Meal Planning for Busy Moms | Simplify Mealtime, Reduce Stress, and Create More Balance and Joy in Your Life

Episode 130 #4 of Holistic Harmony Series- Fuel Your Body, Fuel Your Mind: The Food Stress Connection

Hey, hey!
 
Ever wonder why some days you feel exhausted before lunch, while other days you’re cool, calm, and collected? It might have less to do with your to-do list and more to do with what’s on your plate. In this episode, we’re diving into how food directly impacts your stress levels, mood, and energy—and how simple changes to your meals can help you feel more grounded, focused, and calm.
 
In This Episode, You’ll Learn:
✅ How the foods you eat can either increase or decrease stress
✅ The connection between gut health and mood (it’s a real thing!)
✅ 10 stress-reducing foods to add to your meals
✅ Quick and easy meal swaps for better energy and balance
✅ How to create a stress-reducing grocery list for next week
 
Resources & Freebies:
📌 Become an insider to get all the goods, including a weekly meal plan with recipe links delivered right to your inbox. 
📌 Download your ‘Stress-Reducing Food Guide’ – Grab the printable guide to help you make simple, nourishing swaps
📌 Don’t forget! Your weekly meal plan drops on Sunday—check back on the podcast for easy, delicious meal ideas!
 
We’re wrapping up this series next Wednesday with The Bigger Picture—Meal Planning as Part of Holistic Living! We’ll pull together everything we’ve talked about—meal planning, mindfulness, simplifying routines—and show how they all work together for a stress-free, balanced life. Don’t miss it!
 
🎧 Tune in now & let’s nourish our bodies and minds together!
 
Cheers,
xx Blaga

Episode 129 Weekly Meal Plan & The 5-Minute Meal Prep Shortcut

Hey, hey,
Welcome to this week’s episode of Weekly Meal Plan & The 5-Minute Meal Prep Shortcut! I'm super excited to share another week of easy, delicious, and nutritious recipes that are perfect for those hectic days. Plus, I’ll introduce you to a revolutionary meal prep shortcut that'll slash your kitchen time dramatically.
📌 This Week’s Meal Plan:
🍝 Monday – One-Pot Cheesy Ground Beef & Pasta Skillet
🍲 Tuesday – Slow Cooker Chicken & Wild Rice Soup
🔗 Want the full meal plan with all 7 recipes and direct links? Join the Meal Plan Insiders email list! You'll get everything sent straight to your inbox each week, plus exclusive tips and tricks to make meal planning a breeze. 
 
🎙 Don’t Miss Wednesday’s Episode! ‘Fuel Your Body, Fuel Your Mind: The Food-Stress Connection’ – Discover how the right foods can help you feel less stressed and more energized.
 
💬 Let’s Connect: Got a meal prep hack or a favorite quick meal tip? Share it with me—I'd love to hear from you!
 
Have a blessed and beautiful week,
 
xx Blaga

Episode 128 #3 Of Holistic Series- From Dinner Table to Mindfulness

Hey, hey!
 
Are your meals just another chaotic part of your day? What if I told you they could actually become a moment of peace instead of stress? In today’s episode, we’re diving into mindfulness at mealtime—how to slow down, enjoy your food, and create a calmer, more connected dinner experience.
 
This is the third episode in the From Meal Planning Pro to Holistic Harmony series, where we’re going beyond meal planning and talking about ways to reduce stress and bring more balance into your life.
 
So grab your coffee, take a deep breath, and let’s talk about how to bring more mindfulness to mealtime and beyond!
 
What You’ll Learn in This Episode:
 
✔️ Why mindfulness at mealtime is about more than just what’s on your plate
✔️ How slowing down and engaging your senses can actually improve digestion and reduce stress
✔️ Three super simple ways to bring mindfulness into your daily routine—without adding extra time
✔️ The challenge: Try one mindful meal this week and see how it changes your energy
 
📌 Looking for quick, easy meal ideas? Don’t forget to grab my weekly meal plan, dropping every Sunday! Sign up here to get the whole meal plan with recipe links delivered straight to your inbox. 
 
✨ What’s one mindful habit you’ll try this week? Let me know! Reply to this email or send me a message—I’d love to hear from you!
 
✨ Loving the podcast? Leave a review and help more busy mamas find their calm!
 
