Episode Number
94
Episode Show Notes / Description
If your evenings are filled with homework, sports, activities, and deadlines, mealtime shouldn’t add to the chaos. A little weekend prep goes a long way to keeping dinners stress-free and nutritious.
Transcript
Good morning! This is your Wellness Wake-Up Call with University of Illinois Extension.
If your evenings are filled with homework, sports, activities, and deadlines, mealtime shouldn’t add to the chaos. A little weekend prep goes a long way to keeping dinners stress-free and nutritious.
Start by picking one day to plan your meals and prep the week ahead. Chop veggies, cook a big batch of grains or proteins (like shredded chicken or chili), and portion things out. Then, come Monday through Friday, meals practically build themselves. It’s all about saving time and mental energy when you’re busiest.
Cooking a double batch means half goes into the freezer or becomes tomorrow’s lunch. Using shortcuts like rotisserie chicken, frozen veggies, and canned beans keeps flavor and nutrition intact—without the long prep time.
If you have picky eaters or want to make meals interactive, try taco bars or build-your-own nights. Let everyone customize their plate with toppings and fillings—plus it’s fun and fast. Repurposing leftovers helps, too: last night’s roast becomes quesadillas or fried rice tonight.
For snacks, keep things simple and easy to grab and go. Yogurt parfaits, energy bites, chopped veggie sticks with hummus, or apple slices with peanut butter are all easy to prep and satisfying between classes or before bed.
Give yourself the grace of doing a little meal prep when you can. A well-stocked fridge and simple routines mean weeknights flow more smoothly—and fueling your family doesn’t feel like another chore.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension.
If your evenings are filled with homework, sports, activities, and deadlines, mealtime shouldn’t add to the chaos. A little weekend prep goes a long way to keeping dinners stress-free and nutritious.
Start by picking one day to plan your meals and prep the week ahead. Chop veggies, cook a big batch of grains or proteins (like shredded chicken or chili), and portion things out. Then, come Monday through Friday, meals practically build themselves. It’s all about saving time and mental energy when you’re busiest.
Cooking a double batch means half goes into the freezer or becomes tomorrow’s lunch. Using shortcuts like rotisserie chicken, frozen veggies, and canned beans keeps flavor and nutrition intact—without the long prep time.
If you have picky eaters or want to make meals interactive, try taco bars or build-your-own nights. Let everyone customize their plate with toppings and fillings—plus it’s fun and fast. Repurposing leftovers helps, too: last night’s roast becomes quesadillas or fried rice tonight.
For snacks, keep things simple and easy to grab and go. Yogurt parfaits, energy bites, chopped veggie sticks with hummus, or apple slices with peanut butter are all easy to prep and satisfying between classes or before bed.
Give yourself the grace of doing a little meal prep when you can. A well-stocked fridge and simple routines mean weeknights flow more smoothly—and fueling your family doesn’t feel like another chore.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension.