How to meal plan, not meal prep: Fall + Winter Nourishing Meals
how to actually make nourishing, comfort food you love.
I love to plan out of family’s meals for the week—it’s a beautiful rhythm I usually do on Sunday that brings calm and nourishment to our week.
I meal plan, not meal prep.
Prepping and cooking a week’s or even a few days worth of meals overwhelms me. If you do it, I celebrate (and encourage) you for doing what works for you!! I much prefer fresh food and love eating different flavors throughout the week.
All that being said, with 3 small children, a husband that travels heavily (military life) and working full time as a holistic nutritionist, my time is limited. Meals in our house are nourishing, comforting and fun.
Last year, after emerging through a very rough postpartum season, I had a huge mindset shift around convenience food. Nourishment is so much more than checking a box at a promptly time hour each day, although with 3 children it can often seem to be.
Nourishment is also how I show up for myself—it hit me the other morning as I was walking my dog thinking about everything I have to do. I value myself enough to take the time to nourish my body. If I value my relationships, I take time with them. If I value my business, I spend time building it up. If I value my home, I clean it.
Nourishing my body is a reflection of value, confidence and self-pride!
While I am thankful for convenience when it is needed, there is nothing that can replace the emotions and surge of feel good hormones that cooking can bring. Creating with your hands—chopping, stirring, mixing and serving food—releases stress and restores the nervous system. The rhythmic motion is calming physically and emotionally.
When you feel like you don’t have the time, or you have had a super overwhelming day, I challenge you to make the time for what you need most. Creating nourishment.
Let me walk you through the process of what simple, impactful meal planning looks like (in real life)…
Overview the calendar of the week.
We intentionally don’t cram our afternoon’s full of activities, but I try to match meals with the intensity or lightness of the day.
What day will everyone need (and want) comfort food after a long week?
What day do we have afternoon activities (like swim or horse lessons) and need something simple?
What day is my fullest with work when I don’t have much extra time?
What day is everyone the most tired?
Now I know how much time I have and match the sort of meal to the appropriate day.
*This is the biggest shift that has helped me plan out our week—matching the day’s intensity to the right type of meal.
2. Open and pull from our list of meals.
*See our fall + winter list below. 👇🏽
I usually create a big bucket of recipes each season. Naptime Kitchen does this by month, choosing meals from one cookbook each month. How fun is that?
Currently eyeing…
What to Cook When You Don’t Feel Like Cooking (LOVE THIS)
Choose 4 meals (leaving room for night’s out, super simple 15 minute dinners and leftovers) you want to make that week with what sounds good, what’s in season, how much time you’ll realistically have and what your family will love eating.
3. Write out your meal plan day by day in your planner or calendar app.
Pen to paper, I do this the old fashioned way. At the top of my planner I write down the dinner of the day. I love this visual reminder when I am working because ‘know what’s for dinner by 9am’ is a life rule I swear by!
4. Make your grocery list based off your meal plan.
I keep a running list of daily needs + specifics for dinners in the notes app on my phone. My husband and I share this list so it’s easier for him to pick up things if able. I usually do a big grocery trip on the weekend or Monday after school—that’s just what works for us best—and then pick up fresh fruit as needed throughout the week. This is also a helpful way to save money because you are buying specifically what you need.
Fall + Winter Healthy, Comforting Meal Ideas
Breakfast
Almond Butter Chocolate Chunk Granola: never tasted granola SO good—this one is light on the oats and heavy on the protein. It’s so buttery and filling!
Cottage cheese pancakes: I’ll post the recipe soon. I prep these the night before and my kids love them! It’s a delicious way to pack a-lot of protein into their breakfasts.
Sourdough French toast: I keep a bag in my freezer of bread that has gotten a bit dried out. Mix up the egg batter the night before so you can soak and go in the morning. I make mine batter heavier on the egg side for extra protein for my kids.
