Learn some easy meal planning tips when dealing with restricted diets and food allergies.

Sometimes we have a food intolerance or even food allergies that create issues when meal planning. Because this is more and more common, here are some tips to help you manage meal planning for restricted diets. This can be for food allergies, food intolerance, food aversion, or even dietary restrictions or health-related diets. These tips will make it easier for you to manage a meal plan that works for your family.

Meal Planning Tips For Restricted Diets and Food Allergies

Meal planning for restricted diets doesn’t have to be impossible. In fact, it is often much easier to accommodate a dietary difference when you plan ahead than by having last-minute meals prepared each night. These tips will help you to keep everyone in your family safe, happy, and satisfied with the options available for dinner.

Create a Master Recipe list

 This list is a great resource for helping you keep a rotation of menu items on your list without eating the same thing over and over again. Making a master recipe list that is acceptable for diets but also pleasing to everyone will help you to remember those meals that you may have forgotten. As you try new recipes that work for everyone, add them to the list to rotate out the next month.

A master recipe list is also a great tool to help you know what items to keep in your pantry. This can easily give you a way to save more money when you notice sales on items that you use regularly. By purchasing when on sale and storing for future meal planning, you can cut back on grocery expenses in the long term.

Sign up for my Meal Planning Tips and you will receive a special offer on meal planning printables and printables to make your own Meal Planning Binder.

 

Learn about Proper Dietary Substitutions

 There are so many different dietary restrictions that could be at play, that it is hard for me to cover all of the tips for working them into and around your meal planning. There are basic tips, but a lot of things come down to you personally learning about proper substitutions for the things you can no longer have. With things like food intolerance, food allergies, gluten sensitivities, lactose intolerance, and even sensory or textural issues, it can be difficult to create easy menu plans that accommodate all diets.

Some great substitutions that work well for many diets:

• Unsweetened almond milk, coconut milk, or hemp milk for non-dairy diets.
• Rice pasta, quinoa pasta, and quinoa for those who are gluten-free or low-carb.
• Beans and lentils instead of meats in soups, stews, and casseroles
• Stevia, honey, and molasses in place of sugar.

Batch Prep Foods

Meal planning isn’t just about creating freezer meals or writing down a menu on your calendar. It also can include preparing foods in advance to use in simple meals throughout the week. The concept of batch cooking as part of your meal planning routine can be totally life changing in your kitchen. Instead of cooking exact recipes, you instead prepare ingredients so they only need to be added to your menu items. This is a great way to throw together meals that can include items everyone can enjoy, but also have the option of adding in other things that are against the diet for some.

The most popular ways to batch cook include preparing meats, starches like rice or potatoes, and select vegetables in advance then freezing or canning for future use. Instead of adding your menu items to a freezer container to be cooked in a slow cooker or in the oven, you would cook them in advance and separate into portions that can be added to fresh sides and starches to create a meal in a hurry.

Grill, roast, boil, broil, or bake things like chicken, pork, steak, or even ground meats with simple salt and pepper seasonings. Allow to cool then divide into portions suitable for a meal. Label and freeze. On the day you want to make something like tacos, quesadillas, or even a simple casserole, you grab a portion from the freezer, thaw, and add to your recipe.

My friend Alea even wrote two cookbooks that are great tools if you want to try prep ahead and simple batch cooking. I have them both and love them.

Families are busier now more than ever, and nobody understands that better than busy mom and food blogger Alea Milham. With Prep-Ahead Meals from Scratch, she brings a unique batch cooking concept that will streamline weeknight family meals like never before. She shows you how to use simple prep-ahead techniques to stock your refrigerator with precooked ingredients that can be combined with fresh produce to easily create wholesome meals. Leave prepackaged foods and take-out behind as you learn the many easy ways to cook ahead from scratch to save time and money during the busy week. Alea breaks down the classics into convenient weeknight dinners using fewer ingredients and smarter techniques.

Prep Ahead Meals From Scratch

This new recipe collection is bursting with fresh, time-saving ways to fuel your family and yourself. Ready to end the days of skipped breakfasts and takeout lunches? With Alea’s expert advice, you’ll have your fridge stocked with homemade grab-and-go meals, full of ingredients you can feel good about. Simple do-ahead techniques help you savor even the busiest weekday mornings.

