I’ve been a big fan of Kelly Smith since I tried her raw cookie dough bites nearly a year ago. Summer is quickly coming to an end, and that means it’s time to get organized for the back-to-school season, as well as all of the activities that come along with it. Of course, you wouldn’t be here reading this post if planning healthy meals (especially wholesome school lunches) wasn’t part of your back-to-school agenda! The fact is, meal planning is a wonderful strategy to help families enjoy healthy, home-cooked meals with the awesome added benefits of saving time, money, and stress! So, by learning how to create a weekly meal plan, you’ll not only ensure that your family eats healthier and saves money, but it will also save you time and stress as well. Shown above is what’s on the menu at The Nourishing Home for our first week back-to-school. So without further ado, here are the top five tips I share at each of my meal planning seminars.
The first step in meal planning is to make a Master List of Meals, which is simply a list of all the meals that you make.
As you start trying new recipes, remember to add the ones your family likes to your Master List of Meals. Before you start selecting meals for the week ahead, first take a look at what’s happening each day, and plan your meals accordingly.
For extra-busy days, schedule a “leftovers night,” where you can simply warm up a meal from a previous evening. First, check your pantry and frig to see what you already have on hand, and be sure to plan for meals that utilize these ingredients. Even planning a few meals a week, or planning meals for just the busiest days of the week, will go a long way in helping you stay on track with your healthy-eating goals and budget, as well as save you time and stress! Make your meal plan for the week, and then go through each meal and list out all the ingredients needed to create that meal.
Keep a pad of paper on your kitchen counter, and jot down items as you run out of them so they can quickly and easily be added to The List.
Just an hour or two over the weekend can go a long way in making things quicker and easier for you during the week ahead!
Meats: Cut and divide meat into portions based on your meal plan, and freeze (you can even place the meat into a marinade and freeze). Brown extra ground turkey, chicken, or beef, to use in another dish, such as tacos, later in the week.
Cook extra chicken breasts, and then cut some up for another meal such as stir-fry or pasta dishes.
Cook extra rice, put it into a container, and refrigerate or freeze for use as a quick side dish with a future meal. For more healthy meal planning strategies, as well as free weekly whole food meal plans, visit The Nourishing Home. Kelly Smith loves the Lord, her family, and sharing her passion for real food cooking and meal planning with others.
Filed Under: Making Changes, MOM tips, MOMables · Tagged With: mealplanning, MOMables · Post Copyright Property of MOMables Recipe by MOMables uploaded by MOMablesSubscribe now! This is a terrific idea, fits for me because I always have a hard time on preparing meals for my kids. I love these tips, personally its a nightmare when the kids go back to school so meal planning and using these tips have helped me so much. E-Mails once a weekSample meal plan, free recipes, and all the tips you need to make school lunches and meals easier.We respect your privacy. The good news is, making nutritious lunches that your whole family will enjoy doesn’t have to be complicated or time-consuming. That’s why, I’m sharing just one of the many Healthy Lunchbox Recipes & Ideas you’ll find at The Nourishing Home.
This recipe was also inspired by my two awesome boys, who’ve been helping me pack-up a healthy lunch for them since their first day of school. But two secrets I’ve learned to getting kids to expand their culinary horizons is to get your kids in the kitchen with you so they can experience and learn what healthy eating is all about. This easy-to-make recipe is a delicious example of having fun together in the kitchen, and discovering a healthy new favorite that the whole family gets excited to see in their lunchboxes.
About Kelly SmithKelly loves the Lord, her family, and sharing her passion for gluten-free, real food cooking and meal planning with others.


