Packing healthy lunches that your kids actually want to eat is challenging. Finding time to make lunches each night is also challenging. Want to make it easier? Spend a few hours on Saturday or Sunday prepping lunch items for easy grab-and-go options.
In my previous blog, Healthy Grab-and-Go Breakfast Options, I shared tips for making mornings less stressful and for creating healthy, easy breakfast options. This blog focuses on lunch. Each night my kids and I pack our lunches for school to help us get out of the house on time. See my post 3 Tips for Making Mornings Stree Free to help create a routine that tames the morning chaos.
3 Elements for a Good Lunch
Protein
The first element to consider when packing lunches is protein. I keep a wide variety of protein options stocked in my fridge and freezer. These items include: lunch meat, hard-boiled eggs, Greek Yogurt, and nut-butters. These items are the foundation of the lunch. My daughter likes Peanut Butter and Jelly, so I make and freeze a week’s worth of sandwiches that she can grab and toss in her lunchbox. Freezing them in individual bags keeps them fresh and saves time while packing. Here are the instructions from my How to Make and Freeze Homemade Nut Butter Sandwiches.
My son prefers wraps. I’ll often have him make 2-3 and then we put them in individual lunch containers labeled with his name.
Fruits and Vegetables
Not going to lie…it is a challenge to get my kids to each enough fruits and vegetables, and it isn’t because they don’t like them–they do, but they don’t like the time it takes to wash, cut, and pack them. So, each week when I get home from the grocery, I immediately peel, chop and bag individual servings of our fruits and vegetables. Everyone eats them because they are easy. Once they are bagged, I place them in a bin in the fridge, and the kids just grab-and-go.
Peel and cut your bulk fruits and vegetables into individual portions.
A well-stocked fruit bowl on the counter holds clementines, bananas, apples, and kiwi to also add to the lunch bag.
Snacks
The last element for a healthy lunch is some sort of snack or treat. In my pantry, I have a large basket that contains an assortment of (mostly) healthy snacks. The items vary but usually contain an assortment of granola bars, protein bars, applesauce, pretzels, Goldfish, and fruit snacks.
Packing the Lunch
Over the years we have developed a system that kids know they must include 1 item from each category. They choose a protein option, a fruit or vegetable option, and a snack option and round out the lunch with a juice box or water bottle.
Packing lunches the night before helps make the mornings easier and prepping the lunch items over the weekend makes the evenings easier.
It should be obvious right, so why am I writing a blog that shows you how to make and freeze PB&J. Why? Because who wants to pay $5 for a box of 4 frozen sandwiches when you can make them yourself for so much cheaper.
My entire family loves Peanut Butter and Jelly. I willingly admit that I have grabbed a sandwich or two for my lunch when I get tired of eating salads and grown-up lunches. What’s not to like? Nothing right, and if you make your own, you can use whatever type of nut butter you want, whatever type of bread you want, and whatever type of jelly you want. Think of the combinations–Sunbutter and grape jelly on gluten-free bread, or Hazelnut Spread with bananas on whole wheat–the combinations are endless.
These make and freeze sandwiches are a staple and one of the protein options for our weekly school lunches. Read my How to Prep a Week’s Worth of School Lunches or 3 Tips for Making Mornings Stress Free to help create a routine that tames the morning chaos.
Step 1
Gather your supplies.
Step 2
Determine how many sandwiches you want and then lay out the bread. Next, apply the Nut Butter and Jelly and make the sandwiches.
Step 3
You have some choice here depending on what tools you have available. I have a square press that seals my sandwiches. You could also just freeze them whole or cut off the crusts (we all know little kids don’t eat the crusts).
Step 4
Either place in individual bags and then place in a larger bag (I use the empty bread bag). Or, if you prefer you can wrap in wax paper and place in the larger bag.
Place the sandwiches in the freezer and take out individual sandwiches as needed. Keep in mind these do need to thaw, which is why they are perfect for school lunches, but if you are planning to use them while at home, plan ahead and put them out in the morning.
Have fun and be sure to let me know what your favorite combination is. Mine is dark chocolate peanut butter with sliced strawberries on whole wheat sourdough. Yum!
Are mornings chaotic? Do you have multiple drop-offs before you head to work? Most of us do, so how do you tame the chaos and still offer healthy, protein-filled options for breakfast? Interested? Read on for tips, tricks, and simple meal prep.
