September is the perfect time to restart your meal prep game. The transition from summertime to the September busy rhythm can be easier than you think with just a few smart strategies that keep you and your family prepared for the day or even week ahead.
Ready to dive into back-to-work meal prep with some delicious tips?
Let’s get started!
Kickstart the Day with Energizing Breakfasts: Mornings can be less hectic when we start the day with a nutritious breakfast to set a positive tone. Instead of sugary cereals or store-bought pastries, consider prepping a batch of overnight oats or chia pudding the night before. The next morning, just stir and it’s ready to eat! These options are rich in fibre and protein, ensuring sustained energy throughout the morning. For a fun twist, try blending in some fresh fruit or a dollop of natural nut butter. You can prepare these the night before, making your busy mornings a little bit easier and a lot more delicious.
Streamline Lunches with Smart Swaps: Lunches don’t have to be mundane or rushed. Swap out the typical sandwich with whole-grain wraps or lettuce cups filled with lean proteins (like turkey or grilled chicken) or plant-based options (like beans or tofu) and add a variety of colorful veggies. For a crunchy, satisfying alternative to chips, pre-cut a mix of veggies (like baby carrots, sliced bell peppers, cucumbers, and cherry tomatoes) so they’re ready to go with a side of hummus. This combo is not only quick and easy but also provides a nutrient-packed punch.
Revamp your Snacks: The snack scene can be full of sugary temptations. Instead, prep a selection of wholesome snacks like Greek yogurt with a drizzle of honey and a sprinkle of nuts, or homemade energy balls made from oats, nut butter, and a touch of dark chocolate. These snacks offer a balance of protein and fibre to keep hunger at bay and provide the energy needed.
Create Quick Dinners with a Healthful Twist: Dinner time can be a rush, but it doesn’t mean you have to sacrifice health for convenience. Opt for single-sheet-pan dinners where you toss together your favourite proteins of choice and a mix of veggies with your favorite seasonings, then bake. For example, a combination of salmon, sweet potatoes, and broccoli can be a satisfying and nutritious meal that’s ready in no time. Also try “batch-cooking” larger quantities of food so you can optimize your cooking time. Use leftovers in your lunch wrap the next day or use as ingredients in soup later in the week. Another great option is to batch cook grains like quinoa or brown rice and pair them with pre-cooked proteins and veggies for easy assembly.
Smart Dessert Choices: Swap out sugary desserts with fruit-based options such as homemade frozen fruit bars (try these killer combos: strawberry-basil, mango-lime, or blueberry-lemon), or stuffed dates (to pitted dates add almond butter and a sprinkle of crushed nuts and dark chocolate). These treats are naturally sweetened and can be prepared in advance, making them a delightful and healthier alternative.
Embrace the change of the season with these tips! September’s back-to-routine season is a fantastic opportunity to embrace new meal prep strategies that fit your busy lifestyle while keeping meals nutritious, tasty and satisfying. These easy swaps not only save time but also ensure that you and your family start the fall season with a burst of health and energy.
For more personalized tips and guidance, don’t hesitate to reach out to a FSEAP Registered Dietitian. Whether you need help with meal planning or want to dive deeper into healthy eating habits, they’re here to support you.