Back-to-School Meal Prep Tips

As the end of summer approaches and your schedule begins to fill, meal planning can quickly become the last thing on your mind. Spending even 30 to 60 minutes before your week starts, preparing a few staple food items, can help reduce stress, save money, and help you make healthy food choices throughout the week. Meal prep does not have to be complicated or mean eating the same meal every day. Preparing ingredients ahead of time allows you to mix and match meals while still having variety. Whether you're preparing meals for yourself, your children, or the whole family, setting time aside to plan ahead can make busy school weeks much more manageable. Here are a few simple steps to help you get started:

Start with a plan

Choose 2-3 meals you can realistically eat throughout the week. Planning ahead of time can help reduce food waste, save money, and simplify busy school days.

Tip: Create a grocery list based on your weekly meal plan to help save time.

Prep ingredients instead of entire meals

Instead of preparing a week worth of identical lunches, prepare foods that can be easily mixed and matched into different meals. This helps to prevent you from getting burnt out on the same meal each day.

Tip: Choose ingredients like grilled chicken, ground turkey, brown rice, whole grain pasta, and various roasted vegetables that can be easily swapped for one another.

Build a balanced plate

There are 4 groups we like to focus on, and choosing one of each can help to build a balanced meal. 

1. Lean protein: chicken, turkey, fish, eggs, tofu, cottage cheese, greek yogurt

2. Whole grain or starchy vegetables: brown rice, whole grain pasta/bread, oatmeal, potatoes, squash

3. Non-starchy vegetables or fruit: broccoli, green beans, cauliflower, lettuce, apples, berries, grapes

4. Healthy fats: olive or avocado oil, avocados, almonds, pecans, chia seeds

Incorporating each food on your plate helps to sustain energy levels and concentration during long school days.

Incorporate snacks

Having on-the-go snacks can help keep you satiated between classes and activities.

Snack ideas include:

• String cheese
• Greek yogurt
• Cottage cheese
• Trail or nut mix
• Apple or celery with peanut butter
• Hummus with vegetables or whole-grain crackers

Use your resources to find meal ideas your family enjoys. For additional questions or healthy tips, reach out to your provider.