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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. Empty your pantry, refrigerator, and all secret junk food drawers. Keeping all temptations out of the house will help make it easier to stick to your diet plan.
Drinking a bottle of water before every meal will help you eat less and keeping hydrated throughout the day will not only keep you full but will give you more energy as well. Eventually, they start to get distracted from their goal as that initial burst of enthusiasm fades, and reality sets in. Whether you start strong on your dieting attempts or you don’t start at all, we promise that the easy diet plan is going to be the simplest way to start losing weight. The Easiest Diet Plan is definitely NOT the fastest way to lose weight, but it IS the way you’re most likely to initially stick to a diet, because of how slow it progresses. This is a pretty simple step, but anyone used to regularly downing Cola, it may seem impossible.
Homework assignment #2: Throw any sweetened beverages you have lying around the house into the trash can. The purpose of cutting out a meal in Week 3 was that – if you’re overweight – you’re likely eating too many calories.
This week, you’re going to eat the same food as you did in Week 3, but you’re going to replace 1 of the meals with a healthy dish that you cook yourself.


Week 5 – Eat the same food as Week 4, but cut out 1 of your unhealthy meals everyday and replace it with a smaller, healthier dish.
This week is another attempt to gradually change your eating habits while also reducing calories.
Homework assignment #4: As you have to prepare more and more healthy meals and give up the convenience of quick junk food, you’ll find that you’ll have less and less time to make it all work.
Your homework assignment this week is to develop and research ways to make your food preparation more effective. Week 6 – Eat the same food as Week 5, but cut out 1 of your unhealthy meals everyday and replace it with a smaller, healthier dish.
At this stage, if you’ve made it this far you’ve eliminated sugary drinks, 3 unhealthy meals a day, and replaced them with water, herbal tea, and 2 other meals with healthier portions.
To get started with your fitness regimen, check out some of our easy home workouts for women here. If you’re worried about having to give up the sweet stuff, don’t fret!  There are so many options out there to still enjoy some of that sweetness – just in a healthier, smoothie sort of way. It Works Global Greens on the Go is perfect as both a stand-alone nutritional supplement (just mix with water or your favorite natural juice such as orange juice or grapefruit juice) or as an add-in to your existing smoothie recipes.
Any references to income on this site represent average earnings and do not guarantee that any amount will be earned. 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?
They’ll soak up nutritional info, cleanse their cupboards of junk food, and spend hours preparing delicious, healthy meals. We created the easiest diet plan for women who have trouble sticking through the initial stages of dieting. We call it The Easiest Diet Plan because the structure is simple, and it focuses on just gradually changing your eating habits, rather than forcing you into a rigid, unnecessary framework. Soda, diet soda, fruit juices, sugary coffee drinks, gatorade, energy drinks, and any other sweetened drinks are a no-no. If you’re not used to drinking water this may actually be the most difficult step in the plan. You’re going to look back at your logs and eat exactly what you ate in week 1, except you’ll cut out 1 meal a day.
Cutting out 1 meal a day will reduce the number of calories you eat, thus leading to weight loss.
This might be mean batch preparing food, picking simpler recipes, picking recipes that share the same preparation steps, or just giving up variety and sticking to a few simple meals that you can prepare quickly.
You will have to cut these back eventually, but because this is The Easiest Diet Plan, we’re not asking you to do that here. Keep sticking to your new meals, and continue to expand your nutritional knowledge while you learn to cook new healthy dishes. Even if you do nothing else, you should start seeing some weight loss – especially if you combine this easy diet plan with a little bit of fitness.
If you eat (in this case drink) the same thing day in and day out, you’re going to get bored and will be a lot more likely to just stop trying.


The Greens product helped me to kick my caffeine habit and provides me with the nutrients I need, keeps me energized and “regular”. Earnings vary depending on each distributor and the activities that they do to work their businesses.
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.
To be fair, it’s not a long-term diet plan, it’s just the simplest way we could think of easing into dieting. While the structure is easy to follow, going from Week 1 – 6 and beyond will definitely be a challenge and will require a significant amount of effort on your part. To make it easier, make sure you don’t have any sweetened drinks lying around the house that could tempt you. It doesn’t matter what the meal is, but you’ll cut it out, so you’re eating the same food, but 1 less meal each day. Of course, you probably haven’t made enough changes to notice any changes in your body, but that’s ok.
This week, you’re cutting out another unhealthy meal and replacing it with a healthy dish, but we’re also making a concerted effort to reduce portion size. It also takes a willingness to make better choices when it comes to what goes into your body. In this case, your best bet is to skip sugary fruit juices and replace them with water instead. Apples, strawberries, blueberries, pineapple, oranges, kiwi, and watermelon are a few of the yummy choices you’ll be able to add to your smoothie to get all the nutrition and fiber along with the sweetness. You’ll probably lose more weight if you replace every meal with a smoothie because most fruit and vegetable smoothies don’t contain a lot of calories. Gather some fun smoothie recipes together and start your healthy weight loss program today.
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. Adding smoothies to your diet is a great way to start & to help you get into  healthy eating habits. You will avoid the extra calories, and if you struggle trying to get in your eight glasses of water a day, using water in a smoothie is an easy and tasty way to help increase your intake. You can play around with lots of different ingredients to come up with your own creations and keep from losing interest in this healthy food.
But it’s important to make sure you’re getting enough calories and nutrients  every day, too. That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn. Be sure to talk to your doctor or other health professional before making a decision to replace meals with smoothies as a method to lose weight.
Choose ingredients carefully to include plenty of healthy fats, good carbs, and protein to feed your body a balanced diet and to help boost your metabolism.



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