Organised October Family Meal Planning
I don’t know about you guys but when that dreaded question rears its head in our house, eyes start rolling and moody responses come from the depths of our souls….
‘What do you want for dinner?’ Arghhhhhhh. Followed by the agony of ‘Nah I don’t fancy that’ to ‘Shall we just get take away?’
As a Registered Nutritionist, guess what, this even happens in my house! Yes, I am human and I can find myself in a food rut too. That said, I also happen to have some solutions and suggestions to help you, and I, navigate this.
Top Tip KEEP THINGS SIMPLE
We have all heard that meal planning is useful. This is typically where most folks will give up. They know that this could be useful but the actual activity of the family meal planning doesn’t happen. So go grab your pen and paper (if you are old school like me!) or your fancy electronic device or even better order yourself a whiteboard and some wipeable markers that can stick to the fridge or hang on the wall.
Start by sectioning out the days of the week, split into mealtimes and snack times. Make the decision whether you will lead the pack and be the decision maker or whether you involve family members (brace yourself for that option and add extra time!) Depending on the ages and stages of some children, this can be a great way to encourage kids to get involved in various life skills such as making a shopping list of ingredients, looking at recipe books or online, going to the shop and so on.
Here are some healthy meal plans designed for families, focusing on balance, variety, and wholesome ingredients. These plans may help establish sustainable healthy eating habits for everyone, including children. Each meal is designed to be nutrient-dense, simple, and family-friendly. I have not included quantities or amounts as this will be different for every household. What I do suggest is to eyeball your ingredients, decide roughly what you think is appropriate for each person AND then make extras!
Top Tip LEFTOVERS ARE LIFESAVERS!
Make extra, portion up and freeze for those days you are short on time, or someone is poorly or whatever is happening because life happens. Be prepared and stocked up. Leftovers are also super useful for next day lunches. Take to work or pop into a flask, lunchbox for kids. I have more resources for children’s lunchboxes, that’s another blog in itself!
The following are ideas, you can mix and match. You can add or subtract. Use these as starters for inspiration, modifying for any dietary requirements, personal tastes and so forth. If you need help with this, please reach out.
Meal Plan 1:
- Breakfast: Greek/Coconut Yoghurt Parfait
-Ingredients: Plain Greek yoghurt, fresh berries (strawberries, blueberries), granola (low sugar), honey or maple syrup (optional), chia/flax seeds.
* High in protein and probiotics, with fibre from berries and chia seeds.
- Lunch: Turkey and Avocado Wraps
-Ingredients: Whole wheat tortillas, sliced turkey breast, avocado, spinach, tomato slices, hummus spread.
* Provides lean protein, healthy fats, and veggies, making a balanced and portable meal.
- Dinner: Baked Salmon with Quinoa and Roasted Vegetables
-Ingredients: Salmon fillets, olive oil, garlic, lemon, quinoa, broccoli, carrots, peppers.
* Salmon is rich in omega-3s, quinoa provides a complete protein, and veggies are packed with fibre and vitamins.
- Snack: Fresh Apple Slices with Almond Butter & Sprinkle of Cinnamon.
* A great source of fibre and healthy fats, making it a satisfying and energising snack.
Meal Plan 2:
- Breakfast: Porridge with Banana and Nuts
-Ingredients: Rolled oats, almond milk, banana slices, walnuts, cinnamon, chia seeds.
* Oats are a great source of fibre and slow-releasing carbs, while nuts provide healthy fats and protein.
- Lunch: Grilled Chicken Salad
- Ingredients: Grilled chicken breast, mixed greens (spinach, lettuce, rocket), cucumber, cherry tomatoes, feta cheese, olive oil and lemon dressing.
* High in lean protein, and full of fibre-rich veggies and healthy fats from the olive oil and feta.
- Dinner: Whole Wheat Pasta with Veggie Tomato Sauce
- Ingredients: Whole wheat pasta, homemade tomato sauce (tomatoes, garlic, onions, olive oil), spinach, courgette, mushrooms, grated Parmesan. *Could add meatballs or chicken pieces or cooked sausage or plant-based sources to increase protein sources.
* Whole grains provide more fibre and nutrients than refined pasta, and the veggie sauce is packed with vitamins.
- Snack: Veggie Sticks with Hummus
- Ingredients: Carrot sticks, cucumber slices, peppers, homemade or store-bought hummus.
* A fibre-rich snack with plant-based protein from the hummus.
Meal Plan 3:
- Breakfast: Smoothie Bowls
- Ingredients: Spinach, frozen mixed berries, banana, plant milk (almond, cashew) ground flaxseed, topped with granola, coconut flakes, and sliced strawberries.
* A fun way to pack in fruits, leafy greens, and healthy fats in the form of a smoothie.
- Lunch: Quinoa and Black Bean Tacos
-Ingredients: Quinoa, black beans, salsa, avocado, lettuce, whole wheat tortillas.
* These tacos provide plant-based protein, fibre, and healthy fats, and are a great way to reduce meat consumption.
- Dinner: Stir-fry with Tofu and Brown Rice
- Ingredients: Tofu (or chicken or salmon), brown rice, bell peppers, snap peas, carrots, soy sauce, ginger, garlic, sesame oil (used sparingly), sesame seeds.
* Tofu/chicken/salmon provides protein, while the veggies are rich in antioxidants and the brown rice offers fibre.
- Snack: Greek/Coconut Yoghurt with Honey and Almonds
* A protein-packed snack with a bit of sweetness from honey and healthy fats from almonds.
Meal Plan 4:
- Breakfast: Scrambled Eggs with Veggies
-Ingredients: Eggs, spinach, peppers, tomatoes, mushrooms, whole wheat toast, avocado slices.
* Eggs provide high-quality protein, while veggies add fibre and important vitamins. Avocado provides healthy fats to keep you full.
- Lunch: Lentil Soup with Whole Grain Bread
- Ingredients: Lentils, carrots, onions, celery, garlic, vegetable broth, whole grain bread.
* Lentils are a great source of plant-based protein and fibre, making this a filling and nourishing meal.
- Dinner: Grilled Chicken and Sweet Potato Wedges
- Ingredients: Grilled chicken breast, sweet potatoes, olive oil, paprika, green beans, or broccoli (steamed).
* Sweet potatoes provide complex carbs and vitamins, while chicken is a lean source of protein. Roasted veggies add fibre and antioxidants.
- Snack: Cottage Cheese with Pineapple
-Ingredients: Cottage cheese, fresh pineapple chunks.
* A refreshing, protein-packed snack that’s also sweet and filling.
Meal Plan 5:
- Breakfast: Avocado Toast with Egg
- Ingredients: Whole grain toast, mashed avocado, poached or boiled egg, chilli flakes, lemon juice, nutritional yeast flakes.
* Avocados provide healthy fats, and eggs are a great protein source. Whole grain bread adds fibre. Nutritional yeast has B12, useful for those eating plant-based foods.
- Lunch: Chicken/Tofu and Veggie Skewers with Brown Rice
- Ingredients: Grilled chicken breast/Tofu, courgettes, red onions, cherry tomatoes, peppers, brown rice.
* Grilled lean protein with a variety of vegetables and whole grains makes this a satisfying and nutrient-dense lunch.
- Dinner: Baked Cod with Steamed Asparagus and Mashed Cauliflower
- Ingredients: Cod fillets, lemon, garlic, steamed asparagus, cauliflower, butter (or olive oil), garlic powder.
* A low-calorie, high-protein meal, with nutrient-dense cauliflower acting as a low-carb alternative to mashed potatoes.
- Snack: Mixed Nuts and Dried Fruit
- Ingredients: Almonds, walnuts, dried apricots, prunes, dates, raisins (watch portions to avoid excess sugar).
* A great combination of healthy fats, fibre, and natural sugars for energy.
More Top Tips:
1. Involve Kids: Let children help prepare meals; it encourages interest in healthy eating.
2. Meal Prep Together: Set aside time to meal prep with the family for the week to reduce stress and ensure balanced meals.
3. Eat Together: Family meals foster good eating habits and a positive relationship with food.
4. Encourage Balance: Teach balance, moderation, and variety by serving different food groups at each meal.
5. Limit Processed Foods: Focus on whole, minimally processed foods and limit sugary snacks and beverages.
These plans offer a range of healthy, easy-to-make meals that the whole family can enjoy while helping everyone develop good habits around balanced eating.
Sally Munro is a Registered Naturopathic Nutritional Therapist, Yoga Teacher and Director of Simply Swim Aberdeen swim school. Working with clients of all ages and stages of life, Sally focuses on the simple steps you can take towards improving your health and wellbeing.
website: www.sallymunro.co.uk
email: hello@sallymunro.co.uk
Instagram: @salthewellnesswarrior
Facebook: Simply Swim Aberdeen