Easing Back into Back-to-School
Ah, it’s that time of year again! I’m not sure whether to be excited or cry. As we work our way through August, the back-to-school season flies in with a whirlwind of activities. Some may be looking forward to getting back to their routine, while some (if not most of us!) are dreading the meal planning and prep that comes with it. With a bit of organization and creativity, this transition to making lunches and getting dinner on the table can be smooth and stress-free. This month and next, I’ll be sharing some of my top tips and tricks for meal planning and making packing lunches a breeze.
- Plan ahead
Dedicate a specific day each week to plan your meals for the week. Create a menu that includes breakfast, lunch, dinner and snacks for the entire week. This not only saves time but also ensures balanced and nutritious meals. You can email me at je**@*********************th.ca for a copy of my meal planning worksheet. Once your meal plan is set, make a detailed grocery list. This prevents last-minute shopping trips and helps you stay focused on buying only what you need.
- Prep in batches
Prepare large quantities of staples like grains, proteins and vegetables at the beginning of the week. For instance, cook a big pot of quinoa, roast a variety of vegetables, and grill some chicken breasts. These can be mixed and matched to create different meals throughout the week.
Portion out snacks such as nuts, seeds and fruit into small containers or bags. Make a weekly veggie bucket and portion out your dip (tzatziki or hummus). Having these ready to grab saves time during the morning rush and makes the healthy choice the easy choice.
- Get creative with lunch
- Bento boxes are a fantastic way to pack a variety of foods in a single container. Include a mix of proteins, carbs and veggies. Think chicken and rice with a side of steamed broccoli and some fruit.
- Create lunch kits inspired by store-bought versions. For example, assemble a mini taco kit with small tortillas, shredded chicken, cheese and a side of salsa.
- Layer ingredients in mason jars for easy, portable salads. Start with the dressing at the bottom, followed by hearty vegetables like cucumbers and bell peppers, and finish with greens at the top. When you’re ready to eat, just shake and enjoy!
Stay tuned for more tips next month on how to make the transition to back-to-school routines a breeze!
Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.