So, whoever decided that basketball practice should start at 6:30AM each weekday obviously is not in charge of breakfast and school drop off. It is one thing to get myself out of bed at 5:30 and make breakfast, but it a very different experience to haul a 13-year-old boy out of bed that early. Let’s be honest and acknowledge that a fully cooked, sit down breakfast is probably not going to happen, so what are the options?
This week’s options are eggs, breakfast cookies, pumpkin protein muffins with the addition of fruit.
Eggs
Hard-boiled eggs are great options for a quick, protein-filled breakfast or snack. I make a dozen at the beginning of the week. I make the eggs in the Instant Pot which is the quickest and most convenient way I have ever used. I just add 1 cup of water, stack my eggs, and select the egg setting. When the eggs are finished, do a quick release and then place the eggs in an ice-water bath to stop the cooking.
I also use the instant pot to make Cheesy Egg Bites. You need silicone molds to create these delicious options. Store the eggs in an airtight container in the fringe and your family can microwave 1-2 each morning for a healthy, protein-packed grab-and-go breakfast.
A single egg has 7 grams of protein.
Protein Packed Breakfast Cookies and Muffins
Eggs are nice, but my daughter prefers muffins or breakfast cookies. The healthy store-bought options are nice but full of sugar and really expensive. I can make healthy breakfast cookies and muffins for a fraction of the price and with the same or even more protein. This week I made Oatmeal Almond Butter Chocolate Chip Breakfast Cookies. I added ½ cup of Collagen Protein to increase the protein already found in the nut butter. The only sugar found in the cookie is in the chocolate chips. These small, portable cookies are a favorite snack in between school, games and practices in addition to great breakfast options. Don’t tell my kids, but I used pumpkin puree instead of bananas to bind the cookies, so not only are these full of protein but also contain a serving of vegetables.
Breakfast Cookies
The other half of the can of pumpkin I used in the muffins. Again, the combination of oatmeal, whole wheat flour, honey, pumpkin, almond milk, and spices makes a delicious, healthy muffin. Like with the Breakfast Cookies, I snuck ½ cup of protein into the recipe to boost the nutrition.
Healthy Protein Pumpkin Chocolate Chip Muffins
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Meal Prep for the Busy Family
Coffee and Calendars is here to share tips and tricks for organizing modern family life .
January brings a slew of dietary goals and most of us are re-committing to healthy eating and cooking. Sure baking cookies, pies, and cakes are a great way to celebrate the Holiday season, but the crisp days of January bring a yearning for food that is both comforting and healthy. Yet, this week we are celebrating my husband’s birthday and watching the Buckeyes play in the National Championship. O-H-I-O!. How do you create healthy, daily meals that are still celebratory?
We have a birthday tradition that the person turning a year older gets to choose dinner on the night of his or her birthday. My husband has requested Loaded Chicken Quesadillas. My son wants pizza for the National Championship and my daughter asked for her favorite salad this week. What do they all have in common? Chicken! This week’s menu focuses on comfort food and flavor, and allows you to prep your protein once and use it for 3 different meals. Having the protein prepped speeds up the nightly cooking process and helps get dinner on the table in 30 minutes. On Sunday night or even Monday afternoon, toss some chicken in the crockpot or a pressure cooker and cook it until it is tender. I plan on using about 4-5 chicken breasts, but thighs or tenders would work as well. Once the chicken has cooked shred it and store it for later use. I don’t season at this point, so I can use it for multiple dishes and flavors. This week I will use the chicken in Individual Homemade Pizzas, Loaded Chicken Quesadillas, and a Mexican Flavored Cobb Salad.
Fun and Festive Weekly Meal Plan
Pizza and football are American traditions. My family loves pizza, but we all don’t like the same toppings. The solution? Individual homemade pizzas. I keep homemade pizza dough in the freezer in individual balls to use for this type of occasion. You can easily substitute your own favorite healthy pizza crust and even buy them in the store to save time. The next step is to prep your toppings. I place the toppings in individual bowls or on various cutting boards and then everyone creates their own pizza. Our favorite topping combinations include: Barbecue Chicken with Mozzarella and Cilantro–Pesto, Chicken, Bacon, and Tomato– Black Olives, Peppers, Onions, and Cheese– and –Just Cheese.
I love this because everyone gets what they want and everyone is happy. Once the pizzas are cooked (about 16-20 minutes at 425) I will cut them and then move them to platters to take downstairs for the game.
