{"podcast":{"title":"Nutrition for Mamas","slug":"nutrition-for-mamas-6782582","podcast_index_feed_id":6782582,"rss_url":"https://feed.podbean.com/thepostpartumreset/feed.xml","website_url":"https://thepostpartumshift.podbean.com","image_url":"https://pbcdn1.podbean.com/imglogo/image-logo/17852023/Nutrition_for_mamas_podcast_2048_x_2048_px_980wv.png","author":"Brooke MIller, RD, CLC","episode_count":127,"summary":"Stop just surviving motherhood. Start feeling good again. I’m Brooke Miller, Registered Dietitian, Lactation Counselor, and mom of three. Inside the Nutrition for Mamas Podcast, we talk all things nutrition, health and mom-life balance. We'll cover postpartum and breastfeeding to quick meals, cravings, and energy struggles. Each week, you’ll get simple, realistic tips that fit your busy life and actually work. Expect honest conversations, guest experts, practical strategies, and a little humor to remind you that you’re doing better than you think. If you’re ready to boost your energy, feel confident in your body, and enjoy food again, you’re in the right place. Connect with Brooke on Instagram @nutrition.for.mamas https://www.instagram.com/nutrition.for.mamas/","last_synced_at":"2026-07-15T00:18:24.987849+00:00","page_url":"https://stenobird.com/podcast/nutrition-for-mamas-6782582"},"episode":{"title":"119. 3 Meals Under 30 Minutes: High-Protein, Easy Recipes for Busy Moms","slug":"119-3-meals-under-30-minutes-high-protein-easy-recipes-for-busy-moms","published_at":"2026-06-02T12:15:00+00:00","page_url":"https://stenobird.com/podcast/nutrition-for-mamas-6782582/119-3-meals-under-30-minutes-high-protein-easy-recipes-for-busy-moms","show_page_url":"https://stenobird.com/podcast/nutrition-for-mamas-6782582","url":"https://thepostpartumreset.podbean.com/e/119-3-meals-under-30-minutes-high-protein-easy-recipes-for-busy-moms/","audio_url":"https://mcdn.podbean.com/mf/web/mvu2vkjrcgmez4ki/30_Meals_under_30_Minutes9b5k5.mp3","summary":"Recipes I’m making in class today: Beef & Veggie Stew Crockpot | 4–6 servings 1.5 lbs stew beef 2 cups baby potatoes, halved 2 cups carrots 2 cups celery 2 cups beef broth 1 tbsp olive oil 1 tbsp Worcestershire sauce 1 tsp garlic powder 1 tsp salt ½ tsp black pepper 1 tsp dried thyme Directions: Add all ingredients to the Crockpot. Cook on LOW 7–8 hours or HIGH 4–5 hours. Chicken Sausage Sheet Pan 400°F | 4–5 servings 3–4 chicken sausages, sliced 1 bag frozen cubed sweet potatoes 2 cups frozen peppers & onions Drizzle of avocado oil 1½ tsp Italian seasoning 1 tsp garlic powder 1 tsp salt ½ tsp black pepper ½ tsp smoked paprika Directions: Toss everything on a sheet pan. Roast at 400°F for 30–35 minutes, flipping at the 15-minute mark. Mediterranean Cottage Cheese Bowl No cook | 1 serving 1 cup cottage cheese 2 tbsp tzatziki, stirred in ¼ cup cherry tomatoes, quartered ¼ cucumber, chopped ¼ orange bell pepper, chopped Olives to taste 1 tbsp toasted pumpkin seeds Sea salt & black pepper to taste Directions: Mix tzatziki into cottage cheese. Top with vegetables, olives, and pumpkin seeds. Serve with crackers or toast. If you think eating healthy means spending hours in the kitchen, this episode is going to change everything. Registered dietitian and mom of 3, Brooke Miller is busting the biggest myth in nutrition: that healthy meals have to be complicated, expensive, or time-consuming. In this episode, she shares her go-to high-protein meals that have 8 ingredients or less, take under 10 minutes of actual effort, and leave you with barely any dishes. In this episode you'll learn: The simple 4-part formula for every balanced, satisfying meal Why decision fatigue, not laziness, is the real reason dinner feels so hard How crockpot and sheet pan meals can save you…","meta_description":"Recipes I’m making in class today: Beef & Veggie Stew Crockpot | 4–6 servings 1.5 lbs stew beef 2 cups baby potatoes, halved 2 cups carrots 2 cups cel…","key_points":[],"chapters":[],"topics":[],"duration_seconds":580,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/nutrition-for-mamas-6782582/episodes/119-3-meals-under-30-minutes-high-protein-easy-recipes-for-busy-moms/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/nutrition-for-mamas-6782582/119-3-meals-under-30-minutes-high-protein-easy-recipes-for-busy-moms.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}