Back-to-School Fuel: Easy Dinners & Balanced Grab-and-Go Snacks for Busy Weeknights
The school year is officially back in full swing in Montana! Between after-school activities, homework, and work commitments, dinner and snacks can easily become an afterthought. But nourishing your family (or yourself!) doesn’t have to mean complicated recipes or hours in the kitchen.
Here are a few simple, nutrient-rich dinner ideas and grab-and-go snack options that keep energy up and mealtimes stress-free. These ideas are designed to support adequate fueling by pairing protein or fats with carbohydrates, and when possible, include fruits or vegetables too!
Easy Weeknight Dinner Ideas
These dinners come together in 30 minutes or less, and many can be prepped ahead or customized to fit food preferences, giving you the freedom to create meals that suit your family's tastes.
1. Sheet Pan Chicken & Veggies
Toss chicken breast or thighs with olive oil and your favorite seasonings, then roast on a sheet pan with chopped veggies like bell peppers, zucchini, and sweet potatoes. Add quinoa or rice for a complete meal. You can also substitute a sausage of your choice!
Pro tip: Use pre-chopped veggies or frozen options to save time.
2. Taco Night — with a Twist
Use ground turkey or beef, black beans, or lentils for protein, and serve with whole-grain tortillas or rice for a burrito bowl-style dish. Top with shredded lettuce, chopped tomatoes, avocado, and shredded cheese. Set out toppings for a DIY taco bar, kids love it!
3. Stir Fry with Brown Rice or Noodles
Sauté protein (such as chicken, shrimp, tofu, or edamame) with frozen stir-fry vegetables, then toss with soy sauce, garlic, and ginger. Serve over brown rice or noodles.
4. Breakfast for Dinner
Think scrambled eggs with spinach and cheese, toast, and a side of fruit. Add sausage, a breakfast protein, or avocado for extra staying power.
5. Slow Cooker or Instant Pot Chili
Prepare a large batch of chili using ground meat, beans, tomatoes, and a variety of vegetables. Serve with cornbread or crackers and freeze leftovers for busy nights.
6. Tortellini Soup
Using premade tortellini and frozen meatballs, you can make a delicious and comforting soup when combining with chicken broth, spinach, and pesto.
7. Chicken Pot Pie
We love a rotisserie chicken dinner! Using rotisserie shredded chicken, frozen vegetables, and a cream of chicken soup, you can make a quick filling for chicken pot pie. Combine this with a premade pie crust, and you have a delicious and filling meal, quick!
Grab and Go Snack Ideas
For snacks that satisfy and support focus and energy, aim for a combination of protein or fat and carbs or a fruit or vegetable when possible.
Here are some easy ideas you can prep ahead or keep on hand:
Apple slices + peanut or almond butter
Cheese stick + whole grain crackers
Greek yogurt + berries or granola
Hummus + baby carrots or sliced cucumbers
Hard-boiled egg + banana or toast
Trail mix (nuts, seeds, dried fruit) — store-bought or prepared on your own
Cottage cheese + pineapple or cherry tomatoes
Turkey or tofu roll-ups + pretzels
Roasted chickpeas + fruit cup
On-the-go tip: Keep a snack bin in the fridge and pantry for grab-and-go options — it helps kids (and adults!) make quick and varied choices.
I get it — life gets hectic, especially during the school year. However, feeding yourself and your family doesn’t have to be an all-or-nothing approach. With a bit of planning and a few go-to ideas, you can feel confident knowing you're fueling your bodies — even on the busiest days.
Written by Kaitlyn Schlangen, MS, RD
Kaitlyn specializes in: Eating disorders, disordered eating patterns, gastrointestinal (GI) disorders and diseases. She is dedicated to supporting individuals across all spectrums of these challenges.