Meal prep for families

Sometimes, deciding what to make for dinner every night can be a tedious task. It can be difficult to find the inspiration or time to try a new healthy recipe that is quick and suitable for the household. Meal planning and meal prep are strategies you can utilise to save time during the week when you need a healthy meal in a hurry.  

Benefits of planning healthy meals for families  

Most parents can relate to buying takeaway on the way home because the kids are hungry and there’s no meals ready at home. These foods can be tasty, cheap and enjoyable, however often lack nutrients that foods from the five food groups provide including, vitamins and minerals, fibre and protein. Having nutritious options readily available at home can reduce the chance of buying convenience foods when hungry, ultimately saving you money. Eating foods such as grains, legumes, lean meats, dairy, fruit and vegetables, provide all the nutrients needed for optimal health and as a result you will consume less salt, added sugar and highly processed foods. Click here for information on how to select healthy foods to build a healthy meal.

Tips for meal planning 

Before you start meal planning, a great first step for everyone is to look at what you already have at home. What’s currently in the fridge, freezer and pantry? Is anything near its use-by-date and needs to be eaten soon? Utilising what you already have at home will save you money on your food shop and reduce food waste. Using a weekly meal planner and putting it on the fridge is a great way to help plan your meals and then write your shopping list. Get your own nom! Meal planner here.  

Tip! Avoid over catering and cooking multiple meals for the family. Of course, be considerate of everyone’s likes and dislikes, but children will learn to eat family foods over time and with more exposure to new foods.   

Getting ahead with ingredient prep 

Every family is different, and preparing for a busy week doesn’t mean you need to batch cook multiple meals. In your house, ingredient prep that saves you time  could look like: 

• – Eggs boiled and peeled in the fridge ready for lunchboxes. 

• – Roasted meat stored in the fridge, ready for sandwiches or heated for a quick dinner. 

• – Roasting leftover vegetables ready for lunchboxes, or to blend in pasta sauce or added to salads.

• – Making a big batch of chilli con carne and dividing it into batches to freeze, ready to be defrosted and served with rice, on potatoes, or in a tortilla.

• – Portioning yoghurt into snack-sized containers.

For the times when you don’t have time  

New to meal planning or just keen to get more veggies on the table? These tips help make healthy eating simple, flexible and family‑friendly when you’re short on time.  

Add a food group to something you’ve bought at the supermarket  

Adding additional food groups to a microwave meal or family size meal is a great way to improve the nutritional quality and make your meal stretch a little further. Adding a serve of frozen vegetables to a microwave curry or pairing lean meat with a salad kit is an easy way to add fibre, vitamins and minerals to your meal.  

Cook a bigger portion of dinner each night so you have lunch for the next day 

Cooking a bit extra each night is an effortless way to save time in the morning, skip the lunch queue and save money. Try our freezer-friendly recipe for Curry in a Hurry. 

Lower the bar!  

Healthy eating doesn’t have to look the same every day, and consistency over time matters more than perfection. When you’re short on time, try breakfast for dinner! Toast, eggs, fruit, cereal and yoghurt are all Everyday Foods that are filling, nutritious, quick to prepare and affordable.   

Nourishing the family can be made easier by planning ahead, but it doesn’t have to look a certain way. Whether your goal is to add a new vegetable to a family favourite, or batch cook a meal this week, each step is designed to encourage healthy eating by having options on hand when that dreaded “what’s for dinner?” questions is asked. If you’re looking for new healthy recipes to add to your weekly rotation, browse our suite of nutritionist-designed recipe books and free downloadable recipe cards.