It’s a unique time. I guess I should say the Coronavirus or COVID-19 has brought about a strange and interesting time for our family. We’ve been home together for over a week now. Kind of like Christmas break, but… um, different.

I have two early teen boys, a husband, and 2 dogs. All of us home, all of the time, for days and days. You know what that means? FOOD. LOTS. OF. FOOD. Don’t get me wrong – I LOVE that we are able to be together, but I forget how much food we need to properly feed each of us three times a day for extended periods of time. My boys typically eat breakfast and lunch at school, then have snacks and dinner at home. Which now means two extra meals for two growing boys every day, not even including my husband and me. Now, I don’t mind cooking a nice, balanced meal once a day – but I am NOT one who likes to spend hours of my day prepping food and cleaning up the kitchen which is what three meals a day at home brings (And this is coming from someone who is a dietitian – my career revolves around meal planning!). And let’s face it, there are way too many fun home projects to work on and Netflix show marathons for all that food prep – ha! Another nuance right now is trying to purchase food well. Not too much (i.e. hoarding all bread, milk, and pasta and believe me it’s happening) but also not buying too little. It’s best to keep about 2 weeks of food on hand. The fewer trips out to the store the better.

With all of that said, I know I’m not the only working mom trying to juggle new routines and extra meals, so I thought I would share some grocery shopping and meal planning tips to keep in mind as we navigate the COVID-19 virus and its quarantine.

Schedule a grocery pick-up order. As a working Mom, this service has saved my life. Of note - YOU MUST plan ahead and schedule 1-2 days in advance. Everyone is using this service right now to avoid going into public places. Be smart and choose an early time before you’re already out of everything.
Make simple meal option lists. Plan 3-4 breakfast and lunch options and rotate them. Select options that won’t require much cooking or preparation, so you don’t feel like you’re constantly making food.
- For breakfast, smart and easy choices could be overnight oats, an English muffin with nut butter, or an omelet.
- Lunch options could include grilled chicken and a leafy salad, sandwich with cut veggies or fruit, or dinner leftovers that easily warmed up.
- With dinner, plan 6-7 entrees and double them for leftovers or to freeze for later. Soups, chili, and pastas are all great options (bonus – these can often be made in the slow cooker).

Be flexible and creative with food. 99% of the time we can find what we want when we want it. However, because of the high grocery demand and the scarcity mindset people are struggling with, you may not find exactly what you’re looking for. The key here - Adjust your expectations and practice flexibility. Decide in advance that it will be OK if you need to make a substitution or change your plans last minute. It is also a good time to pull out cookbooks or get online and try new recipes (check that Pinterest board!).
Gather around the table. During family meals, take this extra time to appreciate your loved ones and practice gratitude. So often, it’s easy to get caught up in school activities, sports and work and not really take a moment to connect over dinner. Now we have the opportunity to practice this art. It really is a gift amid all the other changes we’re experiencing.

If you need further support during this odd and sometimes stressful period, our staff at Focus is still here! Our therapists and dietitians are providing individual sessions through TeleHealth. So please reach out if I can help you with nutrition or dietary needs, or if you just need someone to talk with, we can help with that too.

Contributed by Lisa Davis, MS, RDN, LDN, Registered Dietitian

For more information call our office at 865-622-7116 or email us at info@focusintegrativecenters.com.

Meal Planning in Quarantine: Tips from a Dietitian (and a Mom)

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