Weekly Healthy & Easy Menus and Meal Plans for Working Moms
By Kayley George, RDN, LD
For working moms and busy moms, the idea of planning out meals in advance can feel super daunting. We don’t know what the next couple of minutes are going to bring, how can we plan our meals out for an entire week?
While meal planning seems scary, in reality it is an incredibly useful tool in saving moms time while making sure that their families are well-fed and nourished. Creating meal plans as a working mom can streamline your cooking time and also streamline your budget.
Having an idea of what your week ahead looks like allows you to move faster through the grocery store (bonus points if you arrange your grocery list by aisles!), and helps you save money by finding meals that share similar ingredients. In this post, we are going to demystify the mystery of meal planning and help busy, working moms develop meal-planning techniques that save them time and money, while putting nutritious and diverse food on their family’s plates!
What is Meal Planning?
First, let’s get down to the nitty gritty— what is meal planning? Meal planning is simply planning your meals for the week in advance. Meal planning can be different for everyone, so please take from this post what you will.
Some people like to just plan dinner while others like to plan ahead for all three meals and snacks. Regardless, meal planning is sitting down with a weekly schedule, a box (or internet) of recipes, and a planner, and configuring the details of the food coming up for the week.
How Is Weekly Meal Planning Beneficial for Busy Moms?
One of the biggest benefits to meal planning for working moms is that it saves you both time and money. It also allows you to plan your family’s meals in a healthy and mindful way.
Meal-planning allows you to make healthy decisions ahead of time and plan for them rather than scrambling in the moment and just reaching for whatever is easiest. By taking the time to plan your meals out, that means you have the luxury of making sure you’re putting together meals that are healthy, diverse, and balanced to meet the nutrition needs of yourself and your family.
How Many Calories Should Moms Eat Per Day to Be Healthy?
Another benefit of meal planning is that you can also plan out and balance your calories and nutrition throughout the week. If you are looking to eat healthier or have fitness goals, planning your meals ahead of time allows you to structure your meals around those goals.
Calorie needs are completely dependent on a person’s age, size, lifestyle choices, activity, and overall health so it's very important to determine your own calorie needs rather than following a one-size fits all plan.
According to The Dietary Guidelines for Americans, 2020-2025, the calorie range for adult females ranges from 1,600 to 2,400 calories per day. If we work within that calorie range and plan for three meals and one snack each day, that puts each meal in a calorie range of 450 to 750 calories and each snack in a range of 100 to 300 calories each day.
If you want to figure out your own calorie range we have some amazing math equations to help you out! Yay math! To figure out your BMR (Basal Metabolic Rate), which is the amount of calories your body burns at rest, you can use the following equation.
BMR = lean body mass (lbs) x 13.8
That number will give you your metabolism at rest. You can then use your BMR to see your general calorie burn based on how much you move throughout the day. To calculate activity, you can choose the below equation based on your activity level.
Low intensity and leisurely activities (primarily sedentary) = BMR x 1.2
Light exercise (frequent leisurely walks, house chores) = BMR x 1.375
Moderate exercise (dedicated exercise 3-5 times per week) = BMR x 1.55
High exercise (dedicated exercise 6-7 times week) = BMR x 1.725
Extremely active (endurance athletes, manual job) = BMR x 1.9
If your goal is to maintain your current weight, once you define your specific daily burn you can add and subtract 100 calories in either direction to give a calorie range to work in. If weight loss is your goal, cut approximately 400 to 600 calories from your number to see a deficit.
But also, always honor your hunger. If the calorie range you determined doesn’t fill you up, then nudge the numbers higher. A meal plan only works if it works for you.
Weekly Easy Meal Planning Tips for Working Moms
In this part of the article we will be reviewing common questions that working moms should consider when meal planning. This will help you get this whole meal planning thing right!
How Many Meals Do I Intend to Make This Week?
This is an important thing to look at because this is a major cost-saving measure and a huge food-saver. If your kid doesn’t prefer to eat breakfast at home and would rather eat a meal replacement bar and a banana on the bus, then there is no need to meal plan for breakfast.
If you have several lunch meetings in the coming week then there is no need to include yourself in the lunch serving sizes. If there’s plans for takeout on Friday night, then no need to plan Friday night’s dinner.
Little questions like this allow you to narrow down serving sizes for your recipes and what meals to skip entirely, helping you streamline your cooking time and your budget.
Does My Family Like Leftovers?
Another important consideration that helps save money and time. Leftovers can be eaten as is or repurposed for other things. For instance, it’s very easy to turn the roasted chicken from dinner into an amazing chicken sandwich for lunch.
