Back to School Meal Prepping with your ND
By Dr. Mona Fahoum
Whether you are going back to school or just a busy human - meal prep is key to managing life and eating healthy at the same time. We have a lot of patients who come in shocked to hear that their nibbling at the PCC or Whole Foods deli quickly becomes a calorically dense, nutritionally void venture all too easily. Is that absolutely a better choice than a conventional grocery store hot deli or a frozen entree – of course! But nothing is better than homemade where you control the ingredients, the added salt, the added fat and unnecessary ingredients to make it last at a deli counter.
“The term “sandwich generation” refers to young to middle-aged adults who are simultaneously raising children and supporting their aging parents. About a quarter of U.S. adults (23%) are a part of the sandwich generation.”
I can tell you as a business owner, busy doctor, consultant, mom of 2 (or 3 if you count the husband), soccer practice, archery shoots and assistant to an aging parent – I completely get it. Prioritizing health and nutrition with little time isn’t easy.
How do you do it Dr. Fahoum?
My husband and I divide and conquer as well as involve the kids
Whether you are an amazing single parent or not - it still takes a village. We meal plan on Friday night or Saturday morning (sometimes in the car on the way to a game), go grocery shopping and meal prep on Sundays. As a family, it is not my job to do all of this, and it’s a great opportunity for the kids to help and learn. The kids have their own child-safe knives and I have let go of perfect knife cuts for my stir fries.
As for the divide part – I am responsible for cooking two nights a week, my husband is responsible for two nights, the kids are responsible for one night now that they’re older (Dad helps) and it’s an all play or leftovers on the others. This means I don’t have to think about it much 5 nights a week – much lower stress!
Dinner is almost always lunch the next day.
We pack lunches while cleaning up after dinner. I’ve accepted the fact I will not do it on the way out the door in the morning. My husband and I package ours up and the kids help make their sandwiches, etc. and pack their lunch boxes. This is skill-building at its best, and there are no arguments in the morning. Everything is grab and go!
As a side note, they also have to lay out their clothes the night before - not an issue with my son, but the tween daughter?! Oy Vay!
Sunday meal prep.
We wash and cut all the veggies including carrot/celery/jicama sticks and make a big salad of everything but the juicy stuff like tomatoes. Sure we lose a few vitamins, but at least we eat salad. We thaw the meat for meals, soak or cook the beans, make a batch of rice or grain (presuming it’s getting used the next day), roast a batch of veggies, make a salad dressing for the week. Anything that can be done ahead!
Maximize the Ninja or Instapot.
Because I don’t work at home, my nights are often using our Ninja all in one - put in the chicken/beef/lamb and boom – done in 30 minutes. Heat up the roasted veggies, salad, frozen broccoli and Voila! If you don’t have one, then a crock pot started before you leave for work is also a good option for a meat, or vegetarian soup/chili.
Utilize healthy, whole foods whenever possible but find good ‘quick foods’ as backups.
We accept there will have to be quick nights - pre-grilled chicken on Sunday thrown on a salad, taco night, frozen wild salmon from Costco night. We’re a huge fan of the Sukki’s meals and Madras lentils we can get at Costco, the kids love them in a thermos for lunch. I make Hummus for quick lunches for my daughter to take with veggies and Nut Thins. If your kids aren’t so adventurous - make sure they have a fruit or veggie snack bag along with the sandwich - if the veggies come home, then there are no treats in the lunch bag the next day. Period. Luckily, my kids have not figured out there is a thing called a trash can…yet.
I struggle daily to make nutrition happen at home and for myself at the office. It is not easy, but it is a priority. Do we always succeed - hell no - but we try to hit the 80% mark to minimize the impact of the things that inevitably sneak in. I can’t stop other parents from bringing Gatorade and Ding Dongs for after game treats, but I can make sure we counter all that with good food the rest of the week!
Need help prioritizing health and nutrition across your generationally-stretched weekly schedule? Talk to our team – we can help.
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