What’s for Dinner: a Weekly Meal Plan for Moms

What’s for dinner? It’s one of the most common questions, right? Whether we are asking it ourselves, or our kids are asking us, there is a constant need everyday to come up with something to eat for dinner, and it’s downright exhausting!

This has also always been the most common question I get as a dietitian. Even if those I’m working with know how to eat healthily, they still struggle with meal plan inspiration, and I totally get it! When I became a mom, I suddenly had a million more things to think about and half my brain. I don’t feel like deciding what’s for dinner anymore, either! But I do, and I am here to do the work for you, so you can take one thing off your plate (while easily putting dinner on it)!

I’m mainly talking to moms here, but, dad, if you’re cooking, this is for you, too! I just happen to talk with and work with a lot of moms who are doing more of the decision making and cooking at home. My husband and I used to alternate and balance this task pretty well, but now I’m home earlier and our kids are hungry sooner, so the meal planning usually falls on me.

As a dietitian, you’d think it’d be pretty easy, right? Sometimes, sure. But not always! I went to school to learn about human science, I didn’t go to culinary school. While I have a background working in kitchens and I LOOOVE good, wholesome food, and even enjoy cooking (when I’m not being haggled by toddlers), I still fall subject to decision fatigue and often just want someone else to tell me what’s for dinner!

As a dietitian, I used to HATE giving out meal plans. I’d much rather show someone HOW to eat, instead of just WHAT to eat. If you teach a man to fish, right? And then I became a mom. I realized it doesn’t matter how much you know about nutrition, sometimes you just don’t want to think about it, and you need meals to be fast and easy. So, all of these meal ideas are not only decided for you, but can be made in the presence of toddlers, and often holding one, as that is what I’m doing most nights!

Nutrition for moms seems to be a catch-22. It’s a season in which nutrient density matters more than ever, whether we are growing a baby, chasing toddlers, or need the mental bandwidth to navigate the ever changing needs of our children.

And yet, it can feel like the hardest season to actually prepare healthy meals. Moms are either surviving the day with little to no sleep and active toddlers, attempting to put food on the table amidst the chaos of meltdowns and mischief (anyone else turn their back only to realize their child is ripping a book, coloring on the table, or has left the room entirely and you find them in the bathroom throwing things in the toilet?), or perhaps shuttling kids here there and everywhere with less time at home to prepare meals.

Nutritious meals can help us feel our best and have the energy and mental health for all the ups and downs of motherhood, but it’s often hard to actually do it.

I talk with many moms who end up skipping breakfast, eating their kids leftovers (i.e. not enough food), and experience decision fatigue when it comes to making healthy meals at dinnertime. I’ve thought a lot about how to help moms feel more well nourished in a season that requires a lot from us – physically, mentally, and emotionally.

I plan to be putting out more information about postpartum and motherhood nutrition, but I am starting with this: free weekly meal plans for moms. I’ll include more notes about what I did for meals as well as what we did for our picky eater. Of course it doesn’t need to be followed exactly, but hopefully at least serves as inspiration! I hope this helps you take some pressure off your mental load, mamas!

Grab the meal plan here!

Weekly Meal Plan Notes

Monday – I made a lentil soup from The First Mess cookbook, so I included an alternate recipe here.

Tuesday – I have been loving this variation of tacos each week, but feel free to make tacos (or burritos or taco salads, etc.) how you like! My 3 yr old loves helping me make the taco seasoning.

Wednesday – Roast or steam the green beans (my toddler tends to like steamed over roasted, so that’s what we do).

Thursday – This is a new go to recipe! Also from The First Mess cookbook, but I happened to find another blogger who wrote about it.

Friday – We use the Bob’s Red Mill pizza crust mix, and my 3 yr old often helps me make it. I typically make 2 pizzas: one cheese for the kids, and one with spinach, thinly sliced red onion and the sometimes peppers or mushrooms. I will serve it with a veggie, like cucumbers (or salad for us), and fruit on the side. If I have leftover chicken from lunches, I may have this alongside for added protein, depending on how hungry I am.

Saturday – An easy, nourishing meal that I had forgotten about until my sister-in-law made us a delicious chicken noodle soup when visiting. Now, I’ve been craving it often. I didn’t really follow a recipe, but there are many out there!

Sunday – I made this one while holding a toddler nearly the entire time. Fortunately cutting tofu with one hand is very easy. The recipe was flavorful and used up the last of various veggies we had in the fridge. I definitely didn’t go by the recipe exactly when it came to which veggies and how much, but just used what we had (2 zucchini, a head of broccoli, a half a pepper, 3/4 of red onion) plus 1 and half blocks of tofu and one can of chickpeas. It worked out well!

That’s it! Keep your eyes out for the next one!

If this was helpful, please leave a comment letting me know, and I will continue to provide the ideas so you can easily answer the question of what’s for dinner?