If your family enjoys leftovers then a major timesaver is doubling a recipe so that your meal can double as two (or sometimes three!), and live on in other meals throughout the week. This saves time and money!
Do I Have Recipes That Share Ingredients?
This question can be a huge money-saver. When we don’t meal plan and buy ingredients at random in the grocery store, that’s an extra hit on our wallets because some of the food you buy ends up going bad, which is a waste of resources altogether.
Sitting down to meal plan allows you to take a closer look at your recipes and not waste money on food you won’t end up using.
Are There Any Bulk Foods That I Can Use Throughout the Week?
Rather than cluttering up your cabinet with bulk items, like rice or pasta, that you cooked in a single serving and never used again, planning to use bulk items multiple times throughout the week means you save your coins and don’t waste food or cabinet space.
Furthermore, reusing bulk items allows you to cook large servings that can be used as leftovers throughout the week, saving you time and money.
What Is Currently In Season That I Can Cook With?
We all know that fresh fruits and vegetables are the healthiest food items that we can put in our body. However, fresh fruits and vegetables can be expensive and can go bad quickly, which is a waste of resources and money.
A pro tip— produce that is in-season is more affordable, more nutritious, and more flavorful. Don’t grab the outrageously expensive blueberries in December. Shop in season!
Doing a quick internet search to find which produce is in season in your local area, and then planning to use the in-season produce in multiple meals throughout the week is a huge money saver.
How To Assemble Meals as a Busy Working Mom
It’s important to make sure each meal you put together is complete with the three big macronutrients.
Carbohydrates
Proteins
Healthy fats
In addition to the list above you will need a ton of produce on the side. Having all three macronutrients together in one meal, alongside a serving of fruits and/or vegetables, ensures optimal digestion and nutrient absorption.
Skipping any of those macronutrients could result in poor digestion, poor nutritional quality, and meals that are not filling or satisfying.
Carbohydrates
Carbohydrates have gotten a bad rap recently (looking at you, Keto devotees!), but in reality they are a very important macronutrient and shouldn’t be skipped in a meal. Carbohydrates are our body’s main fuel source and make up a bulk of nutritious fruits and vegetables.
Carbohydrates also tend to be the bulk items that we can buy and use throughout the week rather than having to do a ton of prep work. Examples of carbohydrates include bread, pasta, potatoes, grains, and most fruits.
The recommended serving size for carbohydrates is ½ cup or roughly ¼ of the plate. For all you calorie counters out there, that equates to about 30g to 45g max of carbs per meal.
Make sure to include carbohydrates in every meal to increase the nutrition of the meal, while cutting down the cost of the meal and saving yourself some prep time.
Healthy Fats
Once the demon child of the ‘90s, America has since recovered from the low-fat craze and fats are on the rise again. Healthy fats, like nut butters, avocado, hummus, cooking oils, and cheese, add flavor to a meal, along with a ton of nutrition and protein.
Healthy fats support growth and help your body absorb all the nutrients from nutrient-rich foods, like produce. It's important to always have your fruits and vegetables with a little bit of fat to make sure your body is always getting the full amount of nutrition that the produce can give.
For fat, which is more caloric per gram than carbs or protein, we recommend two to three tablespoons per meal, equivalent to about ¼ to ⅓ of a cup or 10g to 20g per meal.
Protein
Proteins are the building block macronutrient and play a huge role in rebuilding your body’s tissues and keeping you full. Of all the macronutrients, protein tends to be the food item that requires the most prep work, since a good amount of food items high in protein need to be cooked to be consumed.
We want to aim for around three to four ounces of protein per meal, which clocks in around 10 to 20g. Examples of foods rich in protein include meat, eggs, dairy, nuts, and protein products, like bars and powders.
There are definitely ways to cut down on meal prep with protein. Options like rotisserie chicken, meat sliced at the deli counter, pre-hardboiled eggs, protein products like shakes and bars, smoked salmon, or frozen products can definitely make your life easier.
How To Create Healthy Meal Plans as a Working Mom
As described above, our bodies need all three macronutrients represented in each meal we eat to ensure optimal digestion and absorption. A nutritious and balanced meal is composed of a single serving each of fat, protein, and carbs and half a plate of produce.
Let’s take a look at what that looks like for meal plans when you are busy, working mom for each meal of the day.
Breakfast
Breakfast can be the most hectic meal of the day, especially for working moms. Having a healthy breakfast regulates your blood sugar and gives you a nutritious energy boost to start your day off on the right foot. If you’re only going to plan one meal each week, breakfast should be the one.
Making breakfast ahead of time can be a huge time-saver. Doing a huge bake/prep of some key food items on Sunday night gives you and your family many options to reach for when they’re running out the door during the week.