Quesadillas and a Cobb Salad
Tuesday’s Loaded Chicken Quesadillas also allows for individual choice. At this point, I will reheat the chicken in a bit of Olive Oil and add about 3 Tablespoons or Taco Seasoning. Dinners for both Tuesday and Wednesday have a Southwestern, festive flavor, and this small step punches up the heat. As with Monday’s pizzas, the Quesadillas allow for individual choice. Chop up the toppings and place in bowls, and have a variety of different tortillas (family favorites include, whole wheat, spinach, and cauliflower tortillas). Topping choices include: chicken, bacon, black beans, spinach, tomatoes, avocado, cilantro, and cheese. I set these up on the griddle and cook each to order. Create a nice side salad or fruit salad to complement the Quesadillas and you have a quick healthy meal. You can also use left-over pizza toppings for Monday to save time.
Wednesday’s meal uses the last of the chicken and will use the last of the toppings from earlier this week. I will heat some frozen grilled corn, boil a few eggs to chop for the top and each person will make a salad. You may ask why I have so many dishes that allow for individual choice, and the answer is that we do not always eat together during the week. My husband teaches two nights a week, my daughter has dance, my son has basketball practice and we all have gym workouts at various times during the week. These types of meals let everyone build a fresh dinner when they get home from their various activities.
Thursday’s meal is a Quinoa and Veggie Power Bowl. I will roast whatever vegetables we have left from the week, make a batch of Quinoa and again, everyone will build a bowl, with their favorite ingredients. If there any chicken left from the week that can be added or this can be a vegetarian dish is preferred.
Weekend Cooking
Weekends give me a little more time to cook and experiment, so I can make dishes that take a little more time. Saturday’s dinner is a Ramen Stir Fry with fresh vegetables and Sunday is a Vegetable Pot Pie with Homemade Whole Wheat Bread. Ramen you might think? How is that healthy? There are various types of Ramen available other than the dry, seasoned packs you might remember from your youth. My ramen noodles are Brown Rice and Millet and can be picked up at a natural grocery store. You could easily substitute Soba Noodles for added protein if you can’t find whole-grain ramen. On Sunday, I will toss a cornucopia of root vegetables into the crockpot with vegetable broth and seasoning and let them cook for 5-6 hours. I may try to convince my daughter to make the bread, but it will depend on how much homework she has. If not, I’ll get it started and our afternoon will be filled with the delicious smell of baking bread. Yum!
Fun, festive meals with individual choices make for a happy and healthy family. Happy New Year.
It is the last week of summer vacation for me. I’m heading back to the classroom next week.
My district has opted for a hybrid model, so I’ll be navigating both the digital and face-to-face world at the same time. I hesitate to plan beyond September because of the uncertainty around returning to the classroom; this is difficult for a planner like me. So, how am I spending my last week of vacation? Zoom meetings (3 so far) to plan the upcoming school year, trying to decide what to move back into my classroom and what to leave at home, haircuts for everyone, and creating a two-week schedule for my family who will still be at home. Everyone has gotten used to Mom being home all the time, and it will be a shock when I leave for work on Monday, and they have to fend for themselves. I know many parents are in the same situation. How do you transition back to work and school while still maintaining support and accountability for your children? For my family to be organized–I must be organized. This week I am focusing on setting up monthly and weekly calendars for the family, teaching my son how to complete more complex household chores, and reestablishing academic expectations.
The next two weeks are a trial run for when the kids go back to school. Let’s be honest; it is also a trial run for my husband to see how he handles being the parent at home full time. We are blessed that he can work from home until January. I am also going to be honest and say that even though he is home, I fully expect my kids to call or Facetime me if they need help. To mitigate that, I’m going to give them select 30 minutes time periods during the day that I will be available for their questions and they can call me if they really are stuck on an assignment. I will build it into my day and then add an hour or two in the evening to finish up my grading and planning. Is it ideal? No. But what in the year of 2020 is ideal?
I work in one local district and my children attend another, so we are not following the same schedule. I am in the classroom 5 days a week at least until October and they are in the classroom two days a week. We have always had a family calendar, but it highlights big events and not the daily to-do-list. Because I am no longer responsible for most of the daily to-do-list, we needed a family command center that houses the weekly schedules (pick-up, drop-off, football, dance, vet appointments, hair cuts, etc.) and the daily expectations for each child.
