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. I didn’t really “need” to lose weight…I have come to a place in my life where I do not diet anymore, and never will again, but I wanted to tone up. This program has done wonders for me physically, but I have challenged myself like never before and it feels amazing! The following is an example vegan meal plan following the AWESOME Insanity Max: 30 nutrition guide.


Join The Club to get free advice, support and encouragement + plus a copy of my green smoothie e-guide! Robb Wolf’s 30 Day Paleo Transformation is a complete guide to your first 30 days on the Paleo diet.
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Totally true stories (with before and after pictures) of people whose lives, bodies, and health have been transformed by the Paleo diet.
Listen to audio files of Robb Wolf talking about why the Paleo diet works – including his thoughts on sleep, stress, neuro-regulation of appetite, and why the Paleo diet turns your body into a lean, mean, fat-burning machine. I’ve been following your recommendations for about a bit more than a year now and I can not thank you enough. Robb Wolf, a former research biochemist is the New York Times Best Selling author of "The Paleo Solution – The Original Human Diet." Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked iTunes podcast, book and seminars. Robb has functioned as a review editor for the Journal of Nutrition and Metabolism, is co-founder of the nutrition and athletic training journal, The Performance Menu, co-owner of NorCal Strength & Conditioning, one of the Men’s Health “top 30 gyms in America”. Enter your email address to subscribe to this blog and receive notifications of new posts by email.
It seems that summer sales is in its full swing everywhere I turn, it’s the great time to grab some fantastic deals! 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? I look forward to my 30 minute workouts every day, and to that feeling of knowing I am not giving up! These results have been obtained with only 30 minutes a day (okay, sometimes I enjoy a class at the gym just do have some Tati time, but not often anymore)…So, yeah, not going outside in the freezing cold, but instead, just pressing play on my DVD…and have my hubby, and often the little man join as well!
Looks like things are definitely going to get real…sooooo excited for my 60 day results! I eat a plant based diet, and yep, you can follow the meal plan on a vegan diet…and, yep, you get results!


Featuring a 30 day meal plan, shopping lists, exercise guide with videos and more, this guide will set you on the road to success. The guide includes video demonstrations plus an exercise matrix to form endless combinations of smart workouts. Includes an exercise matrix to form endless combinations of smart workouts, as well as video demonstrations of each exercise Robb recommends.
Plus helpful info on putting it all together: Cleaning out the pantry, what to toss in a pantry cleanout, and how to get ready to shop.
Plus we've got lots of links to blogs, podcasts, sites, more guides, and other cool stuff like shirts and kitchen gear to help you along your journey. This is more of a step by step guide to a healthy lifestyle, with enough information that most of your questions are answered and that you understand why this approach to diet and lifestyle is optimal, but not so much information that you are going to feel overwhelmed. Robb provides podcasts and links to elaborate on the importance of sleep, stress reduction, good exercise and good eating to achieve weight loss and better health. I’m so tired of the “Get Six pack abs in 30 days!” or “Lose 10 pounds in 10 days” sales pitch. We’ve prepared a Standard version, Bonus version, and for those who want the most success possible – an Everything package. 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. I knew I was getting stronger and had more endurance, but seeing these pics was eye opening!
If you want to join me, I will be starting a new group which includes a kick a** nutrition plan (nutrition is extremely important of course), superfoods and the 30 minute workouts, my support and the support of others on the same journey (probably the most important part!). It even provides guidelines for an exercise routine, sample meal plans & shopping lists.
What you get is a realistic program that helps you transform your body shape and improve your overall health. 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. My endurance has increased dramatically, and I am just so happy (endorphins at work for sure!)!
The power for kicking and punching, running acceleration and overall body strength comes from a better, stronger core. That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn.



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