Family Meal Plans: Creating Balanced Menus

Learn how to create balanced meal plans for your family with these tips, tricks, and delicious meals!

Why Does Family Meal Planning Matter?

It seems to be that these days most of us are left deciding what to eat for dinner right about when we should be starting to cook. But it does not have to be this way! Creating balanced meal plans for your family might just be the time and stress saving addition you need! Keep reading to discover how you can plan ahead for nutritious and tasty meals that everyone will love!

The benefits of meal plans

There are many benefits to having meal plans for your family, so let’s take a look at a few.

• Saves you time
  • You may invest a little more time on the front end than you are used to, but it will pay off when you save time during the busiest parts of your week.
• Reduces stress!
  • This goes hand in hand with saving time. If you already know what is on the menu and have the ingredients, you don’t have to worry about whether you are going to pick up some take out for the 3rd time that week or scramble to put something edible together at home.
• Offers more variety in the menu
  • When you meal plan, you typically make an effort to incorporate variety into the menu.
• Encourages more balanced meals
  • Meal plans help you think about what balanced nutrients should be on your plate at meal time. It also gives you time in advance to ensure you have those ingredients at home. Variety on the menu is great, but so is variety on your plate each day!
• Can save you money
  • Let’s be real… stopping through for some fast food a few times a week may be convenient in the moment, but it adds up really quickly! People often complain about how expensive eating healthy can be, but balanced meals that are planned in advance can actually be really affordable! Keep reading for more money saving tips in the stores!

Family meal plans really are worth that upfront investment of time and preparation. Try it out for a few weeks in your own home and see what a difference it makes for you too!

How balanced meal plans contribute to overall health and well-being

One of the benefits to family meal plans is consuming more balanced meals and less processed fast foods. But just how important are these balanced meals to our overall health? VERY! Just look at some of the following factors:

• More energy
• Better nutrients
• Improved mental health
• Weight Management
• Improved cognitive function
• Boosted immune system
• Better sleep
• Long-term disease prevention

The above benefits just begin to scratch the surface of why meal plans can be so helpful! Keep reading to see more.

The benefits of family meals

Family meals can be a great time to sit down and catch up with those we love most. However, in our fast-paced rat race society, we rarely do that anymore. But the benefits of family meals are still there, and their popularity really should be brought back!

Family meals can actually contribute to less stress, better communication, enhanced academic performance for children, improved physical and mental health, boosted vocabulary and more! We really do take this time for granted rather than taking advantage of all the benefits it entails!

I have written a whole blog post on The Importance of Family Dinners: Benefits and Tips for Success that you can read here. It will give you the run down of how to begin incorporating more family meals and just how much of a positive impact it may have.

Understanding the Basics of Balanced Nutrition

What constitutes a balanced meal?

When cooking, you want to ensure you are hitting the major nutrition points of a balanced meal. We hear people talking about “balance” often when it comes to food, but just what does that look like exactly? The easiest way to start is by ensuring your plates have a variety of complex carbs (think whole grains and starch, like potatoes), lean protein, and veggies/fruits. Try to stick to whole foods as much as possible. Whole foods simply means consuming a food in its most natural or “whole” state rather than after being processed. Check out some of my favorite EASY tips below for ensuring balanced meals.

• Use the plate method – Dedicate half of your plate to veggies (you can mix in some fruits here too if you would like), a quarter of your plate to lean proteins, and the other quarter to your complex carbs.
• Aim for as much color variety on your plate as possible – this ensures your body is getting a wide range of nutrients! (And it is more fun to look at)
• Remember when eating fruits, they contain more natural sugars than vegetables, so be sure your plate has plenty of fiber rich veggies too, not just fruit.

It may be easier to just throw together a big bowl of pasta with some sauce and call it done for dinner. And sure, every once in a while this is okay. But even with these quick meals, try to get creative and throw in some extra veggies like peppers, broccoli, or mushrooms into your pasta for some extra nutrients.

