105 | 3 Nutrition Non-Negotiables for Every Busy Mom

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What if eating well as a busy mom didn't require a complicated meal plan, a new diet, or hours of Sunday meal prep? What if it came down to just three things — done consistently — no matter what phase of life you're in? In this episode Val Warner, board-certified sports dietitian and postpartum nutrition expert, shares the three nutrition non-negotiables she has used through every phase of her own postpartum journey — from early recovery to going back to work, building muscle, losing fat, and now trying for baby number two. These are the habits that actually stick. The ones that work when life is smooth and when it's completely chaotic. And they're the foundation Val uses with every single client. What you’ll learn: Why protein and fiber at breakfast changes your entire day — energy, cravings, blood sugar and mood How much protein you actually need at breakfast (hint: most moms aren't getting close) Val's go-to overnight oats formula + 4 other high protein breakfast options The Balanced Plate Framework — protein, fat, fiber-rich carbs and vegetables at every meal How to eat balanced anywhere — at home, at restaurants, at birthday parties Why meal planning doesn't have to be rigid or overwhelming to work Val's real approach to weekly meal prep — including the swim night hack The tools that make healthy eating easier as a busy mom (grocery pickup, pre-chopped veggies, rotisserie chicken and more) How these three habits adapt through every phase of postpartum life Your one action item to start this week Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🥗 Free 3-Day Balanced Meal Plan: https://wellnessbyval.kit.com/mealplan 💪🏼 Core Comeback Waitlist — launching July 10: https://wellnessbyval.com/core Join Val's Fullscript dispensary — a free account that gives you up to 25% off practitioner-grade, third-party tested supplements (because what you take matters just as much as if you take it) — https://us.fullscript.com/welcome/vwarner1670162649 Connect w