🎧 Next Up: The Food-Stress Connection – How What You Eat Affects How You Feel (Episode drops Wednesday!)
 
Don’t forget to tune in Sunday for your weekly meal plan episode!xx Blaga
 

Episode 127 Weekly Meal & 10-Minute Dinner Hack

Hey, hey,
Welcome to this week’s episode of Weekly Meal Plan & The 10-Minute Dinner Hack! I’m thrilled to bring you another round of quick, healthy, and delectable recipes that are perfect for busy families. Plus, I’ve got a game-changing dinner hack that will save your evenings when you’re just too spent to cook.
Here’s what’s cooking this week:
What’s on the Menu?
Monday: Sheet Pan Balsamic Chicken & Roasted Veggies
Tuesday: Turkey Taco Lettuce Wraps
Want the full meal plan with all 7 recipes and direct links? Subscribe and become a Meal Plan Insider! You’ll receive the complete meal plan directly to your inbox each week, along with exclusive meal prep hacks and inspiration to keep mealtime smooth and stress-free.
What You’ll Learn in This Episode:
How to whip up a balanced meal in just 10 minutes with our no-fuss dinner hack.
Mix-and-match meal components to keep dinner fresh, fast, and flexible.
The benefits of pre-planning your meals to save time and reduce stress throughout the week.
Ready to transform your dinner routine? Don’t miss out! Subscribe now to become a Meal Plan Insider and gain access to all the recipes, weekly meal plans, and exclusive tips to make dinnertime more effortless than ever.
Let’s tackle dinner together, one simple hack at a time. Thanks for tuning in, and I’ll catch you in the next episode!
Until next time,
xx Blaga
 
 

E126 From Meal Planning Pro to Holistic Harmony E2 Simplify Your Life Decluttering Your Schedule and Your Plate

Episode 125 Weekly Meal Plan and Lunch Box Savers

Hey, hey,
 
Welcome to this week’s episode of Meal Planning for Busy Moms! I’m so excited to share another family-friendly weekly meal plan with you—featuring quick, delicious recipes that make dinnertime a breeze. Plus, I’m throwing in some Lunch Box Life Savers to repurpose leftovers and make packing lunches fun and stress-free.
 
Here’s a sneak peek at what’s cooking this week:
 
What’s on the Menu?
 
Monday: Mini Meatloaves with Mashed Potatoes and Green Beans
 
Tuesday: Taco Quesadillas
 
Want the full meal plan with all 7 recipes and direct links? Subscribe and become a Meal Planning Insider! You’ll get the full meal plan delivered straight to your inbox every week, along with exclusive tips, tricks, and inspiration to make your mealtime stress-free.
 
What You’ll Learn in This Episode:
 
How to repurpose dinner leftovers into creative, kid-friendly lunches.
 
A fun bento box hack to level up your lunch-packing game.
 
Why planning meals that work double-duty saves time and reduces waste.
 
Ready to get the entire weekly meal plan? Don’t miss out! Subscribe now to become a Meal Planning Insider and get access to all the recipes, meal plans, and exclusive tips to make dinnertime easier than ever.
 
Let’s simplify dinner together, one meal at a time. Thanks for tuning in, and I’ll see you in the next episode!
 
Until next time,
 
xx Blaga

E124 From Meal Planning Pro To Holistic Harmony- Meal planning the Secret Weapon for Reducing Stress

Hey, hey!
Welcome to the very first episode of our new series, From Meal Planning Pro to Holistic Harmony!
In this episode, I’m sharing how meal planning is so much more than just figuring out what’s for dinner—it’s a powerful tool for reducing stress and creating a sense of calm in your daily life.
We’ll dive into:
How meal planning reduces decision fatigue, creates predictability, and saves time
Why it’s a game-changer for managing chaos in your week.
A quick and easy strategy to create your own “fallback meal plan” for those hectic weeks.
 
This is also the start of an exciting new journey for the podcast, where we’ll expand from meal planning to explore strategies for reducing overwhelm, managing stress, and living a calm, holistic life. Don’t worry though—if you’re here for meal planning, I’ve still got you covered with Sunday episodes just for meal plans.
 