Essential food groups and their roles in nutrition

• Fruits and vegetables
  • These provide needed fiber that helps with digestion as well as vitamins, minerals and antioxidants.
    • Some great options are leafy greens, berries, broccoli, etc.
• Complex Carbs
  • provides fiber and sustained energy unlike simple carbs since they are digested slower and the glucose is released more gradually into the bloodstream.
    • Some of our favorite complex carbs include quinoa (this is also packed with protein!), whole wheat bread, and steel cut oats.
• Lean Proteins
  • Essential for muscle building and repair
  • There are lean protein options for meat eaters, vegetarians, and vegans!
    • These proteins include things like chicken breast, fish, eggs, legumes and tofu.
• Healthy fats
  • Many people have the idea that all fats are bad, but that just isn’t true! Healthy fats actually help with brain function and hormone production. So don’t skip these!
    • My favorite healthy fats are avocados (I mean, who doesn’t love some fresh guacamole?), nuts, and seeds.

Variety and balance is key! Try adding some new things to your meal plans- you just might surprise yourself!

Appropriate portion sizes for different family members

Not everyone at your table will need the same portion sizes, so keep the following in mind when creating meal plans based on who you are serving. BUT, please take the following portion sizes as guidelines, not strict rules to follow! Every person’s needs are different, especially when children and teens are hitting growth spurts.

• Toddlers (1-3 years):
  • Proteins: 1-2 oz
  • Grains: 1/4 – 1/2 cup cooked
  • Vegetables: 1/4 – 1/2 cup
  • Fruits: 1/4 – 1/2 cup
• Kids (4-12 years):
  • Proteins: 2-3 oz (this should be about the size of their palm)
  • Grains: 1/2 – 3/4 cup cooked
  • Vegetables: 1/2 – 1 cup
  • Fruits: 1/2 – 1 medium piece
• Teens (13-18 years):
  • Teenagers may actually eat slightly larger portions than adults since they may be experiencing growth spurts. Start with an adult sized portion on their plate, and if they still feel hungry, offer more.
    • When they do ask for seconds or thirds, try to encourage extra servings of fruits and vegetables first.
• Adults:
  • Proteins: Palm-sized portion (3-4 oz)
  • Grains: 1/2 – 1 cup cooked
  • Vegetables: 1-2 cups
  • Fruits: 1 medium piece or 1 cup

The most important thing is to teach your children to listen to their bodies. Every child is different just like every adult is as well. Encourage your children to drink plenty of water at meal times to ensure the hungry feeling is not just thirst disguised as hunger.

If your child truly does not feel hungry but did not finish their meal, do not force them to keep eating. The same is true for if they ask for seconds but already consumed the “recommended” amount. Let them eat more! Start by offering more fruits and vegetables first. Remember your children may be hitting multiple growth spurts, so there are many times they will need more or less than the recommended portions.

Steps to Create Your Family Meal Plans

1. Assess your family’s nutritional needs and preferences

• Consider allergies, health conditions and dietary restrictions of all family members
• Factor in differences in age and activity Level.
  • Growth spurts in children and teens will call for more nutrients and calories.
  • If your children are involved in sports, or a generally very active, they will also need more nutrients and calories.
• Consider Taste Preferences (as much as possible without catering to everyone individually):
  • Ask your family what some of their favorite meals are and consider putting those on a rotating menu.
  • Take note of things your family members truly do not like (this doesn’t mean you can’t ever eat these things, but it might be a good idea to have a variety of options that night to avoid a total meltdown.)
• Incorporate Culture:
  • Incorporate traditional dishes that reflect your family’s cultural background
    • My husband is from Ecuador, so he enjoys dishes with rice and meat, but I try to add in some fresh veggies and even swap the white rice for quinoa occasionally to add some extra protein and other nutrients.
• Lifestyle:
  • Set aside time for meal prep on a not-as-busy day to avoid extra stress
  • Plan family dinner times ahead of time based on the week’s activities. Write it on the family calendar so everyone knows!

