Managing Mealtime Madness

I’ve learned a lot about feeding four kids while life feels a little chaotic at 7 weeks postpartum! I’m sharing some of the shortcuts that are working for us right now, including our emergency dinner plan, plus some nutrition tips as we head into cold and flu season.

We’ll talk about easy meals, convenience foods, and giving yourself permission to repeat dinners (because fed is better than not fed!). Then, I’m sharing some of my go-to tips for supporting your family’s immune health as we head into cold and flu season.

In this episode you’ll hear about:

• My go-to emergency dinner
• Easy meal shortcuts, freezer meals, and dinners on repeat
• Simple ways to support immune health during cold and flu season
• Kid-friendly foods and drinks to offer when everyone’s feeling under the weather

This Episode Is Sponsored by Lovebug Probiotics
Feeding your family doesn't have to be perfect — and supporting your family's health doesn't have to make your already-busy routine more complicated.
This episode of Managing Mealtime Madness is brought to you by Lovebug Probiotics, a mom-founded probiotic brand offering thoughtfully formulated options for kids and adults.

For kids, Lovebug makes it easy to find a format that works for your family, with Chewables, Powders, Gummies, and Pearls, plus probiotic options for babies and toddlers. And because parents deserve to take care of themselves, too, Lovebug also offers a range of adult probiotics.
Lovebug probiotics are designed to support digestive and immune health as one simple part of your family's everyday wellness routine.

Shop Lovebug Probiotics - Use code MEALTIME20 for 20% off your first order.

Learn more about kids probiotics here. Use code MEALTIME20 for 20% off your first order!

Learn more about probiotics for mom here. Use code MEALTIME20 for 20% off your first order!

LINKS

My favorite Solly wrap: Use code SARAHS10 for 10% off

My favorite new fruit stand!

Vitamin D for infants

Vitamin D for kids

Podcast episode 24 where we talk probiotics!

Quick Dinner Recipes:

One Pan Cheesy Ground Beef & Rice Skillet

Cheesy Beef Taco Pasta

Simple Veggie Sheet Pan Eggs

Kid Friendly Fall Recipes:

5 Ingredient Sweetpotato Tater Tots

Sheet Pan Sweet Potato Nachos with Black Beans

Sweetpotato Apple Muffins

Apple Cottage Cheese Overnight Oats

Easy No Bake Pumpkin Cookies

Cheesy Pumpkin Spaghetti Squash

Apple Pumpkin Baked Oatmeal

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Having a baby changes pretty much everything, including how you think about food, cooking, and meal prep. In this episode, Sarah chats with fellow dietitian and new mom Caroline Thomason Bunn about what happens when the meals that used to feel relaxing suddenly feel like one more thing you have to figure out.

Caroline shares what she’s learned during her first five and a half months of motherhood, from surviving those early days of breastfeeding hunger and mental overload to finding a new groove with meal prep. They talk about letting go of the “perfect” balanced meal, leaning on convenience foods, making big batches of protein, and why sometimes a protein and a carb is good enough. 

In this episode you’ll hear about:

• The “survival mode” phase of postpartum eating
• Breastfeeding hunger and the mental load of constantly needing to eat
• Why doubling recipes and prepping bulk protein can be a lifesaver
• Letting go of the perfectly balanced meal
• Postpartum produce shortcuts
• Starting with just one meal, and why breakfast might be the best place to begin

LINKS

Find Caroline at CarolineThomason.com

Follow Caroline on Instagram: @dietitiancaroline_

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Back-to-school season can feel like a fresh start, and if meal planning has gone by the wayside over the summer, you’re not alone! In this fan-favorite episode, Sarah revisits her conversation with registered dietitian Beth Stark about getting back into a meal-planning routine without making it feel overwhelming. The goal? Progress over perfection and finding what works for your family.

In this episode you’ll hear about:

• Batch cooking, leftovers, and reusing proteins
• The “capsule menu” approach to meal planning
• Easy, mix-and-match school lunch ideas
• Getting kids involved in meal planning
• Introducing new foods alongside familiar favorites
• Redefining meal prep and letting go of perfection

Links & Resources

Beth Stark Nutrition: BethStarkNutrition.com

PA Beef Council: pabeef.org

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In this episode, Sarah shares an update on pregnancy and the 3rd trimester, including managing nutrition, energy levels, and postpartum prep. If you're navigating pregnancy or planning ahead for postpartum, she shares some ideas that can help you, too!

