Hey there, busy moms! Are you feeling the pressure to come up with back-to-school snacks and meals?

You’re definitely not alone. Let’s make this back-to-school season a little easier and way more fun - for you and your kiddos!

In today’s blog, we’ll be talking about tips for packing snacks, lunches, and cooking school night dinners - all to save you time and energy!

Curious about my own long history with dieting? Read my story: Why I Do What I Do.

Importance of Fueling Properly During the School Day

We all want our kids to do their best at school, right? Research shows that a balanced diet can enhance cognitive function and focus during the school day. A mix of carbs, fats, and proteins can boost their brainpower and keep them focused throughout the day.

Here’s a quick rundown:

Complex Carbohydrates: Complex carbs are correlated with successful brain aging and enhanced short and long-term memory.
Healthy Fats: Omega-3 fatty acids are also positively associated with memory.
Protein: Protein is important for boosting cognitive function and memory especially when you’re working on a task that’s more challenging.

When you’re packing those lunchboxes or making dinner, think about how you can mix these three macros in for a balanced, satisfying meal.

Tips for Packing Snacks

Running out of back-to-school snacks for your kiddos? Snacking at school is an important part of maintaining your child’s energy and concentration throughout the day. But it doesn’t have to be as stressful as we make it sometimes.

Here’s our simple advice:

Variety of Food Groups: When packing snacks for your kiddos, aim to get at least two different food groups: fruits, vegetables, grains, protein, and dairy. Having a variety of food groups in the snack will help keep your kid energized and satisfied longer.

Pick Something They Enjoy: Try to pick snacks that you know your kid is actually going to eat. If they really like goldfish, pair it with an apple or string cheese.

Here are some back-to-school snack ideas:

Cheese and whole grain crackers
Trail mix with dried fruit
Mini peanut butter and jelly sandwiches
Pretzels and carrot sticks
Blueberries and graham crackers
String cheese and pretzel sticks
Popcorn and a banana
Nut butter pack and graham crackers
Granola bar and banana chips
Mixed nuts and grapes

Remember, when planning back-to-school snacks for your kids, it doesn’t need to be fancy or look pretty. Combining a couple of items from your pantry and fridge usually does the trick!

Tips for Packing School Lunches

Packing school lunches can feel like a never-ending chore, but with a few tricks, it doesn’t have to be so daunting.

Plan Ahead: One of the best things you can do is sit down for 30 minutes once a week to plan out weekly lunches. This saves you time and reduces that daily decision-making fatigue.
Use Leftovers: If you’re making dinner the night before, make extra! You’re already cooking, so you might as well make enough to use in lunches the next day.
Balance is Key: Aim for a mix of proteins, whole grains, fruits, vegetables, and a small treat. Balance is important, but don’t feel like you have to get every food group in every lunch! Aim for at least a little bit of protein, carbs, and healthy fats.
Keep it Simple & Find What Works: You don’t need fancy containers or fun-shaped sandwiches to prepare a good lunch for your kiddo. Once you find a few ideas that your kid enjoys and are easy for you to prepare, write them down and use them on repeat.

Here are some back-to-school lunch ideas:

Turkey and avocado wrap with baby carrots and hummus
Peanut butter and banana sandwich with celery sticks and ranch
Egg salad sandwich with bell peppers and a cookie
Pasta salad mixed with veggies, cheese cubes, and avocado
Black bean and cheese quesadilla with a side of pico
Chicken Caesar salad wrap with avocado
Bagel sandwich with turkey and cucumber
Veggie and hummus sandwich with string cheese and grapes
Tacos with chicken, lettuce, cheese, and a side of oranges and dark chocolate

Tips for Quick School Night Dinners

After a long day, the last thing you want to do is spend hours in the kitchen - we get it! Here are some easy school night dinner ideas to help you out:

Bowls: Bowls are an easy meal that you often have ingredients on hand for. Grab rice, a protein like chicken or black beans, a veggie like roasted sweet potato or tomatoes, and a healthy fat like avocado or an olive oil-based dressing. The combinations for these are endless.
Sheet Pan Meals: One pan, minimal clean up. Just toss a protein, veggie, and starch on a pan and let the oven do the work.
Themed Dinners: Pick different themed dinners for different nights. For example, if your family likes tacos, plan to have Taco Tuesday each week! There is nothing wrong with cooking the same meal 2 weeks in a row.
Go-To Pantry or Freezer Meals: Have backup meals in the pantry or the freezer for when you really don’t feel like cooking. These could be pasta, frozen stir-fry mixes, hamburgers, or whatever your family enjoys.
Meal Prep (if it works for you!!): Prepping on the weekend can be a lifesaver during the week. But if it’s not your thing, that’s okay too!

And don’t forget, frozen and canned fruits and veggies are your friends. They can save you so much time.

Be Kind to Yourself

Let’s be real: you’re doing an amazing job! It’s easy to get caught up in making everything perfect, but the truth is, it doesn’t have to be.

Not every meal needs to be Pinterest-worthy, and not every snack has to tick off all the nutritional boxes.

Sometimes, it’s okay to just get through the day with a smile and a snack that your kids actually eat. You got this!

Back-to-School Snacks & Meals: The Takeaway

With a little planning and a lot of love, you can pull together quick, tasty, and satisfying back to school snacks and meals.

Remember to keep it simple, focus on balance, and most importantly, be kind to yourself. Happy packing!

You don’t have to go on this journey alone. There are people out there who want to support you & help you become the happiest version of you.

Nutrition by Emma is where health meets happiness. Visit our services page to see how our Registered Dietitians can support you with meal strategies and time-saving tips. You’ve got this!

Back-to-School Snacks & Meals: Navigating Back-to-School as a Busy Mom