Setting realistic goals for balanced eating

Setting realistic goals for ourselves and our meal plans helps keep us from getting frustrated for not reaching them and giving up. Instead of looking at balanced eating as something to be achieved, try thinking of it as an ongoing process. Take a look at some of the following tips to help make this a reality.

• Start with simple and small changes.
  • Begin incorporating more veggies and whole grains into meals you are used to consuming now instead of switching everything cold-turkey.
• Don’t look at this as a “diet.” Diets are not sustainable, but balanced eating can definitely be.
  • Instead of “cutting” things out and telling yourself certain things are off limits, try adding a healthy option to what you already have. For example, instead of saying you can’t have some chocolate after your meal, encourage yourself to eat an extra portion of vegetables before finishing your meal and treating yourself. Mindset is huge when it comes to balanced eating! Nobody wants to feel restricted in the long run, and honestly, that just doesn’t work.
• Give yourself grace.
  • Changing any habit is not going to happen overnight, and eating consistently balanced meals is no exception. So be flexible with yourself along the way and aim for more balance each time you plan a meal.

Creating a weekly, bi-weekly, or monthly meal plans

If you are a planner like me, making the meal plans will be your favorite step! You get to unleash your creativity, make lists, and have your meals planned out and ready to go for the next week or more! Whether you are a planner or not, now is the time to start making some decisions and implementing next steps(no worries, you can always try it out and change it up as you go with whatever you decide works best for your family.)

1. Decide if you prefer to plan weekly, bi-weekly, or monthly

• In my opinion, it is easier to meal plan based on how often I go to the store. I typically go weekly, so I meal plan weekly and make my shopping list as I meal plan. However, if you only go to the store biweekly, it is a good idea to go ahead and meal plan for 2 weeks right before you take a trip to the store so you are sure you get all the ingredients you need. Nobody wants to be running back and forth to the store because they forgot 6 items the need for meals!

2. Form meal plans around your family’s schedule

• Consider which evenings will be your busiest, and try to plan your quick and easy meals for those nights.
  • Quick and easy meals may include pasta, slow cooker meals, or soups, etc. Check out this post for some more ideas!

3. Ensure there is variety

• Nobody wants bland and boring meals all week long. Don’t get me wrong, leftovers are great! But make sure to spice it up a few times a week.
• Consider theme nights like taco Tuesday, build your own pizza Fridays, Salad Sundays, etc.
• Incorporate variety in veggies, fruits, proteins, complex carbs/whole grains, and healthy fats throughout the meals.

4. Make a check list

• Create a list for each meal to ensure there is balance and variety (Remember, be flexible! You don’t have to check off every item for each meal, but it is a good goal to aim for and a great reminder when planning). Also, aim for as much COLOR on each plate as you can.
  • Vegetable
  • Fruit
  • Complex Carbs/whole grains
  • Lean protein
  • Healthy fat

5. Make your shopping list BEFORE starting meal prep

• Write down all of the ingredients you will need for all of the meals and go shopping before you start meal prep for the week. This ensures you won’t be going back and forth to the store 10 times. Trust me, you don’t want to skip this step!

6. Start Meal Prep

1. Prep as much as you can before the week starts. Prep on a day that isn’t as busy for you and your family to help avoid extra stress.
2. Involve the kids in the meal prep process!
3. Not all meals should be pre-cooked, so consider some of my favorite meal prep tips below
   • Wash and chop veggies and fruits
   • Make sauces, dips, etc. ahead of time
   • Make rice, beans, lentils, etc. in bulk ahead of time. These are easily reheated and just as tasty!
   • Make breakfast items ahead of time to save time in the mornings.
     • Fruity muffins or breads
     • Overnight oats
     • Chia pudding
     • Crustless quiche

Meal prep is such a great way to save time and stress throughout the week. It does require planning ahead and some extra time and effort on the front end, but trust me, it is SO worth it during the week to be able to come home, pop something on the stove or in the oven really quickly, and have a balanced and nutritious meal for your family to enjoy together.