Main Topics Discussed: 

• Meal ideas and snacking strategies to boost energy and protein intake
• Hydration, electrolyte drinks, and staying nourished with simple, manageable foods
• Focus on nutrient priorities: protein, fiber, omega-3s, iron, calcium, and vitamin D
• Fitness adjustments and pelvic floor exercises during pregnancy
• Postpartum preparation and freezer meal ideas

Resources Mentioned: 

• Blog Post - How My 4th Pregnancy is Different From My First 3
• Blackberry Baked Oatmeal 
• Strawberry Baked Oatmeal 
• Tuna quesadilla recipe 
• Banana bread bars (great for snacks + easy to freeze!) 
• Watermelon slushie 
• Costco Postpartum Necessities

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If you’ve ever stood in your kitchen at 5:30 p.m. wondering how feeding kids somehow became your full-time mental load, this episode will make you feel very seen. Sarah is joined by Amy Palanjian from Yummy Toddler Food for a refreshingly honest conversation about what feeding toddlers and kids actually looks like in real life - not on Pinterest, not in a 17-second Instagram reel, but in actual busy family life.

Sarah and Amy talk about lowering the pressure around meals, why your child refusing dinner might be completely normal, and how a silly ice cream scoop or baby fork can sometimes change the entire mood at the table.

This episode feels like a giant exhale for parents who are tired of chasing perfect meals and just want practical ideas that actually work.

In this episode you’ll hear about:
 • Why feeding kids feels so mentally exhausting for parents
 • The hidden pressure social media adds to family meals
 • Flexible dinner ideas using freezer staples and shortcuts
 • Why “picky eating” is often more normal than we think
 • Family-style meals and giving kids autonomy with food
 • Fun little tricks that make meals feel less stressful
 • The truth about hiding veggies in food
 • Amy’s go-to convenience foods for busy nights

LINKS & RESOURCES

Check out the Yummy Toddler Food blog

Follow Amy on Instagram and TikTok

Check out Amy’s cookbook, Dinnertime SOS

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Join the email list to get a list of easy popular family recipes and meal prep tips!

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Today we’re diving into a topic so many of you are thinking about: picky eating.  And honestly, if you’ve ever found yourself saying “my kid is SO picky,” this episode is going to give you a totally new perspective.

I’m joined by pediatric PA and dietitian Colleen Sloan, who works with kids from birth through the teen years, and hears about picky eating in almost every visit. We’re unpacking what picky eating actually means (because it’s not as straightforward as you might think), why it happens, and how parents can shift their approach in a way that actually helps long-term. 

In this episode you’ll hear about:

 • Why “picky eating” means something different for every family
 • Common nutrient concerns (and why protein usually isn’t one of them)
 • How pressure, bribing, and labeling can backfire
 • Simple ways to create a more positive mealtime environment
 • Creative, low-pressure strategies to help kids explore new foods
 • What a “successful” meal can look like (hint: it might be smaller than you think)

Links & Resources:

Follow Colleen on Instagram at @examroomnutrition

Listen to Colleen's podcast: Exam Room Nutrition

Listen to Gather 'Round: How to Make Family Meals Doable for Busy Parents With Picky Kids - an episode from Colleen’s podcast that featured Sarah!

Want more content on picky eating? Listen to Sarah’s podcast episode with dietitian Sally Kuzemchak, Tips on Feeding Picky Eaters from a Former Picky Eater & Dietitian

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In this episode, Sarah sits down with Kim Kornegay of Kornegay Family Farms & Produce for a behind-the-scenes look at life on a modern family farm. Kim shares her unique perspective as both a mom of three and a fourth-generation farmer, offering insight into how agriculture connects directly to the meals we serve our families every day. From growing sweet potatoes to getting dinner on the table during busy seasons, this conversation bridges the gap between farm and family life in a meaningful (and practical) way.

