Clean eating feels like a distant pipe dream when feeding tiny humans all day, every day, has to be one of the most exhausting parts of parenting. Doesn’t it feel like our entire lives revolve around food? Clean out the fridge, make a grocery list, shop, cook, clean up the mess—only to start all over again a few hours later. And let’s not forget the 5-minute mealtime that somehow leads to 30 minutes of cleanup, followed immediately by someone asking for a snack while you’re still loading the dishwasher. It’s a lot.

With all this meal madness, our own nutrition often takes a backseat let alone clean eating. But what if a few simple tweaks could help us reclaim some control and make clean eating slightly more realistic? These three foundational food habits will help you stay energized, nourished, and thriving—without adding more stress to your plate.

1. Eat Breakfast Like a King, Lunch Like a Queen, and Dinner Like a Princess

We’ve all heard that breakfast is the most important meal of the day, but it’s not just about eating—it’s about eating well. Front-loading your nutrition in the morning fuels your metabolism, keeps energy levels stable, and prevents afternoon cravings.

• Breakfast: Think protein-packed options like egg whites, Greek yogurt, nuts, seeds and high quality, clean ingredient protein powders. I have recently been obsessed with this pancake recipe (bonus points because it freezes really well, check mark meal prep):
  • 1/2 cup of Flourish Pancake Mix
  • 1/2 cup of egg whites
  • 3/4 cup of plain Greek Yogurt
    • Once you have your core ingredients combined, cook them however you prefer—on a griddle, in a pan, or even in the air fryer for a crispy twist.
    • Once your base is ready, the fun part begins! You can customize it with your favorite flavors. Lately, I’ve been adding a sprinkle of cinnamon, shredded coconut, or even a handful of chocolate chips for an extra treat!
      • *NOTE: This makes about two servings of 8 pancakes each (about 3″ in diameter)

• Lunch: A well-balanced plate with lean protein, healthy fats, and fiber-filled carbs—grilled chicken with quinoa and roasted veggies, or a big salad with salmon and avocado. Check out this quinoa brand for an easy and nutritious lunch option.
• Dinner: Let’s be honest—dinner is often the hardest meal of the day. The kids are hungry (and possibly melting down), schedules are chaotic, and expectations feel impossible to meet. Before we go any further, let’s agree: dinner doesn’t have to be perfect. In an ideal world, we’d focus on a lighter meal built around protein and veggies—think stir-fry with tofu and greens, or grilled fish with roasted sweet potatoes. But some nights, simply getting food on the table is a win, and that’s okay.

By eating more earlier in the day and tapering off at night, you’ll feel more energized and less likely to snack mindlessly.

2. Don’t Eat After 7 PM

Rather than getting carried away and confused with intermittent fasting, let’s just set a rule: the kitchen closes at 7:00pm. Late-night snacking is one of the biggest culprits when it comes to excess calorie intake and disrupted sleep. Sticking to an early “kitchen closed” rule allows your body to digest properly and supports better sleep.

• Why it works: Your metabolism naturally slows in the evening, and eating too late can lead to indigestion and poorer sleep quality.
• How to make it happen: Try setting a wind-down routine with herbal tea, brushing your teeth earlier, or keeping healthy options on hand if hunger strikes (like a handful of berries or a small protein shake). This calming herbal tea is a great way to signal your body that it’s time to relax.
• Real-life flexibility: This isn’t about rigid rules—if you’re truly hungry, listen to your body. But if you’re just snacking out of boredom or habit, try swapping in a different nighttime ritual.

3. Fill Half Your Plate with Veggies

If there’s one foolproof way to clean eating without stressing over every meal, it’s this: fill half your plate veggies.

• Why it works: Vegetables are packed with nutrients, fiber, and water, making them naturally filling and low in calories. Plus, they support digestion and overall health.
• Simple ways to do it:
  • Add a side of roasted or steamed veggies to every meal.
  • Blend spinach into smoothies or soups.
  • Opt for zucchini noodles or cauliflower rice instead of traditional pasta or rice. A good spiralizer makes zucchini noodles a breeze!
  • Keep frozen or pre-chopped veggies on hand for convenience. For anyone with a Costco membership these are a really nice elevated option.

If you’re not a fan of salads, try roasting veggies with olive oil, sautéing them with garlic, or making hearty soups packed with greens.

Making These Habits Stick

Clean eating doesn’t have to be overwhelming. These three simple rules—eating well earlier in the day, closing the kitchen by 7 PM, and prioritizing veggies—help you feel your best without counting calories or following restrictive diets. Think of it as another way to start practicing “The Soft Life.”

Which of these habits do you already follow? Which one will you try first? Let me know in the comments!

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