Here are some breakfast ideas that you can make ahead of time.
Overnight Oats
Set up a bunch of mason jars, fill them all at once with oats, dairy of choice, fruit of choice, and toppings of choice (toppings can include protein powder, nut butter, sliced nuts, chia or flax seeds, cottage cheese), mix, seal, and store in the fridge up to a week. In the morning, simply grab one of these oat-filled jars and a spoon and enjoy!
Egg Bakes
Egg bakes are basically large egg casseroles that you cook in a large baking dish or in individual muffin tins. You can use whatever mix-ins you prefer (different vegetables, cheeses, and meats), mix together, and bake in the oven. One egg bake recipe can yield up to eight servings and you can keep it in the fridge for up to a week. Pro tip- once the egg bake is cooked and cooled, slice it and portion it in Tupperware for easier grab and go.
Smoothies
Smoothies are lovely but who wants to spend all the time chopping and slicing in the morning? One pro-tip to make smoothies easier; prep smoothie bags ahead of time on the weekend and store in the freezer. Lay out seven bags, fill each one with a mix of berries, sliced unpeeled bananas, and other fruits of choice, and then store in the freezer. In the morning, dump the freezer smoothie bag in the blender with your dairy of choice, a scoop of protein powder, and a scoop of nut butter and blend it all up. Easy and breezy!
Other meal items that can be prepped and frozen easily for breakfast include breakfast burritos, baked oatmeal, and healthy parfaits.
Lunch
Lunch is an easy meal to make into a “component meal,” meaning that you can simply put together different meal components to make a delicious and nutritious meal without cooking anything. Meal-planning component meals ahead of time allows you to use those bulk items with the fresh produce you purchased at the store in a quick and timely manner.
Having each component meal planned for the week takes the thinking out of the equation, ensuring that you have structure for the week. Some examples of component meals include:
Greek Yogurt Bowls
Greek yogurt (protein)
Fruit of choice,
Fat of choice (shaved nuts or nut butter works well here)
Optional mix-ins: chia seeds, protein powder, or granola
Sandwiches
Bread of choice (whole wheat bread, wrap, English muffin)
Protein of choice (sliced turkey, veggie burger, scrambled eggs or egg whites, rotisserie chicken)
Fat of choice (sliced or shredded cheese, hummus spread, mayo spread)
Produce of choice (either in the sandwich or on the side)
Lunch power plate
Protein of choice (hard boiled eggs, turkey jerky, single serving of Greek yogurt, cheese slices)
Produce (either fruit or vegetables)
Crackers (whole wheat, flax)
Dip for produce and crackers (nut butter, hummus, guacamole, bean dip)
Grain bowl
Grain of choice (cooked in big batch and used throughout the week)
Protein of choice (rotisserie chicken, veggie burger or meat substitute, sausage of choice)
Fat of choice (store-bought sauce, cheese, avocado, olives)
Produce of choice (cooked or uncooked)
Another great tip for lunch: eat leftovers!
When you make dinner, double or triple the recipe. Serve half of what you made to your family, and then store the other half of the recipe to be eaten as lunch during the week.
Don’t forget you can also freeze things like soups and stews for several months. These simple strategies save you time and ensure that you use all your produce before it goes bad.
Dinner
Dinner tends to be the one meal where the family can sit down and dine together. For most moms, there is pressure to have a hot, nutritious, and pleasing dinner for every single family member. That’s a lot of stress!
Here are some tips to ease the dinner stress while ensuring that you’re feeding your family healthy and yummy food.
One Pot or One Pan Meals
Tons of recipes can be prepared and cooked together in just one pot or pan. This cuts down on cooking time and on dish-washing time later on. Simply googling “one pot/pan meals” will bring you to a slew of quick and easy recipes, just waiting to make your life easier.
Slow Cookers and Pressure Cookers
Cooking tools like slow cookers and pressure cookers take a lot of pressure off of the preparer. With both tools, most recipes allow the cook to simply dump everything into the device, press start, and then walk away.
At the end of cooking time you have the meal hot and ready to serve. Double the recipe to have both dinner and leftovers for lunch throughout the week
Cook Grains in Big Batches
Cook your rice, pasta, and other grains in big batches to be stored in the fridge and included in various meals throughout the week. Simply heat them when preparing to serve.
Make Use of Frozen Food Items
There are tons of frozen meal items that can help you cut down on cooking time without sacrificing nutrition. Proteins are a big one that you can outsource to your grocery freezer aisle including frozen sausage, meatballs, burgers, veggie burgers, and chicken.
By making use of proteins from the freezer these items can be ready for your family in mere minutes with very little stress.