In this episode, you'll hear about:

•  What it’s really like to work on a multi-generational family farm 
•  How growing food impacts the way Kim feeds her family 
•  Why family meals matter at every stage of life (and how that perspective shifts over time)
•  A behind-the-scenes look at how sweet potatoes are grown, harvested, and stored 
•  Common misconceptions about farming, food production, and modern agriculture 
•  How science and technology are improving farming practices and food quality 

Follow Kornegay Family Farms & Produce on Instagram: @KornegayFFP

Follow Kornegay Family Farms & Produce on Facebook

Visit their website

Check out Sarah's turkey sweetpotato meatball recipe here!

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In this episode, Sarah interviews Whitney Stewart, a Registered Dietitian and celiac disease advocate. Whitney shares her personal and professional insights on managing gluten-free diets for families and kids. From diagnosis stories to navigating restaurant options, this conversation offers practical advice for parents and individuals alike.

In this episode, you’ll hear about: 

• Whitney’s journey with celiac disease and her background in clinical nutrition
• Recognizing symptoms and getting diagnosed with celiac disease
• Key sources of gluten and how to read labels effectively
• Gluten-free eating tips for restaurants and social situations
• The importance of a diverse, nutrient-rich diet and adding rather than restricting
• Supporting children with gluten intolerance - from snacks to birthday parties
• Addressing the gluten-free craze and misconceptions about health
• Quick, healthy gluten-free meal ideas for busy families
• Tips for overwhelmed parents facing new diagnoses and the importance of advocacy

Follow Whitney on Instagram @whitnessnutrition. Visit whitnessnutrition.com for more information. 

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Navigating spring sports season can be overwhelming for parents, especially juggling multiple kids, hectic schedules, and dinner logistics. In this episode, dietitian and mom Sarah Schlichter shares practical tips to streamline meal planning, embrace flexibility, and keep nutrition on track amidst the chaos.

In this episode she discusses:

• How to shift your mindset from perfection to practicality with family dinners
• Strategies for scheduling and planning around unpredictable practice times
• Quick and easy meal ideas for busy nights, including chaos dinners and batch cooking
• Portable and on-the-go dinner options that align with sports schedules
• The importance of involving kids in meal prep and packing snacks
• Top pantry staples and freezer essentials for fast, nutritious meals
• Tips for reducing mental load through predictability
• How to make the most of frozen foods, convenience products, and smart prep to save time
• Creative ways to incorporate nutrition into snacks and meals for active kids
• Managing the chaos: back-up meal ideas and the value of flexibility and adaptability

Want help planning meals for this week and beyond? Sign up for Sarah’s emails!

Try Skout Bars as a great on the go snack!

Recipes Mentioned in the Episode:

26 One Pot Meals for Families During Busy Seasons

High Protein Vanilla Cottage Cheese Fruit Dip

2 Minute Chocolate Cottage Cheese Pudding

Pizza Beans

Amazon Links:

Stasher Bags

Elk & Friends Stainless Steel kids drinking cups

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In today's episode, Tony Castillo shares his inspiring journey from childhood struggles with body image and dieting to becoming a sports performance dietitian. He discusses how cultural foods have shaped his family traditions and offers practical tips for parents to introduce and normalize these foods for children. Plus, insights on fostering intuitive eating, reducing meal-time stress, and encouraging dads to get involved in feeding their families with easy and actionable tips. 

In this episode you'll hear about: 

• Tony’s personal health journey from being overnight as a child to becoming a sports dietitian
• The impact of parental dieting habits on children’s food perceptions
• Incorporating cultural foods like plantains, yuca, and arepas into family meals
• Strategies for exposing kids to new foods with stories and positive experiences
• Balancing cultural foods with American convenience options
• Introducing children to mindful eating and respecting hunger cues
• Navigating meal-time stress and the importance of flexible routines
• Tips for dads to participate in family meals and food preparation
• Addressing body image and disordered eating in young athletes and active kids
• Practical pre-game and post-game fueling ideas for youth athletes
• Fostering food curiosity and cultural identity in children

Follow Tony on Instagram here

Have a listener question or feedback? Send me a text!

Support the show

Join the email list to get a list of easy popular family recipes and meal prep tips!

Instagram | Blog Recipes

Have a listener question or feedback? Send me a text!

Support the show

Join the email list to get a list of easy popular family recipes and meal prep tips!

Instagram | Blog Recipes