Keto or Low Carb for The Busy Working Mom

Finding Balance in the Chaos

As busy moms, we’re pulled in a dozen directions every single day. Between school drop-offs, work projects, meals, errands, and bedtime routines, eating healthy often slips to the bottom of the list. You’re exhausted, trying to keep everyone fed, clean, and happy—and by the end of the day, grabbing takeout or finishing your toddler’s mac and cheese feels like the only option.

That’s exactly where I was after having my second baby. I felt stuck. My energy was all over the place, my clothes fit differently, and I honestly started to wonder if I’d have to turn to medication just to feel “normal” again. After eating better and staying active during my second pregnancy, I expected to bounce back more easily—but I was wrong. The weight didn’t just fall off, and I felt frustrated. Then, almost by accident, this busy working mom decided to give low-carb, keto-style lifestyle a try—and for the first time since becoming a mom, I began to see steady, consistent progress without feeling restricted.

How Keto Changed My Energy and My Mindset

I didn’t start keto because I wanted a quick fix. I started because I needed something sustainable—something that made sense for a busy mom juggling a million things.

Over time, the shift surprised me. My energy became steady. The afternoon crashes stopped. My cravings quieted down. And the scale started to move—slowly, but consistently.

What’s even more important is that I finally felt in control. I realized I didn’t have to live on caffeine, sugar, and exhaustion. With a mix of balanced nutrition, lifting weights 3–4 times a week, and giving myself grace on the messy days, I began to feel strong again.

I’m not perfect (no one is). But choosing to show up each day with intention—whether that’s packing a protein-rich lunch or just skipping the drive-thru—has changed how I see my health.

What Keto or Low Carb Really Is

Let’s get one thing clear: keto isn’t about eliminating every carb forever. It’s about fueling your body in a way that supports energy, hormone health, and mental clarity.

Think:

• High protein to build and maintain muscle (especially for moms lifting or staying active).

• Healthy fats to keep you full—think avocado, olive oil, nut butters, and salmon.

• Low sugar + reduced carbs to prevent energy crashes and bloating.

• Plenty of veggies for fiber, nutrients, and balance.

You don’t have to do it perfectly. You just have to do it consistently.

Real Talk: When It Feels Hard

There are days when the idea of cooking one more meal feels overwhelming. The baby’s crying, the dishes are piled high, and all you want is a cookie. I’ve been there.

What I’ve learned is this: discipline and grace can coexist. God doesn’t expect perfection—He calls us to take care of our bodies as a form of stewardship. That means doing the best we can with what we have, and letting go of the guilt when we fall short.

If you miss a meal plan day or indulge in pizza night, that doesn’t erase your progress. Just keep going. Small steps, repeated daily, create lasting change.

Meal Prep Tips for the Busy Mom

Here’s what’s helped me stay consistent (without spending all Sunday in the kitchen):

1. Batch cook your proteins – Grill chicken, brown turkey, bake salmon, or boil eggs in advance.

2. Keep grab-and-go snacks ready – String cheese, almonds, or homemade protein balls (see recipe post!).

3. Use simple sauces – Olive oil, mustard, sugar-free BBQ, or Greek yogurt-based dressings keep things flavorful.

4. Repeat meals – It’s okay to eat the same breakfast and lunch a few times a week.

5. Stock your freezer – Keep low-carb veggies and pre-cooked meats for fast meals on busy nights.

6. Track your food intake – At first try using a meal tracking tool like Cron-o-meter. Its super easy to operate, you can add your own meals, and it is very accurate. Especially, as you trying to understand if you are over or under eating.

🥗 Super Easy 7-Day Keto or Low Carb Meal Plan (90g+ Protein/Day)

This plan is simple, realistic, and working and busy mom-friendly. Each day hits around 1,600–1,800 calories and ~90–110g of protein.

1

• Breakfast: 2 scrambled eggs + 2 slices turkey bacon + ½ avocado

• Lunch: Grilled chicken salad with olive oil + feta

• Snack: String cheese + almonds

• Dinner: Bunless burger with sautéed zucchini and roasted broccoli

2

• Breakfast: Protein smoothie (1 scoop protein powder, almond milk, peanut butter, ice)

• Lunch: Turkey lettuce wraps with cheese and avocado

• Snack: Greek yogurt (unsweetened) + berries

• Dinner: Baked salmon with asparagus and cauliflower rice

3

• Breakfast: Egg muffins (eggs, spinach, cheese, sausage)

• Lunch: Chicken breast + roasted green beans + small side salad

• Snack: Protein balls

• Dinner: Taco bowl (ground beef, cheese, sour cream, lettuce, salsa)

4

• Breakfast: Cottage cheese with chia seeds and cinnamon

• Lunch: Tuna salad with celery and cucumber slices

• Snack: Hard-boiled eggs

• Dinner: Chicken thighs + mashed cauliflower + Brussels sprouts

5

• Breakfast: Protein coffee (1 scoop protein powder, coffee, almond milk)

• Lunch: Grilled chicken Caesar salad

• Snack: Beef jerky + handful of almonds

• Dinner: Shrimp stir fry with riced broccoli

6

• Breakfast: Greek yogurt + peanut butter + chopped walnuts

• Lunch: Turkey burger + side of green beans

• Snack: Cheese sticks + cucumber slices

• Dinner: Steak + roasted veggies + side salad

7

• Breakfast: Eggs + sausage + sautéed spinach

• Lunch: Leftover steak or chicken + avocado

• Snack: Protein shake

• Dinner: Bunless bacon cheeseburger + mixed greens

💧 Tip: Aim for plenty of water and electrolytes (sodium, magnesium, potassium). These help prevent the dreaded “keto flu.”

Encouragement: Progress Over Perfection

No matter where you are in your journey, remember that health isn’t about the number on the scale — it’s about how you feel and how you show up each day.

There will be good weeks and harder ones. But when you treat your body with care and consistency, you’re honoring the one body God gave you to live out your calling as a mom, wife, and woman of faith.

So keep going — one meal, one walk, one workout at a time. You’re stronger than you think. 💛

If you want recipes, check them out here! If you made this, let me know how it was in the comments below! Subscribe here to get alerts on new posts!