Meal Planning for Busy Moms

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While I mostly write about diabetes and intuitive eating, I want the focus of the next several posts to be more on feeding the family.

Mainly because this is one of my life’s biggest challenges. Even as a registered dietitian.

Enter meal planning for busy moms. Honestly, there are weeks I’m barely keeping it together. And it’s something I’m resolved to change. Busyness is not happiness, I can certainly say that.

But until I get my schedule pared down, I’ve got to manage the schedule to which I’ve committed. I’m a homeschooling, work-from-home mom of three.

To boot, my husband and I are very involved with our local baseball league. Then there’s football and volleyball pre-season activities.

Between the three kids, we are usually gone most nights. It’s easy to fall back on frozen pizzas or peanut butter jelly sandwiches for a few months. And we’ve been known to partake in the concession stand foods, not gonna lie.

Obviously, it isn’t the best for our health. And I’m feeding athletes who require specific nutrients and extra calories…from nutrient-dense foods.

Lack of planning is one of the biggest roadblocks to preparing a nutrient-packed meal.

How many times do we procrastinate meal prep because we just don’t know what to make? It can be overwhelming to come home from the events of the day and figure out what to have for dinner.

Let’s remove the barrier.

You can come up with a healthy meal plan—that suits your schedule. Here are some tips for meal planning for busy moms so you can ensure your family eats a balanced diet.

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1. Devote time to meal planning

First, you’ll need to devote a bit of time to planning out your meals for a given time.

Some people choose to do it monthly, some weekly, and some every few days. It’s ideal to do before you grocery shop, as you can plan your list accordingly.

I live rurally, so weekly shopping works best for us.

On Sunday evening or Monday morning, I’ll take 15-20 minutes to do my meal planning and make my grocery list.

I love this meal planner and grocery list magnet. You can list out what you’re going to make for each meal, and then make your shopping list. The list tears off for when you go to the store.

The kids add things to the list as we run out of things, so it’s been a good system for us.

If I go to the grocery store without a plan, I fail to get all of the ingredients needed for a full meal and spend a lot more than I’d like.

2. Check your calendar

You’ll want to know what you have going on during the week and how much time you have to devote to meal prep.

I’m a planner person. Don’t get me wrong—I don’t mind technology, but I’m still embracing the power of paper and pen. Anyone else?

On Sunday or Monday, I’ll fill out my weekly spread on my planner. Say I have a busy work day with sports practice to follow. I’ll plan on leftovers.

At least 1-2 times a week, we rely on leftovers. This saves the amount of cooking I need to do and makes for a quick and easy meal on a busy day.

3. Keep a list of meal ideas and get input from family

I have a list of meal ideas in the back of my planner.

If I don’t consult this list regularly, I will get into a rut with meals. We’ll have the same things on repeat (like tacos and spaghetti) and mealtime can get boring.

I’ll also get inspiration from Pinterest. Do you have a food board on Pinterest? I like to take a quick scroll searching for easy dinner meals to get new ideas.

Usually, I’ll ask my family for input also. My kids will let me know if we are low on cereal or snacks, and request certain meals.

My teens can also cook meals if they’re home when I’m out with one of the other kids. So I’ll ask if there’s anything they’d like to make.

Involving your children in the process is especially helpful if your child is a picky eater.

4. Take inventory

Check your pantry, freezer, and fridge to see what items you’ll need to make the meals you planned.

It may even give you some fresh ideas on what to make.

Don’t forget breakfast, lunch, and snacks. We raise beef cows and chickens, so my freezer is full of meat and we have an abundance of eggs.

Fortunately, beef and eggs can be whipped up into a meal in under 30 minutes. I just need to make sure I have the complementary items like sides and pantry staples.

In the summer, I garden and grow many different veggies. I’ll try to plan around those to make the best use of what I have.

5. Make your grocery list

The grocery list is an essential part of meal planning.

Of course you can pop in the store and grab what you think you’ll need. But it’s likely you’ll forget something. And spend more money.

I don’t know how many times I’ve picked up a few things, only to find out I don’t have the integral ingredients to make a full dish.

I’ve got to have a list.

While I love this meal planner/grocery list, I also like to make a running list in the Walmart app or wherever I’m planning a grocery pickup.

When I’m planning to go in-store, I try to organize my list according to the order of the store. If I don’t, I’m zig-zagging all over—not an enjoyable experience.

6. Check ads and prices

Some weeks I just want to have one stop and be done with my shopping. After living rurally for so long, being in town gives me anxiety.

But I’ve also got a budget to consider. Feeding three kids and a hungry husband isn’t cheap.

So I’ll check the store ads to see where there are deals. You can check online at the following websites:

• Walmart
• Meijer
• Kroger
• Aldi
• Winn-Dixie
• Publix
• Albertsons
• Costco
• Sam’s Club
• Target

This particular week, a couple of the things I needed were on sale at Aldi. I’ll make a note on my list so I remember to get those things there. I’ve learned from experience that I will not remember if I don’t write it down!

7. Shop

This is my least favorite part, how about you?

I know some people really enjoy grocery shopping. Not me. Between the crowds, my kids asking for EVERYTHING, and spending more money than I’d like, it can be stressful.

However, it’s much more tolerable with a thought-out plan. The organized grocery list makes a big difference.

Grocery pick-up is great for those weeks when I’m stretched thin. I’ll just create my order while I’m doing my planning and pick it up when I’m in town for another errand.

But there is a benefit to going into the store. I get to really evaluate the prices and quality of the food. No one picks out produce the way you like it the same as you.

Most stores I shop at will give the price per unit, which is helpful when trying to get the best deal in a hurry.

8. Meal prepping for busy moms

Now that you have your meals planned, you can head into your week knowing exactly what you are going to make.

While I’m cooking, I’ll think ahead to lunch so I only need to cook once to eat multiple meals.

For instance, I like to cook extra protein, like steak bites and chicken breasts or thighs. That way I can add them to salad for an easy lunch.

I’ll do the same when I’m prepping sides like rice or potatoes. I’ll cook more than I need to store in containers in the fridge for a grab-and-go lunch.

Remember that you don’t have to stick to your plan exactly. Things will come up, and that’s okay.

There’s rarely a week when we eat exactly what I planned. Things shift. But I have all of the ingredients I need to make that meal another day.

Don’t know what to make for dinner? Do you struggle with meal planning for your family? I’d love to help you plan nourishing meals for you and your family.

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