No more starting strong and then dragging through until June.

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Erica Wheeler
5 years ago
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Hello, sweet mama! I m excited for this project of ours. Not only are you going to get a kitchen plan in action for the new school year, but you re going to set yourself up for success.

2 Hello, sweet mama! I m excited for this project of ours. Not only are you going to get a kitchen plan in action for the new school year, but you re going to set yourself up for success. No more starting strong and then dragging through until June. With a customized Kitchen Survival Kit, you ll have the tools you need to keep going and to regroup if and when you fall off track. It s going to be a great year! -- Jessica ãjessica G. Fisher All rights reserved. No portion of this book may be reproduced or transmitted in any form without the express written permission of the author. As a participant in the Mom s Kitchen Survival Workshop, you may copy this workbook for your personal use only. All other reproduction is strictly prohibited and protected under copyright law.

3 How to use this workbook This workbook is set up to be used in conjunction with the Mom s Kitchen Survival Workshop. Follow these steps for best success: 1. Print out the workbook single-sided. To save on ink, consider printing in fast-draft mode and/or black and white. 2. Keep the printed pages together throughout the course. This is best done with a three-ring binder. If you think that you might want to bind the pages later into a spiral notebook, consider using page protectors (instead of punching holes in your pages) until you re ready to have it all bound together. 3. As you go through the course, follow the directions in each lesson as to how to complete each workbook page. Some are selfexplanatory; some are not. A note about digital: if you prefer not to complete the worksheets by hand, you can type in your answers (just click within the blue fields) and print when you've completed the workbook. The blue fields do not show up when you print. Be sure to save your changes. Got questions? If you re struggling with the material, hop into the Slack group and post a question. You ll find fellow moms ready to share their thoughts and help you out. Remember, we re in this together!

4 Organizing is what you do before you do something, so that when you do it, it is not all mixed up. n A.A. Milne This year I intend to:

5 Family Food Inventory Date: My perfect school day as it relates to food: What are our family s food goals? What s most important to me in this season? (ie. budget, convenience, types of ingredients, etc.) What meals are family favorites, go-to s that I know are winners with most of the family? What foods go to waste at our house and why?

6 Favorite Breakfasts Mom Food Favorite Lunches Favorite Drinks & Snacks

7 Mom Food Idea Sheet Drinks Water - flat or sparkling, consider adding fruit and herbs Milk Kefir Kombucha Soda Coffee Tea Juice Favorite breakfasts think about what you can make in advance in single-serve portions Oats, rice, or quinoa with fruit and nuts Breakfast sandwich Smoothie or smoothie bowl Yogurt parfait Toast with jam, avocado, or nut butter Eggs (hard-cooked, fried, scrambled) Quiche or other egg bake French toast or French toast casserole Sautéed vegetables with grains and/or eggs Granola with fresh or dried fruits and nuts Granola bar/protein bites/energy bar Easy lunches again, think about what you can make in advance in single-serve portions, bonus points for being portable. Soup Salad Rice bowl Sandwich Wrap Bistro Box On-the-go snacks Veggies and dip Yogurt Cheese and crackers Fresh fruit Chips, pretzels, or popcorn Granola bar/protein bites/energy bar Smoothie Scone, muffin, cookie, or other baked good Something chocolate

8 My Plan for Mom Food Three things I will do to make sure I eat better this year: 1 2 3

9 Grocery Staples Checklist Refrigerated

10 Grocery Staples Checklist Frozen

11 Grocery Staples Checklist Pantry

12 Breakfast Foods We Love Start brainstorming a list of specific recipes and/or meals that your family enjoys for breakfast. Be sure to ask their opinions!

13 Breakfast Idea Sheet Which of these items will suit your family on a regular basis? Circle or highlight all that apply. Work them into your Breakfast Rotation or Breakfast Bar Plans. Then be sure to add those items to the grocery staples checklist. Baked goods Pancake stacks* Oven pancake Waffles* Muffins* Biscuits* Scones* Crumpets or English muffins* French toast* Melba toast Toast with jam, avocado, or nut/seed butter Quick bread (banana, zucchini, cranberry, pumpkin)* Egg dishes Hard-cooked Scrambled Fried Omelets Breakfast casserole* Egg bake* Breakfast burritos Quiche* Beverages Milk Hot Cocoa Juice Tea Whole grains Oatmeal* Baked oatmeal* Breakfast cookies Oatcakes* Granola* Muesli Cereal Fruit/Dairy Yogurt or yogurt parfait Smoothie* Kefir Other breakfast items Sausage or Bacon Muffin Sandwiches* Sausage or Bacon Biscuit Sandwiches* Baked potatoes Baked sweet potatoes Hashbrowns Home fries Hashbrown casserole* An asterisk (*) indicates items that can be made in advance and frozen.

14 Breakfast Rotation Plan

15 Breakfast Bar Planner What items will be a hit on your breakfast bar? Consider what can be made in advance and frozen, what can be prepped the night before, and what will need to be made to order. Design your breakfast bar menu here and add the necessary ingredients to your Grocery Staples Checklist. beverage options fruits & veg baked goods/whole grains protein items

16 Lunch Foods We Love Start brainstorming a list of specific recipes and/or meals that your family enjoys for lunch. Be sure to ask their opinions!

