The real test of your habits isn't when things feel easy... It's when everything goes to Sh*T 😅

Even with my best efforts to prioritise nutrient-dense, wholesome meals most of the time, life still throws curveballs. Recently, our whole family was hit hard with sickness, and I was out of action for nearly three weeks.

As the primary meal maker in our household (a role I’ve chosen because I genuinely love food, not because I have to), I can’t tell you how relieved I was that we already had some solid systems in place to keep us eating well during that time.

Because here’s the truth: it wasn’t always like this. It’s taken me years of trial and error. Trying, testing, swapping and adapting to create food systems that worked for our family. And just when I thought I had it sorted, everything had to shift again when our little girl arrived 18 months ago!

The point is, nourishing your family doesn’t have to be perfect, and it definitely doesn’t happen overnight. But if eating well is a priority for you (hint: it should be 😉), you will get there. And if you ever need someone to take the mental load of thinking, planning, meal ideas and recipe mapping off your plate, that’s exactly what I help women with in my 1:1 nutrition coaching program. (I still have spaces opening up next month, so if one of them has your name on it... reach out!)

In the meantime, here are the exact strategies that got us through another relentless winter of sickness without falling back on ultra-processed, “whatever’s in the cupboard” meals:

1. Freezer Back-Up Meals

Think of your freezer as a safety net. A few pre-cooked meals or meal components make a world of difference when cooking just feels a bit too hard. Some of our family favourites are: Red Lentil Dahl, Butter Chicken, Spaghetti Bolognese, Chilli Con Carne and Meatballs/Rissoles.

2. Pantry Staples Always Stocked

Having a reliable pantry base of rice, tinned legumes, tinned fish, pulse pasta and white potatoes means you've always got the base of a meal that you can easily throw together, adding in some extra veg (if your energy levels allow!)

3. “Lazy” Meal Prep

You don’t have to prep full meals in advance. Sometimes it’s enough to wash and chop veggies, cook a pot of rice, or grill some chicken. I love this meal prep method because it means you can chop and change flavours like dressings and sauces based on what you feel like on the day.

4. Go-To Simple Meals

Quick, minimal-chopping meals are lifesavers when you’ve got low energy. Think omelettes, soups, wraps, or nourish bowls with left over veggies from a previous meal/prep sesh.

5. Nourishing Add-Ins

Little boosts like kimchi, kraut, yoghurt dressings, or an extra egg yolk instantly lift a basic meal both in flavour and nutrition.

6. Hydration + Meat Stock on Tap

Hydration often gets overlooked when you’re run down. I always make sure the teapot is full and theres homemade meat stock available. it’s soothing, restorative, and keeps us all nourished.

TLDR?

Despite our best efforts, sometimes sickness still happens, however, sliding into poor food habits doesn’t have to be a part of it! Small steps add up, and with time, these habits will become second nature.

If you're ready to start making changes, but feel like its overwhelming and don't know where to start, doors are open for September intake of Good Guts 1:1 Nutrition Coaching. I help women heal their guts with wholefoods as medicine, so they can ditch unwanted symptoms, fall back in love with food & their bodies and feel like a queen in the kitchen. Head here to grab your spot now!