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01.08.2015
It is the third full week of January, so you should have 3 meal plans under your belt by now.
Have you noticed that one hour of planning a week can save you about ten headaches during the week?! If you are still struggling with planning your meals, ask yourself what it is that is holding you back. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Welcome to The Muffin Myth - a vegetarian food blog focused on healthy food for busy people. 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. Ten Healthy Lunch Packing TipsMake school lunches a breeze with these ten healthy lunch packing tips. 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.
My Weekly Meal Plan: Gwen MostynIt’s easy to get stuck in a rut when you’re preparing endless meals to feed a hungry family, so whenever cooking starts to feel like a chore I turn to the GH website to find inspiration for new ways to use familiar ingredients, as well as dishes I’ve never tried before.
Monday: Teriyaki chicken with noodle saladI’m always looking for healthy recipes that I can tailor to suit each of my children, and this Teriyaki chicken with noodle salad is really easy to customize by using different vegetables, more or less chilli, or even replacing the noodles with microwaveable rice or a tortilla wrap for one or other of the boys.
Tuesday: Spicy fish couscousI’m always surprised that my children can show genuine fear in the face of a Brussels sprout and yet love the strong flavours of curry and other spicy foods! Wednesday: Roasted vegetable frittataI like to have at least one meat-free supper a week and this Roasted vegetable frittata makes a really tasty and hearty meal that’s not only quick and easy but also very economical. Friday: Chicken and bean soupFriday is the night when we all need to take a breath after a busy week and relax. Sunday: Lamb and orzo stewThere’s something very comforting about making stew when it’s cold and grey outside, and this Lamb and orzo stew is a real winter warmer. All the latest on Food, Fashion & Beauty, Money, Health, Travel, Homes & Gardens and Books. Please tick if you would prefer not to receive news & special offers from Hearst Magazines UK, publisher of Good Housekeeping. Please tick if you would like to receive news & special offers from selected partners of Hearst Magazines UK.
Thursday will be a half day at the office, so I’ll make myself lunch when I get home, and Friday is a holiday here. Kraft has announced they’ll be removing artificial colours and preservatives from their Kraft Dinner in 2016.
Shared it on social media and to my daughter studying Social Anthropogy at St Andrews University.
I believe in a real life, fad-free approach to nutrition, and draw on my background as nutritionist to help people know what they're eating. 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. This quick and easy Spicy fish couscous is a real hit, and it’s a good way to include fish in the week’s menu. By the end of the week I often have a random assortment of ingredients left in the fridge that I’m keen to use up, so this flexible Anything-you-like pasta dish is perfect. For me, comfort food means a steaming bowl of hot soup with some lovely crusty bread to dip in it.
Steak with creamy mushroom sauce is all my husband’s favourite food on a plate – just add wine, candles and sleeping children for marital bliss!
Once it’s in the oven there’s plenty of time to bake a sweet treat with the children and Blondies are our current favourite. Thursday April 30th is known as Valborg, historically a Viking fertility celebration where the arrival of spring was celebrated with bonfires at night. 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. This Chicken and bean soup is quick to prepare and is just what we want on a cold February evening. The fires were intended to scare off witches and evil spirits, but they also scared off predators such as foxes before the livestock were let out to graze on May 1st. These days, Swedes tend to look at this holiday as a chance to welcome Spring and light evenings back after a long winter. 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. That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn.
Everyone has barriers, but I encourage you to find something that will motivate you to get you over that barrier.



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