Think again! Use this step by step guide to eat healthy when meal planning weekly, biweekly, or monthly. (This works for whatever size family you have, for 2, for 4, for 6, it doesn't matter.) This guide is easy to implement and allows you to choose kid friendly meals; it starts with finding your grocery budget, to making grocery lists, all the way to meal prepping!

References:
https://www.usatoday.com/story/news/nation/2013/05/01/grocery-costs-for-family/2104165/

Related Posts:

The Benefits of Meal Prepping

How to Conquer Your Healthy New Year’s Resolution in 8 Easy Steps!!

8 Quick and Healthy Vegan Meal Ideas

 


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On a budget? Learn how to make an awesome meal plan with little money! meal plan on a budget, healthy meal plan, save money on food, meal plan, eat well, eat healthy, cheap health food
On a budget? Learn how to make an awesome meal plan with little money! meal plan on a budget, healthy meal plan, save money on food, meal plan, eat well, eat healthy, cheap health food

10 Nutribullet Benefits for Moms

Looking for new ways to raise healthy kids and be an awesome mom? Check out 10 nutribullet benefits to help with your childrens health, provide them with the nutrition they need, and make green smoothies for them and yourself to increase your energy!!

10 Nutribullet Benefits for Moms

Have you ever wanted to be healthier, but don’t know where to start?

Or, know that as a mom, you probably should start caring about your own health, now that you’re responsible for another human beings health, as well?

Well, what if I told you that it doesn’t have to be hard or take an hour of prep work to start being healthier, for yourself and child(ren)!?!

What if I told you that you can add at least 3 more fruits and veggies, along with amazing (and cheap) super foods, into your diet in about 5 minutes a day?

And, what if, the same small appliance that can help you do that can also grind oats into flour, for healthier desserts like cookies and muffins, and make home made baby food and baby cereal. No more buying baby food at one or two dollars a serving! No serving your toddler, or older child, baked goods with nutrient lacking white, or all purpose, flour!

As a mom, I think we could all appreciate something that allows us to provide healthier food to ourselves and our children, while saving money and possibly even time! A nutribullet can do all of that for us, plus more!

Why I Honestly Love it SO Much

I got my nutribullet over four years ago as a Christmas present!

I had been doing my research and comparing it with other products similar to it, and I so hoped that someone in my family would be awesome enough to get it for me. (At the time it was more expensive than it is today and my husband was laid off from his job right before Christmas that year.) I was so thankful that his grandma bought for me, it’s helped me out in so many ways since then!

I’m much healthier because of it, and others see me as much healthier, as well.

Ask anyone I’ve worked with when I worked outside the home! People saw me as super healthy, especially when they saw me drinking something green in the break room.

I was like the health guru, wherever I worked, or at least that’s how it made me feel!

I have used this small machine almost everyday since I’ve gotten it, over 4 years ago, and there is no sign that it’s going to break down anytime soon! If I don’t use it to make a nutriblast (the healthy smoothies it creates by pulverizing fruits and veggies), then I use it for something else, like grinding oats for flour, or flaxseeds to make flax eggs.

Ok, ok, I may be a bit of a health nut. But, is that really a bad thing to be, as a mom?

strawberry pineapple smoothie recipe
Photo from stresslessbehealthy.com

Let’s get onto those 10 Nutribullet Benefits for Moms!

Nutribullet Benefits #1. It’s fast

On average, it takes about 20 seconds to make a nutriblast.

It may take 10 to 20 seconds longer to grind oats for flour.

But, with the power this product has, it doesn’t take long to get the consistency you are looking for, no matter what you grind or blend!

Nutribullet Benefits #2. It’s Safe

The nutribullet is safe to use, not only for you as an adult, but also for kids.

My 5 year old helps me use this all the time, she actually gets upset when I don’t let her help, because she thinks it’s so much fun to use!

The part with the blade screws onto the cup and can be difficult for a child, or yourself, to get off quickly so you don’t have to worry about chopping off a finger with a blade before it stops blending, like with a regular blender. And, when you’re using it, the cup can lock into place on the base.

