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. Schools taught the pyramid as health science, but where it came from, who decided what was on it, and who REALLY benefited from it is an interesting and important story that few understand.
Luise Light, the architect of the original version was a nutritional expert who made her recommendations based on valid food science in the 1980’s. She writes in A Fatally Flawed Food Guide, “When our version of the Food Guide came back to us revised, we were shocked to find that it was vastly different from the one we had developed. I disagree with FoodForeThought‘s conclusion that eating by the food pyramid is why people are overweight today. Actually, food pyramids are intentionally misleading because of conflicts of interest as explained in this post.
By now, people should understand how unhealthy processed packaged foods are and start eating food as it was grown. This food pyramid can truly be a problem especially if it has been commercialized by those who have the power. You can add a link to follow you on twitter if you put your username in this box.Only needs to be added once (unless you change your username).
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 spent HOURS and have yet to find the original government released Food Guide Pyramid created in the 1950s that I remember from when I was in school. I lay that at the feet of food that does not contain the nutrients we need and the enormous amount of things we are ingesting that are NOT FOOD including chemicals, genetically modified organisms and especially high fructose corn syrup that is in almost every product on the shelf! Note that there is enough of my work already on this site to keep you reading for a long time.


But too much of carbohydrates especially white bread and white rice might not be good for you. It isn’t just chaff because in most grains, fruits and vegetables much of the nutrient value is just inside the skin.
Processed food are the ones causing obesity and sicknesses in people and they are very accessible to people. I just wish more people would understand they need to return to eating whole, fresh foods grown without GMOs or chemicals.
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. Most of the food found in the supermarket and fastfood restaurants are mostly chemicals…it is scary.
There is growing awareness as anyone can see by searching for #eatlocal #buylocal #growlocal on Twitter. 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.
That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn. Posted in Diet, Meal PlansIt is the third full week of January, so you should have 3 meal plans under your belt by now.
How are you doing with spending one hour every Saturday making a meal plan?viaHave you noticed that one hour of planning a week can save you about ten headaches during the week?!
Everyone has barriers, but I encourage you to find something that will motivate you to get you over that barrier.



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