Back-to-School Meal Tips

Back-to-School Meal Tips

It’s that time of year again – back to school! For many, this means sports, school projects, finals, and long days filled with trying to stay afloat. In these times, it can be very challenging to keep up with healthy habits. Whether your children are going back to school or you are going back yourself for a higher degree, try these tips to keep up with your nutrition and your busy schedule.

Do you have a child or children in school of varying ages and activities? Try these tips to keep a healthy plate whether on-the-go or at the table.

1. Prep for the week or just for busy days!

Once you’ve done your shopping, go ahead and portion out a few shelf-stable snacks ahead of time – even if you only prepare enough to use on a couple of days when you are at your busiest. Examples of items that work well for this include:

  • Nuts
  • Trail mix
  • Seeds (pumpkin, sunflower, etc.)
  • Whole wheat crackers
  • Beef jerky
  • Dried fruits

You can even prepare meals ahead of time. There are several ways to meal prep safely:

  • Cook your meals, then freeze them. This will last longer than keeping them in the fridge and will only require reheating.
  • Cook a few meals then you can refrigerate them for the a couple of days in portioned dishes. This works well for wraps and other cold items that you can pack with an ice pack and eat cold. 
  • Prepare and portion ingredients for quick assembly or cooking. 

2. Divide and Conquer!

Rather than stocking bulk items straight from the grocery cart to the pantry, try portioning them out into individual grab-and-go servings to take on the busy days. Research even supports involving your children in this process, especially if they are in middle or high school. Not only do you get extra hands to share the load, but you also make time for bonding with your children and give them plenty of practice for when they are on their own. Even a preschooler or elementary aged child can assist with small tasks that can be a big help.

3. Plan healthy pit stops ahead of time: 

Even with the best of plans, there will be days when you hit the drive-thru. For these days, plan ahead for: 

  • Where you will go
  • When you will go 
  • What items you will order

This kind of planning can help with choosing healthier options and keeping your budget on track. Be sure to balance the indulgent choices with the more healthy choices. Make plenty of room for the healthy options that nourish your body, but also plan ahead for a few sweet treats once a week or twice a month. 

Do you have successful meal planning tips and tricks? 

We would love to hear them and share with the members of our bariatric community! Email them to

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