Dear Burned-out,

more meal planning means more self-care!

Author

Lizette Picasso | LCP Wellness Training
June 28, 2025

It’s Monday and do you know what you’re eating this week?

When this question hovers over me while on my relaxing slow Sunday afternoon, it can ruin the mood. I know planning ahead works, so why don't I always do this? Sometimes I find it hard to stick with when my week is a combo of meetings, commuting, etc- it felt overwhelming to fit it all into my real, everyday routine. I had to get creative on making this meal planning work for my family, my schedule, and my budget.

Creativity, we learned (see my last post):
boosts problem solving skills and how we reimagine. 

Let's reimagine how we meal plan—making the process more flexible yet realistic for practical daily life.

This week, we'll begin to look at meal planning and how to eat better during your workday. We'll use the "planning by design method" (from my last post) to shape meals around what your week actually looks like.

We'll also tackle eating at our desks or on the go. Yes, we know it's not ideal, yet we often end up doing this anyway. So let's figure out how to do this better with real scenarios like munching while working.

You want your week to run smoother, gain some much needed pockets of
“me time” and get control over what you eat? Meal planning steps are just one of the ways it can help get you there.

Let's get to it!

Your meals, your way. It all starts with a system that works for you.

We talk a lot about self-care at work, but putting it into real practice? That’s where things can get messy. Creating and refining a system that works for you requires thoughtful planning. It's about developing a clear roadmap that guides you toward achieving your goals.

It also means adjusting things as you go along so that you end up with the best path for you. James Clear -"Goals are good for setting a direction, but systems are best for making progress." Let’s take some more small steps.

Why all of this planning?

What is your why? Would you like to avoid the energy slump and stay awake during a day-long training? Steady blood sugar means you can actually focus through back-to-back sessions and think clearly when you're doing notes. Plus, you'll stop spending money on whatever's closest when you're starving or make healthy menu options because you planned ahead. Maybe your why is to make room in your week for those things that bring you some downtime, family time or me-time.
Let me show you what I mean.

Map It, Don’t Wing It: Make Meals Match Your Week

Map out your calendar to see what eating will look like this week.

  • Review your week ahead and check: Which days can you bring in cooked meals?
    Which days are best for bringing in the leftovers?
    Do you need to focus on commute snacks? Is it a doordash meal day?

     

  • Simple formula that works: Protein + healthy fat + smart carb = hours of steady energy.

    Think chicken or salmon with avocado and roasted vegetables. Think of it like burrito bowl style meal. Make it your own with your spices and favorite foods. Healthy fats ideas: avocado, grass-fed butter, ghee, or nuts. This combo prevents the sugar crash that makes every task feel harder and keeps you full so you're not distracted by hunger during documenting or intake sessions.

  • Pick smart carbs: Try spaghetti squash over pasta. Cauliflower over rice. Bright colored vegetables into every plate. The brighter the veggie, the more energy it gives you. These options fuel your brain without the crash and help you stay present with clients instead of fighting brain fog.

Turn those necessary desk meals into energy boosters

Food digests better when you're not stressed, chew slower and enjoy the meal—which means you actually get the nutrients that fuel your day.

Try this: step outside for 2 minutes before eating. Skip the heavy work conversations during lunch. Watch something funny while you eat. Your body absorbs nutrients better this way, so you'll have more energy instead of feeling drained.

A well stocked snack drawer:

Protein snacks like jerky, nuts, trail mix, water, hydrating drinks, dried fruits, rice cake + nut butter, low sugar dark chocolate.

Fridge: full of energizing foods:

Raspberries, blueberries, real yogurt, cheese, smoothies, cottage cheese, chopped veggies with hummus or a bean dip (celery, cucumber, carrots, radish).

Most of these snacks can also work for a long car commute. For a full day of traveling to events, clients or meetings have a strategy that includes what to eat while you are in between home visits and can’t stop for a meal.

When you can stop and grab a bite try some of this tips:

Healthier menu ordering hacks:
Take your printed or digital menus and highlight those options that provide protein + healthy fat + smart carb. Highlighting them ahead of time helps you choose faster yet healthy.

Skip these top items that are usually loaded with extra fat or sugar: skip the sides, bread, fries, Try squeeze of lemon instead of salad dressings or if you feel like being creative, make your own dressing.

Healthy Recipe

simple avocado dressing

Ingredients:

  • ½ medium avocado

  • 2 tablespoons olive oil

  • 1–2 tablespoons lemon or lime juice (to taste)

  • 1 tablespoon water (more to thin, as needed)

  • ½ clove garlic, minced (optional)

  • ½ teaspoon honey

  • Salt and pepper, to taste

Optional Add-ins:

  • ½ teaspoon Dijon or yellow mustard (for tang)

  • A pinch of cayenne or a few dashes of hot sauce (for heat)

Instructions:

  1. Scoop avocado into a blender or small bowl.

  2. Add olive oil, lemon/lime juice, water, garlic, and honey.

  3. Blend or mash until creamy and smooth.

  4. Mix in mustard or a touch of heat if desired.

  5. Season with salt and pepper to taste.

  6. Adjust water to reach your preferred consistency.

    Try it on
    salads, grain bowls, roasted veggies, or using as a dip or sandwich spread.

Sharing is caring, but learning is doing

When you share what you’ve learned, it helps you understand it even more.

Mealtime

You may try some of these ideas out this week, remember it’s all a work in progress-your method or system is what works for you, your schedule, your unique flavors and recipes, and budget. The key here is to improve and refine your way of doing meal planning so that you get nourished for the type of week you have ahead and have a productive week.

Thank you for reading and you got this!
Lizette

Disclaimer: The information provided in this newsletter is for educational purposes only and is not intended as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your physician, registered dietitian, or other qualified health provider with any questions you may have regarding a medical condition or health-related goals.