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In the busy, chaotic world we live in, gathering around the table for dinner is a great way to pause and reconnect. Something that takes hours to prepare and provides essential nutrients that picky eaters won’t shy away from.
Thankfully, “preparing healthy dinners doesn’t have to compromise on taste, family preferences, nutrition, or budget,” says Karla Moreno-Bryce, MDA, RD, LD, Vegan Child Nutrition explained.
Looking for inspiration? We’ve collected more than 30 easy and healthy dinner ideas for the family, along with tips to simplify the meal prep process.
Photos for parents by Rachel Vanni
Components of a healthy dinner
Making nutritionally balanced meals ensures that children are provided with adequate energy so they have everything they need to grow into healthy adults. Components of a healthy dinner include the following.
- Lean protein: Protein-rich foods can support strong muscles, whether you choose animal sources like beef, poultry, fish, or eggs, or plant-based protein options like beans, lentils, or tofu.
- Fruits and vegetables: Add colorful fruits and vegetables to your plate to provide essential vitamins, minerals and fiber.
- cereals: Adding grains provides carbohydrates and fiber for energy, which is important for gut health. The USDA recommends making half of the grains whole. They are found in brown rice, quinoa, whole wheat bread and oats.
- Healthy fats: These are essential for the development of the brain and nervous system. Choose omega-3 fatty acids found in olive oil, nuts, seeds, avocados and seafood such as salmon.
Other important nutrients to consider during childhood include calcium and vitamin D, which promote bone health. Dairy products such as milk, yogurt and cheese are excellent sources.
Tips for picky eaters
An easy way to overcome picky eaters is to get kids involved in the kitchen. Children who are involved in meal planning and preparation are more invested in the process, and they tend to be more adventurous eaters. Cooking also teaches nutrition and time management, fine motor skills, and emphasizes basic math skills like counting and measuring.
Easy and Healthy Family Dinner Ideas
If you need a little meal inspiration, check out this list of our favorite quick and easy dinner ideas. They can be customized to meet your family’s food preferences by swapping out proteins and sides.
- Pan Salmon with Roasted Vegetables
- One Pot Pasta with Bolognese Sauce and Green Salad
- Chicken Tacos and Diced Pineapple
- Shrimp Fried Rice and Cucumber Salad
- Breakfast Tacos with Orange Slices
- Grilled chicken with garden salad and rolls
- Roasted Pork Loin, Wild Rice and Steamed Vegetables
- Macaroni and cheese with mixed vegetables
- Russet or sweet potatoes (microwave potatoes to save time) with vegetables and fruits
- Mashed potato and tofu stir-fry
- Pizza with fruit salad
- Grilled Chicken and Apple Sausage with Roasted Sweet Potato Fries and Berries
- Ground turkey tortillas and all the fixings, plus corn
- Avocado toast with fried egg and fruit cup
- Caprese Sandwich with French Fries and Apple Slices
- Pasta with prepared garlic sauce or pesto, served with Caesar salad
- Deli stocked with your favorite cheeses, cookies, fruits, nuts and vegetables
- Veggie burger with grilled fries
- Sheet Pan Chicken Meatballs with Roasted Cauliflower and Rice
- Turkey Tacos with Raw Vegetables and Hummus
- Mini Muffin Tin Patties with Mashed Potatoes and Green Beans
- Grilled Cheese Dumplings with Green Salad
- BBQ Chicken Sliders (use a rotisserie chicken or make in the slow cooker) with Coleslaw
- Pear tofu vegetarian fried rice
- Scrambled eggs with toast and cantaloupe
- Grilled cheese sandwich with tomato soup
- Shrimp Tacos with Salad and Kiwi
- Cornbread Tortilla Soup
- Place egg rolls in a bowl and serve with grapes
- Slow Cooker Bourbon Chicken with Rice and Asparagus
Remember: Planning your menu doesn’t have to be complicated or stressful. “You don’t have to have a fancy dinner every night. It’s OK to take food straight out of the pot and put it on the table, or it’s OK if it’s a simple meal,” says Jennifer , MSPH, RDN, Kids Eat In Color Jennifer Anderson said.
Benefits of family dinners
Research shows that families who eat together often have healthier eating habits, and children benefit from higher self-esteem and grade point averages. Additionally, families who regularly eat home-cooked meals generally consume more fruits and vegetables, are less likely to be overweight, and have lower cardiometabolic risk factors.
Tips to make dinner prep easier
Getting a simple, healthy dinner on the table may seem like a feat, but it doesn’t have to be complicated or time-consuming. With a little planning, you can have a delicious meal on even the busiest nights.
Here are our top tips for preparing healthy dinners for your family.
- Prepare a week’s supply of fresh vegetables in batches.
- Use frozen vegetables that steam in the microwave in minutes.
- Create sheet pan meals that are quick to prep and bake. Use parchment paper in the bottom of the pan for easier cleanup.
- Double the recipe so you cook once and eat twice! If you’re tired of eating the same meal two nights in a row, freeze the extra portion and take it out later.
- Take advantage of pre-prepared ingredients like jarred sauces, grilled chicken or salad kits.
- Using a slow cooker makes one-pot meals easy and usually requires minimal preparation and attention.
- Plan your menu for the week so you have all the ingredients to avoid extra trips to the grocery store.
- Keep basic ingredients on hand so you can prepare a simple dinner if plans change at the last minute.
- Don’t be afraid of a simple dinner. “My family often eats eggs for dinner,” Anderson said. “This is our go-to when other meals don’t come together.”