This way you can lock it onto the base and let your little one hold onto it, making them think they’re doing it all by themselves; just help them, or unlock it, when they’re done!

Note: You must supervise little ones with the nutribullet to ensure safety. Do not let them use it all by themselves, it could potentially be dangerous.

Nutribullet Benefits #3. Everyone around you will envy you for your good nutrition

No joke on this one. I used to work at call centers and I’d always bring a nutriblast to work to drink.

I would always get so many comments when drinking it. From disgust because it was green, to people who wish they had the will power to eat as healthy as I do, and not just buy something from the vending machine!

So, if you want to start being thought of as a health guru where you work, or just want to be seen as healthy; start bringing and drinking these at work!

Some people have even seen weight loss after starting to use the nutribullet. I never used it as a weight loss aid, but anything that will help you eat more fruits and veggies, and less junk, is always going to have the potential to help you lose weight!

healthy smoothie recipes
Photo from stresslessbehealthy.com

Nutribullet Benefits #4. Show your kids how delicious it is to be healthy!

As moms, we want our kids to be healthy, but we don’t want to have to shove veggies down their throats. So, let’s meet them in the middle and make them milkshakes and ice cream!

Kids love desserts, and we love for them to eat what’s good for them. The nutribullet makes it possible for both of us to get our ways! If you need suggestions on how to make delicious desserts for your kids using the nutribullet; check out this post!! Or, use my go to smoothie recipe from below!

Add the healthiest ingredients into your kids favorite desserts, without them even knowing!

Nutribullet Benefits #5. Teach your kids how EASY it is to be healthy!

Using a nutribullet is so easy, a kid can use it; so let them.

(Make sure you supervise, though, you know your child better than I do and whether they will need help or not. Maybe, pretend to let them help…)

There’s no better way to teach a child to be healthy than to be a good example and let them experiment with food themselves. They are much more likely to try eating something healthy if they are the ones who made it!

So, let them see you use your nutribullet and drink your nutriblasts on a daily basis. If they’re anything like my girls, you won’t be able to finish it without sharing!

Pretty soon they’ll be asking for their own and begging you if they can help make it!



Nutribullet Benefits #6. It Pulverizes ingredients, making it easier to digest

The nutribullet isn’t just a blender, it’s an extractor!

It extracts the nutrients from the fruits, veggies, and other healthy ingredients you put into it; making them more easily digested by our bodies. Which in turn provides us with more health benefits than a regular blender ever could!

This makes nutriblasts the perfect revitalizing drink for when you start to feel low on energy or simply not feel at your best. It literally takes only about 5 minutes for me to start feeling better after starting to drink a nutriblast! (More specifically, the recipe above!)

Nutribullet Benefits #7. It Can Replace multiple Small Kitchen Appliances to save you valuable space!

So far, I’ve replaced 3 of my small kitchen appliances with the nutribullet!

  1. a blender
  2. coffee grinder
  3. and baby bullet

It saves me space in my small kitchen by having multiple functions, and it saves me money and frustration by not having to deal with blenders that wear out, and replacing a baby bullet that fully gave out within a year! This appliance is still going strong after 4 years of everyday use!

Nutribullet Benefits #8. It comes with a Healthy Recipe Book

The recipe book isn’t just full of nutriblast recipes, it has information about how to eat healthy, and basically a meal plan to help you eat better!

There’s a recipe for a wrap with quinoa in it, that’s just amazing!

It’s focused on real foods, not processed or chemically laden foods like weight loss companies.

With the nutribullet, it’s all about health and getting the most out of real food that you can!

Just like my free recipe ebook that’s mother and child approved; get my recipe ebook here!

Nutribullet Benefits #9. Helps save food, and time!

If you’re sick of buying produce because you’re trying to be healthy, and then having it all go to waste, then you need this!

First off, you could use that produce in your nutriblasts to actually be healthy.

It only takes about 5 minutes to prep, make one, and clean up.

Secondly, you could simply buy frozen fruit and veggies to make nutriblasts; no more wasting money on fresh produce that’ll go bad before you even wash or cut it up!