Smart Shopping Strategies for Balanced Meal Plans

Making a detailed grocery list

Your grocery list can be the difference between one trip to the store or 5! You don’t want to skip this step and just assume you can remember everything you need. I’ve tried this before, and it never works out for me. Maybe you’re superhuman.. but on the off chance you’re not, go ahead and get that list ready by following some of these tips.

• Make your list as you make your meal plans
• See what you already have so you don’t end up with double or triple of some things.
  • My family loves being creative and planning new meals based on what we already have in the fridge and pantry. Who knows, you might just find a weird but new favorite!
• Group products on your list by store, and then by category.
  • For example, I purchase fresh veggies and meat from a local carnicería, so I put all of these items together.
  • At the larger stores like Aldi and Walmart, I try to categorize by dairy, grains, produce, etc. to save me from going back and forth in the store or missing something I really need.
• Double check pantry staples like spices!
• Make a digital list alongside your meal plans that can be shared with family members
  • My husband and I share a list on notes so we can both add to it when we think of something at the most random times throughout the day. This is been so helpful for us!

Remember, don’t go listless! I promise it will be your new best friend!

Tips for budget-friendly, nutritious shopping

One of the biggest complaints I hear about eating healthy is that it is too expensive. There is a lot I could say about this, a whole blog post worth honestly. But for now, just hear me say it does not have to be! Follow some of my top tips for keeping your healthy balanced meals budget-friendly.

Buy in bulk

• My family loves shopping at Costco for certain items since it saves money! Not everything can and should be bought it bulk, but things with a longer shelf life are typically a great way to save money!

Use more plant-based proteins

• Meat does not have to be your go-to protein! There are SO many healthy and affordable plant based options.
  • Fill your meal plans with quinoa, black beans, red beans lentils, etc. These are not only affordable, but so perfect for batch cooking! It’s a win-win.

Stick to your list (and don’t go shopping when you’re hungry either)

• Buying a few items here and there just because it sounds good in the moment can really add up. Stick to your grocery list to avoid overspending.

Price compare with brands

• The generic brand is usually cheaper and actually the same quality as name brands.

Incorporate fresh seasonal produce

• Shopping local for seasonal produce can save you money and give you more bang for your buck by offering produce that is more nutrient dense and fresh.
• Get familiar with what produce is in season when, and get creative adding some of those to your menu!

Eating healthy doesn’t have to be super expensive or difficult. Know what you are going to the store for and stick to your meal plans. Choose fresh, local options when you can too! You might even come out saving more than just a few bucks simply from refraining from impulse buys.

Meal Prep Techniques for Busy Families

Batch cooking

• As mentioned above, cook in bulk ahead of time as much as you can. My family’s favorite go-to’s for batch cooking are rice, quinoa, beans, and lentils. These are staple items that can be used in a variety of meals throughout the week. We even incorporate them into both lunches and dinners!
• We batch cook once a week, so there is no need to freeze our food. However, if you plan on meal planning bi-weekly or monthly, batch cook and freeze these staples to make them last longer!
  • Make sure you invest in freezer safe containers that are durable and sustainable. Take a look at this post for some of our favorite sustainable food storage containers!

Quick and easy balanced meal plans

Take a look at the following ideas for quick yet nutritious meals!

Sheet pan dinners

• This is one of our favorites because we can prep in advance by chopping everything and then just toss it in the oven to cook while we do other things!
  • We typically throw chopped potatoes and veggies on a pan and sprinkle with olive oil, salt, pepper and garlic. Then just toss it in the oven (pulling out to stir every 10 min or so).
  • Try out sheet pans with thinly sliced meats, veggies, and other starches!

