As a nutritionist, people assume my fridge is perfectly organised and my meals are Insta-worthy and hit all my daily macros. In reality, life with kids isn’t predictable or polished, and the best laid plans don’t always work out. I meal plan and prep in advance, not for perfection, but to make life simpler, healthier and more time efficient.

Meal planning isn’t about eating the same boring meal every day or spending all of Sunday chopping vegetables. At its heart, meal planning is about two things: reducing the frequency of the ‘what’s for dinner?’ question, and making healthy, nutritious meals the easy choice. Here I’m sharing everything that I’ve learnt to help you meal plan successfully for your family.

Step 1: Check your cupboards

Before you start planning, look at what you’ve already got in the fridge or cupboards that either needs using up, or can form the basis of your meals. Search for recipes by ingredients, e.g. ‘orzo’ and ‘broccoli’ or ‘chicken thighs’ and ‘tomatoes’. Look through the recipes and pick out the ingredients you already have or simple swaps you could make (e.g. between dried herbs) in order to reduce food waste and the amount you spend at the shops.

Step 2: Review the week ahead

Every Saturday morning, I sit down and look at the coming week: who needs packed lunches and how often, are we out for dinner at all, are there any late work days or social plans? This helps me see how many meals I need to prepare in advance and where I might cook fresh. I plan the week around the tricky days – for example I take the kids swimming on Tuesday and it’s a big rush from getting back and everyone is starving so I have something prepped from either the day before or out the freezer that can be on the table in minutes.

Step 2: Choose core recipes, not a rigid menu

From that, I plan around 4-6 core meals that can be mixed and matched across the week (based on how many we need). It’s important to consider your schedule, cooking skills and time availability. Planning elaborate meals on the busiest nights sets you up for stress, and a lot of washing up! Instead include quick meals like wraps or stir fries for those days.

 For example, my week might look like this:

• One pot lentil curry: freezes well and makes great leftovers
• Tray baked salmon and roasted veg: quick, minimal washing up
• Bolognese/veggie Bolognese: can be used as pasta sauce, chilli, lasagne and is easy to freeze. If you have a little more time, this slow cooker version is delicious.
• Roast chicken: works well hot or cold for lunches and dinners
• Egg muffins: easy breakfast, kids packed lunch or snack
• Soup: easy lunch, quick supper

As well as these recipes I’ll batch cook some rice, pasta or couscous, some roasted veggies and have protein sources like eggs, beans and nuts on hand, making it easy to assemble balanced meals super quickly.

Step 3: Write the shopping list

My list is built from those core meals, plus staples like fruit, cheese, Greek yoghurt, nuts and spices. I keep a list on my phone (or trolley open in a shopping app) so I can add things I run out of over the course of the week. More tips for the big shop below!

Step 4: Block time to prep

Sunday afternoons/evenings are typically my prep time. Here’s what I’ll do in about 2 hours:

• Roast a tray of mixed vegetables (peppers, courgettes, carrots) or make a salad/slaw
• Roast the chicken
• Cook a batch of quinoa/rice/pasta
• Make the lentil curry or soup
• Hard boil a few eggs
• Make the egg muffins

This isn’t full meal prep for the entire week, it’s setting up building blocks and means the meals come together in minutes.

Things that I find make a difference – my tips for success!

Keep it quick and easy

A core meal should be something I can make quickly, without spending hours in the kitchen – these are minimal fuss dishes that generally take less than 30 minutes (or hardly any prep if they are a roast chicken or slow cooker meal). They make weeknight dinners manageable and stress-free, especially when my energy levels are low.

Go for freezer-friendly

When my second child was born we bought an extra freezer for the garage. It has been so helpful for storing batches of meals I have made when I have time. Soups, frozen veg, frozen fruit, pizzas, bread – it’s all in there.

Use just one pan

Dishes that require minimal clean-up are always a winner. But aside from reducing the number of dishes to wash, one-pan meals simplify the cooking process. I particularly love all-in-one dishes that incorporate vegetables so I don’t need to think about sides. This not only saves time but also makes the cooking process less daunting.

Choose something nourishing

I look for balance and recipes that are nutritious, providing a mix of protein, plenty of vegetables and healthy fats, but also recipes that are warming and comforting, creating that cosy feeling that makes dinnertime delicious!

Aim for family-friendly

This one might seem obvious, but core meals need to include familiar, family friendly flavours and ingredients. Knowing the meal will be popular with the whole family is a key part of removing stress at dinner time!

Cook once, eat twice

There is nothing better than being able to repurpose leftovers, knowing I’ve got another dinner or lunch sorted. Many of my core meals lend themselves to being cooked once and eaten twice. Even if it’s just an extra chicken breast or bowl of cooked rice, it saves time, especially if you have to make packed lunches too.

Have emergency meals to hand

Ours are probably baked beans and tuna sweetcorn. I’ll always have tins of tuna, sweetcorn and baked beans on hand. In 10 minutes, I can make a meal for me or the kids.

Adapt if needed!

Don’t stress if the meal plan doesn’t go to schedule. Things often come up at the last minute. In this case, freeze what you were going to make and fall back on an emergency meal or a quick fix like noodles or pasta. Picky plates are popular for a reason – tasty bits and bobs, no leftovers and minimal prep!

The ‘big’ shop

These are my practical tips to help you shop faster, save money and reduce food waste.

• Take your meal plan and shopping list with you. Once you have looked through your cupboards and written a list, try grouping the items into sections so you don’t get sidetracked in the supermarket and come back with items you already have.
• If you’re buying dry goods like rice, oats, etc. look for the biggest packets – they will last longer and cost less per portion.
• Don’t forget your emergency meals (see above).
• I also often choose some prepared or ‘cheat’ shortcuts. For example, chopped and frozen onions, garlic and ginger; microwaveable rice pouches; tinned or frozen fruit which is far cheaper and lasts longer than fresh, for example raspberries and mango.

Child-friendly meals that are easily pre-prepped

Young children are reliant on you to choose and make the meals – and it can get tiring! Even as they get older, it’s important to guide them towards nutritious meals and including them in the food prep and cooking can instil great habits.

These are a few of my favourite child-friendly meals to make and there are plenty of freezer friendly meals that can be a lifesaver too.

• Egg muffins
• DIY wraps (could use the left-over roast chicken on these ones)
• Tomato/veg sauce – for pasta, pizza or rice
• Chicken meatballs
• Mild curry
• Mini skewers
• Jacket potatoes
• Pasta salads
• Fish cakes
• Chicken goujons

Handy equipment

I like to keep things simple and avoid gadgets that clog up my counter or cupboards. However, there are a couple of items though that have really proved their worth – making food prep and mealtimes easier.

• A large, cast iron pan which can go from stovetop to oven
• Decent set of knives and a knife sharpener
• Food processor – one that shreds, slices, chops, blitzes and can even knead dough is money well spent I think. It saves so much time, and if you love prepping in bulk it’s a dream.
• Slow cooker – I’m a big fan and use it a lot in the winter. It’s so easy to chop ingredients, chuck them in and the meal is ready after work. Ours is quite old now and next time I’ll look for one where the removable bowl can also be used on the hob.
• Stick blender – nothing fancy (ours is left over from weaning and pureeing food for babies), but it’s compact and helpful to have when making soups and sauces.

There have been a fair few fails too – like the time I batch cooked 25 meals and then the freezer got unplugged and the whole lot went in the bin or when I forgot to label the spicy curry and served it up to a load of kids only for them all to refuse to eat it! All in all though, there are so many resources and recipes available to help you meal plan, save time, money, reduce food waste and stay sane!

Further reading:

Meal prep ideas
Quick and healthy family meals
30 easy ways to give kids five-a-day
Healthy eating: What young children need
Summer family meal plan

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Most of us would hope to poo normally while travelling, but that's not always the case. Thankfully, there are some steps you can take to reduce the risk or severity of constipation, diarrhoea and other issues.

We spoke to Dr Megan Rossi, gut health expert and founder of The Gut Health Doctor, to learn how you can stop a bad stomach from sending your holiday fun straight down the loo.

Next, find out how much fibre you should eat a day, what are probiotics and what do they do and what gut health really means.

Which digestive issues are common on holiday – and how to help

1. Constipation

Travelling can lead to temporary constipation. You probably have some idea of the symptoms, but it’s worth knowing the specific medical definition:

• Your bowel movements (stools) are less frequent (under three times per week)
• Bowel movements are difficult and/or painful
• Stools may be dry, hard or lumpy

This issue usually resolves within three weeks. If the constipation carries on longer (so your bowel movements remain limited to three times or fewer per week), then you should consult your GP.

“Constipation is one of the most frequent digestive complaints when travelling, and that’s largely down to changes in routine,” says Dr Rossi.

“There are various factors involved, from disrupted sleep and different meal times, to reduced fibre intake and dehydration, all of which can slow down gut motility. We also tend to eat out more and move less on holiday, which doesn’t help.”

Dr Rossi recommends one particular remedy both for constipation and for diarrhoea: “If you experience constipation or loose bowel movement when travelling, consider taking some psyllium husk with you,” she says.

“This water-loving fibre (available from most health food shops) has a dual effect, helping soften hard stools while also thickening looser stools. Try ½ tbsp (3g) per day mixed in 150ml water (per tablespoon).

“Also, I know it’s obvious, but do remember to stay hydrated, both during the flight and while you’re away. Dehydration is a common cause of holiday-induced constipation.”

Possible remedies:

• Eat fibre – plums and psyllium seed husks are especially recommended
• Drink plenty of water to prevent overly hard stool, especially during flights
• Exercise and movement can loosen things up

2. Diarrhoea

Diarrhoea is a common problem for travellers, who may experience:

• Loose stools
• Dehydration
• Vomiting (in some cases)

“Stomach bugs – sometimes known as ‘traveller’s tummy’ – are a well-known issue, and they’re usually a result of exposure to unfamiliar microbes in food or water,” says Dr Rossi.

“Although some microbes can be inherently 'bad', in many cases our gut can adapt to them, which is why locals can enjoy street food and local tap water without any concerns, yet the same foods often cause havoc in a traveller’s untrained guts.”

Diarrhoea is typically caused by food poisoning or a stomach bug, and the seriousness of the issue and its treatment will depend on the cause.

Loose stools can also be caused by other factors, such as over-exposure to sun, eating rich foods, excessive drinking or eating foods you may be intolerant to, such as pasta and bread.

As mentioned in the section on constipation, psyllium husk is one popular remedy for treating loose stools. The NHS also recommends medicines such as loperamide or diphenoxylate, plus atropine.

Due to the loss of water that comes with this condition, drinking lots of fluids is a must to prevent dehydration.

Possible remedies:

• Take psyllium husk to thicken stools
• Consider anti-diarrhoeal medicines (with a pharmacist or doctor’s advice)
• Drink lots of water to reduce dehydration

3. Indigestion and other common problems

These are a number of other common digestive complaints that may arise during travel:

• Indigestion
• Bloating
• Motion sickness

These diverse issues have various causes, possibly including your chosen mode of transport. According to Dr Rossi, flying can be particularly problematic for the digestive system.

“Ever noticed your belly feeling uncomfortably bloated mid-flight? That’s because as the plane climbs, the air pressure in the cabin drops and any gas trapped in your gut expands. It’s the same reason your ears pop and your crisp packet balloons,” she says.

“I call this ‘mile-high IBS’, and it can be a real issue for those already prone to gut sensitivity.”

Motion sickness is obviously linked to travel, too. Ferry and car journeys are the most commonly problematic modes of transport in this regard.

Meanwhile, indigestion often results from eating rich foods at your destination.