Prep Ahead Breakfasts and Lunches

 

Test substitutes before meal planning

Instead of adding a new ingredient into a bunch of meals you are prepping in advance as freezer meals or for batch cooking use, make sure you test them out first. New ingredients don’t always work out as expected. That means you could potentially waste a lot of money in the process. Instead, do a small test run to make sure that your family likes the substitute.

 

Label everything with details

 If your meal planning routine includes freezer meals, it is really important to make sure you have all ingredients well labeled. We usually label freezer meals with the recipe name, directions for cooking, and portion amounts. If a restricted diet is in play, then labeling with all of your ingredients is even more important. Add a list of all ingredients to every package so you are able to easily tell if it is an acceptable meal for everyone to eat. There are many types of labels include chalkboard or dry erase labels that can be used over and over again so you aren’t wasting money on new labels every time you create meals for your freezer.

 

Prepare in separate areas to avoid contamination

 If your restricted diet issues with meal planning are about contamination because of allergies or severe food intolerance, then preparing meals in advance or batch prepping foods is vital to cutting back on your time in the kitchen. Creating a clean and safe prep area is the most important thing you can do. That means you need to prepare meals that are “clean” away from other meals or menu items. Simply create all restricted meals first, then do your other meals separately.

 

Respect others restricted diets

 If your meal planning will include food for friends or family that are spending time with your family, then it can seem frustrating to you to include different foods for their diets. It isn’t always convenient, but planning ahead can make meal planning for any restricted diet easier to manage. Respecting others and their individual dietary needs is just part of being a good human being and friend. Check about allergies, aversions, and sensitivities when planning for guests, and do your best to provide them with yummy foods that are safe for them to eat.

Get a Prepared Meal Plan

If your restricted diet concerns are around flour or sugar, I am a huge fan of this no flour/ no sugar meal plan. Healthy food can be delicious. This meal plan features easy-to-prepare, hearty, healthy recipes for your family to enjoy. These meals are big on veggies and protein from whole foods that you can find in any supermarket. Enjoy a Salad of the Week, and an optional Easy Protein of the Week. No flour or artificial sugars added.

Check out all the meal plan options here

Meal planning for any dietary restriction doesn’t have to be frustrating. Simply use a few simple steps to make sure you are protecting those with food allergies and aversions while adapting existing recipes. Our tips will make this easier to manage no matter your budget.

 

Need more meal planning tips? Be sure to sign up below.

Plus more articles on Meal Planning

Meal Planning Tools

Monthly Meal Planning And Prep

Meal Planning Pantry and Food Inventory 

Meal Planning Made Easy with an Instant Pot

Meal Planning with Picky Eaters

 

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Looking for easy stem activities for elementary and middle school kids? Check out these stem projects and stem subscription boxes for kids.

As a parent, you want the best for your kids, and that includes teaching them the skills they will need to survive in the world! Did you know that by the year 2020, nearly 100% of new jobs will be in science, technology, engineering, or mathematics? With these statistics, it is more important than ever before to encourage STEM learning at home.

What is Stem?

STEM stands for Science, Technology, Engineering and Math. It also includes teaching skills and subjects in a way that resembles real life. Part of the STEM learning approach, is that kids learn science better when they are actively involved. Learning like this can be done in a school setting but also can be done at home.

Here’s your guide to the best easy stem activities that can be done at home.

Complete Science Experiments

Science is all around us; in the food we eat, the plants we see, and the physical world we live in. Here are a few great science experiments you can do at home.

Work on Observations with fruits and veggies.

What happens as a fruit or vegetable starts to decay? What does it look like, smell like? Answering questions about real-world items puts science into a perspective they can understand. These are great stem activities for preschoolers and elementary students

Make Volcanoes

This is one of the most fun for kids. They can create a realistic volcano and watch it erupt. This teaches them chemical reactions as well as gives a real-world example of how volcanoes erupt as the pressure builds up.