And, third; if you notice you have produce about to go bad in your fridge, quickly extract all the nutrients, pour it into an ice cube tray and save it for making nutriblasts in the future!

(I do this with avocados when they’re about to go bad; they’re too expensive to got to waste!)

Nutribullet Benefits #10. Easy to Clean

We all know how important it is to clean our kitchen appliances after using them, even if they’re a pain in the butt to clean (I’m looking at you, juicer).

But, with the nutribullet, it’s super quick and easy.

After using it, (don’t forget to take the rubber piece out of the part with the blade) wash in hot soapy water.

There’s no hard parts to get to, or special cleaning tool you need, and you don’t have to worry about hurting yourself cleaning it!

If you do feel like you need something special to get under and in between the blades, a bottle brush with the nipple cleaning attachment works perfectly! (Or, a toothpick.)

Or, you could always do it the lazy way and add warm water and soap in the nutribullet and blend it like you would a nutriblast!

But, I prefer to wash the parts in the sink (not the motor part, though, that’ll probably ruin it; just wipe that part down if it gets dirty).

Green Smoothie Bowl Recipe
Photo from stresslessbehealthy.com

Why I Personally Recommend It

This little machine has done me wonders over the past four years.

When I first started working full time after I gave birth to my oldest daughter, coffee was not enough to give me the energy I needed through out the day.

So, I tried a little experiment and brought a nutriblast to work to sip on instead of coffee!

I can’t even begin to tell you the amount of energy I had to stay awake during the training and the tedious everyday tasks at my job; it was amazing!

Even now, staying home with my two girls, if I start to feel faint, or just sick or weak; I make myself a nutriblast, sit down on the couch, and start drinking it. Within 5 to 10 minutes after I start drinking it; I feel better!

I have my energy back and I’m ready to take on the rest of the day!

My girls tend to get a few sips of it, too. I can never have one all to myself!

So, if you’re serious about being a healthy mom with energy to get through each and every day, and providing your little ones with healthy baked goods, home made baby food, or delicious (and healthy) ‘milkshakes’, then I’d highly recommend this product!

 

Looking for new ways to raise healthy kids and be an awesome mom? Check out 10 nutribullet benefits to help with your childrens health, provide them with the nutrition they need, and make green smoothies for them and yourself to increase your energy!!

Know anyone researching the Nutribullet, or trying to be healthy; share this honest nutribullet review with them!

Related Posts:

10 Amazingly Healthy Things You Can Make with a Nutribullet

The 8 Best Appliances for Moms Trying to Be Healthy!

10 Life Changing Documentaries That Will Make Your Healthier!

need a nutribullet

How to Stock Healthy Snacks at Home for Kids

How to Stock Healthy Snacks at Home for Kids

How to Stock Healthy Snacks at Home for Kids

Has your child ever said ‘mom, I’m hungry’ ?

If your child(ren) can talk, I’m going to assume they have; and probably at the oddest times of the day, too.

My girls have even been signing the word ‘eat’ since before they could talk. It’s one of their first needs after they’re born.

Sometimes it’ll seem like we can never fill them up! They’ll eat, and eat, and eat some more.

As moms, we want to make sure they are eating food that is good for them. Food with nutrients. Whole foods that will help them grow and be healthy!

How do we this, though, if they won’t stop eating?

Some people may just tell you to buy snack foods for them at the store and call it a day. That’s the easy way to do it.

Looking for simple after school snacks? Check out this post: 13 of the BEST After School Snacks for Kids

But, there’s a few downsides to just buying pre-made snacks for our kids, even the healthy pre-made snacks.

For one, it can get expensive with our kids eating as much as they do; even for the junky, void of all nutrients types of snacks, it can be pricey. Plus, those are the snacks that our kids literally get addicted to, from certain ingredients they contain, along with the high fat and high sugar contents. These junk food snacks are also the ones the promote (as in contribute to) obesity or other health issues. And, I’m pretty sure no parent wants that for their kids.

As for the healthier versions of premade snacks for kids, they still tend to have quite a bit of sugar in them. And, they’re even more expensive, especially when labeled non-gmo or organic. (It actually costs them money to have those labels placed on their products; they have to make up that cost somewhere.)