Salad bar

• This requires little preparation but has the potential to pack a nutritious punch with the right toppings.
  • Spinach, kale and lettuce
  • Toppings such as beans, lean proteins (chicken or turkey), chopped veggies, and dried fruits
  • Fun but healthy dressings

Breakfast for dinner

• This is usually a hit for everyone and can easily be made ahead of time
  • Whole grain pancakes or waffles (can pre-make the batter) topped with fresh fruits and pure maple syrup
  • Crustless quiche – easily made ahead of time and then reheated
    • Mix 6 eggs, cream or milk, chopped veggies and spices of choice. Place in a pie pan and bake at 350 for about 35 minutes, or until knife comes out clean.

Oatmeal bar

• Make the oats (these don’t take long at all so you can make them night of, or try “overnight oats.”)
• Offer variety of fresh fruits and nuts for toppings.
• Consider pairing with an omelet or greek yogurt for extra protein

Parfait bar

• Let your family build their own parfait with greek yogurt, fresh fruits, granola, cinnamon and a splash of pure maple syrup or honey. Super quick and easy!

Want some more delicious and simple recipes? Check out Minimalist Baker! This is my number one go-to when I need ideas and or recipes!

Involving family members in meal preparation

As mentioned before, involving your family in the meal prep process is a great way to divide the tasks, teach your children about nutrition, and get them excited about what is on the menu! Try out some of these recommendations for including even your littlest ones in the process!

• Shopping helpers
  • Take your kiddos to the store/market with you and help you pick out fresh produce and other ingredients.
• Age appropriate tasks in the kitchen
  • Let your youngest ones categorize and wash the produce and pass it along to someone else to peel and chop.
  • Older children and teens can measure, mix, peel and chop (with supervision).
• Give them a choice
  • Letting your kiddos choose a meal or certain ingredients will help make them more excited about cooking and eating it.
• Make it fun and educational
  • Use prepping and cooking as a real-life way to teach measurements, adding and subtracting
  • Incorporate other cultural traditions and learn about that culture as you prepare that meal
  • Grow a garden and use your own fresh veggies (this can be a learning experience for parents too!)
  • Get creative and throw in your own ideas!

So see, there are so many ways to make meal prepping more fun and less stressful – what we all really need! So let your ideas flow and get to prepping!

Addressing Picky Eaters and Dietary Restrictions

• As mentioned above, involve these picky eaters in the process from planning the meal to cooking it! The more they get their hands involved, the more likely they will be to try “their own creation.”
• Choices, choices, choices! Of course, pre-chosen by the parents. By giving children a choice, you are helping them feel like they have some control over the situation instead of being forced into something they don’t want. For example, offer for them to choose between peanut butter or almond butter, between peas or green beans, or between black beans or red beans, etc. You might just be surprised by their response!
• Start with one bite. Encourage them to try at least one bite, and if they don’t like it, they don’t have to continue eating it. They might surprise themselves with a new favorite! But don’t force something they don’t want or you might just make them never want to try it.
• Plan “build your own” meals such as tacos or pizzas where they can choose their own toppings.
• Be patient. I know.. maybe not what you want to hear but we have to be realistic to avoid further frustration. It may take about 20 exposures to a food for a child to actually be okay withe eating it.
• Model eating the same things you want your child to eat. The more our children see us eating healthy, balanced meals, the more likely they are to try the same things.

Balancing Nutrition with Treats and Special Occasions

Incorporating treats into balanced meal plans

Believe it or not, allowing yourself treats is actually good for you and your overall relationship with food! Here we aren’t about dieting or restricting. We simply want to encourage balanced eating, which yes, that means treats too! Consider the following tips to avoid over-indulging and ensuring the treats are just that – a treat… not the main course.

