It’s that time of year again!

As you start stocking up on new school supplies, it's hard not to feel a little excitement about getting back into routines. With school just around the corner, you might be thinking about after-school activities, family dinners, and how to juggle it all with minimal stress.

Feeding our kids nutritious meals is crucial for their growth and development, helping them build healthy habits for the future, and supporting their success in the classroom and on the sports field – not to mention their mental well-being.

We all want the very best for our kids, but we know that getting family meals on the table can be a bit of a challenge. Do you have a specific area where you struggle? Is it managing grocery shopping, putting together ingredients for a meal, or perhaps the age-old question of what to serve for dinner each week? Let's explore three meal prep strategies and tackle your specific challenges to streamline the process without sacrificing nutrition or flavor!

1. Use multiple meal planning strategies

How meals are prepared can be grouped into three strategic categories. Each approach comes with its own perks, but relying on just one or two might leave you feeling stressed or drained, not to mention potentially spending more money or not enjoying the flavors as much as you'd like. So, ideally incorporate all three strategies in a balance right for your family. This way, you’ll save time and money while indulging in a delightful variety of tasty dishes!

Strategy #1 Assembly Style meals

These meals are your perfect last-minute lifesavers that you can always rely on! They come together with minimal cooking and are super easy to pack up for your kids' activities. Think of assembly-style meals as a fun way to mix and match! With pre-cut veggies and fruits, along with some precooked proteins and grains, you can whip up a tasty meal in no time. It can also be like creating a charcuterie board—just pick out a protein, a carb, and some fruits and veggies, even if they don’t traditionally go together, to make mealtime quick and enjoyable. Plus, don’t forget about fresh, no-cook options like sandwiches, salads, and quinoa bowls. You can even get creative with picnic essentials like cheese and crackers or transform your leftovers into something delicious. Enjoy the simplicity and fun of these easy meals!

Disadvantage: Using this strategy too often might lead you to miss out on richer flavors, optimal nutrition, or feeling satisfied. Plus, because assembly-style meals often rely on precut or precooked ingredients, they can sometimes be pricier or higher in sodium.

Strategy #2 Time block meals

Time block meals are a fantastic way to make cooking a little easier! They involve breaking down your meal prep into different steps, like marinating your chicken, cooking some grains, or chopping up veggies for a fresh salad. It makes the whole process feel more manageable. Time block meals allow for depth in flavor, make time for nutrients your body needs and are very satisfying. They work wonders when you’re working from home! If you can rise just 10 minutes early or carve out a little time on your lunch break, you can whip up these delicious dishes. While they do take a moderate amount of time from start to finish, breaking them down into smaller chunks makes it totally doable, even on your busiest days.

Disadvantage: Now, I know some of you might be thinking, “I don’t have even 10 minutes to spare!” But don’t worry, I’ve got some tips for you: try heading to bed a bit earlier so you have the energy to wake up refreshed, cut back on TV or Netflix time, and every time you catch yourself mindlessly scrolling on your phone, put it down and dash to the kitchen instead! It might take a little time to break those habits, but you’ll get there!

Strategy #3 Freezer meals

We all know about freezer meals, and I bet many of you have a bit of a love-hate relationship with them! They do allow for variety and you can include family favorites like lasagna or enchiladas. All you have to do is pop them in the oven when you’re ready to eat. The best part? Most of the work is done in advance, and cleanup is usually a breeze!

Disadvantage: Freezer meals can definitely feel like a bit of a daunting task with all the prep and cleanup involved. It often becomes tricky when you still need to whip up dinner for your family on the same day you’re focusing on those freezer meals—and let’s be honest, you probably want to make more than just one meal if you’re putting in all that effort! So, how can we make this process a little easier?

First, search for a collection of freezer-friendly recipes or grab a cookbook dedicated to them. These resources are helpful as they often include some great time-saving tips. For instance, instead of chopping up bell peppers for your meals, you could simply use frozen pre-sliced ones to save time! Another idea is to gradually stock up your freezer. Next time you make lasagna for dinner, buy the extra ingredients to whip up a second one and pop it in the freezer for later. Lastly, think about how you can enjoy the process! Invite a friend or two over, play music, and turn it into a fun quality time activity. That way, you’ll be making meals and memories at the same time!

