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Meal planning tips for working parents

Updated 31 Aug 2021.

Mother and children

After daycare pick-up, it can be a mad rush to feed the family, clean up, do the bath and bed routine, and get everything ready for the next day to do it all again.

Getting organised makes life so much easier! Having some of the meal prep in the bag, or a freezer meal ready to go makes it easier to avoid the temptation of takeaway.  Our LiveLighter team has shared a few tips for reducing daily stress:


1. Meal plan

Each weekend do a menu plan and shopping list for the week ahead and have this plan visible on the fridge. After shopping, throw on some music and set aside a couple of hours to prepare snacks and meals for the week.

Wash, chop and store some produce straight away. If fruit and veg are ready to eat and visible, you are more likely to reach for these to snack on. It also makes putting a side salad together easier when everything is already washed and prepped. You can also cook a few meals to freeze or freeze the chopped ingredients in zip lock bags so you can quickly take these out to use when making dinner. Pre-prepared frozen vegies are also a great time saving option!

Here are a few of our favourites:

Spaghetti Bolognese Sweet Potato and Lentil Soup


2. Wake up earlier

No, not sleep less, but getting up before your children wake up (even if it's just 20 minutes earlier) gives you some quiet time to get in the zone.


3. Have everything ready to go the night before

Having bags packed, lunch and snacks packed, food defrosting in the fridge for dinner and clothes picked out the night before can take away some of the morning stress for your family.

This article was originally published on livelighter.com.au.


More information

  • We deliver the LiveLighter program, which aims to encourage Australian adults to lead healthier lifestyles - to make changes to what they eat and drink, and to be more active.
  • You can find lots of great tips, resources and information at livelighter.com.au.

Found in:  News - 2021 | View all news