Written by: Chastity O’Quinn, RDN, LDN, Food City Dietitian

As summer winds down and school routines ramp up, it’s easy for healthy eating to take a back seat. Between early mornings, after-school activities, and homework, mealtimes can quickly fall into a cycle of convenience foods or skipping meals. That is when simple, realistic meal planning can make all the difference to help keep everyone nourished, energized, and less stressed throughout the week.

 

The Power of Planning

Meal planning isn’t about cooking from scratch every night or prepping an entire week’s worth of meals in one day. It’s about creating structure, reducing decision fatigue, and making healthier choices easier. A thoughtful plan can help you cut back on takeout, reduce waste, and ensure balanced nutrition during the school week. 

 

Make it a Family Affair 

Begin by creating a weekly meal template, example: “Taco Tuesday,” or “Leftover Friday.” This gives structure without making things feel too rigid and makes planning faster. Start by planning for 3–5 dinners and grab-and-go breakfasts. Leave space for leftovers, easy staples like sandwiches or eggs, and one flexible night for whatever comes up. 

Life happens, and it’s okay to swap meals around or use a backup option from the freezer. Involve your kids by letting them pick a favorite meal for one night each week. When children have a say in meals, they’re more likely to eat and enjoy them. 

 

Try This

Breakfasts: Mornings can be chaotic, so prep breakfast options like overnight oats, smoothie packs, or whole-grain muffins in advance.

· Monday: Whole-grain waffles with fruit slices and a drizzle of maple syrup. 

· Tuesday: Smoothie Popsicles: Blend fruit, yogurt, spinach, milk, and berries. Freeze into molds for a grab-and-go option.

· Wednesday: Mini egg muffins with cheese (spinach or other veggie) with whole grain toast.

· Thursday: Yogurt parfait: layer plain or vanilla Greek yogurt with berries and granola.

· Friday: Whole wheat tortilla with peanut butter and banana, rolled and sliced.

 

Evening Time Savers

Dinners: Batch-cook proteins or grains early in the week. For example, roast extra chicken or cook a pot of brown rice you can repurpose into wraps, bowls, or stir-fries. Chop veggies and store them in clear containers for quick snacks or sides. 

 

Create a Routine That Works for You

Whether you plan meals on a whiteboard, a spreadsheet, or a sticky note on the fridge, consistency is key. Set aside 15 minutes on the weekend to map out your week. Check your pantry and make your grocery list. Small steps each week lead to lasting habits and more quality time together around the table.