What You’ll Learn in This Episode:
Why meal planning is a powerful tool for reducing stress in your life.
The three biggest benefits of meal planning: fewer decisions, more predictability, and saved time.
How to create a “fallback meal plan” to simplify your week when life feels chaotic.
 
Call to Action:
This episode marks the beginning of an exciting new direction for the podcast! While meal planning remains a cornerstone, I’m expanding the focus to include strategies for reducing overwhelm, managing stress, and creating a calm, balanced life.
Your weekly meal plans will still be here every Sunday, but if you’re ready to explore holistic living and find more joy and calm in your days, tune in every Wednesday for new episodes.
Have feedback or questions? I’d love to hear from you! Email me at [your email address]. Your input helps me create episodes that serve you best.
 
Next Week:
Next Wednesday, join me for Episode 2: Simplify Your Life: Decluttering Your Schedule and Your Plate. We’ll talk about how cutting out what doesn’t serve you—both on your calendar and in your meals—can bring more clarity and calm to your life.
 
Thank you for tuning in, and I’m so excited to go on this new journey with you!
 
xx Blaga
Your Stress-Reducing, Meal-Planning BFF

Episode 123- From Meal Planning to Stress-Free Living: Exciting Changes Ahead

Hey there, beautiful Mamas!
 
Today’s episode is extra special because I’m inviting you on a new and exciting journey. While meal planning will always be a part of this podcast, I’m expanding our focus to help you reduce overwhelm, manage stress, and create a life filled with calm, balance, and joy.
 
Sundays will remain dedicated to your weekly meal plans, but starting this Wednesday, I’ll be sharing new episodes that take a deeper dive into stress reduction and holistic living.
 
In this episode, I’m sharing:
Why I’m shifting the focus of the podcast and what it means for you.
Five-Minute Stress Busters you can use to find calm—even on your busiest days.
This week’s meal plan with seven delicious, quick, and healthy recipes to keep your week running smoothly.
Tune in to learn more about this new chapter and how it can help you create more peace in your life.
 
This Week’s Meal Plan:
Monday: Sheet Pan Lemon Garlic Chicken with Asparagus and Baby Potatoes (a one-pan wonder for a busy night)
Tuesday: Slow Cooker Beef Stew with Root Vegetables (set it and forget it)
 
Want the full meal plan for the week? Sign up for my email list and get all the recipes delivered to your inbox!😉
 
5-Minute Stress Busters for Busy Moms:
In today’s episode, I’m sharing five simple stress busters you can try starting today:
The 5-5-5 Breathing Exercise
The Two-Minute Declutter
Gratitude on the Go
A Fresh Air Reset
Dance It Out
These quick and effective strategies can help you reset and refocus, no matter how chaotic your day feels.
 
What’s Coming Next:
This Wednesday, I’m kicking off a new series: From Meal Planning Pro to Holistic Harmony. In this five-part series, we’ll explore how meal planning fits into a bigger picture of reducing stress and creating a calmer, more joyful life.
 
Here’s what’s coming:
Meal Planning: The Secret Weapon for Reducing Stress
Simplify Your Life: Decluttering Your Schedule and Your Plate
From Dinner Table to Mindfulness: Finding Balance in Everyday Moments
Fuel Your Body, Fuel Your Mind: The Food-Stress Connection
The Bigger Picture: Meal Planning as Part of Holistic Living
Make sure to subscribe so you don’t miss a single episode!
 
Let’s Connect:
I’d love to hear from you! What’s one area of your life where you’d like to feel less chaos and more calm? DM me on Facebook @BlagaGoertzen or email me at blagagoertzen@yahoo.ca—I read every message, and your feedback helps me create content that truly serves you.
 
If you’re ready to go beyond meal planning and dive into creating a calmer, more balanced life, tune in on Wednesday for the first episode in our new series. And don’t forget to sign up for my email list to get the full meal plan and all the latest updates.
 
Thanks for listening, and I’ll see you back here on Sunday for more meal planning inspiration—and a little dose of calm!Cheers,
Blaga

Episode 122 Weekly Meal Plan and Seasonal Eats

Hey, hey!
 
Happy New Year, my fabulous foodies! 🎉 Let’s kick off 2025 with a fresh start and some seriously delicious meals. In this episode, we’re diving into the magic of seasonal cooking—using what’s fresh, tasty, and budget-friendly to create meals your family will love. Plus, I’m sharing a cozy, seasonal weekly meal plan to make dinnertime stress-free. Grab your coffee (or that leftover holiday champagne) and tune in for all the juicy details!
 
