How I Plan Balance Meals as a Working Mum and Nutritionist (To Ease Life’s Mental Load)

Hi, I’m Jazmyn, Live Life Get Active’s in-house nutritionist, and the mother of a fussy toddler. It can get overwhelming having to plan nutritious meals every week, especially when juggling work, maintaining a house, family time, and all the other stresses that come with life. As a working mum, I’ve really had to fine tune my process to make life easier, so I thought I’d share what works for me.

Honestly, there was a point when Sunday would roll around, and I’d get so sick of trying to think of meals for the week before heading to the supermarket – especially with my little fussy eater. Eating out just isn’t an option for us — not only because it’s pricey, but because I want to make sure we’re eating meals that nourish us and are packed with goodness. Having to plan seven dinners and lunches was becoming such a drag.

My System

So, I’ve come up with a little system that’s really lightened the mental load of meal planning and reduced the time I spend in the kitchen during the week. There’s now a lot less last minute “what do I make for dinner” or “oh no, I have nothing for lunch” moments as well as less squeezing in extra trips to the supermarket. And honestly, it’s saved me some money, too – fewer trips to the shops mean fewer impulse buys on things I don’t actually need (e.g. that bag of M&M’s). Here it is.

 

1. My Go-To Recipes List

So first I created a list of around 20 of my favourite recipes that my family enjoys eating – it actually took me a while to put this together as I researched and experimented with recipes. I still add to it every now and then when I come across something we like. I rotate these every few weeks. My recipes are all saved in a list on the Notes app on my phone and I’ve hyperlinked the recipes that I don’t have saved in my head. If you prefer pen and paper, you can have a handwritten list and print out the recipes. The key is having them easily accessible! I break them into two groups: those I can batch cook (and stretch across a few meals) and ones that only last for one dinner eg fish.

I suggest using recipes that you really enjoy, but try to increase the veggie content. For example I use a basic lasagne recipe but I add at least 2 carrots, 1 zucchini and a can of lentils into the mince.

Have a look through our recipe base for inspiration if you need new recipe inspiration.

2. Batch Cooking at the Start of the Week

One thing I swear by is roasting a couple of chickens at the start of the week. We’ll have a roast dinner, and then the leftover shredded chicken gets used for risottos, stir-fries, soups, salads, wraps, or sandwiches for lunches. I also batch cook at least one big meal on the weekend — like lasagna, chicken cacciatore, or beef casserole or slow cooked lamb leg. These meals last for a couple of dinners and maybe a lunch or two. These two steps alone get us through most of the week!

3. Quick Weeknight Meals

I aim to eat fish at least once or twice a week, but since fish doesn’t reheat well, I opt for really quick recipes I can make after work with a toddler attached to my leg — like a simple fish curry with rice, pan-fried fish with roasted veggies, or fish tacos with slaw. These are super fast and nutritious.

4. Always Stock Up on Essentials

To make sure I’m not scrambling at the end of the week, I’m ALWAYS stocked up on basics: chicken thighs and mince portioned and frozen, carrots, zucchinis, frozen peas, canned tomatoes, chicken stock, lentils, rice, pasta, eggs, and cheese. With these, I can throw together a risotto, pasta, or omelette in no time. Aldi is my go-to for staples like bulk chicken thighs and mince, chicken stock, canned tomatoes and lentils.

5. Repurposing Leftovers

Leftovers are a lifesaver. If I’ve slow-cooked some lamb or beef, or even have extra roast chicken, I’ll repurpose them into new meals — like using the meat on pizzas or in pasta. I always make sure leftovers are used and not wasted! I’d also like to note I add lots of veggies to all of my meals including pizza and pasta!

6. Snacks I Keep Handy

I keep snacks super simple:  mixed dry roasted nuts with some choc chips and cranberries (also an Aldi buy, and obviously I don’t give whole nuts to my toddler), yoghurt with fruit and peanut butter, smoothies with something green and chia seeds, or hummus with veggie sticks and crackers. If I have time, I bake some healthy muffins, protein bars or energy bliss balls. 

This might be something you want to try, or maybe you’ve already found a better way that works for you (please share)! But for now, this is how I’m managing to survive the weekly “what’s for dinner?” dilemma, and it’s made quite the difference.