The command center houses the new weekly calendar and two chore charts. The calendar lists each activity by day has room for notes and papers. The chore lists are printed lists in a clear plastic sleeve hanging on clipboards. The clear sleeves allow each child to check off the daily chores and then we can wipe them clean each week. I have listed daily, weekly and optional chores for each child. When school starts for the kids I will update the chart and we will create a daily schedule to meet their needs. I like that the charts are reusable and that they can track progress each day.
To get them ready for this new chore chart, I spent a portion of this week teaching my 12-year-old son how to clean bathrooms and to cook some basic dishes. The additional responsibility is good for him and will decrease my stress level.
What is also going to decrease my stress level is my continued meal planning and now lunch meal prepping.
Weekly Lunch Prep
Meal prepping is also a time saver during the week. It took me about two hours on Saturday, but I have an entire week’s worth of lunches and snacks prepped for the week. Each evening when I pack my lunch I just need to grab the pre-prepped containers and toss them in my lunch box. Lunch options this week include: Greek Yogurt, Hummus and Pretzels, Cheese and Crackers, and hard-boiled eggs. Snacks and additional lunch items include: sliced carrots and apples, mixed berries, clementines, dark chocolate, popcorn, walnuts, and dried fruit and nut packs.
My weekly meal menu is posted on the fridge and my daughter is increasing her cooking duties to two nights a week instead of only one.
Weekly Menu
My final task before school starts on Monday is to pack my car the evening before. All of my boxes and bins are in the trunk all I have to do on Monday morning is to Mask-Up and grab my purse.
These pre-planning steps take time, but pay off in the end with the additional time I get to spend with my family each evening. Happy organizing.
Back-to-school professional development starts next week, so my schedule just radically changed. Whew, I’m not sure I’m ready for this. I look at this as a trial run for the Fall. We still do not know what type of learning, distance or in-person, we will be doing, so trying to plan is futile. So, I am taking this week as a sort of trial run. How do I feel after Zoom sessions from 8-4 each day? Do I have time to toss something in the crockpot, or throw together a marinade? Contemplating these questions, this week’s menu reflects some simple meals and some plan ahead meals.
We begin on Monday with a California Salad with Italian Grilled Chicken Strips. At lunch, I’ll toss some chicken breast tenders into a bag with about one cup of a good quality Italian Salad Dressing and let them marinade until we get back from the gym at 7:30. The salad consists of mixed greens, avocado, dried apricots, almonds, and goat cheese. You can switch out the dried fruit and cheese for your favorites or whatever you have on hand. My husband will add Blue Cheese to his salad. This meal will quickly come together in the evening. If I remember, I will pick the greens, wash them, and set them out to dry before we leave.
Tuesday is my daughter’s day to cook, and she has chosen Caper Butter Tilapia with roasted potatoes and green beans. Anything with butter is bound to be good. This recipe is a sheet pan meal that makes for a quick clean-up when finished. Wednesday is another late night, so a plan ahead dinner is key to easing my stress. Grilled Pork Chops with Spiced Orange Sauce and a medley of summer squash requires planning ahead but will make it worth it when I come home Wednesday night and can just pull the meal out of the fridge. The Pork Chops need to marinate for at least 6 hours and can marinate for up to 24, so I plan to make the marinade while my daughter cooks dinner on Tuesday, so they are ready to toss on the grill when we get home.
The tilapia I buy comes in a bag of six, so I always have two left. I plan to add the two from Tuesday with the pieces from the previous bag and make Fish Tacos for Thursday. Toppings will include whatever veggies are in the house. Everyone will build his or her own taco. Friday means a break from cooking for me, so happy cheat day.
I let my son pick his favorite dinners for the weekend, and he chose Baked Tacos and Spaghetti with Turkey Meatballs. Spaghetti is easy to make, hearty and quick, so this is a good dinner after our Sunday hikes. We usually spend an hour or two hiking at a State Park, so this is a great recovery meal that is easy to make. As always, search Pinterest if you are interested in making any of these meals. My goal for next week is to tweak one of my favorite recipes and share it with everyone.
As much as I like to cook, coming home from work or the gym and getting peppered with “What’s for dinner, Mom?” isn’t what I want to hear when I walk through the door. After dropping my bag, I next go stand in front of the fridge and stare–hoping inspiration will strike. Or I’ll look at a recipe, and find I’m missing an ingredient. How do I avoid this and decrease my stress at the end of the day? A weekly meal plan.