Let Your Grocery Store Do The Work For You
Your local grocery store is likely a huge resource that you’re not using. Prepared items can really take a load off of busy moms.
Go to your deli section and see what meats are prepared (rotisserie chicken, uncooked marinated fish, and pre-prepared seafood are just some items that can be cooked quickly with very little prep time). Go to your grocery store’s salad bar to get pre-chopped fruits and veggies, cutting down your prep time for salads and produce.
Use canned items to fill in any gaps in meals that are too hard to cook. Basically, take a day to explore your grocery store’s prepared food items. You’ll be shocked at how many nutritious and time-saving options are tucked away in the aisles.
Free Sample Meal Plans & Menus For Busy Moms
As a working mom looking for meal plan help, how can you put everything we reviewed all together? Below we are sharing 5 days worth of meal plan ideas to get you started, along with a sample grocery list.
Sample Grocery List
Carbohydrates for the week:
whole wheat bread
brown rice
oatmeal
whole wheat wraps
whole wheat pasta
beans for chili
Fats for the week
nut butter
eggs
sliced cheese
shredded cheese
cheese sticks
hummus
Protein for the week:
frozen turkey burgers
eggs
sliced turkey
chicken breast
breakfast sausage
non-fat Greek yogurt
protein powder
almond milk
two pounds ground beef
salmon
Produce for the week:
frozen berries
frozen banana
frozen spinach
frozen broccoli
baby carrots
bags of salad mix
frozen sweet potato fries
salad bar chopped vegetables
Snacks:
protein bars
turkey jerky
string cheese
pre-portioned trail mix
Condiments:
dressing
sauces
salsa
mayonnaise
hot sauce
red sauce
guacamole
Day 1 Sample Meal Plan
Breakfast: overnight oats with oatmeal, almond milk, frozen berries, protein powder, and nut butter
Lunch: brown rice bowl with scoop of brown rice (big batch prepped the night before), rotisserie chicken, handful of salad mix, scoop of salsa, guacamole, sprinkle of cheese, and drizzle of hot sauce
Snack: hummus and baby carrots
Dinner: crockpot meatballs (made with one pound ground beef), red sauce with whole grain pasta (big batch prepped the night before), and steamed frozen broccoli
Day 2 Sample Meal Plan
Breakfast: egg bake portion made earlier in the week with eggs, shredded cheese, breakfast sausage, and vegetables
Lunch: open-face meatball sub (using meatballs from the night before) on whole wheat bread with a side salad (bag of lettuce and dressing)
Snack: pre-portioned trail mix and fruit
Dinner: one pan salmon and steamed frozen vegetables, served with brown rice (from big batch prepped Sunday night)
Day 3 Sample Meal Plan
Breakfast: smoothie (from smoothie bag) with protein powder, and piece of whole wheat toast with nut butter
Lunch: whole wheat tortilla wraps with leftover salmon, veggies, and drizzle of dressing
Snack: protein bar and fruit
Dinner: crockpot chili (made with remaining pound of ground beef and beans), spooned over whole wheat pasta (from big batch) and side salad
Day 4 Sample Meal Plan
Breakfast: overnight oats (same as day 1)
Lunch: smoothie bag, reheated in a bowl and served with Greek yogurt, shaved nuts, and piece of toast with nut butter
Snack: veggies dipped in leftover chili from night before
Dinner: one pot pan of chicken fajitas, served with whole wheat tortillas, guacamole, and brown rice
Day 5 Sample Meal Plan
Breakfast: egg bake (same as day 2)
Lunch: power plate with hummus, carrots, trail mix, fruit, crackers, leftover guacamole, and nut butter
Snack: Greek yogurt with fruit and shaved nuts
Dinner: burgers with whole wheat buns, frozen turkey burgers, frozen sweet potato fries, and side salad
Taking the time to meal plan as a working mom can have a huge impact on improving yours and your family’s health
Meal planning as a working mom can save you time, money, and a whole lot of stress, all while improving your family’s health and wellness. You can even get into a routine to help streamline the process.
Personally, I sit down on Thursday night to plan out my meals and write out my grocery list. On Sunday, I do a big grocery shop and Sunday night is when I get to prepping all the recipes I can for the week ahead (things like grains, chopping veggies and fruits for snacks and salads, and my big batch breakfast items).
I even make a ritual of it. I turn on an episode of riveting television (I love SVU!), while I cook in the kitchen, and by the time Olivia Benson has solved the case I have meal options prepped and ready to go for my family. If I can do it, you can too!
Need more working mom meal planning help? Grab one of our 1-week meal planning freebies or sign up for a FREE consultation with Kayley and her team, to see what else you can do to achieve your health goals through meal planning.
Published on Jun 2, 2021 at 1:52 pm