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Overwhelmed Mama Back Up Meal Plan

Ever have those days when you should have went to the grocery store, like, *days* ago? I have created this simple 2 day meal plan with ALL pantry or freezer items so I can always keep these items on hand and throw together a full couple days worth of food quickly without leaving my home. They are hearty and easy to whip up in a pinch! This food is great for kids and hungry moms alike. Use the entire menu for 2 days straight, or keep each meal as an individual back up! These recipes happen to be dairy-free and can be adapted to be gluten free, Day 2 is a completely vegetarian option! And day 2's dinner is a 3 ingredient, complete pantry meal that I cook weekly!


Day 1:

Breakfast: Pumpkin Pie Oatmeal

Snack: Smoothie

Lunch: Chicken Wrap

Snack 2: PB Waffles

Dinner: Roasted Fish, Quinoa and Sauteed Garlic Green Beans


Day 2:

Breakfast: English Muffins with nut butter and mini chocolate chips

Snack 1: Cheerio trail mix

Lunch: Quinoa & Bean Salad

Snack 2: Smoothie pops

Dinner: Red Lentil Pasta


Pumpkin Pie Oatmeal:

Mix 1 cup quick oats with 1/2 cup of canned pumpkin puree and 1 cup of water in a pot and warm over medium heat until bubbling. Sprinkle with cinnamon and drizzle with maple syrup.

Smoothie: Avocado Banana "Milk Shake"

Blend together 1 cup of frozen avocado chunks, 1 cup of frozen banana and 1 cup of milk of choice. (Optional, add a small drizzle of honey and/or a 1/2 tsp of vanilla extract). Add more milk if needed. (You can also microwave the frozen banana for 30 seconds to soften it before blending if you do not have a high-powered blender)

**For smoothie pops, double the recipe and pour into popsicle mold and freeze.


Chicken Wrap

Open and strain a can of chicken well, making sure to remove nearly all of the liquid. Mix it with 2 tbsp of chopped dried cranberries, 2 tbsp chopped pecans and 1 tbsp of mayo. Wrap in tortillas (can be frozen and thawed in the microwave) and serve with crackers and apple sauce.


PB Waffles:

Toast frozen toaster waffles, spread with peanut butter and serve your choice of frozen fruit. (You can briefly microwave frozen fruit and berries so it still remains cold and frosty, but not frozen solid, or allow to defrost in your fridge for a few hours.)


Roasted Fish, Quinoa and Garlic Green Beans:

Place frozen trout on a baking sheet on top of aluminum foil with parchment on top for easy clean up. Top with your choice of lemon pepper seasoning OR a jar of honey garlic sauce. Cover with foil and roast in the oven for 25 minutes at 400F. It will be done when the fish flakes easily.

Meanwhile, cook quinoa according to directions. As well, warm up a frying pan over medium high heat, add a drizzle of oil and/or 1/2 tbsp of butter. Put the frozen green beans into the pan and sprinkle with garlic powder. Continue to stir the pan occasionally until the beans are heated through. Add salt to taste. (Make extra Quinoa for lunch tomorrow if you are following the 2 day plan.)


English Muffins with nut butter and mini chocolate chips:

Toast english muffins, spread with your choice of nut butter and top with chocolate chips (or your choice of toppings!) Serve with your choice of frozen fruit.


Cheerio Trail Mix:

Mix together 1/2 cup of cheerios, 1/4 cup of sunflower seeds, 1/4 cup of raisins. Optional: add in whatever cereals/dried fruit/nuts or seeds you have on hand!


Quinoa and bean salad:

Combine 1-2 cups cooked quinoa, 1-2 cups rinsed and drained canned beans of choice, 1/2 cup chopped roasted red pepper (from a jar), drizzle with olive oil, red wine vinegar and salt and pepper to taste. Sprinkle dried oregano on top. (You can add feta if you have some on hand!)


Smoothie Pops:

Frozen smoothies in a popsicle mold.


Red Lentil Pasta

Cook red lentils according to directions, add to a sauce pan with a jar of marinara sauce (optionally with frozen spinach), serve over cooked pasta noodles of choice. Serve with prepared frozen garlic toast.



Red Lentil Pasta (pictured with some shredded cheese)





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