Why Meal Planning is Beneficial
Meal planning is beneficial for many reasons, and for me, it takes the guesswork out of what to make for dinner each night. We are less likely to eat out and more likely to eat healthy if everyone knows ahead of time what is on the menu. Additionally, my meal planning functions as a family calendar and schedule. It helps me choose Slow Cooker meals on nights when my kids have back-to-back activities. A simple meal in the crockpot allows a wholesome and healthy dinner to be ready when we are. Finally, I find meal planning helps me stay within my monthly food budget. When I plan my menu, I also plan my shopping list. I know what I need to purchase and only what I need to purchase. It keeps impulse buys out of my shopping cart, and it keeps us from eating out because we don’t know what to fix for dinner.
Where to Start
Step 1
Begin by recording the weekly schedules and activities for your family. I use a small magnetic whiteboard to record all activities and my menu. Why? It allows me to plan for nights I may be busy–a good night for leftovers, sandwiches, or a slow-cooker meal.
Step 2
Check the fridge and freezer.
Take stock of what you have and what needs to be eaten in order to avoid waste. Do you have a package of ground turkey in the freezer or a package of asparagus that is getting soft? If so, make a note and plan around those ingredients.
Step 3
Gather your recipes.
Browse your favorite cookbooks, magazines, and Pinterest sites. I have several Pinterest boards based on food groups and food types. During the Fall, I use my Slower Cooker Board more often than my Grilling Board, and in the Spring and Summer, we tend to eat more salads and lighter meals.
Step 4
Build your menu
Step 5
Make your grocery list and do your shopping for the week.
Step 6
Post the menu where you and your family can see it.
Weekly Tips
Sample Menu for July
Posting the weekly menu and schedule reminds everyone of their responsibilities.
Tips for Monday are to make your quinoa ahead of time. You can also substitute your favorite rice or other grain. If you are in a hurry, there are many 90-second healthy rice options that cut your prep time down. Also, use whatever vegetables you have on hand. I added beets and carrots to our bowls because everyone likes them. Just toss your veggies in a bit of olive oil and roast for about 45 minutes or until tender. I usually set the oven at 425.
Tuesday’s tips include making your pizza dough ahead or keeping a good quality frozen dough in the freezer for Pizza Night. We usually do some sort of flat-bread or pizza once a week, and having the dough in the freezer is helpful. I will often make a double batch of my Whole Wheat Pizza Dough and freeze half for later use.
Wednesday is pretty straight forward. Season and grill some chicken breasts or tenders and top with your favorite veggies and condiments. Set everything out on the counter and let your family build sandwiches. I added some leftover pesto from Tuesday’s pizza to my sandwich, topped it with sliced tomatoes from my patio garden pots, and finished with a slice of mozzarella cheese. Yum!
Thursday’s meal is my go-to when I forget to plan ahead or if I want a quick vegetarian option. Like Monday’s bowls, the frittata uses any vegetables that I have left at the end of the week. This week we are using up asparagus, zucchini, and tomatoes. I also added fresh basil, thyme, and oregano from my herbs growing in the sunroom. Dried Italian Seasoning also works, or whatever your favorite seasoning combination is.
Cheat Day is practically a national holiday in our house. It is the one day a week where we eat out for dinner and we allow ourselves to splurge on a dessert or two. That isn’t to say we do not have snacks during the week, but the grown-ups at least try to eat healthy six days a week and then treat ourselves on the seventh.
Saturday is a great day for a cookout and this week Turkey Burgers are on the menu. You can purchase them pre-made in the fresh or frozen aisle or make your own. I made mine with cheddar, bacon, and BBQ sauce.
Leftover Day is also a good idea, and you can place it on any day you want. During the school year, Leftover Day seems to be Tuesday. I think it is because I have more time to cook during the weekend and tend to make larger meals with more leftovers. During the summer is rotates. This week it is Sunday because we have been hiking, and the last thing I want to do when I come home after a long, hot hike is to cook, so Leftover Day it is.
Here’s my menu for the week. I have recipes from various sites, cookbooks, and family favorites, so if you are interested in any of these, I suggest looking at Pinterest. You can see that I also have my family activities for the week noted. This helps me know who’s turn it is to cook and when and where we need to be.
Wrap Up
However you design your weekly meals, the planning is what is essential. Knowing what to fix takes the guesswork out of the process at the end of the day. Give it a try. What do you have to lose? Nothing really. And, what do you have to gain? A step in taming the chaos and perhaps even a well-deserved break with your favorite cup of coffee.