Here are directions for a simple volcano for preschoolers.

Here are directions for a more in-depth volcano experiment for elementary and middle school children.

Make your own rock candy

That’s right, there is science behind candy. And, if you thought candy was all hardened sugar, you were right. All you need is water, sugar, a pan, a stove, and a glass jar. My daughter did this with her brownie troop and loved it.

Here are easy directions to make your own rock candy

Utilize Your Technology – Best STEM apps

In this day of digital natives, kids love technology. Though you may not want your kids looking at a screen all day, technology is a key component of the STEM learning, and there are many apps that incorporate science, technology, math, and engineering without your children knowing they are learning. Here are some of the best STEM apps.

SkEye Astronomy: A great app to see what’s in the sky. If you are interested in viewing the heavens above with your telescope, try the SkEye : Astronomy app. SkEye is an advanced sky mapping application that doubles as a PUSHTO guide for telescopes. It works by using your phone’s sensors as a guide for telescopes. All you need to do is briefly strap the phone onto the telescope’s optical tubes; from there, you can navigate the night-sky with your telescope.

Toca Lab: Chemistry has never been so fun with Toca Lab. Explore the colorful and electrifying world of science and meet all 118 of the elements from the periodic table. Discover elements by experimenting with the lab tools!

Crazy Gears – Are you ready to watch your child kick their learning into high-gear? Crazy Gears is a new-aged digital puzzle game, designed with a real mechanical engine and with children’s critical thinking skills in mind! Hours of fun guaranteed for everyone who is up for the challenge, yes, even you Mom & Dad!

Hopscotch – Coding For Kids – Learn to code and make your own games with Hopscotch. Easy-to-use visual tool makes programming fun and social.

Get a STEM Subscription Box

Subscription boxes are very popular these days, and why wouldn’t they be? Everyone loves getting something with their name on it in the mail (except when its a bill). Now, you can bring the fun of science, technology, math, and engineering right to your doorstep on a monthly basis. Here are some of the best STEM subscription boxes that include fun stem activities and stem projects for kids.

Green Kids Crafts

With a new theme every month, you get 4-8 science, technology art and math kits per month for kids ages 2-10. Looking for educational toys, science kits, STEM subscription, monthly subscriptions for kids, monthly crafts for kids, a monthly science box, monthly craft box or kids craft subscription? Green Kid Crafts, maker of award-winning science and arts and craft subscription boxes, has you covered!

You can now take 50% off the first month of a Junior Discovery Box Subscription (ages 2-4) or a Discovery Box Subscription (ages 5-10+). Green Kid Crafts’ award-winning Discovery Boxes pack a lot of fun and learning into convenient packages. Each monthly box contains up to 8 STEAM Science and Art Kits including a free 12-page kids magazine and bonus extension activities. Sibling and literary add-on options are available, too. Offer expires midnight October 31, 2018. Use code STEAM50

Learn more about Green Kids Crafts Here

Genius Box

Genius Box provides a creative hands-on approach to learning science, math, technology, and engineering. Genius Box provides a creative, hands- on exploration of science, technology, engineering, and math concepts that engages curious kids in the world around them. Genius Box is recommended for kids ages 8-12.

Click here to learn more about Genius Box

Tinker Crate

For ages 9-16, the Tinker crate gives your child the tools to create and explore engineering in a whole new way. Get 30% of Your First Month’s Order with code SHARE30.

Each month you get:

• Materials to create a creative, innovative STEM project
• Detailed step-by-step instruction
• Tinker Zine,
• Additional science experiments and activities
• Online tutorials with tips and tricks

Learn More about Tinker Crate Here

What other ways have you found to incorporate STEM learning in your home? Share your STEM projects in the comments below!

