If your to-do list is full and your energy is running low, meal planning can feel like the last thing you have time for. But a simple plan can go a long way toward balanced hormones, steady energy, and feeling good day to day. For Wilmington moms juggling kids, work, and errands, this is how to make meal planning realistic and not restrictive.

Where to Start (Even If You’ve Never Done It!)

When you're just getting started with meal planning, we recommend keeping it SIMPLE. You don’t have to plan Monday-Sunday, Breakfast, Lunch, Snacks, and Dinner (unless you really want to). 

Instead, start with planning one meal for the week, with a couple different options to rotate through. For example, your Breakfast plan could be: Monday-Wednesday - egg bites with fresh fruit, Thursday & Friday - overnight oats, Saturday & Sunday - family breakfast (veggie omelets, whole grain waffles, fresh fruit).

Here are some additional tips to try...

• Pick “staple” meals: Choose 2–3 dinners you love and are relatively easy to repeat (grilled salmon & greens, chicken & roasted veggies, stir-fry).

• Find a consistent day of the week you can take the time to meal plan and add it to your calendar.

• Batch prep smart components: Cook proteins (chicken, fish, beans), chop veggies, and pre-portion healthy fats (nuts, avocado halves) on one day.

• Use themes to simplify: “Taco Tuesday,” “Wrap Wednesday,” “Slow Cooker Sunday,” and “Sheet Pan Saturday”. 

• Plan for flexibility: Leave one or two dinners open for leftovers or quick throw-together meals.

When life happens (because it always does), having meals laid out already gives you fallback options, rather than scrambling or ordering takeout.

Sample 3-Day Meal Plan

Day 1

Breakfast – Overnight oats with chia seeds, blueberries, cinnamon, and protein powder or greek yogurt (prep once for 3 days in jars)
Lunch – Canned wild salmon mixed with olive oil + lemon, over bagged greens + pre-cooked quinoa (batch-cook quinoa once for all 3 days)
Dinner – Rotisserie chicken (store-bought) with microwavable frozen broccoli + sweet potato (microwave or bake extra for next 2 days)
Snack – Handful of walnuts + apple

Day 2

Breakfast – Overnight oats (from prep)
Lunch – Leftover chicken, sweet potato, and broccoli bowl with tahini drizzle
Dinner – Frozen wild salmon fillet (bakes in 15 min) + leftover quinoa + bagged salad kit
Snack – Carrots + hummus (buy pre-cut carrots & hummus cups)

Day 3

Breakfast – Overnight oats (from batch) with banana slices + flaxseed
Lunch – Canned lentil soup (Amy’s or similar) with side salad (bagged greens + olive oil + lemon)
Dinner – Shrimp stir-fry using frozen shrimp + frozen veggie mix + quick brown rice (all cooks in ~10 min in one pan)
Snack – Handful of pumpkin seeds + mandarin orange 

Time Saving Meal Prep Tips

• Batch once: quinoa, overnight oats
  
• Buy prepped: rotisserie chicken, bagged salad, frozen veggies, precut carrots, microwave sweet potatoes
  
• Quick proteins: canned salmon/tuna, frozen shrimp, rotisserie chicken, lentil soup 

Want all our best meal planning tips, in one place? 

Download our FNS Meal Planner!

This free guide includes over 30 meal ideas, a one-week sample meal plan, and a blank printable menu that you can use over and over. Plus when you sign up for the guide you’ll get some of my favorite quick & easy recipes delivered to your inbox.

Shopping & Pantry Tips

• Build your grocery list directly from your weekly meal plan. This method can save time, reduce waste, and keep you aligned with your health goals.
• Keep pantry staples on hand for days when things don’t go as planned - canned beans, legume-based pasta, canned salmon & tuna, frozen veggies, whole grains, and spices.
• Shop local when possible. Farmers markets often carry fresh produce that supports your plan without added cost. 

Looking for meals you can make in a pinch with minimal ingredients? We created a 2-week meal plan that uses only freezer and pantry staples, for those “Oh sh*t!” days when you have nothing in the fridge and no time to grocery shop.

Check out the meal plan here.

On-the-Go Lunches To Keep You Fueled 

For days when you’re out and about, the right lunch can make or break your blood sugar and energy. Choose protein + fiber + healthy fat combinations (tuna-stuffed avocado,  grain + bean bowl) and avoid over-relying on refined carbs. You can see full on-the-go lunch ideas here: On-the-Go Lunches for Blood Sugar Control.

Tips for Staying Consistent

• Prep what you realistically will use, and don’t overcommit to 20 meals you can’t eat.
  
  
• Use leftovers creatively: turn roasted veggies or cooked proteins into soups, frittatas, grain bowls, or wraps for quick, new meals.
  
  
• Give yourself grace: if one week gets messy, reset on Sunday without judgment.
  
  
• Rotate recipes at least monthly to avoid boredom and increase variety.
  
  
• Invite your family in on planning: kids often eat better when they help decide on the meals.

Meal planning isn’t about perfection, it’s about progress. Each balanced plate and planned lunch is a small step toward feeling your best and supporting your hormones naturally.