Back-to-school is the best time of year to set new routines to make life easier.

After a summer of late dinners and flexible schedules, it will be great to have a little more structure. But like most working parents, our weekdays are very full. Between school, sports, work, and trying to fit in my own morning runs, I don’t have time for elaborate meal prep.

Instead, I spend about an hour in the kitchen on Sunday preparing a few staples that make breakfast, school lunches and weeknight dinners much easier.

This isn’t the kind of meal prep where every meal is planned and portioned. I simply make a few foods my family loves so that we have nourishing options ready to go all week.

Here’s what I prep every Sunday.

My Sunday Meal Prep Checklist

✔ Double batch of Superhero Waffles
✔ Batch of Superhero Muffins (my go-to before every single run or workout)
✔ Instant Pot shredded chicken (for bowls, tacos, salads)
✔A Sunday dinner that makes great leftovers (soup, grain salad or Power Bowls)

Keep reading for links to my simple recipes.

Breakfast: Prepped So Kids Can Make Their Own

My 8-year-old has eaten a homemade waffle almost every morning for years. In fact, one of the biggest reasons I created our Superhero Protein Waffle Mix was for him. I wanted a balanced breakfast that I could prep in advance so he could make it himself while I head out for my morning run.

Every Sunday, I make a big batch of Belgium waffles. Once they’ve cooled, I stack them in a sealed container in the refrigerator. Around 6 a.m., he rolls downstairs, pops one in the toaster, and tops it with his favorite jam or maple syrup. We keep a lower drawer stocked with plates and utensils he can reach, so by the time I get home from my run, I have a happy kid who’s already eaten breakfast and is getting ready for school.

The whole family loves these waffles because everyone can make them their own. My favorite is a savory version topped with a fried egg, grated cheese, and sliced avocado. They’re also delicious with almond butter and a drizzle of maple syrup.

Our other go-to on busy school mornings is smoothies. They’re a favorite of my daughter, who isn’t much of a morning person and rarely has a big appetite first thing. A smoothie is an easy way for her to get a balanced breakfast before heading out the door.

Grab my go-to kid-friendly smoothie recipe.

Lunches: Stick to a Formula

I also bake a batch of Superhero Muffins every Sunday. I'm grateful for our Superhero Mixes because it takes just 5 minutes of prep time and 24 minutes in the oven. 

They’re one of my favorite lunchbox additions because they’re filling, travel well, and are made with real ingredients that provide lasting energy for the school day.

My son eats the same lunch every single day and he never complains so I’ve just stuck with it.

Picky Eaters Daily Lunch:

• Yogurt with chocolate chips
• Sliced fruit
• Superhero Muffin (Chocolate Banana is his fave)
• Tortilla chips & salami
  
• Unreal mini chocolate bar or fig cookies

Packing lunches feels much easier when we repeat the same formula. My older kiddo likes a more elaborate lunch and prefers to pack her own (yahoo!). Her favorite is leftover soup with pasta in a thermos with chips and a treat.

After-School Snacks Ready to Grab

Stocking easy after school snacks is crucial to preventing meltdowns when we have late sports practices that push back dinner. I love taking a break from working to catch up with my kids right after school and share a snack together.

Current favorites at our house include:

• A2 whole milk with cereal or granola
• Tortilla chips & carrots with hummus
  
• Smoothie bowls topped with cacao nibs or granola (if we didn’t have a smoothie at breakfast)
• Sliced banana topped with pb & chocolate chips
• Cheese & crackers or melted cheese on tortilla chips
• Pretzels or sliced apple with peanut butter

I try to suggest snacks that have both fat and protein to prevent blood sugar swings.

Weeknight Dinners Start with One Prep

I don’t prep entire dinners ahead of time, but I almost always prepare one component that can be used in several meals throughout the week.

That might be:

• Rice or Quinoa
• Roasted potatoes
• Grilled chicken (Best Ever Marinade) or Instant Pot Shredded Chicken (so versatile, recipe here)
• Salad dressing or sauce for Power Bowls 
• Soup or hearty grain salad (this recipe is our fave)

Having just one staple ready makes dinner come together much faster.

Keep Meal Prep Realistic

I’ve found that meal prep is easiest when I simply build it into what I’m already doing. On Sundays, I’ll mix up a batch of Superhero Muffins while soup for Sunday dinner simmers on the stove.

When I have homemade waffles in the fridge, muffins ready for lunchboxes, and leftovers that can be repurposed into work lunches, weekday meals require a lot less thought.

If you’re getting ready for back-to-school, don’t feel like you need to prep everything. Start with a few staples your family loves and build from there. Even an hour in the kitchen on Sunday can make busy school mornings and weeknight meals feel much more manageable.

You've got this!