As summer holidays come to a close, life quickly shifts into a busier rhythm with school runs, work, and daily routines resuming. This transition can feel overwhelming, especially when it comes to meal planning. To help you stay organised and nourished, here are some practical strategies for meal planning as we head into autumn:

1. Start with a Flexible Meal Plan

After the relaxed vibe of summer, jumping into a rigid meal plan may feel restrictive (let’s be honest, it never really works!). Instead, opt for a **flexible approach** that allows space for your preferences, energy levels, and changing schedules. Use the weekend to batch-cook a few key ingredients, like roasted vegetables, grilled chicken, burgers, pulses, or quinoa. These can be easily mixed and matched throughout the week to create different meals.

2. Make Use of Seasonal Ingredients

Autumn is the perfect time to embrace fresh, seasonal produce. Incorporating ingredients like pumpkins, squash, apples, and root vegetables adds variety and ensures nutrient-dense, flavourful meals.

Here are a few easy autumn ideas:

• Roasted root vegetable salads with a simple vinaigrette as a side.
• Hearty soups like butternut squash or lentil soup, perfect for meal prep.
• Baked apples with cinnamon, a delicious and warm seasonal snack.

3. Get the Whole Family Involved

With the school year starting, meal planning becomes a family affair. Involving your children in choosing and preparing meals can relieve some pressure and help them learn about nutrition and balanced eating.

Try these ideas:

• Let the kids choose one or two recipes for the week.
• Create a “family meal board” so everyone knows the plan and can help prepare meals when possible.
• Pack school lunches together the night before to save time and ensure the lunches are balanced and varied.

4. Focus on Balanced, Nourishing Meals

When schedules get hectic, it’s tempting to rely on quick fixes, but these may not always meet your nutritional needs. Prioritise balanced meals that provide a mix of carbohydrates, proteins, and fats to keep you and your family satisfied and energised throughout the day.

Here’s a simple guide to building a balanced meal:

• Protein: Chicken, beans, eggs, or tofu.
• Healthy fats: Olive oil, avocado, nuts, or seeds.
• Complex carbohydrates: Brown rice, sweet potatoes, or whole-grain bread.
• Fiber-rich veggies: Leafy greens, broccoli, or carrots.

5. Easy-to-Pack Lunches and Snacks

With busy schedules, having easy-to-pack lunches and snacks on hand will help you avoid skipping meals or reaching for less nutritious options.

Try these ideas:

• Wraps or sandwiches with lean protein, veggies, and a spread like hummus or tzatziki.
• Salad bowls with quinoa, mixed greens, roasted chickpeas or black beans, and a variety of colourful veggies like cherry tomatoes, cucumbers, and roasted sweet potatoes.
• Fruit, nuts, yogurt or homemade cereal bars make simple, portable snacks that keep you satisfied between meals.

6. Trust Your Hunger Cues

Meal planning should support, not control, your relationship with food. Intuitive eating encourages you to listen to your hunger and fullness cues. If a meal plan feels too rigid or you’re craving something not planned, trust your body’s signals and make adjustments. The goal is to nourish your body, not to follow rigid rules.

7. Keep Breakfast Simple and Satisfying

Mornings are often the busiest time of day. Planning quick, nutritious breakfasts ensures a healthy start to your day:

• Overnight oats: Prep the night before with oats, yogurt, fresh fruit, and a sprinkle of nuts.
• Peanut butter sandwich: A simple, tasty, and filling option that offers a good balance of protein and healthy fats.
• Boiled eggs with toast and avocado: A protein-packed and nutritious breakfast that’s ready in minutes.

8. Reflect and Adjust

At the end of each week, take a moment to reflect on what worked and what didn’t. Maybe you found a new recipe everyone loved, or maybe you over- or under- estimated how much you’d cook. Adjust your meal planning based on what felt good and what didn’t.

Conclusion

As you transition into autumn, remember that meal planning should be an empowering tool, not a stressful task. Stay flexible, embrace seasonal foods, and get the family involved to create a system that supports both your health and your intuitive eating journey. With these simple tips, you can stay organised and nourished as your routines settle back in, all while continuing to enjoy your meals and take care of your body.

If you’d like more guidance on meal planning or intuitive eating, book a free discovery call with me today!