Getting Your Home Ready For The Holidays with these Savvy Cleaning and Organizing Tasks

The very busy holiday season is almost here. By tackling these easy tasks in October, it will help reduce your stress in November and December. This is the month to focus on getting ready for guests and fun holiday gatherings. Most of these tasks can be done in 15 minutes or less but have a huge impact. Head into the holidays feeling confident that you are well prepared. [Read more…]

How to Get Organized at Home

Creating and maintaining organized spaces in your home can be a daunting task. The following tips can help you with how to get organized at home. With a shift in your habits and these few tips for a home organization system, having an organized home goes from a dream to your reality. [Read more…]

Get Ready For Fall with these Savvy Cleaning and Organizing Tasks

The back to school is upon us and we are ¾ of the way through the year, I hope these monthly cleaning and organizing tips have helped you get your house in shape. This month we need to focus on getting things organized and ready for back to school whether you have a preschooler or a  high schooler. Most of these tasks can be done in 15 minutes or less but can have a huge impact on your back to school routines. Head into fall feeling confident that you are well prepared. [Read more…]

Summer is here, the kids are home and likely more time will be spent outdoors. While June will find us entertaining outdoors we will still be spending a lot of time in the heart of the home- the kitchen. That is why this Kitchen Cleaning Checklist is so helpful. The kitchen is where we store and prep for indoor and outdoor entertaining so let’s give it a thorough cleaning to get ready!
[Read more…]

We are in the final weeks of spring and headed hard and fast towards summer! Time for vacations, leisure time, and all that summer brings. Let’s get the house ready for summer guests and summer activities that you can enjoy guilt-free because you are working so hard to clean and organize your home!

Kids will be out of school before you know it so we are going to focus on getting their spaces decluttered and ready for a technology light summer- indoors and out! This list will help you get ready for summer!  [Read more…]

Summer is bearing down on us and it’s time to start getting everything in order for entertaining and of course winding up tax season. Let’s work our way through the office (or at least the office area), the bedroom, bathroom, and end up outdoors to polish up the living space we will likely be spending a lot of time in for the next several months. This is my favorite time of year and updating and cleaning will make downtime much more enjoyable.

Take it one small task at a time throughout the year with our series and you can tackle it all easily! We want to help you clean and organize your home the way that works best for you!

Most tasks should take 15 – 30 minutes. If it works for you do each task on the corresponding date, if not just use it as a list of tasks, some days you may get more than one done. You may wish to take off the weekend and double up on weekdays or vice versa. I want you to be successful so do what works best for you.

My friend’s over at Grove Collective made a special Spring Cleaning Offer for my readers with Mrs. Meyer’s is featuring three limited-edition scents for spring: mint, peony, and lilac.

You can try the scents for yourself FREE from Grove Collaborative when you place your first order of $20 using my link.

Here’s what you’ll get:

• Free Mrs. Meyer’s Spring hand soap
• Free Mrs. Meyer’s Spring dish soap
• Free Mrs. Meyer’s Spring multi-surface spray
• Grove Collaborative Spring kitchen towel (new! Cornflower blue)
• Free Shipping & 60 Day VIP Trial

Existing customers will get free Grove walnut scrubber sponges, which are perfect for all your spring cleaning.

Check out this special cleaning offer

It is so handy to have cleaning products come right to your doorstep and they make it easy to cancel auto shipments so you can just order whenever you want or you can easily cancel.

Sign up to get your free Clean and Organize List for Every Month This Year

Be sure to see the full list and helpful hints below the printable sign up!

 

 

Here is the full list of tasks with some links to tools that will help!

 

In the office…

 

1. Give your desk drawers a good end of tax season purging- If you don’t have a lot of time just spend 5 minutes on each drawer making quick decisions on what stays, goes, and reorganizing.

 

2 . Shred paperwork and bills you no longer need- Invest in an inexpensive shredder or you could also rip them up a bit and burn them in your fireplace/firepit.

 

3. Go through your email – Unsubscribe from at least 5 things to clean up that inbox, try doing this once each week for the month and you will have it cleaned up in no time.

 

4. Blow out keyboard- Hit the tower, printer, and any other electronics in the room with compressed air to keep your computer in top working shape.

 

5. Sort through pens and pencils on the desk-Toss out any that are no longer functional, a quick scratch on a piece of scrap paper will tell you if they are working.

 

6. Finish sorting and filing last-minute tax documents- Papers and receipts can be put in the tickler file, the last several years of returns can be stored away.

