This article was originally printed in the July/August 2026 issue of ‘hood Magazine. To see this article in print, and to read the rest of the issue, check out our digital issue

Back to school season brings so much excitement and chaos. Between early mornings, new routines, and the never-ending question of “What’s for dinner?”, many families find themselves stretched thin before the week begins.

The good news? With a little planning, back-to-school meal prep can make your hectic weekdays easier!

Why Meal Prep Matters

Meal prep isn’t all about Bento boxes, perfectly portioned containers, or spending hours in the kitchen. It is about making the week ahead more manageable. Meal prep can:

  • Prevent last-minute dinner scrambles
  • Cut down on fast food
  • Make nutritious meals easier
  • Save time

Start Small, Keep It Simple

Meal prep doesn’t have to be complicated. Many people get discouraged when they think it is an all or nothing task. Instead, do what works for your family. Starting small is key. Here are some easy ways to get started that also feel like big wins!

  • Plan your meals. You can start small by planning just your dinners or, you can focus on planning 2-3 days instead of the entire week.
  • Bach cook staples like chicken, ground beef, hard boiled eggs, or roasted vegetables to mix and match into quick and easy meals. 
  • Wash and chop fruits and vegetables so they are ready to grab for meals and snacks
  • Cook a double batch of a meal and freeze half. Now you have a meal ready to heat and enjoy on busy nights!
  • Convenience Boosters: Use frozen veggies, canned proteins, rotisserie chicken, microwave rice, and salad kits to speed up dinner time.

Meal Prep Hacks

  • Plan around your schedule. On busy evenings, choose simple, slow cooker, or quick meals. Have a lighter night? Take the opportunity to cook. 
  • Choose flexible ingredients that work in multiple meals.
    • Chicken and ground beef = wraps, bowls, pasta, tacos, salads, casseroles
    • Pre-washed and chopped veggies = easy to throw into omelets, soups, casseroles, or use as a side (fresh, roasted, or steamed)
  • You don’t have to cook full meals or prep everything all at once. Instead, prep what you can, when you can.
  • Include your children by having them tear lettuce, make snack boxes, or cut fruit with kid-friendly knives.
  • After school snacks are key for giving kids energy and sustaining them until dinner time. Designate a snack bin or drawer to make them easy for kids to grab. 

Easy Family-Friendly Meal Ideas

Quick Breakfasts:

  • Overnight oats
  • Egg muffins
  • Veggie-based muffins
  • Smoothies

Lunchbox Favorites:

  • DIY lunchboxes with protein, fruit, cheese cubes, and whole grain crackers or choose a theme such as pizza and taco.
  • Savory muffins such as pizza muffins or ham and cheese muffins
  • Cold options: cold pasta with veggies, chicken salad with crackers

Afterschool Snacks:

  • Snack boxes with items like string cheese and meat stick, hard boiled eggs, cheese cubes, and pretzels
  • Ants on a lot (celery, peanut butter, and raisins)
  • Cucumber bites (cucumber slices, cream cheese, and add seasonings if desired)

Quick Dinners:

  • Sheet pan or one pan meals
  • Shredded chicken in wraps, salads, or bowls
  • Slow cooker or pressure cooker meals

For more information on meal prep and recipes, check out our website at https://extension.sdstate.edu/food/nutrition.