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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.
Learn how to provide healthier foods and drinks in your organisation with out new online training!
Check out your training options for long day care, outside school hours care and retail food outlets! By making simple changes to the regular menu, services can provide tasty meals and snacks that meet infants’ nutrition needs which are appropriate for their developmental stages.
From around six months, babies need solid food in addition to breast milk or formula, for adequate nutrients and energy.
Foods provided to infants in long day care should be nutritious and of appropriate textures for their ages and developmental stages.
The daily menu should offer a variety of age-appropriate nutritious foods each day for adequate energy and nutrients. In line with the Infant Feeding Guidelines, to prevent iron deficiency, nutritious foods that contain iron should be among the first foods introduced.
As long as foods that contain iron are among the first foods introduced, other nutritious foods can be introduced in any order and at any rate that suits the infant. By 12 months of age infants should be enjoying a variety of nutritious foods from the five food groups, and eating from the regular daily menu. NoteMashed vegetables are a good source of nutrients for infants, but do not provide the iron that babies need for growth and development.
Increasing and varying food texture for infants is essential for their oral motor development (e.g. The following can be used as a guide for preparing foods of appropriate texture for children in care. By 8 months – offer chopped and finger foods to encourage children to start feeding themselves. By 12 months – offer foods from the regular menu with a variety of tastes and textures in children’s size portions.
After 12 months, water and full cream cow’s milk should be the main drinks offered at long day care.
When providing food and drinks for infants in care it is important to keep the following in mind. Honey should not be given to babies, as it may contain bacterial spores that can cause infant botulism if given to babies under 12 months of age. Sweet drinks like fruit juice and fruit drinks, flavoured milk, soft drinks and cordials should not be given to infants and children. There is emerging evidence that delaying the introduction of solids beyond 7 months of age can increase allergies (particularly introducing allergens like wheat, egg, nuts, soy, fish and cow’s milk). Appropriate complementary foods should be provided for children with a diagnosed food allergy. Plant-based diets, such as vegetarian and vegan diets, may not provide babies with enough important nutrients like iron, zinc and vitamin B12.
Advice from a health professional (such as a dietitian) may be required to ensure that the diet of vegetarian and vegan babies includes enough of these important nutrients.
Providing a menu that meets the nutrition and developmental needs of infants and young children does not need to be a difficult task.
By making simple changes to your regular menu, you can provide tasty meals and snacks that are appropriate for infants’ developmental stages.

Table 1 outlines how to adapt one day of an example menu (including breakfast, morning tea, lunch, afternoon tea and late snack) to meet the requirements of infants from birth to 1 year.
Table 2 provides additional examples of foods, drinks and textures that are appropriate for infants from birth to 1 year and beyond. Move on from smooth mashed and pureed foods, to minced and chopped foods as soon as possible. The Queensland Government, through the joint Australian, State and Territory Government initiative under the National Partnership Agreement on Preventative Health, has contracted QUT to roll out the PEACH program across Queensland.
As a dietitian and nutritionist for more than 15 years, the most common emotion I encounter in parents is guilt.
The latest figures show that 25.1% of Australian kids aged 2-17 years are overweight or obese. Researchers, including the team I work with, describe the society we live in as “obesogenic”. Unhealthy food is cheaper and more easily available than healthy food, leisure activities are increasingly about sitting in front of a screen, and our towns and cities are built more for cars than for pedestrians or cyclists. You only have to look at the sponsorship at a sporting club sign-on day to see how directly junk food companies market to children.
For children, healthy weight is defined as being below the 85th percentile for body mass index (BMI) for age.
In most Australian states, those BMI charts would be in the Personal Health Record book you get when your child is born. You probably haven’t checked up on their growth since they were a baby - but checking growth, just like checking teeth, vision, hearing etc, is good to do on a regular basis. The right serving sizes vary by gender and age, but for primary schoolers it’s around 5 serves of vegetables, 2 serves fruit, 4 serves grains and cereals, 2? serves of the meat group and 2? serves of the dairy group. The brochure gives equivalents of what you can swap for what and still get roughly the same calorie and nutrient intake. A recent survey showed that on average, Australian children get around 40% of their calories from those discretionary foods, which means they’re seriously missing out on food that’s better for them. Aim to keep kids active for around 60 minutes a day and spend no more than two hours in front of a screen. In the late 1990s, Flinders University dietitians and researchers developed a healthy lifestyle program for families of overweight primary school aged kids, which they called PEACH (Parenting, Eating and Activity for Child Health). Over the past 15 years, around 300 families in South Australia, New South Wales, and most recently Queensland have taken part in a PEACH program.
The program is run over a six-month period to help change behaviours of the whole family, with 10 group sessions where the parents and carers meet while their kids play, as well as three support phone calls and a handbook with tips and recipes. With funding from the Queensland and federal governments, our team from QUT is now rolling out the PEACH program across Queensland. There are countless reasons why more of our kids are growing up overweight and obese, many of which are out of our control as parents.
If you’re part of a Queensland family that wants to be part of the free program, you can register here. St Vincent’s scandal: what is cancer chemotherapy and why is correct dosing important? Babies aged 6 to 9 months old should be getting a little bit better with sleeping longer during the night, and they should be eating solids regularly in addition to their milk feedings. Between all of their naps, milk feedings and solids meals, it can seem impossible to come up with a daily schedule for your babies. Ia€™ve found that babies traditionally do like having one last nighttime bottle, so it might be worth trying that out to see how your baby likes it.
Disclaimer: CloudMom and its content are for informational purposes only and should never be used as a substitute for advice from a qualified professional. As women striving to serve the Lord and our families better, meal planning is a wonderful strategy to help us provide a healthy, home-cooked meal with the awesome added benefit of saving time, money and stress! I also provide all-inclusive full meal planning kits for FREE to subscribers of The Nourishing Home. Whole30 Meal Plans: Taking the Whole30 Challenge? Be sure to download my free 5-week Whole30 Meal Plans.
In addition, I’d like to provide you with a free meal planning template perfect for creating your own weekly meal plans.
All content (recipes, photos, text, etc.) on this site is the creative property of Kelly Smith of The Nourishing Home. 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?
Introducing solid food at this age is also important to help children develop skills required for eating such as chewing. Iron-rich foods include iron-fortified infant cereals, pureed meat, poultry and fish, cooked plain tofu and legumes (e.g. Although cow’s milk products (including full-fat yoghurt, cheese and custard) may be given, cow’s milk should not be provided as a main drink before 12 months. Long day care services should ensure they have sufficient stock of expressed breast milk or infant formula (provided by families) to support infants’ needs.
From around 6 months, small amounts of cooled, boiled tap water can supplement breast milk or infant formula.

