The Three Plus One Method: A Simple Nutrition Hack for Busy Moms

Want to make your nutrition effortless? 

Try The Three Plus One Method: A Simple Nutrition Hack for Busy Moms

As a mom, personal trainer, and nursing student, I know how overwhelming it can be to prioritize nutrition while juggling a million responsibilities. The last thing on my mind is macro counting. For me it’s stressful, strict, and I always feel restricted.

So I coined the Three Plus One Method—a foolproof way to eat well, nourish your body, and stay energized without overcomplicating things.

What is the Three Plus One Method?

It’s two simple rules:

1. Three meals a day PLUS One protein shake

This ensures you're fueling your body consistently throughout the day, avoiding energy crashes, and keeping hunger in check.

2. Three essential macronutrients PLUS One colorful food in every meal

Each meal includes:

• Protein for muscle recovery and satiety
• Healthy fats for sustained energy
• Carbs for energy
• One colorful fruit or veggie for vitamins and fiber

By focusing on nutrient-dense meals, you’ll naturally stay full longer, avoid cravings, and maintain balanced energy levels.

Why It Works for Moms

✅ No tracking, no calorie counting, no restricting – just easy, sustainable eating.
✅ Saves time – no need to overthink meal planning.
✅ Foolproof for busy moms – provides structure without rigid dieting.
✅ Prevents binge eating and under-fueling – keeps energy and metabolism stable.

How to Implement the Three Plus One Method

1️⃣ Stick to three solid meals per day (breakfast, lunch, and dinner).
2️⃣ Add one protein shake daily for extra nourishment.
3️⃣ Include three key macronutrients in every meal: protein, fat, and carbs.
4️⃣ Add one (or more!) colorful fruit or veggie to each meal to ensure you’re getting essential vitamins and fiber.

💡 Example Meal Breakdown

🍳 Breakfast: Scrambled eggs + turkey bacon (protein), olive oil (fat), corn tortilla (carb), and blueberries (color).
🥗 Lunch: Grilled chicken (protein), quinoa (carb), feta cheese (fat), cucumbers + dried cranberies (color).
🍲 Dinner: Sesame chicken (protein), white rice (carb), broccoli (color), olive oil (fat).
🥤 Protein Shake: Soy milk, Premier vanilla protein, strawberries. 

Final Thoughts

Nutrition doesn’t have to be complicated! The Three Plus One Method is an easy, realistic approach that ensures you’re getting the fuel and nutrients you need—especially during pregnancy and postpartum when your body needs extra support.

Try the Three Plus One Method and let me know how it works for you!