We know that when the school year kicks into high gear, your time quickly fills up with carpool, after-school activities, homework help, and a jam-packed schedule. Cooking healthy meals and lunches often becomes a secondary task on your to-do list. Unfortunately, that means it's all too easy to turn to drive-thru dinners, late-night snacks, and processed food for breakfasts.
The good news is you don't need hours in the kitchen to keep you and your family fueled with satisfying, nutritious meals that everyone loves. We've got the strategies you need to make back-to-school eating stress-free and healthy, with some fun thrown in. The WAYT Nutrition team is here with all of the back-to-school meal tips you need to stay nourished, energized, and ready to face the day but without the overwhelm.
1. Start with Weekly Meal Planning
Even a little meal planning can go a long way to simplify your week. Set aside 15 minutes on a Sunday to plan your weekly dinners, along with a few quick breakfast and lunch options. You absolutely don't need a complicated spreadsheet. Instead, just jot down ideas and make a quick grocery list. Bonus points if the meal ideas share similar ingredients to make your week even easier.
Stick to a short list of tried-and-true recipes your family loves, then rotate them out every few weeks so you're not trying to brainstorm new ideas on a regular basis. You can also try assigning theme nights with Meatless Monday, Taco Tuesday, Slow Cooker Wednesday, and Friday night healthy pizzas.
2. Prep Breakfast the Night Before
No one wants to deal with hectic mornings when the kids are trying to catch the bus. The less you need to do for breakfast, the better off you'll be. Overnight oats, chia seed pudding, or hard-boiled eggs are tasty, easy options that you can prep in bulk and feel good about feeding your kids. Add some fresh berries or keep yogurt available for picky eaters.
For a nutrient-dense kickstart, blend a smoothie with frozen berries, spinach, a banana, and WAYT Nutrition’s Organic Greens or Whey Protein Powder. You can pour your morning masterpiece into jars the night before and store it in the fridge. Your kids can grab them on the way out the door for morning carpool.
3. Cook Once, Eat, and Repeat
Batch cooking is one of the best things you can do for your busy household. Roast extra chicken breasts, bake a double batch of sweet potatoes, or cook a large pot of quinoa and add them to your recipes and meal plans throughout the week.
For example:
- Monday dinner: Roasted chicken with veggies.
- Tuesday lunch: Chicken wraps with hummus and greens.
- Wednesday dinner: Chicken tossed into a stir-fry.
You'll save yourself time by cooking up one batch of food to spread across multiple meals.
4. Make Your Freezer Work Overtime
Think of your freezer as your assistant for your favorite casseroles, soups, pasta sauces, and meats. Freeze up half or even 1/4" at a time. Label each dish with the date and cooking instructions so anyone in the household can grab and heat them up when cooking feels like an impossible chore.
Your freezer also allows for some creativity when you have the energy to block off time to prep and have some fun. Whip up some freezer-friendly breakfast burritos, smoothie packs, and baked oatmeal to prep in batches for quick, healthy options that taste great when reheated.
5. Keep a Snack Station
When your family is hungry, they'll reach for whatever is easy and filling. Create a dedicated snack basket in your pantry or fridge with healthy, ready-to-eat snack options.
Some tasty choices include:
- Pre-cut fruit and veggies with hummus
- String cheese or yogurt cups
- Nuts and trail mix
- Whole-grain crackers
Your snack baskets keep everyone fueled and make it less appealing to grab ultra-processed options with empty calories and nutrition.
6. Use Guilt-Free Shortcuts
Healthy eating doesn't mean cooking every meal you eat from scratch. Pre-chopping veggies, keeping a rotisserie chicken on hand, and storing bagged salad mixes and frozen fruit can dramatically cut back on your prep time while still offering nutritious options to your family. Keep your kitchen stocked with convenience items and you'll be ready to throw together a healthy dinner in minutes.
7. Choose One-Pan and Slow Cooker Meals
One-pan dinners and slow cooker recipes are gamechangers and save your sanity from piles of dirty dishes at the end of the day. Toss up protein, veggies, and seasonings onto a sheet pan or throw into a slow cooker in the morning. By dinner, you have a delicious meal waiting for you and your family.
Try these easy go-to meal options for busy nights:
- Sheet pan salmon with asparagus and sweet potatoes
- Slow cooker chili with lean ground turkey and beans
- One-pan chicken fajitas with peppers and onions
8. Keep Protein a Priority
If you’re rushing between commitments, it’s tempting to rely on quick carbs, but you'll be starving an hour later. Prioritize protein in every meal and snack. Focus on eggs, turkey slices, a handful of nuts, or a WAYT Nutrition protein shake in the afternoon. Protein helps keep your energy steady, supports muscle recovery, and keeps cravings in check.
Enhance Your Health and Well-Being with WAYT Nutrition
Are you ready to hit your health and wellness goals and get on the path to success? Get the whole family involved! The goal is consistency, a positive mindset shift, and the right support, including good nutrition. If you need a boost, shop our entire selection of supplements now.