17 School Lunch Idea Sheet Which of these items will suit your family on a regular basis? Circle or highlight all that apply. Work them into your Regular Lunch Rotation or Mix & Match Lunch Planner. Then be sure to add those items to the grocery staples checklist. Proteins grilled or roasted chicken pieces sandwich chicken or tuna salad hard-cooked eggs hummus chili soup stew bean salad cheese sticks or slices Vegetables carrots sugar snap peas pepper strips cucumber slices broccoli florets cauliflower florets mixed greens salad cole slaw sautéed or grilled vegetables olives kale chips tomatoes corn Fresh fruit berries apples oranges grapefruit supremes grapes bananas melon apricots plums peaches nectarines cherries mango applesauce and other fruit purees avocado or guacamole Baked Goods/Whole Grains cooked rice or quinoa granola bar crackers flat bread pita chips bagel Other yummy things nuts dried fruit pudding or gelatin cup energy bites chia pudding yogurt cup

18 Lunch Rotation Plan

19 Mix & Match Lunch Planner Fill in the chart with Mom-approved options that you know your kids will enjoy and let them mix and match their meal plans, choosing one item from each column. protein veg veg/fruit fun-yummy thing

20 Mix & Match Lunch Planner (sample) Fill in the chart with Mom-approved options that you know your kids will enjoy and let them mix and match their meal plans, choosing one item from each column. protein veg veg/fruit fun-yummy thing grilled or roasted chicken pieces baby carrots olives crackers sandwich sugar snap peas berries granola bar chicken or tuna salad bell pepper strips applesauce yogurt cup hard-cooked egg cucumber slices orange or tangerine nuts and/or dried fruit hummus, chili, or bean salad broccoli florets with ranch grapes energy bites cheese sticks or slices mixed greens salad apple pudding cup

21 Have a great day! Have a great day! Have a great day! Have a great day! Have a great day! Have a great day! Have a great day! Have a great day! Have a great day! Have a great day!

22 Afterschool Snack Ideas Veggie dippers with hummus, guacamole, or ranch dip. Cut fruit like apples, oranges, melon, grapefruit, and pears Fruit kids can peel themselves and/or eat whole like bananas, clementines, kiwi, grapes, peaches, plums, nectarines, and berries Fruit- or greens-based smoothie Applesauce try homemade; it s easier than you think! Cheese sticks Buy your own cheese and slice it yourself, for lower pricing and look for RBST-free cheese for a healthier choice. Whole grain toast or crackers with seed or nut butter, avocado, jam, or flavored cream cheese. Homemade granola or cereal bars Fruit salad Homemade popsicles Yogurt drizzled with honey or maple syrup, topped with fruit, or layered with granola, Homemade popcorn Nuts, seeds, and dried fruit Easy baked goods like a snack cake, quick bread, or muffin. Waffles or pancakes Freeze breakfast leftovers for easy afternoon snacks. Homemade pretzels Energy bites or bars

23 Peanut/Nut-Free Snacks When reading labels, avoid items that contain peanuts, other nuts, or nut products such as nut flour, oils, or butters. To be extra careful, watch for labels that mention may contain traces of peanuts/nuts or processed in a facility that contains peanuts/nuts both are indicators of potential allergen cross contamination that could lead to serious reactions. Fruits/Vegetables read labels on packaged items to avoid cross contamination any fresh fruit any fresh vegetable w/ or without a dip raisins, dried cranberries, and other dried fruits applesauce or other fruit puree packaged in cups or pouches fruit cups Baked Goods read labels on packaged items to avoid cross contamination woven wheats or butter crackers club, oyster, or saltine crackers cheese crackers graham crackers animal crackers bagels some cereal bars Dairy read labels on packaged items to avoid cross contamination yogurt or kefir drinkable yogurt or smoothies string cheese or cheese slices cottage cheese Other Packaged Snacks read labels on packaged items to avoid cross contamination popcorn pretzels rice cakes Pirate s Booty

24 Snack Day Plans

25 Happy Hour Menus

26 Dinners We Love Start brainstorming a list of specific recipes and/or meals that your family enjoys for dinner. Be sure to ask their opinions!

27 Weekly Dinner Template

28 Meal Plan Theme Nights nightly theme recipe ideas basic ingredients

29 Family Favorite Recipes Catalog recipe name location special notes

30 Plan B Dinners 1 GROCERIES PREP TASKS 5 6 7

31 Weekly Meal Prep Checklist TO SLICE/CHOP/SHRED: TO BAKE/COOK:

32 Kitchen Shopping List Keep a record of kitchen tools, cookbooks, and other resources you d like to add to your collection.

33 Kitchen Equipment & Supplies Make sure that your kitchen is stocked with the basics to handle the crazy of the school year. Disposable products or reusable equivalents Paper plates Napkins Paper towels Plastic cups Sandwich bags Freezer storage bags Aluminum foil Plastic wrap Parchment paper Muffin papers Picnic and lunch supplies Reusable water bottles Thermoses for hot foods Meal prep containers Lunch boxes or bags Small sauce or dressing containers Cutlery Basic kitchen equipment Good knives and a knife sharpener Cutting boards Salad spinner Blender, preferably high speed Food processor and/or immersion blender Food scale 12-inch skillet with lid Stockpot with lid Saucepan Colander Electric griddle Slow cooker and/or electric pressure cooker Wooden spoons Rubber scraper Plastic spatula Ladle Muffin pan and/or mini muffin pan Loaf pan 9x13-inch baking dish(es) with lids Freezer jars with lids Rimmed cookie sheet

-- Jessica. Hello there!

-- Jessica. Hello there! Hello there! I m so excited to be working with you as the holidays approach. Not only are you going to get a kitchen plan in action for the coming months, but you re going to set yourself up for success.