5 Back-to-School Meal Plan Tips
August 3, 2023By: Kayla Melanson
Categories: Nutrition, Your Wellness
School year schedules and activities can make eating healthy a challenge for busy families, students and teachers. With a little meal planning each week and following these five tips, it’s possible to eat nutritious meals while on the go.
- Be realistic. Start with planning only a couple of meals each week.
- Make a grocery list. Don’t buy more than you need. Check your freezer, pantry and refrigerator for proteins and produce already on hand.
- Prioritize healthy proteins. Incorporate fish twice a week and don’t forget beans, lean meats, lentils or tofu are great protein sources. These proteins are lower in saturated fats to keep your heart healthy.
- Eat your colors. Choose nonstarchy vegetables, like broccoli, cabbage, carrots, cauliflower, green beans or a lettuce salad for low calorie, fiber- and nutrient-rich foods.
- Prep early. Prepare what you can ahead of time, like chopping vegetables or marinading meats.
Remember, everyone has different preferences and nutritional needs. Make choices that work for your family. If you’re interested in learning more about eating well, talk to your doctor. They can refer you to nutrition counseling services offered at North Kansas City Hospital.
Sample Meal Plan
Swap out your preferred fruit, starch or vegetable.
Aim to eat 3-5 cups of fruits and vegetables daily.
| BREAKFAST | LUNCH | DINNER |
| Protein Overnight Oats (Recipe) |
Turkey, Lettuce and Cheese on High-Protein Wrap or Whole Grain Bread + Peach Slices |
Fish Taco Cabbage Bowls (Recipe) |
| Protein Overnight Oats With Fruit |
Turkey, Lettuce and Cheese on High-Protein Wrap or Whole Grain Bread + Peach Slices |
Grilled Pork Tenderloin + Small Baked Potato + Brussels Sprouts |
| Protein Overnight Oats With Fruit |
Turkey, Lettuce and Cheese on High-Protein Wrap or Whole Grain Bread + Peach Slices |
Leftover Pork Taco Bowls With Bell Peppers, Cabbage, Leftover Meat, Rice and Salsa |
| Protein Overnight Oats With Fruit |
Turkey, Lettuce and Cheese on High-Protein Wrap or Whole Grain Bread + Peach Slices |
Grilled Chicken With Mango and Avocado Salsa + Rice (Recipe) |
| Protein Overnight Oats With Fruit |
Tuna + Rice Cakes or Crackers + Leftover Avocado Salsa |
Loaded Caprese Grilled Cheese + Large Side Salad (Recipe) |
Snack Ideas
- Cashews + fresh or dried cherries
- Carrots + dip
- String cheese + orange slices
- Hummus + cucumbers and peppers
- S'mores Energy Bits
