For the Home: Back to School Meal Prep for Families
By: Jessica Varner, Nutritional Planner and
Consultant
It’s time to put away those bathing suits and break out the backpacks... that’s right; Back-2-School time is near. As parents and students wind down their summer vacations and festivities, families prepare for the school year ahead. This means homework preparation, scheduled pick-ups, and PTA meetings are in full speed. However, we can’t forget the importance of preparing healthy food options for our children and family in the mist of busy schedules; hence meal prep is key! Here are a few ideas you and your family can include in your Back -2- School meal preparation.
Balanced Lunch Options
The typical lunchbox includes a sandwich as the main “filler” to the overall lunch. Though, this is not a bad idea when considering lean meats, fat-free dairy, and whole grain breads; substituting a sandwich for a low-calorie/low-carbohydrate wrap is another healthier and easy option kids and adults can enjoy.
Wraps are easy to prep the night before or early in the morning with only a few ingredients and steps needed. All you need is a thin wrap, your favorite veggies, a lean protein, and light mayo, vinaigrette, or deli mustard to top it off. I particularly prefer thinner wraps with bold flavor like spinach, to lower my carbohydrate intake and add more earthy veggies with fiber (green veggies) to avoid that “incomplete” feeling. Pair your wrap with baked kale chips or oven-baked chips or pretzels, a small piece of fruit and/or greek yogurt, and you’re good to go – a balanced lunch parents will be proud of while at work and their children are at school.
Wraps are easy to prep the night before or early in the morning with only a few ingredients and steps needed. All you need is a thin wrap, your favorite veggies, a lean protein, and light mayo, vinaigrette, or deli mustard to top it off. I particularly prefer thinner wraps with bold flavor like spinach, to lower my carbohydrate intake and add more earthy veggies with fiber (green veggies) to avoid that “incomplete” feeling. Pair your wrap with baked kale chips or oven-baked chips or pretzels, a small piece of fruit and/or greek yogurt, and you’re good to go – a balanced lunch parents will be proud of while at work and their children are at school.
Healthy Go-To Snacks
Meal prepping healthy snacks on the go is another great tip to ensure kids and parents are eating frequently to keep the metabolism going throughout the day. Quick and easy snacks such as rice cakes with organic sugar-free peanut butter topped with oats, nuts, and raisins is one of my favorite go-to’s.
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Not only is this snack healthy and quick, but it’s also filling and delicious. Pair with a small almond milk or soy milk to increase your calcium intake. If your kiddo or other members of the family have a peanut allergy, a greek yogurt cup topped with fresh berries and drizzled honey is another nutritious option for an easy snack on the go.
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Managing the Sweet Tooth
We all know a lunchbox isn’t complete without something sweet. Typically we reach for the fruit snacks, cookies, and ice cream; however, healthier options like fresh fruit bowls filled with your favorite sweet fruit or frozen fruit, i.e. frozen grapes, tend to the trick. Natural sweetners versus artifical sweetners is the way to go - healthier, yet tasty!
Back-2-School is an exciting time for the entire family, make it even better knowing your family is on their way to a stronger and healthier school year. Enjoy meal prepping!
Just Eat!
Jessica
NutritionallyConnected
Connecting Communities one Bite at a time!
Find out more about Jessica on our Contributor's Page!
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