 

7. Swap out winter shoes for lighter ones- Make way for tennis shoes, sandals, and strappy heels in your closet.

 

8. Grab a garbage bag, set a timer for 10 minutes- Make a quick sweep through the house filling it with items to donate- hit the closet, kitchen cabinets, wherever you need to purge.

 

9. Change your bed linens for lighter- No only is it nice to use spring weights in warmer weather bright or clean colors add a touch of spring to your room.

 

10. Wash and store heavy throws in the living room- Add a few light ones in spring shades

 

11. Spray shower tile well with cleaner/mildew remover- Wait 15 minutes, then rinse well. Repeat if there are tough spots that are not coming clean.

 

12. Clean out your makeup- Toss old or broken makeup, treat yourself to a new bronzer or another item for your summer makeup bag.

 

13. Go through your purse- Purge out unnecessary items, swap out for a pretty spring/summer bag.

 

14. Replenish guest toiletries in bathroom and guest room- Make a nice basket under the sink with travel or full-size shampoo, soaps, razors, etc. In the guest room leave lotions, sprays, and other creature comforts for visitors.

 

15. Take 10 minutes and go through toiletries- Toss out nearly empty shampoo bottles, out of date creams, etc.

 

16. Toss ice, lemon peels, and baking soda in garbage disposal- Run it through a cycle, this task is best repeated monthly to sanitize and sharpen blades.

 

17. Spend 15 minutes playing with your kids-  Help them choose 5 toys to donate to charity or toss out.

 

18. Go through board games- Toss out those with missing pieces, donate no longer used ones.

 

19. Descale coffee pot with vinegar- Run several water cycles through to rinse well afterwards.

 

20. Change out air/heat filters-Replace them with good new hepa air filters. Consider calling in a professional to check and service your system before the hot season.

 

21. Grab a cleaning cloth – Wipe down all interior doors and doorknobs, don’t forget the trim ledge above!

 

22. Clean oven- Spray with cleaner, leave overnight and wipe it out in the morning.

 

23. Do a quick walk through in your garage- clear out empty paint cans, oil bottles, etc.. Be sure to dispose of them properly, items like this can’t just be thrown in the trash. Your local dump usually has areas for such items and they can process them the right way.

 

24. Fertilize- Add fertilizer and grass seed to your lawn with a spreader or by hand if it’s a small space.

 

25. Go through outdoor equipment-Bikes, balls, swing sets, etc… and make necessary repairs or toss items out.

 

26. Clean leaves and other debris from your ac’s evaporator/condenser- Turn power off at the breaker and give it a rinse with the hose as well.

 

27. Give the kids outdoor toys some attention- Spray with bleach let it sit 10 minutes, hose clean. Items like playhouses, sandboxes, and other large items tend to get dirty and often covered in mold from sitting outdoors. Looking for some more fun outdoor toy for kids check them out here. 

 

28. Start packing up spring/Easter items in storage- The end of the month is a good time to start packing these items back in storage to get ready for summer time.

 

29. Pull out your stored patio cushions- Give patio furniture a good scrubbing, replace cushions that need it, and reset your outdoor sitting areas.

30. Place 1/2 dozen pretty new plants in the ground- Or in containers to brighten your yard. Annuals from home improvement stores or your local nursery are cheap and add a pop of color to the yard.

More great info here

Simple Steps to Help Keep Your House Clean 

Routines to Help you Get Your Home Organized 

Get Organized with a Nightime Routine

 

 

 

Light sweet spring breezes, flowers blooming, and the warm sunshine peeking through can only mean one thing- it’s time for sitting on the porch with a glass of sweet tea… and of course spring cleaning. Out with the old (winter items) and in with fresh new spring themed items, decluttering, and light cleaning. Take it one small task at a time throughout the year with our series and you can tackle at it all easily! We want to help you clean and organize your home the way that works best for you!

 

Most tasks should take 15 – 30 minutes. If it works for you do each task on the corresponding date, if not just use it as a list of tasks, some days you may get more than one done. You may wish to take off the weekend and double up on weekdays or vice versa. I want you to be successful so do what works best for you.