September 9, 2014 by Wendy 11 Comments The Ultimate Healthy Week Meal Plan can be a lifesaver!
Since we got our new home fitness routine planned last week, I decided to share another tip for healthy living.  When it comes to healthy eating, it can be extremely tough to stay on track. You’ll notice that some of the recipes are repeats and leftovers, and this should absolutely help with the rush of a busy week.
You’ll find that using a meal plan like this will help you stay on track with ease, and provides a lot of convenience.
I’m just a girl in a hat, who loves to have fun and share my creative views with the world.
I’m so proud to be a part of this project to help you learn to live a life you love with a little less stress, and a lot more fun! So that’s where MOMables and I come in: We want to show you how easy and beneficial it is to incorporate meal planning into your weekly routine. Meals prepared at home generally contain a greater variety of nutrient-rich foods compared with those found at typical restaurants. That’s because once you make your meal plan and purchase the ingredients needed for each of the meals outlined, you can then go on auto-pilot. Simply execute the meal plan day-by-day without having to stress over what’s for dinner and without having to make multiple trips to the market. You can find each of the recipes listed (as well as my free meal planning template) by visiting Healthy Back-to-School Menu. You can also find this information in more detail, as well as my popular “Cook Once, East Twice or More” tips, over at Mastering Meal Planning. Taking time to really think through this first step will save you a ton of time in the long run; no more racking your brain to try to think of what you should make for the week.
Use ground meat to mix and form into meatballs and burgers that can be frozen for later use. For example, I find it super-helpful to pre-chop, rinse, and store lettuce for salads for the week ahead. Grate cheese, make salad dressings or sauces, etc., and store them in the fridge or freezer. When making out your meal plan, consider which dinners lend themselves to also being a great lunch. Children need a healthy balance of protein, carbs, and fats for sustained energy and optimal learning.
She is the author and creator of The Nourishing Home—a blog dedicated to sharing delicious whole food recipes, cooking tips and techniques, and overall encouragement to help others in their quest to live a more nourished life.
Your information will not be shared with any third party and you can unsubscribe at any timeWant MORE Ideas Like this one? A little inspiration and planning is all it takes to whip up healthy wholesome lunches in a snap that are as nutritious, as they are fun to eat and create! It was inspired by my friend Katie’s helpful new book, “The Healthy Lunch Box: Sandwich-free Secrets to Packing a Real Food Lunch” ­– a wonderful resource of recipes and strategies for integrating lunch packing into your everyday life, so it becomes simple, easy and FUN!
Like most kids, they know what they like, and have no problem letting me know what they don’t like. And the second is, if you keep lunch simple – focusing on just a few healthy ingredients your kids do enjoy – it’s much easier to incorporate new foods in with their favorites to encourage them to try something new. We hope this inspires your family to work together to make lunchtime simple, healthy, delicious and FUN! She is a full-time homemaker who loves spending time with her awesome hubby and two sweet boys.
Yes, it’s so easy when you have leftover chicken on hand – roast chicken is really good too!
Greek yogurt is a great substitute for mayo – lots of healthy probiotics and nutrients!
Often times you find yourself so busy that you just don’t set a meal plan for yourself and it becomes easy to stray from the healthy eating path and splurge on unhealthy food. Eating leftovers provides meals ahead of time and allows you to continue eating healthy without having to constantly cook.
This should help eliminate the unknown and you can write them all down or print them all out to have on hand for your week! I love this one because my favorite foods like egg whites and berries are so easy to make and included here – perfect! Kelly is a master meal planner, and today she shows us how to incorporate some of our recipes into a weekly plan.


Yet, with this same amount of money, you can actually feed your family three highly nutritious whole food meals, plus healthy snacks!
Instead, start with planning just a few meals each week, or planning meals only on the busiest days of the week. I also like to precook and freeze ground meat for use in meals such as tacos, chili, soups, etc. And rather than just serving the same thing for lunch, think of ways to repurpose your leftovers, such as turning leftover grilled chicken breasts into Greek salad wraps. Foods such as whole grains, brown rice, fruits, and veggies provide a good source of healthy carbohydrates, while Greek yogurt, cheese, eggs, meats, and beans provide much-needed protein.
Remember, you don’t have to go it alone; there are lots of helpful resources out there for breaking free from the same-old, same-old lunches.
Kelly's real food journey began four years ago when she was diagnosed with a chronic auto-immune disorder. And I couldn’t agree more, I pray the Lord will draw more people to FTF so more families can be encouraged! Luckily, this meal plan should help you stay on track with your healthy eating as it features tons of healthy recipes!
Though there are just a few of these meals, feel free to adapt the meal plan to include more leftovers of these delicious healthy meals! And once you see how easy and beneficial meal planning truly is, you’ll most certainly be inspired to add even more meals to your weekly meal plan! And, the healthy fats found in nuts, meats, avocados, and whole-milk dairy products help satisfy and maintain stamina. Take a few minutes each week to go online with your kids and seek out some new ideas to make lunch not only healthy, but fun! And congrats on being a MOMables subscriber – Laura provides a wealth of recipes and ideas that I know will really be a blessing to you as well. Since then, the Lord has blessed her with an amazing recovery - a testament to His grace and the health benefits of eating real food.
Most of the recipes are vegetarian, or can easily be modified to become vegetarian, so this meal plan is extremely versatile!  If you choose not to follow all of my meal plan you can easily substitute any item with something you already have at home.  The main point is to have some type of a plan so you aren’t mindlessly eating everything in sight!
When it’s not planned, it seems like it is to easy to just really mess up and eat unhealthy! That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn. Serve with your favorite crackers, over a bed of fresh mesclun greens, or stuff in a pita with some lettuce. Kelly shares her knowledge and love for gluten-free whole food cooking at The Nourishing Home, Facebook and Google. I never knew what a huge difference it makes to use quality kitchen-tested recipes from serious cooks!I’ve been having so much fun trying out the recipes from the Ultimate Healthy Living Bundle this week that I actually started meal planning!
I’ve included a free download of my 1-week healthy meal plan at the end of this post.
After all, who doesn’t like getting great products delivered to their doorstep, especially when they’re free? This healthy living library is truly an amazing resource that you just can’t get anywhere else. As you flip through the pages of the Ultimate Healthy Living Bundle recipe ebooks, you will get inspired to do some mouth-watering meal planning of your own. After making this guilt-free chocolate cake (gluten-free, dairy-free, and sugar-free), I’m hooked on the cookbook Baking with Quinoa!
The sale ends Saturday, and you won’t want to miss out on this incredible resource!(Click the image below to download the 1-week Healthy Meal Plan, then enter the Kindle Fire HDX giveaway! Try these top resources to help you stay on budget, work from home, shrink your grocery budget, and stay organized.



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