The backpacks are packed, the alarms are set, and suddenly your evenings are a blur of homework, sports, and trying to remember if you signed that field trip form.

It’s back-to-school season — which means if you don’t have a food game plan, you’ll end up grabbing whatever’s quick… and usually, it’s not the food that fuels your body for health.

As an ER nurse turned holistic wellness practitioner, I’ve lived in both worlds — the one where I ran on caffeine and "dirty keto" takeout, and the one where I learned how to prep nourishing, anti-inflammatory meals so my family and I could thrive in the busiest seasons of life.

A quick note to all my Carnivore, Ketovore, or Dairy-free friends:

Any of these receipes can easily be converted!

If you are strictly carnivore simply omit veggie options or use Egglife noodles or chaffles in its place. If you need more suggestions I'm happy to help.

My dairy-free freinds: Avocado Oil mayo is ALWAYS a good addition to add creaminess. For things like chaffles, you can take a mix of egg and pork rind dust crumbs. The egglife products are also a safe a bet for you. Also adding things like avocado add great texture where cheese can't be used. Almond Milk or coconut milk/cream is a great option to replace cream. Just be sure to check the ingredients. Ingredients like carrageenan are very inflammatory and none to cause gut symptoms like IBS.

Here’s how you can do it too.

1. Start with Protein — Your Meal Prep Anchor

When life is busy, protein isn’t just a nutrient — it’s your anchor.

One crockpot of shredded chicken, pulled beef, or pork tenderloin (even a few pounds of ground beef or turkey) can become 8 different meals in the week:

• Taco night (use lettuce wraps, Egglife wraps, or my keto chaffles for tortillas)
• Chicken salad with avocado mayo and chopped celery
• Buffalo chicken lettuce wraps with homemade ranch
• Thai chicken wraps with homemade peanut dressing
• BBQ pulled beef over roasted veggies
• Quick stir-fry with frozen cauliflower rice and pre-cut peppers
• My cheesy chicken or beef enchiladas
• My pure protein lasagna

 Nurse Wellness Warrior Tip: Keep cooked protein plain-ish when prepping. Season per meal to avoid flavor fatigue.

2. Chaffles & Egglife Wraps = The Low-Carb Bread Hack

If you haven’t discovered my chaffles, prepare to meet your new best friend. These keto-friendly, low-carb waffles made from eggs and cheese (or pork rind dust crumbs if you are dairy-free https://amzn.to/4mCT8GA ) are perfect as:

• Sandwich buns for kids and adults
• Burger “buns”
• Breakfast sandwiches with egg, sausage, and avocado
• Mini pizzas with sugar-free marinara and mozzarella
• quick avocado "toast"

And when you need a super-fast wrap? Egglife wraps https://amzn.to/45vBehU are lifesavers. They’re high-protein, low-carb, and perfect for lunchbox roll-ups, breakfast burritos, or quick quesadillas.

3. Pre-Wash, Chop, and Store Produce Like a Pro

We all know we should eat more fruits and veggies, but in the middle of homework chaos, no one’s going to stop to chop celery.

On prep day:

• Wash and slice bell peppers, cucumbers, and celery sticks
• Wash grapes, berries, and cherry tomatoes and store them in glass containers
• Keep salad greens in a salad spinner to stay fresh all week

This not only makes it easy for you, but your kids will actually eat more produce when it’s ready-to-go.

For salads, don't forget to check your labels. Be sure to buy clean dressings with no seed oils. Better yet, make them from scratch!

I have a great Creamy Italian Dressing here-https://www.eaglefreedomhealth.com/creamy-italian-dressing. You can even make a quick and simple burger sauce using sugar-free ketchup, clean mayo like Primal Foods, a little pepper and powdered allulose https://amzn.to/3Hw0Z9T.

4. Snack Stations for the Win

In my house, we have kid-approved snack bins in the fridge and pantry. They’re filled with quick, healthy grab-and-go options that keep blood sugar stable and bodies fueled:

• String cheese
• Raw nuts
• Greek yogurt (unsweetened, full fat — sweeten with monk fruit if needed)
• Mini guacamole cups
• Beef sticks (no added sugar) https://amzn.to/413osWG
• Hard-boiled eggs
• Moon Cheese snacks https://amzn.to/46Sn9xr
• Clean Keto Granola https://amzn.to/4mnjFI0
  

This keeps them out of the Goldfish crackers and sugary granola bars — and teaches them to fuel their bodies with real food.

5. Protein-Packed Treats

Yes, you can have “fun food” and still stay on track.

I love having these ready for busy mornings, after-school snacks, or dessert that won’t spike blood sugar:

• Pure Protein Cinnamon Rolls – baked ahead and stored for the week
• Chocolate Protein Muffins – great for breakfast on the go
• Protein Pizza – prebake the crust and keep toppings ready to assemble in minutes

You can find all of these recipes in my blog

These not only keep you satisfied but also keep your kids from reaching for the high-sugar stuff.

6. Don’t Forget the Sugar-Free Milkshakes

For a fun (and nutrient-packed) treat, I love making sugar-free milkshakes with my Prime Equip protein powder  (https://www.equipfoods.com/?ref=superfiliate-NICOLEKELLEYEFH&attributes=%7B%22sf-external-session-uuid%22+%3D%3E+%22aacc2e43-8b72-4289-bfe0-5cb15358ee16%22%2C+%22sf-origin%22+%3D%3E+%22organic--NICOLEKELLEYEFH%22%7D).

They’re perfect for:

• After-school snacks
• Quick breakfast on-the-go
• Post-practice refuel

Blend unsweetened almond milk or heavy cream, a scoop of Prime Equip, ice, and maybe a spoonful of nut butter — creamy, delicious, and totally guilt-free.

7. Batch-Cook the Extras

Think beyond proteins:

• Roast a sheet pan of veggies while your crockpot is running
• Boil eggs for snacks and lunches- tip! There are also a lot of great recipes for boiled egg pudding etc. (I will start playing around with this more and post some recipes!)
• Make a double batch of cauliflower rice or zoodles and freeze half

The goal? Every night, you’re reheating and assembling, not cooking from scratch.

8. Make it a Mind-Body-Spirit Ritual

Meal prep isn’t just about the food. It’s about creating a calm, nourishing rhythm for your home.

Turn on music, light a clean-burning candle, and use this time to reset your energy for the week. You’re not just making meals — you’re building health for yourself and your family, bite by bite.

I also recommend getting the kids involved when you can. I know mine take great pride in something as simple as peeling a cucumber and that makes them even more excited to eat the healthy options!

Final Word from Your Nurse Wellness Warrior

Back-to-school season doesn’t have to mean back-to-burnout season.

With a little strategy and a few nutrient-dense staples, you can feed your family food that heals, energizes, and supports their mind, body, and spirit — even in the busiest weeks.

And remember:

• Keep it simple
• Keep it clean
• Keep it anti-inflammatory

Your health (and sanity) will thank you.

Nicole Kelley, RN, NC, BCHHP

nicole.thenursewellnesswarrior