Let’s be honest: family meal planning can feel both chaotic and like never-ending drudgery. You’ve got a refrigerator full of random ingredients, hungry family members circling the kitchen, and no time and not much energy left to figure it all out.

But guess what? We’ve got a bit of good news. It doesn’t have to be that way. In this blog post, I’m sharing the fool proof formula for family meal planning that as registered dietitians and moms, Anna and I both use in our homes to get meals on the table without the extra stress of feeling like we’re racing around the kitchen.
Would you like to feel less stressed about meal planning and getting meals on the table? Continue reading more about meal planning for busy moms and dads.
Table of contents
What is meal planning?
Diet culture has co-opted meal planning to make it seem like it’s all about eating in some perfect way.
Meal planning in the diet and wellness culture is rigid and often involves complex meal prepping, “healthy” meal plans (aka rigid), staying away from “unhealthy” foods, “better” control over what you’re eating, and a focus on weight loss.
Our principles of meal planning and tips aren’t steeped in diet culture. It’s non-diet meal planning. We view family meal planning as an effective way to spend less time and mental load on the task.
Our method offers a different and refreshing take on planning meals.
The benefits of planning meals
There are numerous benefits of meal planning. It’s a simple habit that can help you feel less stressed. And who doesn’t want to feel less stressed?
It’s also a great way to cut down on food waste, trips to the grocery store, and the time you spend cooking meals. Meal planning also helps you create a shopping list and focus on food budgets.
There are lots of people who don’t like to meal plan and that’s ok, too. Our easy meal planning strategy isn’t the only way to decrease the stress of feeding your family while navigating a busy schedule.

Habitual meal planners may disagree, but we believe it’s essential to do what works best for you. Some like to meal plan for 3 days; others prefer a weekly plan, and still others for multiple weeks and maybe even a month at a time. And there are even people who don’t meal plan and don’t find that stressful.
Whatever simple meal planning looks like for you, if you make it part of your routine, you’re likely to save time and feel less stressed. Keep reading for our top tips for meal planning.
The principles of planning meals
The first step for easy meal planning for families is to lay the foundation using these principles of planning meals. These principles are from Step 1 in our Sunny Side Up Feeding Framework.
- When it comes to feeding, let go of perfectionism, external expectations, and the negative effects of diet culture.
- Plan meals and snacks in a way that works for you.
- Stock your kitchen and simplify grocery shopping in a way that works for you so you can easily make go-to meals.
- Offer balanced meals and snacks to yourself and your family throughout the day.
We’ll show you how to build a balanced, flexible approach to planning family meals. The steps can also work if you’re meal planning for toddlers or meal planning for picky eaters.
And here’s a reminder you need to hear: meals don’t have to be perfect to meet your family’s needs.
Our simple meal planning formula
Say “goodbye” to overwhelming, rigid meal planning that takes an inordinate amount of time, and say “hello” to simplicity.
- Meals: Pick 3 items—a protein, a carbohydrate, and a fruit or vegetable. Boom, done.
- Snacks: Keep it simple with 2 items—usually a protein and a carbohydrate.

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Find your go-to meals
No more standing in front of the fridge, wondering what type of meal to make. Make your go-to meals list, and you’ll always have a backup plan for when you need a meal at the last minute.
Use one of our meal planning tools (go-to meals downloadable template), a simple meal planning notebook that can be a blank notebook with lined pages, or notes pages in your phone or a simple meal planning app.
- Write down your favorite quickest and easiest meals. Add a few new ideas for fun.
- Jot down snack options if you’re feeling fancy.
- Spend 10-15 minutes tops on this. Seriously, that’s it.
Simplify the task with our free meal planning template
Our free meal planning template provides the structure for stress-free planning and will give you the info you need to create your shopping list. You can use it for the steps below. You may prefer using a simple meal planning notebook, or a notes page on your phone. Remember, do what works best for you.
Step-by-step meal planning for busy moms (and dads)
- Start with your go-to meal list. Easy, right?
- Check your family’s schedule. Got a soccer game? Late meeting? Plan accordingly.
- Think about what you’re in the mood to cook (and eat). Is it cold outside? Soup it is. Need something quick? Tacos work well.
- Include something your kids will eat—even if it’s just the rice.
- Cook once, eat twice (or three times). Leftovers are life.
- Don’t forget breakfast and snacks. Add those to your list, too.
- Do a quick inventory of your fridge, freezer, and pantry. Then, update your grocery list and you’re ready to go!
What does your weekly menu look like? If you’d like weekly meal planning ideas, sign up to get our weekly email where we share meals we’re planning to make each week.
More resources
If you’d like to take a deep dive into feeding your family and raising kids with a healthy relationship with food, visit our membership: Take the Frenzy Out of Feeding: A No Pressure Formula for Feeding Your Family & Raising Confident Eaters.
Not interested in a membership right now? Check out our posts and Sunny Side Up Nutrition podcast episodes related to feeding kids.

We’re Elizabeth & Anna!
It’s great to have you here. We’re registered dietitians and we share tips to support you in raising kids with a healthy relationship with food.