• Planned Indulgences:
  • Schedule treat meals or snacks in advance
  • If you know you’ll have a treat later, focus on extra veggies and lean proteins earlier
    • This prevents feelings of deprivation, reduces impulsive eating and gives you something to look forward to!
• Portion Control:
  • Be mindful of consuming a smaller portion if it is a high-calorie treat
• Mindful Eating:
  • Savor treats slowly and without distractions. This actually helps to increase satisfaction and prevent overindulgence.
• Healthier Swaps:
  • Try fruit-based desserts or dark chocolate for a nutritious twist. (Topping off dinner with a few pieces of dark chocolate is actually usually all it takes for me to hit that sweet tooth craving!)
  • Try baking with whole grain flours and less/no sugar
    • Use natural sweeteners like dates and bananas
• No “Good” or “Bad” Foods:
  • Teach that all foods can fit in moderation
  • Avoid labeling treats as “cheat meals” to prevent guilt
• Avoid the “all or nothing” mentality
  • Balance, balance balance. I can’t say it enough!

You don’t have to throw treats out the window to achieve a balanced and nutritious meal plan. Quite the opposite, actually. Just be mindful of what you are putting into your body and how much of it. No diets or restrictions here!

Handling holidays and social events while maintaining balance

Holidays and gatherings are often a big reason people “delay” making healthier choices. I often hear, “Oh, I’ll start eating healthier after the holidays are over. There is just too much temptation to start now.” That would make more sense if you go at this with a diet or restrictive mentality, but that is not what I want for you and your family!

I hope that you can learn to form a healthy relationship with food and teach the same to your children. I also hope you gain the confidence to say no, as well as yes on occasion, and learn to understand your body and what it needs. See below for some practical tips for maintaining balance during holidays or gatherings.

Plan ahead

• Take a healthy snack or eat something before you go if you know what is being served is not something you want to eat.

Bring your own healthy dish

• If it is a potluck type gathering, take something nutritious that you will actually eat!

Find the balance in what is being served

• Even at parties, you can typically balance your own plate with lean proteins, vegetables, etc. Go ahead and grab some of that bread if you want, but you don’t have to go back for the 3rd piece.

Treat yourself

• Instead of telling yourself no, you can’t have that, try saying why don’t you try a small piece of something you would like.

Enjoy yourself, then return to your balanced diet the next day

• Again, don’t look at this as an all or nothing thing. If you want the treat or two, eat it. When the next day rolls around, resume your balanced and nutritious meals. The more you restrict yourself and say no, the more likely you are to overindulge or just “give up” on healthy eating.

Don’t let parties and holidays be an excuse! Healthy and balanced eating is a lifetime process, not a one-time diet goal to be achieved.

Teaching children about moderation and healthy choices

Our children are watching us all the time and learning from what we do. So, if you want your children to choose healthy foods, it starts with you. The more you model balanced nutrition, the more wiling your children will be to follow suit. The more you invest in healthy meal plans ahead of time, the easier this will be! Take a look at some of the other tips that may help.

• Avoid using food as a reward or punishment as this can create unhealthy relationships with food.
  • For example, don’t threaten taking away a meal because your child disobeyed, and don’t offer ice cream as a reward for accomplishing something.
• Teach them to listen to their body
  • Something I try to do with my son is teach him that when his belly is full, he should listen and stop eating even if the amount he ate wasn’t what I was expecting. This is honestly more of a learning curve for me than him since I was taught to eat everything on my plate or I couldn’t have any dessert, even if that meant stuffing myself too full.
• Involve your kids
  • As mentioned before, involve your kids in the process as much as you can from planning and prepping to cooking and serving. This is a great way for them to learn simply by observation and to become accustomed to this “normal.”

Don’t underestimate your child’s curiosity for trying new things in the kitchen! They might just take onto healthy eating with more ease than you do, and even ask to be involved in the prep for meal plans!

Wrapping it Up

There you have it, folks! You’re now equipped to create a balanced meal plan that’ll keep your family healthy, happy, and asking for more. Remember, the key to success is flexibility paired with consistency. Don’t be afraid to experiment with new recipes, involve your kids in the planning process, and most importantly, have fun with it!

Do you have any favorite healthy family meals? Please share in the comments!