Survive mealtime chaos with 20 minute mom meals!
By Ashley Sponsky, MS, RD, LDN
We all know the common weeknight scenario- it’s 4 o’clock. You just left work, you’re driving to pick up your kids from school, and you have about an hour until you have to take them to their extracurricular activities for the evening. You receive a text from your spouse asking “what’s for dinner?”
You have not had the time or energy today to plan dinner or shop for groceries. In a stressful panic, you think of your options- Fast food? Order pizza? Frozen dinner?
Instead, opt for a 20 minute “mom meal”- a nutritious and delicious short cut that gets food on the table for your family in less time than sitting in a drive thru line!
There is nothing better than being able to get a nourishing and healthy meal on the table in 20 minutes on a busy weekday or night. So let’s make it possible! Here are a few of my favorite pro tips.
1. Fill your fridge and pantry with whole food, protein rich, and fiber rich foods
This will help provide adequate energy, keeps us fuller for longer, and balances our hormones and blood sugars. When we choose processed foods, they tend to make our blood sugars spike and crash, leaving us feeling tired and hungry. Choose fresh foods like fruits, vegetables, beans, grains, dairy products and lean meats.
2. Use the 3 step method to balance your plate
When you’re in a rush, there’s no need to track every last calorie or measure every gram of food. Divide your plate into 3 sections and plan your meals accordingly. ¼ plate should contain lean protein, ¼ plate should contain grains/starch, and ½ plate should be filled with non-starchy vegetables.
Think protein, carb, and color! Examples include chicken, rice, and broccoli; steak, baked potato and salad; or salmon, quinoa, and green beans.
You have not had the time or energy today to plan dinner or shop for groceries. In a stressful panic, you think of your options- Fast food? Order pizza? Frozen dinner? Instead opt for a 20 minute mom meal!
3. Utilize simple cooking methods
Some of my favorite fast preparation methods include sheet pan, one pot, slow cooker, bento box, pressure cooker, and air fryer. If you search for these types of recipes, you likely can find recipes that will take 20 minutes or less to cook!
4. Use shortcuts
Not all convenience food is the enemy! Take advantage of some of the pre-cut fruits and vegetables and pre-portioned and pre-cooked meats for “in a pinch” meals.
Here are some of my favorite brands to consider stocking your freezer with: Real Good Food Co., Just Bare, Evol single serve frozen meals, and Kevin’s frozen meals.
5. Prepare in bulk and freeze for later
Have a couple extra hours on the weekend or a day off? Prepare a couple meals and snacks ahead of time and freeze for later! Soups and chilis freeze well, as do casseroles or lasagnas.
Also consider prepping individual portions of breakfast sandwiches, overnight oats, smoothie ingredients, muffins, or energy bites. Your future self will thank you for prepping ahead of time!
Example 20 Minute Meals to Try
Breakfast:
- blueberry and greek yogurt overnight oats
- berry banana protein smoothie
- breakfast sandwich with whole wheat toast
- fried egg served with a mandarin orange
Lunch:
- avocado toast with hard boiled eggs
- hummus and veggie bento box
- grilled chicken caesar wrap with baby carrots and apple slices
Dinner:
- one pan hawaiian salmon with rainbow veggies and rice
- slow cooker dijon pork with baby potatoes and green beans
- grilled bruschetta chicken with zucchini noodles and garlic toast
Check out my 20 minute mom meal plan on my website for more inspiration!
About the author. Ashley Sponsky is a registered dietitian, certified personal trainer and certified lifestyle coach. She is the owner of Fueled and Fit LLC, a private practice in Cary, NC. Ashley has been a registered dietitian since 2010 and has worked with a variety of clients in outpatient, gym, and corporate wellness settings.
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