So, let’s get into how we can stock healthy snacks at home for our kids.

Related Posts:

130+ Healthy Snacks From A to Z

How to Start Eating Healthy Again (after getting off track)

18 Healthy Recipes with Hidden Veggies for Kids

Simple Tips to Start

It can be hard to get started with stocking your kitchen with healthy snacks that your kids will actually eat. I get that. My oldest daughter is a very picky eater. There’ll be times where she will refuse to eat what I make, and instead goes out to the kitchen and makes herself a sandwich. (She’s 5…)

You may also have trouble with not even knowing where to start with keeping healthy snacks at home for your; that’s where I come in!

I want to let know a few things first, to help keep you motivated and provide you with a few simple tips.

First, it may take some time to catch on. As in, you may have to experiment with different snacks, recipes, and ingredients to find what works best in your home and for your kids.

Second, don’t get discouraged when your hungry kids won’t eat some of the healthy snacks you try to give them. It’s best to start kids out young with giving them all healthy food and avoiding junk food. If you’re starting with older kids, or simply picky eaters, it may take a few different tries to get them to actually want to eat what you’re giving them; instead of unhealthy alternatives. They’ll eventually realize that they don’t feel as good after eating junk, as they do after eating food that is good for them!

A few more things to keep in mind:

  • some food have an acquired taste; just keep having them try it
  • try to pair a fruit or veggie with a protein or carb, to help keep them full longer
  • you shouldn’t have to spend a ton of money
  • keep track of the food, or snacks, your kids tell you they like
  • get your kids involved

Check out this (free) bundle of printables to help get your child eating healthier!

Get Your Kids Involved

One of the easiest ways to get started with keeping healthy snacks at home for kids is by letting them help!

Depending on your childrens’ age, there are many things that they can do to help you make sure there are plenty of healthy snacks at home for them. Such as:

  • planning out what snacks they want for the week
  • help put healthy food in the carts at the store
  • choose which fruits or veggies they want in their smoothies for the week
  • check to see what ingredients you have, and which ones you’ll need to get
  • help make the snacks

Allowing your child to help with some of these tasks will make them more eager to eat the healthy snacks, rather than the processed store bought snacks. This is especially true if they help make the snacks!

Looking for more to help you live a healthier lifestyle? Check out this year’s Healthy Living Bundle! It’s only on sale through 9/10 this year (2018), but will save you thousands of dollars on resources!. So take advantage of the sale while it lasts!

Plus, letting your child help you will also help them learn healthy eating habits that they will develop and keep their entire lives. So, take advantage of the time you spend with your child in the kitchen, or at the store, working on stocking healthy snacks at home.

A few things you can do to encourage healthy snacking (even with picky eaters):

  • teach them what food is healthy for them and which are not, and why
  • teach them what well known nutrient a certain food has (example: protein in peanut butter, or potassium in bananas)
  • explain to them why we need certain nutrients (example: protein for muscle)
  • watch health documentaries together (just make sure you watch them first, they may not want to see how some animals are treated)

Just make sure you include them in this process; they will feel like they are more in control of what they eat, and therefore more likely to actually eat it. It’s also never too early to start having them develop healthy habits for life!

Don’t forget to grab this (free) bundle of printables!

How to Stock Healthy Snacks at Home for Kids

What to look for

Alright, so you know a little more about why you should keep healthy snacks at home for kids, and why or how they can help you; but, what in the world do you stock your kitchen with?

Think simple.

The best thing keep in your home will be unprocessed, whole foods.

These can be fruits, veggies, baking ingredients, non-dairy milks, nuts & seeds, and more.

Basically, anything that doesn’t have a nutrition label or ingredient list, or has a very small ingredient list. *Hint- you should know what everything on the ingredient list is, and how to pronounce it.

To make this easier on you, I’ll let you know exactly what to stock in your kitchen.

Short on time to finish reading? Get a PDF version of the lists below emailed to you!

Pantry Staples to stock for healthy snacks at home

This may differ depending on allergies, food intolerance’s, and other circumstances. But, the basics you should try to have on hand are:

  • flour (preferably not all purpose or white, find another type that works for you- I like making my own oat flour, other people like coconut flour)
  • baking powder
  • baking soda
  • some type of sweetener (such as agave, coconut sugar, dates, or maple syrup)
  • cocoa (or cacao, chocolate chips, cocoa nibs)
  • spices (like cinnamon and nutmeg for sweet snacks, garlic and cumin for savory snacks)
  • salt
  • vanilla or other extracts
  • nuts and seeds (peanuts, cashews, sunflower kernels, etc.)
  • nut butters (peanut butter, cashew butter, almond butter)
  • beans (to make hummus, and more: check out this chocolate chip cookie recipe with chickpeas!)
  • shelf stable milk (coconut milk, or other non-dairy milk)
  • tortillas
  • flaxseeds
  • chia seeds
  • old fashioned oats
  • coconut oil
  • dried fruit (raisins, cranberries, etc.)
  • rice
  • vinegar (or apple cider vinegar)
  • quinoa

Fridge and Freezer Staples to stock for healthy snacks at home:

  • lemon juice
  • non-dairy milk
  • hummus
  • frozen fruit (big mixed bag)
  • tofu (silken, firm, or extra firm)
  • frozen berries
  • frozen veggies (any)

Fresh Produce to always have available:

  • bananas
  • apples
  • oranges
  • lemons
  • kiwi
  • spinach
  • kale
  • cucumbers
  • baby carrots
  • tomatoes
  • potatoes (including sweet potatoes)
  • onions
  • garlic

Other Produce to Consider, depending on the season:

  • blueberries
  • strawberries
  • mangoes
  • pineapple
  • melons
  • raspberries/blackberries
  • cherries
  • eggplant
  • avocados
  • grapes
  • peaches
  • apricots
  • plums
  • basically any fruit or veggie you can think of!

Please don’t let these lists overwhelm you; it may take some time to start swapping out the unhealthy snack foods with the healthier plant-based ones. But, it will be in the best interest of yourself and your children.

Also, don’t think of these lists as exhaustive lists, or items that you absolutely need to have. These are mere suggestions to start feeding your children healthy snacks at home. What you keep in your kitchen will depend on quite a few variables. Such as allergies, food intolerance’s, the time you have to prepare food, whether or not you meal prep, and even how creative you are in the kitchen!

Don’t let these list be the be all and end all, simply use them as a guide for healthier ingredients and healthier snacking for your kids.

The Snacks We Provide Will Shape Their Habits

With the amount of food that our kids eat, it is super important to keep plenty of healthy snacks at home for kids.

The snacks they eat may end up being half of the food they eat in a day; don’t let that half of their daily food intake be addictive junk food, like cookies and chips.

Make sure to always have fresh produce and other healthy snacks and ingredients on hand for your kids to eat and get nourishment from.

It will be worth it. Plus, your kids will stop eating when they are full, unlike processed snack foods, which they will just keep eating til they’re gone.

So, will it take a little more time each week to keep healthier snacks available for your kids at all time?

Yes.

But, it will be worth it to know that the food they are eating will help them grow up healthy and prevent health issues in their future.

Follow the guide above to help encourage your kids to develop healthy eating habits for their lives! They deserve it.

How to Stock Healthy Snacks at Home for Kids

8 Steps to Raising a Vegan Child

raising a vegan child

Have you ever wondered how you can best nurture your children with food?

Provide them with the best nutrients on this planet?

Well, when thinking of this, one of the first things that comes to mind is probably to give them tons of fruits and veggies.

Why?

Because they come from the earth, and are loaded with phytonutrients, vitamins, and minerals that our bodies need to thrive.

But then, why do some people criticize vegans so heavily for not eating meat?

(Seriously, it’s literally rotting carcass. How is someone supposed to thrive eating rotting carcasses?)

Because our society, at least in the U.S., has been brainwashed to believe that we need a ton more protein than we really do; or that vegan sources of protein aren’t good enough (which is certainly not true).