This Week’s Meal Plan:
 
Monday: Butternut Squash Soup with Turkey Sausage – Creamy, comforting, and so easy in the Instant Pot.
 
Tuesday: Sheet Pan Lemon Herb Chicken Thighs with Roasted Root Veggies – Juicy chicken paired with caramelized veggies for a one-pan win.
 
Wednesday: Slow Cooker Beef and Barley Stew – Hearty, flavorful, and perfect for those midweek dinner blues.
 
Thursday: Pork Stir-Fry with Bok Choy and Snap Peas – A quick, vibrant dish that’s better (and faster!) than takeout.
 
Friday: Pan-Seared Salmon with Garlic Mashed Potatoes and Sautéed Kale – A fancy Friday night dinner made simple.
 
Saturday: Spaghetti Squash Alfredo with Grilled Chicken – Kid-friendly, creamy, and so much fun to make.
 
Sunday: Rustic Vegetable Minestrone Soup – The coziest end to your week, packed with seasonal veggies and flavor.
 
What You’ll Learn in This Episode:
The secret to making your meals tastier and cheaper with seasonal cooking.
How to use simple sauces and spices to elevate your weeknight dinners.
Tips for swapping seasonal ingredients without sacrificing flavor.
It's a hilarious story about what happens when you buy too much of a good thing.
 
Why Listen?
 
Whether you’re feeling the post-holiday dinner slump or just want fresh ideas for the New Year, this episode is packed with inspiration, practical tips, and a whole lot of fun. Trust me, you don’t want to miss it!
 
Call to Action:
 
Click play to get all the details, tips, and inspiration! Don’t forget to subscribe and share this episode with your mom squad—it’s the perfect way to start the year together.Hope you enjoy!
 
xx Blaga

Episode 121 Weekly Meal Plan & Starting Fresh: Easing into 2025 With What You Have

Hey, hey my friend,
 
Welome to the final episode of Meal Planning for Busy Moms for 2024! This week, we’re saying goodbye to the old year and welcoming the new with ease and simplicity. I’ll be sharing a pantry-friendly weekly meal plan that’s quick, delicious, and perfect for using what you already have. Plus, I’ll teach you how to reverse-engineer your week—starting with how many meals you actually need and building them around what’s in your pantry and fridge.
 
This episode is all about easing into the new year with stress-free meal planning that saves time, money, and your sanity. So grab your coffee, settle in, and let’s step into 2025 feeling prepared and confident. Happy New Year, friends!
 
What You’ll Learn in This Episode:
 
How to decide how many meals you actually need for the week.
 
The importance of using what you already have to save money and reduce waste.
 
Why cooking meals you know and love is the best way to ease into meal planning.
 
A pantry-friendly weekly meal plan to inspire your meals this week.
 
This Week’s Meal Plan:
 
Monday: Spaghetti with marinara sauce and garlic bread.
Tuesday: Chicken stir-fry with rice.
Wednesday: Bean and cheese quesadillas with salsa and sour cream.
Thursday: Tuna noodle casserole.
Friday: Baked potato bar with chilii
Saturday: Breakfast-for-dinner with pancakes, eggs, and bacon.
Sunday: Soup and grilled cheese sandwiches.
 
Episode Highlights:
The benefits of starting the year with pantry-friendly meals.
Tips for reverse-engineering your meal plan to simplify the process.
Why planning 3–5 meals is often all you need for a successful week.
 
Join the Meal Planning for Busy Moms community for more tips, meal plans, and inspiration.
 
Stay connected for exciting new content in 2025!
 
Thank you for tuning in to the last episode of the year! I’m so grateful for your support, and I can’t wait to continue this journey with you in 2025. If you’ve enjoyed this episode, please share it with a friend, leave a review, or subscribe so you never miss an episode.
 
Wishing you a Happy New Year filled with love, laughter, and delicious meals. I’ll see you next year, friends!
 
Have a blessed and beautiful week,
xx Blaga
 
P.s. Love the podcast? Don’t forget to subscribe and leave a review—it helps more busy moms find us and join the meal-planning fun!