Mindful Family Meals: The Sacred Art of Meal Planning

Creating Health and Vitality Through Intentional Eating

Blessings Wellness Village Family.

I see you, I feel you.

Life with young children is huge! Tantrums before break-fast, muddy footprints on your freshly mopped floor, the 2 year old emptying out the ENTIRE contents of the pantry while you shower - absolute (beautiful) chaos!! 

Let’s take a deep breath and pause for a moment of gratitude. Amid the whirlwind of daily life, meal planning can sometimes feel like just another chore on an endless to-do list. But what if we reframe it? What if we transform meal preparation into a sacred ritual, a loving act of nourishment for our families? 

Think of the kitchen as your sanctuary, where you have the incredible privilege to create healthful, high-vibrational meals that bring vitality and joy to your loved ones. By embracing this opportunity, we can shift from stress to a sense of abundance and purpose. Let's embark on this journey together, turning mealtime into a celebration of wellness and connection.

Are you juggling the demands of motherhood/parenthood, work, and everything in between? Trust me, as a mama of 3 aged 2,4 & 6 - I know the struggle is real! Finding the time to ensure your family eats a nutritious, balanced diet can feel like a never ending feat. I’ve listened to your needs over the last few days as you shared with me (via the Elevate Wellness Co. instagram polls) the main areas in life you need support with. An overwhelming response I received was meal planning!

SO Why Meal Planning?

Meal planning is more than just a trendy buzzword; it’s a lifesaver for busy mums and dads. Here’s why:

Saves Time: No more last-minute scrambles or wasted hours figuring out what to cook.

Saves Money: Avoid impulse buys and make the most of your grocery budget.

Reduces Stress: With a plan in place, mealtime becomes stress-free, enjoyable family time.

Ensures Proper Nutrition: Helps you maintain a balanced diet for you and your little ones.

Step 1: Plan Your Week

Start by setting aside a specific time each week to plan your meals. Make meal planning a quiet, sacred time by setting your intentions and choosing a peaceful moment. Whether it's when everyone is playing outside or for 20 minutes or after the children sleep—sip your tea and infuse your intentions for the weekly meals with love and healing for the whole family.

Here’s a quick framework:

1. Choose Your Recipes: Pick a mix of family favourites and new recipes that are simple and nutritious.

2. Compile All the Leftovers: Rummage through the pantry and fridge and find anything that may have been forgotten in the previous week(s). The almost-gone-bad veg can still be used in a hearty broth!

3. Make a Grocery List: Write down all the ingredients you’ll need, organised by category.

3. Prep in Advance: Take at least 2 hours on 1 day of the week to do the bulk of the prep. Chop veggies, marinate proteins, soak your pulses and batch-cook grains and pulses to save time during the week. Make a double or triple batch of pancake batter which can be stored in the fridge and/ or freezer.

To help with this process I have created a FREE 1-week meal planner including 8 nutritious recipes which you can download here. There is also a blank template to create your own daily and weekly meal plans. Switch out the meals I have suggested to what feels most aligned for you and your family. 

No matter how inspired you feel, don’t plan to try more than one new recipe a week. It can be fun to want to switch things up, but the implementation on a day you feel overwhelmed is going to lead to take away or a late dinner!  Plan for a new recipe on a day you know you have more time and stick to family faves you can make with your eyes closed on the other days.

Step 2: Focus on Balanced Nutrition

We all know that a balanced diet is crucial for growing kids and busy mums & dads. Here’s what to aim for:

Proteins: Think bone broth, poultry, fish, beans, and legumes. Great for muscle growth and repair. In our family we avoid eating other flesh foods. I find other meats aside from fish to be highly acidic which contributes to excess inflammation, poor digestion and will lead to other long term health concerns. This of course is a personal choice and in this time where there are SO many diet trends and new information emerging all the time, I feel like - just do what feels most in alignment for you and your family. Keep it simple, natural and as local as possible and you’re on the right track!

Whole Grains: Opt for whole wheat or spelt breads and grains like brown rice & quinoa.. They provide sustained energy and are a LOT more nutritious than refined flour products - or even ‘gluten free’ products. If you don’t have an allergy, stick to real whole wheat!

Fruits and Veggies: Aim for a colourful plate! Different colours mean an array of different nutrients. Aim to have fruits or veggies take up an ENTIRE meal at least once per day or every other day.

Healthy Fats: Avocado, nuts, seeds, and olive oil, whole eggs, pure cacao are all fantastic for brain health and energy.