Related Posts:

How to Start a Plant Based Diet (easy step by step plan for beginners)

A Stupid-Simple Way to Get Toddlers to Eat Veggies

How to Start Eating Healthy Again (after getting off track)

As you’re reading this, I’m not going to sugar coat things.

I’m not going to tell you that everyone is going to be happy with your, or your child’s decision, to eat a vegan diet.

But, the closer your diet gets to being completely plant based; the better you’ll feel and the healthier your child will be!


**Disclaimer: I am not a registered dietitian or a professional nutritionist. I simply believe in eating well for people of all ages, and I believe that a whole foods plant based diet is eating well, whereas processed foods are not.

With that being said, I have a step by step guide to help you feel a little more confident when helping your child transition to a vegan diet!

Raising a Vegan Child Step 1: Congratulate yourself, or your child

…for wanting to eat healthier, and aiming to avoid the Standard American Diet (and all the chronic diseases that come along with SAD). You’ll also be sparing the lives of innocent animals, promoting a sustainable way of living, and many other great things!

They’ll learn to treat their body with respect by feeding it the right food.

They will be healthy from the inside out, and not have to worry about health concerns that others may eventually encounter on standard american diet.

Raising a Vegan Child Step 2: Do your research

If you know nothing about nutrition; now is the time to start learning!

Research the nutritional needs of children.

There are going to be plenty of people criticizing you for allowing your child to be vegan; you better have a response for all of the remarks they make and questions they have for you. Such as the oh so famous question of ‘how do they get enough protein without eating meat?’.

Apparently, when you tell someone that you or your child is vegan, or even vegetarian, they immediately assume the only way to get enough protein is by eating animals; they don’t believe that beans, tofu, or veggies have nearly enough!

To be polite, as you should be, calculate the amount of protein a child needs; then show them the labels on the food your child eats. For produce, you can bring up a nutrition label online….Or, tell them to mind their own business, as they should. Because you know best for your child!

Related Post: 10 Myths of a Vegan Diet (the assumptions vegans hate)

During your research, if you feel you can’t find all the information you’re looking for; don’t be afraid to reach out.

Whether you reach out to an online vegan community, nutritionist, or other people you know in real life who are vegan or on a plant based diet; there are plenty of resources out there, you may just need a little help finding them. You could even search for facebook groups, there are some vegan or plant based facebook groups that have a ton of members in them and are really supportive! (As in, if you ask a question, you won’t have to wait too long for a response, and may even get hundreds of responses!)

raising vegan children

Raising a Vegan Child Step 3: Create a meal plan for your child

Create a meal plan for your child.

While you’re at it, create a family meal plan. If you’re not already vegan, join them on this life long venture; it’ll make it easier on them, and help you feel healthier, too!

The meal plan is to ensure proper nutrition for your child. And, to ward off those criticizers who think they know better than you; while they’re feeding their own kids processed junk and fast food.

All parents should meal plan to ensure the best nutrition for the children. Sadly, not enough parents do this. If you need help meal planning, read How to Make a Healthy Meal Plan on a Budget

 

Raising a Vegan Child Step 4: Buy some nutritional yeast

Seriously, go to the store and buy some. This stuff is great on vegan mac and cheese, pasta, cous cous, popcorn, or pretty much anything. Plus, it has the one vitamin that vegans may actually have to worry about getting enough of; vitamin B12.

The kind I get, which even Walmart sells, is Red Starr Nutritional Yeast Flakes. (See, you don’t even have to go to some fancy all natural, or organic store, to buy food for you vegan child.) It contains 130% daily recommended amount of vitamin B12 in one serving.

Raising a Vegan Child Step 5: Let your child’s doctor know the next time they go in

No need to make a special trip to the doctors to tell them this, unless your child has health concerns. But, if your child is in perfect health then there’s nothing to really worry about.

Always a good idea to let their doctor know, though. They may even be able to give you some recommendations!

But, don’t expect them to, most doctors aren’t required to learn a lot about nutrition. They have a medical degree, for knowing about medicine, not nutrition. Let’s just hope criticism of a vegan diet doesn’t come from the doctors office, too. It may just depend on where you live.


“Let food be thy medicine and medicine be thy food” ~Hippocrates


When my oldest daughter was just a baby and starting to eat solids, her doctor said she could eat anything we eat.