Possible remedies:

• Avoiding richer foods (at least some of the time) during your holiday can limit indigestion
• Standing up and stretching your legs can help with in-flight bloating
• Motion sickness can be reduced by sitting in the front seat of a car or in the middle of a boat

How to prevent digestive issues on holiday before they happen

Prevention is always better than the cure, as will become clear if you find yourself running from pharmacy to toilets in a foreign land. With this in mind, we asked Dr Rossi for her pre-takeoff tips.

“Focus on building a diverse – and therefore resilient – community of gut microbes through diet before your holiday, as this will optimise your gut health and could lower your risk of gut infections,” she says.

“Research shows that people with more diverse gut microbes are less likely to experience travel-related gut symptoms, including travellers’ tummy.”

Certain foods can contribute good bacteria to a healthy gut microbiome. Some of the tasty options include Greek yogurt, kimchi, kombucha and sauerkraut. Bacteria supplements are another way to give your gut microbiome a targeted top-up.

“There’s good clinical evidence to show that a specific probiotic strain, LGG (lactobacillus rhamnosus GG), significantly reduces your risk of traveller’s tummy,” says Dr Rossi. So, consider stocking up on an LGG bacteria supplement. “It’s best to take it for seven days before and during your trip, and seven days after you return,” she adds.

Dr Rossi also recommends eating a wide range of fruit and veg in the lead-up to travel.

“Aim to have 30 or more different types of plants a week across the six main plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices,” she advises.

If you have a history of digestive problems when flying, there are certain foods that might be best avoided.

“You may benefit from going easy on FODMAPs (a group of fermentable carbs found in foods like onions, garlic and certain fruits) in the 24-48 hours before take-off,” says Dr Rossi.

“Just remember to reintroduce these foods into your diet once you’ve landed, as many FODMAPs are prebiotic and help feed your beneficial gut microbes.”

Once you’ve arrived in your destination, Dr Rossi advises syncing your lifestyle to its time zone as quickly as possible.

“Adapting the timing of meals and sleep will help your gut settle more quickly, because your microbiome is closely linked to your circadian rhythm,” she says.

Should you be worried if you get a bad tummy on holiday?

It’s unpleasant to experience digestive problems on holiday, but more often than not, it’s not something to seriously worry about. With that said, certain cases do require a check-up.

“Occasional loose stools or mild constipation aren’t usually cause for concern, but there are definitely red flags to watch for,” says Dr Rossi.

“If diarrhoea lasts more than 48 hours or if you have a high fever, persistent vomiting, blood in your stool or signs of dehydration (like dizziness or dark urine), it’s important to seek medical attention. The same goes for severe abdominal pain – you're better safe than sorry.”

The big silver lining here is that a holiday could potentially do more good than harm to your digestive system.

“If you’re going away somewhere and getting time to relax, the reduction in stress and cortisol can have a positive impact on your gut health,” says Dr Rossi.

“Plus, you may be able to expose yourself to a greater variety of foods (both fermented and different plants) than you would typically have at home.”

Now try:

What to eat and drink in a heatwave
Top health benefits of prunes and prune juice
Why am I constipated?
What is food poisoning?

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Foods to include in your diet

High-fibre foods

These include whole grains (oats, quinoa), legumes (lentils, chickpeas), fruits (berries, apples with skin) and vegetables (broccoli, leafy greens). Fibre helps slow sugar absorption and improves insulin sensitivity.

Healthy fats

Increase mono- and poly-unsaturated ‘good’ fats in your diet. Use olive oil and rapeseed oil in cooking. Add a portion of oily fish such as salmon or mackerel (high in omega-3) to your diet once a week. Nuts and seeds such as walnuts, flaxseed and chia are also high in good fats. There is considerable evidence that omega-3 reduces the risk of heart disease. Do eat these in moderation as fats are high in calories and can cause weight gain.

Prebiotics and probiotics

Prebiotic foods such as onions, garlic or spinach and probiotic foods such as kefir or kimchi can help to support gut health, which has been linked to better blood sugar control.

