Meal Planning for the Busy Family

  With school kicking off and your busy work day, it’s hard to get the whole family eating happy healthy meals everyday! We don’t all have time to cook eggs, bacon, and pancakes every morning, but there’s a bunch of different meal plan ideas you and your family can make ahead to avoid just handing out granola bars (and this goes for lunch and dinner as well)! Here are a few of our favorite meal planning meals to make everyone in your family happy and full! 

 

Breakfast Option 1: Quiche Bites

Ingredients:

Cooking spray

Tablespoon olive oil

¼ c. diced onions

1 c. fresh spinach (rinsed)

½ c. shredded cheese of choice

¼ c. Milk

Salt and pepper

4 large eggs

How to:

Preheat oven to 350°

Coat 6 muffin cups with cooking spray and heat up a skillet onesium heat with oil. 

Add onion to skillet, and occasionally stir until tender and opaque in color.

Then add spinach, stirring constantly for about 2 minutes.

Transfer all to a bowl and let sit to cool

Stir in the cheese

In a separate bowl, combine milk, eggs, salt, and pepper! Whisk together. 

Mix both bowls together until combined. 

Divide evenly into muffin tins. Bake for 20 minutes 

 

Breakfast Option 2 : Mini Pancakes

Ingredients:

1 large eggs

1 c. All purpose flour

1 tsp. Baking powder

2 tbsp. Sugar

¼ tsp salt

2 tbsp veggie oil

1 c. Milk

2c. Blueberries

How to:

Combine milk, egg, and oil in one bowl, and the dry ingredients into another. 

Once everything is combined, slowly add the dry ingredients to the wet ingredients. 

Mix until it’s a good consistency. 

Heat up a pan with cooking spray. Once heated, use a measuring spoon (we use the c.) To scoop the mix in even scoops. 

Lunch Option 1: Ranch chicken wraps

Ingredients

2 c. Grilled chicken breast

¼ c. Hidden valley 

½ c. Mozzarella cheese

¼ c. Cut cilantro

¼ c. Diced tomatoes

Tortillas (we like the spinach tortillas! Healthier option that adds extra flavor!)

Instructions: 

After all of your prepping is done, combine everything into a bowl. 

Add desired amount into a tortilla and roll it up! 

As an extra step, before eating, pop it in the oven to heat it up! 350° for 10 minutes is perfect!

*For storing, wrap it in foil or saran wrap! Stays good for about 5 days when left in refrigerator!

 

Lunch Option 2:Buffalo chickpea wrap

Ingredients:

1 tblsp olive oil

1 15oz can of chickpeas

Garlic powder, salt

¼ c. Buffalo sauce

⅓ c. Hummus

1 tbsp lemon juice

1 tbsp water

Lettuce

Diced tomatoes

½ c. Diced red onion

Tortillas

How to:

In a large saucepan, heat the olive oil over medium heat. Once the oil begins to shimmer, add the chickpeas and cook until lightly browned, 2-3 minutes.

Add the garlic powder, salt, and buffalo sauce and cook for 2 more minutes, until the sauce thickens and the chickpeas have browned. Set aside.

In a small bowl or liquid measuring cup, combine the hummus, lemon juice, and water and whisk thoroughly.

To assemble a wrap, top a tortilla with romaine, chickpeas, tomatoes, and red onion, then pour on the dressing.

Roll up the tortilla and either store or eat!!

 

For a full healthy lunch, choose one of these meal preps, and then add in a side of fruits and a side of veggies!! For on the go lunches, bento boxes are amazing because you can portion out how much you want, and really focus on putting something into each compartment! 

 

Dinner: Chicken fajitas 

Freezer to crockpot meals are awesome for a family! They make it easy for everyone’s busy schedules. Here are our two favorite freezer to crockpot dinners! The best part about freezer to crockpot is there is no cooking ahead of time! It’s all just prep work! The Crock-Pot will cook it for you! Just dump and go, what’s easier than that? 

(remember, this is for a single bag, which is a single portion. So make however many you need. Making smaller portions makes it easier to store and to properly, and safely, thaw out for later!)

Ingredients:

  • Chicken breast

  • 1tbsp olive oil

  • ½ onion, sliced

  • 1 red bell pepper, sliced

  • 1 green bell pepper, sliced

  • 2 cloves of garlic, minced

  • 1 tbsp chili powder

  • 2 tsp cumin

  • ¼ tsp crushed red chili flakes

How to:

  1. After prep work is all done, add everything to the Ziploc baggies, making sure everything is well combined! 

  2. On the front of the bag, add how many servings and how long it should sit in the Crock-Pot for. Also, add when it needs to be eaten by. These fajitas can sit in the freezer for 3 months. 

  3. The night before cooking, set the bag in the fridge to defrost. 

  4. For this, it’s one serving per bag, and should sit on low for 6 hours. 

  5. Shred the chicken as soon as it’s done. 

 

Dinner Option 2: Lemon garlic chicken thighs

Ingredients:

4 cloves garlic minced

1/4 teaspoon salt

1 teaspoon dried basil

1/2 lemon (zested; roughly 2 teaspoons)

1/2 cup chicken stock

1 teaspoon chicken bouillion (I recommend Better than Bouillon)

2 tablespoons white wine

2 tablespoons unsalted butter (cut into small cubes)

1 1/2 lb boneless skinless chicken thighs

How to:

Assemble all ingredients into the bag except for the parsley and lemon. 

Label the bag, and note that it can be frozen for 3 months. 

Thaw safely the day before. 

Chop parsley and zest lemon the day of cooking, and add to the Crock-Pot along with other contents in bag! 

Cook on low for 4 hours.

For a couple, or even just yourself, here is an awesome meal prep option that is sure to fill you up, and be the perfect ending to your day!! 

   We understand that you and your family won’t always have time to cook together. And on those days, it’s best to give them some yummy options!! When storing your meal preps, make sure you grab Tupperware and plastic Ziploc baggies. As a pro-tip, different constrained shapes and sizes is a disaster waiting to happen in your fridge, so getting the same kinds of containers will save you a Tetris game! 

   You and your family’s health is important to us. And that means eating healthy foods, even when you are all on the go!