Kitty Finklea, RDN

School is back in session, with rushed mornings, after-school activities, and nightly homework, and less time to focus on preparing fresh, healthy meals. Carving out some time to regroup from summer and plan nutritious meals and snacks is important to help children and teens consume more of the vital nutrients needed for their growing bodies and brains. Good nutrition also helps kids perform better in school and after-school activities, plus they have more energy and feel better overall. Here are some meal planning tips to make it easier for everyone!

Power up with breakfast

Breakfast provides the necessary brain fuel to help kids think and process. Aim for a breakfast that includes a protein option for staying power, such as eggs, cheese, nut or seed butter, and Greek yogurt. Add two to three more food groups from whole grains, fruit, dairy, or vegetables. For picky eaters or kids that aren’t hungry, first establish a breakfast habit with two food groups and build in another food group over time.

Three simple, balanced breakfast options are egg muffins with veggies and a side of fruit, cheese or peanut butter toast with fruit, or whole grain cereal with milk, fruit, and nuts or seeds. If you’re running late, grab a protein bar or protein shake and a piece of fruit.

Pack a healthy lunch

When packing lunch, include three to four food groups. Start with protein, such as grilled or baked chicken, preservative-free deli meat, tuna, hardboiled eggs, cheese, nut or seed butter, or meat from last night’s dinner.

Next, add whole grains or starches such as whole grain bread, wraps, crackers, pasta, potatoes, rice, or corn. Include fresh fruit or fruit packed in juice, dairy including milk or yogurt, and veggies such as carrots, celery, and cucumber slices with ranch dip. Add in a portion of “fun food” like chips or cookies.

If your kids eat school lunch, discuss the menu each week and encourage them to build a balanced plate by picking a protein, starch, and the fruits, dairy, and veggies they like.

Schedule strong snacks

Snacks help fuel kids between meals and keep them from getting too hungry. Make sure kids have a snack when they get home and pack snacks for any after-school activities. A strong snack consists of protein for longer-lasting staying power combined with a starch or fruit.

Examples of strong snacks include crackers with cheese or nut/seed butter, Greek yogurt and fruit, or a protein bar with fruit or yogurt. 

What’s for dinner?

Nutritious dinners include a protein, whole grain or starch, a vegetable, and fruit or dairy.

Plan ahead to simplify the process. Cook larger quantities and freeze part for another day, find easy time-savers including sheet pan and crockpot recipes the family enjoys, and add in themed meals for fun such as Breakfast for Dinner, Taco Tuesday, or Spaghetti Friday. In a pinch, a rotisserie chicken with frozen veggies or a salad kit and a quick-cook rice or other starch is a well-balanced meal.

Research over the last 30 years reveals eating together as a family at least three times a week is beneficial for children of all ages. This time together improves academic performance, builds connections, boosts self-esteem, and decreases the risk of substance abuse and eating disorders. Sitting down to breakfast or lunch as a family also counts! Schedule time together each week without screens or phones and keep the conversation light. Visit thefamilydinnerproject.org for inspiration and recipes.

More meal planning strategies to consider

Create a master list of tried-and-true meals and engage the kids for input on their favorite meals to add and what foods or meals they would like to try. Keep adding to your master list over time. Add a grocery list template in your phone for staple items and check inventory before food shopping to make the process more efficient.

Plan for three to five dinners a week, and when possible, cook enough to freeze or add to other meals. For example, make enough grilled chicken for dinner with additional chicken for wraps at lunch.

Update your meal plan each quarter to include in-season produce and meals that go with the season. Add a new recipe at least once a month, and let the family vote on whether the meal is a keeper. Focus on successful meals, and don’t stress about meals that don’t make the cut. Successes and fails are part of the process!

Let kids help in the process starting as early as age two. Visit cacfp.org for a list of

age-appropriate kitchen tasks from the Child and Adult Care Food Program.

If life and schedules are crazy, take it easy and don’t feel guilty or worry about less healthy meals. Life is not perfect. Continue to encourage nutritious choices and focus on balance and variety. Develop healthy go-to options from restaurants, and have an easy meal or two planned for tough days. Utilize an online grocery delivery service or pick-up to save time. Carve out some time to meal plan each week and enlist help from family members, especially if you have older kids or teens.

Meal planning may take time upfront, but it saves tons of time during the week and helps kids and adults power through a day of school, activities, homework, and whatever else comes up with good nutrition!