TIME-SAVING KITCHEN TIPS FOR BUSY FAMILIES

 Meal planning essentials to help you eat better! 

As parents, athletes, and professionals, life can feel like a marathon—and not the kind where you’re cruising to the finish line. Between school drop-offs, practices, meetings, and errands, finding time to fuel your family with nourishing meals can seem impossible. But here’s the good news: With a little planning and prepping a few staples on Sundays, you can set your family up for success, even during the craziest weeks.

Here are my favorite Meal Prep Tips for busy families that align with the Run Fast. Eat Slow. philosophy: delicious, nourishing, and easy to prepare.

1. Plan Ahead with a Weekly Menu

Spend 20 minutes at the start of each week mapping out your meals to cut down on trips to the grocery store. Include breakfasts, lunches, dinners, and snacks, focusing on nutrient-packed ingredients. It’s ok to repeat dependable family favorites every week to minimize your time. I eat way more kid-friendly dinners than I ever imagined—tacos, meatballs and pasta on repeat! 

Quick Tip: Write your menu on a chalkboard or whiteboard in the kitchen so the whole family can see it—it cuts down on the “What’s for dinner?” questions! Let your kids decide the menu for one dinner each week. 

Check out my Best of RFES Meal Prep Class to download a sample 7-Day Meal Plan, recipe packet and grocery list.

2. Batch-Cook and Freeze Staples

Batch-cooking is a game changer. Cook large portions of freezer-friendly staples like quinoa, rice, shredded chicken, meatballs, sauces, hummus and pesto and store them in the freezer for quick assembly throughout the week. Breakfast and snack staples can also be kept in the freezer like Superhero Muffins, Energy Bites and Trail Mix Breakfast Cookies. 

3. Prep a Snack Station and give kids autonomy 

Busy families need snacks! Prep a snack drawer and a lower section of your fridge with healthy-ish (not perfect) grab-and-go options. This year my kids started making their own afterschool snacks and it’s been a win-win. They gain confidence in the kitchen, and it shows that I trust their choices. 

Their go-to snack is melted cheese on tortilla chips (and not my usual fruit & veggie smoothies), but at least there is one time of day where they get to be the boss in the kitchen. This is important because it won’t be long before they’re making their own food choices out in the world. 

4. Cook Once, Eat Twice

This is the motto in our household. I always cook large batches to ensure leftovers for lunch or dinner the next day. Power Bowls are a weeknight go-to because everyone can customize their own bowl and the components like shredded chicken and rice are easy to double up and reheat the next day. Soups and sauces are also easy to double. Just make sure you have a lot of glass food storage containers, I’m always running out. 

5. Keep your freezer and pantry stocked 

For those nights when the best-laid plans go sideways, have a list of quick and healthy meals you can whip up in under 20 minutes using ingredients that you always have on hand. 

Go-To Ideas:

•   Breakfast for Dinner: Scrambled eggs with homemade waffles (and bacon!)
  
  
•   Pasta Night: Super easy Bolognese with ground beef, marinara and spaghetti
  
  
•   Basic Power Bowls: Canned black beans, rice, shredded cheese, salsa or guacamole, and whatever leftover protein or veggies you have on hand. Or just top your bowl with a fried egg for a nutritious boost.  
•  I also try to include a rainbow of veggies with hummus at every meal for a quick, kid-friendly veggie side dish (carrot sticks, sliced cucumber, sliced red pepper, green beans, etc)

6. Get the Whole Family Involved

Meal prep doesn’t have to fall on one person. Assign age-appropriate tasks to kids. My 7-year-old loves to grate veggies in the food processor, cut the ends off green beans and squeeze enough lemon juice for the whole week (using our electric juicer). My kids also love to help me bake. My husband tackles the massive pile of dishes every day and (usually) doesn't complain about my kitchen mess.

7. Invest in Time-Saving Tools 

Certain tools can make a big difference in how quickly you get meals on the table. Check out my time-saving kitchen favorites here. 

Elyse’s Favorites:

•  Instant Pot: Perfect for cooking rice, quinoa, shredded chicken, hardboiled eggs, steel cut oatmeal and soups. Set it and walk away. 
  
  
•   Food Processor: Essential for grating veggies for Superhero Muffins and salads, and great for making homemade energy bites, hummus, pesto. Easier to clean than a blender. 
  
  
•   Quality Chef Knife and Large Cutting Board: Get your knives professionally sharpened every few months! 

And most importantly, cooking is not a chore! It can be a relaxing and energizing part of your daily routine. 

By following these simple tips, you’ll not only save time during the week but also ensure that you and your family stays fueled with nourishing, home-cooked meals.