September arrives with the smell of new books, fresh notebooks, and the end of long summer days. It’s a month of transition, of new beginnings, and for many, a real “new year” that starts long before January. Back to school, to work, and to routines forgotten over the holidays marks the beginning of a new cycle – and this restart should also happen at the table.
After weeks of irregular schedules, improvised meals, and often food indulgences, returning to a structured eating routine may feel challenging. But this is precisely when nutrition plays a key role: the way we eat can be the foundation that supports a more balanced, productive, and healthy return.
Restart with Organization: The Power of Meal Prep
Planning is halfway to success. With the return to school and work, packed meals gain importance. More than an economic choice, they are a health tool. Preparing meals at home gives greater control over ingredients, portions, and nutritional quality, while reducing the temptation of processed foods or last-minute choices.
Dedicating a bit of time on Sunday or one evening during the week to prepare some basics (cooked vegetables, brown rice, legumes, grilled meat or fish, homemade sauces) can make the following days much easier. A packed meal doesn’t need to be complicated – it needs to be balanced and practical.
To make your return to routine even simpler, check out recipes directly in the Erakulis App, where you’ll find practical, nutritious, and ready-to-make ideas, such as:
- Breakfast: Greek Yogurt with Berries and Granola
- Lunch: Chicken with Orange and Mint, Rice and Salad
- Snack: Carrots with Chickpea Hummus
- Dinner: Salmon with Quinoa and Asparagus
Practical Tips for an Easier Return to Healthy Eating
- Choose a fixed day for planning – Sunday evening or Monday morning can be your “planning day.” Define the week’s main meals and organize your shopping list.
- Cook in larger batches – When making rice, pasta, roasted vegetables, or proteins like chicken or salmon, cook double. Use leftovers the next day or freeze individual portions.
- Prepare snacks in advance – Wash fruit, portion nuts, cut veggie sticks. Having ready-to-go options helps avoid less healthy choices.
- Invest in practical containers – Airtight boxes, glass jars, and small thermal lunch bags make food transport and storage easier.
- Create a healthy “emergency pantry” – Canned tuna in olive oil, canned legumes, brown rice, oats, seeds, dried fruit, and plain yogurts can save chaotic days.
School Snacks: Nourishing from an Early Age
For children, back to school also means back to the lunchbox. And it’s here that many eating habits are formed. Instead of packaged foods with hidden sugars and few nutrients, we can opt for practical and nutritious alternatives: fresh fruit, carrot sticks, wholegrain bread with hummus or tuna spread, unsweetened yogurts, and homemade oatmeal cookies.
Including children in snack preparation is a great way to build autonomy, teach about balanced eating, and spark curiosity for new foods.
A balanced snack helps with focus, behavior, and even sleep quality – all fundamental for academic performance.
The Challenge of Returning: Don’t Wait Too Long
Getting back to routine isn’t always easy. There’s resistance. The body still wants vacation. The mind, too. And when that happens, procrastination around eating habits often sets in: “I’ll get back to my diet later,” “This week is still for enjoying,” “I’ll start in October.”
But postponing comes at a cost. The longer we wait, the harder it becomes to regain healthy habits. The return feels heavier, motivation fades, and the body feels the consequences: fatigue, digestive discomfort, weight gain, and difficulty concentrating.
That’s why September is a window of opportunity.
Nutritionist’s suggestion:
- Week 1: Organize just one meal a day (e.g., breakfast).
- Week 2: Add prepared snacks and a balanced lunch.
- Week 3: Consolidate lunch + dinner, while maintaining hydration habits and mindful eating.
It’s the perfect time to return to healthy eating with awareness, but without guilt. Restarting doesn’t require perfection – it requires intention. The sooner we return to good habits, the easier it is to regain energy, focus, and well-being. It’s not about restriction, but about reconnection with healthy eating.
Hydration and Lifestyle Habits
- Drink water regularly: keeping a bottle nearby helps control hunger and improves concentration.
- Mindful eating: eating with attention, without distractions, strengthens satiety and satisfaction.
- Sleep routine: consistent sleep and wake times enhance the positive effects of a balanced diet.
September can be the month of chaos or the month of organization. The month of exhausted restarts or conscious restarts. Nutrition can be a powerful ally during this turning point, helping to build a solid foundation for the months ahead.
Packed meals, school snacks, and meal planning are more than logistical tasks. They are acts of self-care, tools for health, and expressions of responsibility. After all, restarting also means choosing, every day, to eat with intention.
Because the new cycle starts now. And it also starts on your plate.
The content of this article is for informational purposes only and reflects the personal opinions of the authors. It’s not intended to replace professional advice, whether nutritional or otherwise. Before making any decisions based on what you read here, we recommend consulting with a qualified expert in the relevant field.