Sign up to get your free Clean and Organize List for March

Be sure to see the full list and helpful hints below the printable sign up!

 

 

Here is the full list of tasks with some links to tools that will help!

Clean and Organize March Task List

Sweep off front porch- swap welcome mat for a bright new spring one. I love the cute doormats from Target. Sweep cobwebs out of the corners and leaves off the porch.

Spot clean spills and stains on the sofa- Holiday entertaining is fun but it can leave little spots of fun all over your couch too in the form of dripped drinks and dips. Before they have more of a chance to settle in spot clean each one.

Do a little housecleaning on your computer- Transfer a month’s worth of photos to zip drive or cd to clear up some space.

Dust electronics-TV’s, stereos, computers, speakers, and cable boxes need periodic dusting to ensure they continue to work optimally.

Scrub grill grates- If you didn’t at the end of last season you will want to make sure your grill is all ready for BBQ season, check the propane level in the tank or stock up on charcoal.

Go through bathroom towels- toss out or cut old towels into rags to reuse in the garage or for dusting rags in the house, toss out the worst.

Check all outdoor window screens- Replace as needed, while you are doing your walk around it is also a good idea to check the window seals to keep your homes heat and air efficient.

Grab a garbage bag- set a timer for 10 minutes, and make a quick sweep filling with items to donate. Try to do this each month and you will be rid of clutter in no time.

Box up any winter gear you no longer need- Put it in storage but where it is still accessible for any late cold spells or storms that may hit.

Wash throw rugs then hang to dry- spot clean the ones too big to put in the washer.

Replace your shower curtain liner(s)- If you haven’t in the past couple years you may need to toss your old one and replace it.

Give your glass cooktop stove a good scrubbing- Use a non abrasive cleaner and attack the cooked on mess you’ve been avoiding.

Add a new candle- And maybe some fresh flowers to your main living area to lighten it up and bring spring inside.

Go through receipts- file the ones you need, toss those you don’t. Gather them from the car console, your purse, drawers, and baskets-wherever your hot spots are.

Dust heat and ac vents throughout the house- Replace or repair any that are peeling ,rusty, or replace main filter.

Update the virus protection software on your computer’s- Check your operating system for updates as well.

Spend 15 minutes playing with your kids- Help them choose 5 toys to donate to charity or toss out broken ones.

Deep clean the microwave- by heating up 1 cup of vinegar for 2 minutes. Wipe down well.

Empty and sanitize bathroom trash cans- I like to soak mine in bleach water for 10 minutes, drain, and add a couple drops essential oil in the bottom to fight germs and make them smell good.

Take stock of your pantry- Use up winter foods like soups and heavy sauces, add lighter spring items to your list.

Run an empty load through your washer- use hot water and 1 cup vinegar to sanitize it, refill the rinse aid compartment and put your dish washing pods in a pretty glass jar to store.

Throw open all the windows- Let the house air out for several hours. Not only is this great for removing the stale cooped up smell but fresh air will improve the air quality and

Donate any appliances you haven’t used in 6 months – Rice steamer, spiralizer, fondue pots, etc..

Thoroughly vacuum or sweep under couch- Slide over that coffee table and armchairs too.

Degrease your range hood- Use vinegar in a spray bottle to cut grease and disinfect.

Toss out toothbrushes- Replace with fresh new brushes and sanitize toothbrush holder- a forgotten about spot that needs to be cleaned frequently!

Empty one desk drawer- Toss and reorganize everything until it all has a home if you don’t have a home office desk clean out a junk drawer, nightstand drawer, or bathroom drawer.

Throw out expired condiments in the refrigerator- There is probably still things like cranberry mint jelly lurking from Christmas that is past it’s prime.

Check garden tools for rust-give hinges a good oiling for this year’s garden even if you are just doing container gardens and not a big plot get your gardening gear in top shape.

Sort last year’s seeds-peruse seed catalogues, or online if you really want to keep the clutter out, and order a few new varieties for this year.

More great info here

Simple Steps to Help Keep Your House Clean 

Routines to Help you Get Your Home Organized 

Get Organized with a Nightime Routine