By balancing these three meal planning strategies and keeping your pantry and freezer well-stocked, you'll always have meals ready when you need them. Plus, you can make the most of your time whenever you have a little to spare. Embracing all three strategies means you'll enjoy their combined benefits while minimizing any downsides!

2. Tackle your area of weakness

What's the most challenging part for you when it comes to providing family meals? Consider some of these solutions or reach out for personalized help Contact me.

Struggle: Picky eating/limited food preferences

Solution: It would be beneficial to implement parent and child feeding roles.

Parent role: Provide what, when and where child can eat.

Child role: Decide if and how much he or she will eat.

Practicing patience and consistency is key during the process to lead to positive outcomes. This solution is considered best practice as it is based on an internationally recognized model. It may take a few weeks to notice changes and achieving optimal variety and balance could take a couple of years. One of the wonderful aspects of this model is that parents can feel relieved from the pressure of ensuring their children are eating enough. Additionally, children experience a more relaxed environment at the table, fostering their curiosity for new foods. I encourage you to learn more about this approach by exploring these articles on this topic.

The #1 Priority In Feeding Your Children (From A Dietitian And Mom)

5 Ways to Get Kids Excited for Healthy Meals 

Struggle: Coming up with meal ideas

Solution: Write down all the meals you prepare for your family, even those special dishes you've only enjoyed a handful of times. You can organize these meals by week to create a monthly menu. Don’t forget to make a grocery list for each week! It might take a bit of effort, but once it's done, you won’t have the nagging question “What should we have for dinner this week?”

Struggle: Grocery shopping

Solution: How about arranging for grocery delivery for those essentials you always like to keep stocked? You could also plan out pick-up orders for the ingredients you'll need for your weekly meals. It’s a great idea to share the shopping responsibilities with family members too! And if you do head to the grocery store, a little tip is to jot down a list of items for 3-4 meals. That way, you’ll remember everything you need and can cut down on those extra trips!

Struggle: Chopping the produce

Solution: It's easy to end up with fruits and veggies that spoil because we haven't taken the time to prep them. If you're open to it, consider picking up some pre-cut options! But if you’d rather save a few bucks, why not involve a family member in the process? You can also turn it into a more enjoyable experience. Put on some music or a podcast, take a moment to relax, grab a chair, and sip your coffee while you chop away. It can be a nice little break in your day!

Struggle: Don’t like to cook

Solution: Dining out or grabbing pre-packaged meals can be so tempting. Cooking meals at home is best for your overall health—both physical and mental. Cooking can actually relieve stress, spark your creativity, and boost your mood, all while saving you some cash! Start small. Try making your favorite foods in different ways, and ask your friends for their favorite recipes. As you practice and enjoy the perks of home-cooked meals, you might find your interest and appreciation for cooking grow.

3. Prioritize

In order to eat healthy on a fast-paced schedule you need to prioritize meal prep and planning. Recognizing the benefits of family meals can really help turn your motivation into lasting habits! Family meals allows for:

- Better health for the whole family

-Proper growth and development for children

-Children to learn healthy habits for the future

-Improved athletic and academic performance

-Decreased depression

-Decrease in substance abuse

-Decrease in eating disorders

-Decrease in teen pregnancies

-Improved self esteem

Setting realistic goals is key, and sometimes that might mean stepping back from a couple of commitments to make it all work!

Explore different meal planning strategies to lower your stress and enjoy more family meals together. Find solutions to your unique challenges to spark a deeper love for cooking. It’s amazing how understanding the significance of what we do can make all the difference. Keep up the great work—I’m cheering you on!

If you're feeling a bit overwhelmed or would appreciate some support in answering questions, offering feedback, and guiding you in the right direction, please feel free to reach out to me. I would be more than happy to provide the assistance you need. Let's make this the year where we prioritize your children's health together.