Happy Habits, Happy Kids: Easy Meal Planning for a Nutritious New Year

Two parents cooking with their child

As parents, we strive to provide our kids with the foundation they need to thrive. One powerful tool that can make a significant impact on their well-being is easy meal planning. By taking a proactive approach to their nutrition, we can set them on a path towards lifelong wellness. 

While we’re still early into the New Year, now is the perfect time to kickstart healthy habits that promote overall well-being, especially for our little ones. 

Why You Should Start Meal Planning for Your Kids

Maintaining a nutritious diet is essential for children’s growth and development. Research shows that children who consume a balanced diet are more likely to have better physical and mental health, improved cognitive function, and a reduced risk of chronic diseases. By incorporating meal planning into our routines, we can ensure that our kids receive proper nutrition on a daily basis.

Benefits of Easy Meal Planning

1. Time and Stress Management

Planning meals in advance saves time, reduces stress, and prevents last-minute unhealthy food choices. It allows busy parents like you to prioritize their children’s nourishment without feeling overwhelmed.


2. Enhanced Nutrient Intake

Meal planning enables you to create well-rounded meals that encompass all essential nutrients, such as proteins, carbohydrates, fats, vitamins, and minerals. A variety of colourful fruits, vegetables, whole grains, and lean proteins can be included, ensuring that no essential nutrients are missed out.


3. Cost-Effective Approach

By planning meals ahead, you can save money by reducing food waste, unnecessary purchases, and outside dining expenses. Creative use of leftovers in follow-up meals can further contribute to the cost-effective nature of meal planning.


4. Developing Healthy Eating Habits

Consistently exposing children to nutritious meals helps them develop healthy eating habits early on. By involving them in the meal planning process, kids can learn about different food groups, the importance of balanced eating, and develop a sense of autonomy in making healthy choices.


Tips for Easy Meal Planning

1. Establish a Weekly Menu

Start by creating a weekly menu that includes breakfast, lunch, dinner, and snacks. Consider your children’s preferences, dietary restrictions, and any specific nutritional needs.


2. Include a Rainbow of Fruits and Vegetables

Make sure to incorporate a wide variety of colourful fruits and vegetables into every meal. This ensures a diverse range of essential vitamins and minerals. Check out our blog for other nutrients that are vital to childrens’ brain development.


3. Prepare in Advance

Dedicate a specific day for grocery shopping and meal preparation. Chop vegetables, marinate meat, or pre-portion snacks to minimize cooking time throughout the week.


4. Embrace Freezer-Friendly Meals

Prepare wholesome meals in bulk and freeze them for future use. This way, you always have a healthy option on hand when you’re short on time.


Get a Head Start on Your Meal Planning 

Here are two 4-step healthy (and tasty!) recipes that will save you time, money, and energy:

1. Rainbow Veggie Stir-Fry


Assorted colourful vegetables (bell peppers, broccoli, carrots, mushrooms, etc.)

Protein of choice (tofu, chicken, shrimp, etc.)

Low-sodium soy sauce or tamari

Sesame oil

Garlic and ginger (optional)



  1. Sauté the garlic and ginger (if using) in sesame oil.
  2. Add the protein and cook until fully done.
  3. Add the vegetables and stir-fry until crisp-tender.
  4. Drizzle with soy sauce or tamari and serve over cooked brown rice or whole-grain noodles.


2. Baked Salmon with Quinoa and Roasted Vegetables


Fresh salmon fillets


Assorted vegetables (broccoli, cauliflower, carrots, zucchini, etc.)

Olive oil

Lemon juice

Garlic powder, salt, and pepper



  1. Prepare quinoa according to package instructions.
  2. Season the salmon with garlic powder, salt, and pepper. Bake at 400°F for 12-15 minutes, or until cooked through.
  3. Toss the vegetables with olive oil, lemon juice, garlic powder, salt, and pepper. Roast in the oven at 400°F until tender.
  4. Serve the baked salmon alongside quinoa and roasted vegetables.


Easy meal planning serves as a key strategy for nurturing happy and healthy kids, particularly as we enter the new year. By incorporating this practice into our daily lives, we can provide our children with nutritionally balanced meals while also saving time, money, and reducing stress. Remember, small steps towards meal planning can make a significant difference in your child’s overall well-being. So, let’s start this new year by embracing the power of easy meal planning!


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