Jesha’s sourdough baking mixes: My kids love these and the ingredients are clean!! Pair with a side of breakfast sausage and scrambled eggs. Personally I added extra eggs to the batter for a protein boost as well.
Sourdough Pumpkin Scones: Love these simple and pure ingredients. We had honey fig scones at the farmers market the other day and my kids loved them, so I might mix in some figs.
Einkorn Blueberry Muffins: Can’t stop making these. Protein packed, not too sweet and so good! My kids adore these!
Dinner Ideas
Weekly sheet pan of roasted veggies: Truly the easiest way to always have veggies on hand, I try to do this with whatever is in season. Roast 2 big trays and have enough for the week—I do one with root veggies and one with greens. I like to roast my veggies as soon as I get home from the store otherwise it never happens.
seasonal favorites- root veggies tray #1
sweet potatoes, we love the white Hannah sweets
leeks
turnips
golden beets
carrots
seasonal favorites- green veggies tray #2
broccoli
Brussels sprouts
red onion or shallots
Sourdough Naan: I make this once a week at least. My kids go crazy for this and I love the fermentation process that helps feed good gut bacteria. Pro tip: grease your hands with olive oil and hand shape the naan, don’t roll it out! We love to serve this with any quick protein and veggie.
Greek Chicken Bowls: Think Cava but in the comforts of your own home and SO simple—these have been my go to the past few months. Toss your chicken in red wine vinegar, dried oregano, olive oil, salt and garlic then grill. Grill some halloumi and red onions while you are at it too. Serve with alllll the toppings (that’s the secret, just keep them on hand).
rice
tabouleh
halloumi
roasted veggies
arugula
olives
hummus
garlic dip
feta crumbles
Hella Green Pasta (from this cookbook): Ok we ADORE this. My kids didn’t even know they were eating so many greens! Winning! I served this with leftover grilled chicken, I always try to keep that on hand when we grill for a quick protein.
Creamy Pesto Chicken Pasta: I love how this one uses frozen veggies so you can easily use what you have on hand. If I was really in a rush I’d do this with pre-made meatballs or chicken sausage.
Weeknight Pot Roast: Always a winner in our house! My kids don’t love roasted potatoes, so I’ll pop some tallow fries in the oven for them.
Chipotle Chicken Crispy Tacos: on the list because I want to eat these, don’t know if my kids will, but I love to make meals I like!
Sheet Pan Ginger Sesame Beef: This was on our winter meal plan last season and it was quite the hit. Will be a go to staple again! I add the spicy chili sauce at the end for my husband and I because it has quite the kick to it.
Pretzel Chicken Fingers: My kids say this is the best chicken I have ever made. Never seen them ask for so many helpings! Use gluten free pretzels and this is healthy comfort food. We like to serve with sliced carrots, olives and sweet potato fries for a balanced meal.
Creamy Chicken Tortellini Soup: I’ll serve the ingredients separate for my boys since they don’t love soup.
Chicken Florentine: Love this with a side of pasta for some good comfort food.
Easy hot dogs + protein packed mac and cheese: Let’s be real, many nights grass-fed hot dogs keep us going. Lately I have been cooking our pasta in chicken broth—simple cover the noodles with liquid, bring it to boil and soak in or evaporate, then adding butter, a small spoonful of Greek/Icelandic yogurt, salt and parmesan. Serve with some apple or pear slices and dinner is ready quick.
Rotisserie chicken noodle soup: Grab a rotisserie chicken on the way home. Sauté carrots, onions, garlic, rosemary and thyme until soft. Then add in your broth, noodles and shredded chicken until noodles are soft. Time saving tip: I always chop my veggies + garlic + big blob of butter, put them in a big dutch oven and place the lid on top. Do this in the morning or whenever you have a 10 minute time pocket. That way all you have to do in the afternoon is turn on the pan, the most time consuming part (chopping) is already done!
As fall and winter progress, I’ll add more to this list! It’s still hot here so we haven’t quite embraced the cool yet, but this is so helpful for me to get organized!