Dairy or Alternatives: I believe it is ideal to limit dairy intake as it is extremely acidic. Ghee is better than refined butter or margarine & homemade plant-based alternatives are simple and ideal! ie - homemade almond milk. (be VERY careful with store-bought plant-milks - they are often FULL of numbers)

Step 3: Smart Swaps for Better Nutrition

Of course we want to avoid ALL refined foods, packaged foods and chemical foods. Foods with numbers in the ingredients list are NOT foods! Small changes can make a big difference. Here are some easy swaps:

White Rice to Brown Rice/Buckwheat/Quinoa: Adds whole protein and fiber.

Cordial or bottled juice to Herbal Infused Water: Reduces sugar intake & delivers more nutrients and minerals

Refined Butter to Ghee: Healthy fats and nutrients, more bio availability and supportive to digestion.

Chips to Veggie Sticks: Crunchy but way more nutritious.

Step 4: Involve Your Kids

Getting your kids involved in meal planning and preparation can be a game-changer. Not only does it lighten your load (depending on their age!), but it also teaches them valuable life skills, fosters a connection to their food and makes them more likely to eat what’s on their plate.

Here’s how to make it happen: Age-Appropriate Tasks for Kids

Toddlers (Ages 2-4):

• Washing Veggies and Fruits: Give them a bowl of water and 1/2 a kilo of apples. They’ll have a blast!

• Stirring Ingredients: Let them mix salads, batters, and other simple dishes.

• Tearing Lettuce: Great for salads or sandwich toppings.

Preschoolers (Ages 4-6):

• Measuring Ingredients: Teach them how to measure dry and wet ingredients. It’s a fun way to practice counting and math skills.

• Setting the Table: Show them where the forks, knives, and napkins go.

• Peeling: Use a child-safe peeler for fruits and veggies.

• Guided chopping of soft/easy ingredients like bananas.

School-Aged Kids (Ages 7-10):

• Chopping and Slicing: With supervision children of this age will be able to help save you lots of chopping time.

• Cooking Simple Recipes: Guide them through making scrambled eggs, smoothies, salads or assembling sandwiches.

• Planning Meals: Let them pick a meal for the week. It gives them a sense of ownership and sovereignty 

Tweens and Teens (Ages 11+):

• Cooking Full Meals: With guidance, they can start cooking more complex dishes.

• Creating Grocery Lists: Teach them how to plan and shop for ingredients.

• Managing Leftovers: Show them how to safely store and creatively use leftovers.

Benefits of Involving Kids in Meal Prep

1. Healthier Eating Habits: Children are more likely to try new foods and eat healthier when they’ve helped prepare the meal.

2. Life Skills: Cooking is a valuable skill that will serve them well throughout their lives. I know SO many adults who had to teach themselves to cook healthy meals when they grew up, or literally rely on take-away! Let’s pave the way for our future generations.

3. Quality Time: Meal prep offers a wonderful opportunity for family bonding. Spending time together in the kitchen promotes communication, teamwork, and strengthens family relationships.

4. Fostering Independence and Sovereignty: Empowers children to take charge of their own nutrition and well-being. This sense of sovereignty builds confidence and self-reliance, teaching them to make informed, healthy choices and take responsibility for their own health as they grow.

Make meals with an abundance mindset!

This means purposefully making leftovers. Save time by preparing enough food to last for at least 2, if not 3 meals. By the third night of the same meal in a row, you can jazz it up with a different salad or dressing or put your burger patties in a wrap instead of a bun. Some people feel like its lazy to have leftovers, I see it as more quality time freed up to spend playing with the kids or having actual time for my own self-care. 

Embracing the sacred art of meal planning for your family can truly transform your household, bringing more peace, balance, and wellness into your daily life. By integrating intentional, thoughtful meal preparation into your routine, you foster not only physical nourishment but also emotional and spiritual connection within your family. Each meal becomes a moment of shared joy and togetherness, turning chaos into calm. As you streamline your nutrition and simplify your routines, you'll find more time for quality family moments, creating a harmonious environment where everyone thrives. So, take the first step and discover the profound benefits of making meal planning a sacred family ritual.

Remember you can download your free meal planner and 8 bonus recipes here.

And of course, if you are a seasoned pro, I would love to hear how you plan weekly meals for your family! Please feel free to leave a comment to share your top tips. Or if you have any questions, as always please reach out - I love hearing from you.

More love, more health, more vitality - every time!

Irie