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NEWS | Sept. 25, 2020

Madigan's Back to School Healthy Meal Prep Plan!

Back 2 School 30 Day Meal-Prep Plan

As parents prepare to either send their children back to school or create a virtual learning environment in their homes, it is critical that children are well-nourished and ready to learn wherever they are spending their days. Did you know that children who eat balanced, nutrient-rich meals are more likely to optimize academic performance, sustain alertness, and concentrate during instruction? Eating breakfast, in particular, is associated with increased academic performance. In general, school-aged children (ages 6 to 12) should eat three meals and 1-2 snacks per day.

Meal Preparation Tips:

Meal Prep Ahead of Time

One of the best ways to reduce time spent preparing meals each day is to prepare large portions ahead of time. Separate the large portion into smaller portions for yourself and your family to eat throughout the work/school week. This can be done with breakfast, lunch, dinner, and snacks.

Include Your Children

If you have some extra time on your hands, allow your children to assist you in planning and preparing meals. Not only is the experience engaging, but children can also establish healthy eating habits and develop an understanding of how their meals are made.3

Consider Dietary Needs

Consult your child’s registered dietitian or health care provider for meal ideas for allergies and intolerances. There are plenty of dairy-free, gluten-free, and plant-based options available at grocery stores and commissaries. 

Download these PDF resources for optimum meal prepping:

Proper nutrition is imperative for our families in the JBLM community, especially our children during the school year! The Armed Forces Wellness Center, part of Madigan’s Preventive Medicine Dept., presents the “30 Day Meal Prep Plan!”, download the PDF's below, print, then get healthy meal-prepping in no time!

​Download Week #1

​Download Week #2

​Download Week #3

​Download Week #4


Additional Downloads and tips to snack and eat healthy:

Download: Keep the Beat Recipes - Deliciously Healthy Family Meals

Download: The Snacking "Do's & Don'ts"

Don't forget to keep your family's information up-to-date in DEERS.