The hustle and bustle of back-to-school season is here, and you may find yourself juggling packed schedules filled with homework, after-school activities, and busy workdays. This time of year can make it challenging to stay on track with your nutrition goals. But don’t worry, I’ve done the work for you and put together easy back-to-school meals that are kid friendly and help you to hit your protein goal as an active mom. And a few meal prep tips and my must have tools in the kitchen means that cooking doesn’t have to be stressful. I get it — Moms have goals, kids have activities, but everyone’s got to eat! So here are some of my go-to family meals and tips for the back-to-school season that will save you time and keep everyone happy.
- Quick & Easy 20-30 Minute Meals for Busy School Nights
When school is back in session, it’s important to have a list of reliable meals that can be on the table in 20-30 minutes. These recipes are great for those nights that you need to get dinner fast, but also want to hit your macro goals.
One of our household favorites is just simple Ground Beef Tacos using Siete taco seasoning. This meal is so easy that it has become a weekly staple in the Sarah Fit family household. You could use grass fed lean ground beef or try ground turkey for a lower-fat option, and pair the tacos with your favorite toppings like lettuce, tomatoes, avocado, and salsa. It’s a fun meal that kids love since they get to create their plate in their own special way, and you can have it ready in no time.
Another back-to-school dinner essential is creating a Sheet Pan Meal. This method is a lifesaver on weeknights! One of my go-to combos is roasted chicken, vegetables, and potatoes. It’s an all-in-one meal that requires minimal prep. You can simply season the chicken (I like to use garlic, herbs, and olive oil), chop your favorite veggies (like broccoli, bell peppers, and sweet potatoes), toss everything onto a baking sheet, and roast it in the oven. The result is a hearty and healthy meal with very little cleanup.
Salmon Poke Bowl are another fantastic option for quick weeknight dinners. I like to cook the salmon in the air fryer for that perfectly crispy outside and tender inside. To keep things even simpler, I use pre-cooked frozen rice (just heat it up in the microwave), and pair the salmon with easy toppings like frozen edamame, shredded carrots, cucumber, avocado, and a drizzle of gluten-free soy sauce or spicy avocado mayo. It’s fresh, flavorful, and full of nutrients!
If you’re looking for a comforting meal with a twist, try Pesto Gnocchi with Chicken Sausage. This is an ideal dish for those nights when you need something hearty but still quick. You can find pre-made gnocchi (and there are even gluten free options out there) at the grocery store, and try pairing it with pesto and chicken sausage which adds a delicious layer of flavor. Just sauté the sausage, toss in the cooked gnocchi, and mix everything with the pesto. Add a side salad or some steamed veggies, and you’ve got a complete dinner ready in under 30 minutes.
- Hitting Your Protein Goals with Family Meals
One of the key things I emphasize when coaching is the importance of hitting your protein goals, especially when managing busy family life. High-protein meals not only keep you fuller longer, but they’re essential for muscle repair and overall health—something both parents and kids need, especially during the hectic back-to-school season.
There are two easy ways to ensure your family meals help you to hit your protein goals.
First, plan your meals ahead of time. Meal planning is a lifesaver when it comes to staying on track with your nutrition. By taking a few moments over the weekend to plan out your dinners (and maybe even pre-cook some of them), you can ensure that each meal is balanced with a good source of protein. Plus, it eliminates the last-minute scramble to figure out what to cook.
Second, make sure that every meal contains 30-40 grams of protein. By doing this, you’ll naturally hit your daily protein goals without much extra effort. For example, adding grilled chicken to your salads, including eggs in your breakfast, or serving a protein-packed dish like tacos or poke bowls for dinner ensures that every meal is helping you reach your goals. By the end of the day, you’ll likely have hit your protein target, even if you didn’t plan out every single snack.
- Four-Week Meal Guide to Keep You on Track
For busy families, a meal guide like this one can be a game changer. It takes the guesswork out of what to cook each week and keeps you organized with balanced meals that meet your health goals. This 4 Week Meal Guide will help simplify your life, especially during the back-to-school season when time is tight.
One of my family’s favorite meals from the guide is the Protein Pancakes. They’re great for a quick breakfast before school, helping kids stay focused and energized throughout the day while also helping you hit your own protein goals. The recipe is simple—use a high-protein pancake mix, add a scoop of protein powder or top it with Greek yogurt and nut butter for an extra protein boost. Not only do these pancakes taste great, but they also set the tone for a productive and energized day for both you and your kids.
You can grab your 4-week high protein meal guide to help keep your family meals organized, nutritious, and stress-free.