Even more specifically, he mentioned that we could even start her eating meat.

She wasn’t even a year old yet!

I wasn’t vegan at that time, but I had been a vegetarian for about 13 years when he was telling my husband and me this information. So, there was no way I was about to feed my precious baby dead animals after keeping her on a healthy, home made baby food diet!

Raising a Vegan Child Step 6: Meal prep and save money!

If you’re big into saving money, there’s a ton of ways to do this for a vegan diet! Even more so than on SAD.

Don’t listen to those people who say they can’t eat healthy because it’s too expensive; that’s a complete lie, that they probably don’t even know.

Luckily, you don’t have to go into debt buying your child ‘special vegan food’. You’ll most likely be saving money, instead!

Ways to save money include (but aren’t limited to):

  • buy fruit and veggies in bulk by buying frozen
  • buy rice and beans dry and in bulk
  • tofu is cheaper than meat (believe it or not, I’ve been buying a pound of tofu a week for $1.44!)
  • don’t buy the processed fake meats (you don’t need them)
  • buy produce that’s in season
  • buy quinoa from the bulk section
  • chia seeds and flaxseeds last awhile, buy in bulk to save money (use in smoothies, or chia seed pudding!)

(Honestly, these are tips that anyone can use to save money, because all of these foods should be in everyone’s home if they’re trying to eat well.)

A lot of ways that you can save money with this diet is to buy in bulk and to buy items that last a long time.

Fortunately, that’s one thing that many vegan foods have in common, with a few exceptions.

With this being said, I hope you didn’t skip step 3 (create a meal plan). You’ll need this plan to figure out what you should prep for the week.

Do you need to soak and cook beans for later in the week?

Cook a large batch of brown rice?

Grind up some flaxseeds for smoothies? (Don’t add flaxseeds whole- they’ll go right through the digestive system. If you don’t want to grind them yourself; look for flaxseed meal. Or, invest in a nutribullet, it has no problem grinding flaxseeds; while making your smoothie at the same time!)

If you help getting started meal prepping and feeding your child, or yourself, healthy nourishing food all week, go check this out!! 

get toddlers to eat veggies

Raising a Vegan Child Step 7: Feed your child

Now, there’s no sense in doing all of the work and then not feeding your child a healthy vegan diet. So, make sure you’re actually feeding your child these healthy meals and snacks to help them grow up nice and strong.

Don’t forget to meal prep to make your lives a thousand times easier, especially during the busy school year!

Also, let them have some say in which meals they want, and when, during the week. Or, let them help with the meal planning.

It’s hard enough being a child and not having much say in things. Give them choices to help them feel important and in control of what they are putting into their bodies.

If they chose this way of eating, then that’s probably a big reason why; they want the say in what they eat.

Let them be the ones making the healthy choices; it’ll go a lot further, and smoother, if they have control over it. They may even feel proud to make the right choices!

And, isn’t it completely worth it? To know that your child wants to eat to be healthy. It’s such a wonderful feeling, especially knowing that you helped and made every effort to make it possible for them and ensure outstanding nutrition for their health.

Related Posts:

12 deliciously healthy kid friendly breakfast recipes for easy school mornings

12 Healthy Vegan School Lunch Ideas

11 Family Friendly Quick and Easy Vegan dinner recipes for Hectic Weeknights

Raising a Vegan Child Step 8: GO YOU!!!

Rejoice in the fact that you are supporting your child on a lightly taken path in life. A path to better health and a healthier planet. They couldn’t do this without you!

Just in case they don’t thank you for all your hard work and effort you put in, I’ll thank you for them. (*High five* ’cause I’m a 90’s kid at heart and that’s how we do.)

 

raising vegan children

If you feel that there is any other step that is missing, or have any more tips for raising a vegan child; feel free to leave a comment!

Related Posts:

8 Quick and Healthy Vegan Meal Ideas

10 Myths of a Vegan Diet (the assumptions vegans hate)

10 Life Changing Documentaries That Will Make You Healthier!

 

raising a vegan child
raising vegan children

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