Offering sweet and salty foods in early childhood can result in children developing a preference for these foods which may be carried into later life. These drinks add sugar to the diet and can increase the risk of children becoming overweight and developing oral health problems. Avoidance of egg, peanuts and other nuts, wheat, cow’s milk and fish is no longer routinely recommended, even in children with a family history of allergy. The use of iron-fortified foods, such as iron-fortified cereals, is especially important for babies eating a plant-based diet because iron is vital for their neurocognitive development. This is an example of a menu that caters for each oinfant feeding stages by adapting the regular menu. Helen Vidgen is a member of the Public Health Association of Australia and is the national convenor of their Food and Nutrition group. We use a Creative Commons Attribution NoDerivatives licence, so you can republish our articles for free, online or in print. And it’s little wonder - if you’re an Australian parent, you have a one-in-four chance of raising a child outside the healthy weight range. BMI for children is calculated the same way as it is for adults: weight (measured in kilograms) divided by height squared (measured in metres).
But for children, the bands or percentiles change according to age to account for growing bodies. So the main tips for trying to keep a lid on unhealthy growth are to firstly try to keep to eating only the food serves recommended in this Australian Guide to Healthy Eating brochure.
Try to stick to just eating this as much as you can, and your child will get all of the nutrients they need in the right amounts. Drinking is a really quick way of taking in a lot of calories without feeling full and without knowing it. Try to make the time you spend together active, such as swapping couch time for a pre-dinner family walk. A research trial, published in Pediatrics, found that participating in PEACH produced a relative weight loss of 10% in moderately obese children aged 5-9, which was maintained over a period of two years.
For instance, the Innes family from Adelaide say they still eat healthier and lead more active lives than before they took part in the program three years ago. The idea is to give parents the skills they need to recognise the risks in our obesogenic society, and how to plan ahead to avoid them.
It’s available free to Queensland families with a child 5-11 years old above a healthy weight for their age and gender, and over the next three years we hope to help 1400 children across the state.
But research also tells us that children who are above a healthy weight while young have a really high chance of staying that way as adults. But as the Innes family show, the choices we make can make a crucial difference to our kids' futures.
I just ran through all of the schedules individually, but Ia€™ll go ahead and put it all together for you so that you can see the day as a whole! Also, I would try not to let your baby sleep too late in the afternoon, otherwise you might have some trouble getting them down at night. Use of this web site constitutes acceptance of the CloudMom Terms of Use and Privacy Policy.
Each GF Meal Plan Kit includes the weekly meal plan, PLUS a handy shopping list and helpful prep ahead task recommendations to make getting a healthy meal on the table a snap! My heart in creating this blog is to help you by sharing helpful meal planning strategies and nourishing GF recipes that are healthy, easy and delicious with thanksgiving to God! You are welcome to share a photo via social media, as long as it contains a link back to the corresponding recipe from this site.
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. It is important to always offer foods that are an appropriate texture and consistency for infants’ developmental stages. Some families may request that their children are not given specific foods because of fear of allergies.
That means that more children who were overweight are now obese, and those who were obese children are now more obese. Instead, the odds are increasingly stacked against us as parents trying to do the right thing by our kids. Those are just a few examples of many small things that add up to make it harder to keep kids within a healthy weight range. Low-fat milks are recommended for children over two, as they still have all the nutrients, but with less of the fat. Again, this is all personal preference, but talk to your doctor and see what would be best for you! 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.
Additionally, please refrain from adapting recipes without properly linking back to the original recipe, and keep in mind that simple substitutions do not constitute an adapted or original recipe.
That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn. Witnesses to Hunger of a Healthy Diet is based on a household with 2 adults (19-50 years old) and 2 children (one need to spend an additional $2,352 per year on average to purchase the Thrifty Food Plan market basket items.

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