Staying healthy and ensuring balanced nutrition for both mums and kids can be a bit demanding and let’s be honest – totally exhausting when you’re juggling it with everything else life throws at you. But with proper planning, it’s manageable and even fun! Whether you’ve got a newborn and you want to make sure you’re taking care of your own nutrition, or you’ve got older children and want to ensure they’re being nourished, read on!

Do I really have to meal plan?

Meal planning is essential for maintaining a balanced diet, reducing food waste, and saving both time and money. For busy mums, it can be a lifesaver. For kids, it ensures they receive the necessary nutrients for growth and development.

How can I build the perfect balanced plate?

A balanced plate should include:
- Protein: Chicken, fish, eggs, beans, or tofu.
- Carbohydrates: Whole grains like brown rice, quinoa, or whole wheat pasta.
- Vegetables: A variety of colourful fresh or frozen veggies to get different nutrients.
- Fruits: Fresh or frozen, to provide natural sweetness and vitamins.
- Dairy or dairy alternatives: Milk, cheese, or yoghurt for calcium.

You may have noticed we mentioned frozen fruit and vegetables above. Believe it or not, frozen fruit and vegetables retain exactly the same goodness as their fresh counterparts! Frozen fruit and vegetables are great for reducing food waste and saving some money in the process.

Planning Steps

1. Assess Your Needs: Determine everyone’s dietary requirements and preferences.
2. Create a Weekly Menu: Plan breakfast, lunch, dinner, and snacks. Involve kids in the planning for their input.
3. Meal Prep: Dedicate time to cook in bulk, prep ingredients, and pack meals for the week.

So, you’ve got the basics, but what about some recipes? Nourish, our 30-day Meal Plan Recipe eBook, is packed full of recipes, meal plans and so much more. It was written by IBCLCs and nutritionists, designed to support busy mums who want the best nutrition for themselves and their families.

Here are our top picks from the 90 recipes available in Nourish!

Breakfast

• Lime Smashed Avocado with Scrambled Eggs and Dukkah (Page 19)
• Air Fryer Baked Apples, featuring our Nutty Nuts Lactation Granola (Page 20)
• Air Fryer Bagel Pesto Eggs (Page 24)
• Sweet Potato Hash with mushrooms, spinach, eggs and avocado (Page 32)
• Coconut French Toast (Page 41)

Lunch

• Honey Soy Ginger Salmon Rice Bowl (Page 48)
• Falafel Pita Pockets (Page 53)
• Thai-Style Pork Patties (Page 55)
• Cheesy Broccoli and Cauliflower Fritters (Page 59)
• Pork Apple Sausage Rolles (Page 64)
• Air Fryer Crispy Chicken Rainbow Bowl (Page 74)

Dinner

• Greek Chicken Tray Bake (Page 81)
• Macadamia and Lemon Herb Crusted Air Fryer Salmon (85)
• Beef Ragu Fettuccine (Page 87)
• Chicken Fajitas Tray Bake (Page 95)
• Slow Cooker Pulled Pork (Page 99)
• One-pan Tuscan Green Pea Risoni (Page 106)

Our top tips for successful meal planning and great family nutrition

- Keep it simple: Don’t overcomplicate meals. Simple, fresh ingredients work best.
- Batch cooking: Cook and freeze meals in bulk to save time.
- Stay Hydrated: Ensure everyone drinks enough water throughout the day.

Healthy meal planning doesn’t have to be a chore. With these tips and a little organisation, you can make nutritious and delicious meals that cater to both mums and their families. Remember, it’s all about balance and making food enjoyable for everyone. Happy planning!