Fruits and vegetables

It is a myth that diabetics should avoid fruits. Yes, fruits contain natural sugar; however, like vegetables, they also contain vitamins, minerals and fibre and are important for a balanced diet. It’s always better to eat the whole fruit rather than drinking fruit juice.

Foods to limit

Refined carbohydrates

These spike blood sugar levels rapidly – white bread, pasta and sugary snacks are among the culprits.

Added sugars

Limit sugary drinks and sweets, and look out for processed foods with hidden sugars which also cause spikes in blood sugar levels.

Saturated and trans fats

These are found in processed snacks and fried foods like crisps. These worsen insulin resistance and increase the risk of heart disease.

Salty food

Processed and packaged foods often contain high levels of salt that can elevate blood pressure, a common issue in diabetics.

You do not need to exclude these foods from your diet completely; it’s about small, sustainable changes that you can maintain long-term.

What else can I do?

Exercise regularly

Walking, cycling or strength-training improves insulin sensitivity and supports weight management.

Prioritise sleep

Seven to eight hours of quality sleep helps regulate hunger hormones and improves glucose metabolism.

Manage stress

Encourage mindfulness, yoga or hobbies to lower cortisol levels, which can spike blood sugar.

Routine check-ups

If you have been diagnosed as diabetic, then it is important to have regular check-ups and monitoring with your doctor.

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Chintal is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall well-being. @drchintalskitchen

Foods to include in your diet

Leafy greens

Spinach, kale and chard are rich in folate, iron and antioxidants. These nutrients support hormonal balance. Folate is particularly important as it’s essential for creating new cells, such as red blood cells. Try blending leafy greens into sauces to add a boost of nutrition.

Berries

Blueberries, raspberries, and strawberries are rich in antioxidants like vitamin C and anthocyanins. These compounds help protect reproductive cells from oxidative stress, a process where unstable molecules called free radicals damage cells, including eggs and sperm. Frozen berries are just as good as fresh, available all year round and often a lot cheaper.

Oily fish, nuts and seeds

Salmon, mackerel, and sardines, as well as almonds, walnuts, flaxseeds, and chia seeds, are good sources of omega-3 fatty acids and zinc. Omega-3s help reduce inflammation and promote healthy blood flow to the reproductive organs. They also support the development of a healthy baby by aiding in brain and eye development. Additionally, nuts and seeds provide essential nutrients like zinc and selenium, which are important for sperm quality and ovulation.

Wholegrains

Quinoa, brown rice, and oats are high in fibre, B vitamins and iron. They help stabilise blood sugar levels, supporting hormone balance and regular ovulation. Try to make simple switches to brown rice and wholemeal pasta first and slowly add in a larger variety of wholegrains.

Foods to limit

Ultra-processed foods

Can often be high in trans fats and refined sugar, which negatively impacts hormone regulation and ovulation. Try to cook from scratch as much as possible.

Reduce caffeine & avoid alcohol

NHS guidelines suggest limiting caffeine to under 200mg a day – that’s about two cups of instant coffee – but don’t forget there’s caffeine in cola, energy drinks and chocolate, too. Try to switch to a caffeine-free version and avoid alcohol if you’re trying to get pregnant.

Unpasteurised dairy products

Like soft cheese or unpasteurised milk should be avoided because they can contain a harmful bacteria called listeria. This can cause an infection called listeriosis which can lead to miscarriage or still birth. Always read labels and opt for pasteurised dairy products.

What else can I do?

Folic acid or folate

Folic acid or folate is particularly important for women trying to conceive to prevent neural tube defects in the foetus such as spina bifida. It is difficult to get the required amount of folate you need through diet alone, so the NHS recommends 400mcg folic acid daily when trying to conceive and up to 12 weeks of pregnancy. This dose may be higher if you have other medical conditions.

Stop smoking

Smoking has been shown in studies to be linked to reduced semen quality and reduced fertility in women. The NHS offers free help and support to stop smoking.

Reduce stress

Studies show that high stress levels can cause menstrual irregularities and fertility issues. Try to practice meditation or mindfulness exercises daily.

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Chintal is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen