September 3, 2024

Meal Planning for Families with These Easy Strategies

family sitting together on a couch

September is National Family Meals Month! It's one of our favorite months to celebrate here at Create Better Health. This month, we're focusing on the importance of bringing families together around the dinner table, where meaningful conversations and healthy habits can thrive.

In this post, we’ll be sharing the importance of family mealtime, how to overcome common barriers to family meals, and tips for meal planning for families. Join us as we celebrate the benefits of shared meals and the positive impact they have on our health.

Make sure to print out your own free menu planner to help you stay organized as you start this process!

The Importance of Family Meals

Family mealtime offers plenty of reasons to love it, and research supports them all!

Did you know that having regular meals together as a family promotes emotional wellness, lower rates of obesity, depression, substance abuse, and teen pregnancies? And that is just a few of the many benefits that research has reported from family mealtime.

The Family Dinner Project refers to it as the "magic" of family dinners. And it really is just that! Head to the family dinner project website to explore more of the benefits that families experience as a result of eating meals together.

Overcoming Common Barriers to Family Meals

What stops you from having meals together as a family? Chances are, you're not alone. Life can be chaotic and stressful, sometimes eating together feels like a far shot. Let's talk about some common barriers we may face and how to overcome them.

Which of these barriers do you relate to?

1. Busy Schedules

Barrier: With work, school, sports, and other activities, finding time to cook and eat together can be tough.

Solution: Look for pockets of time when everyone is available, even if it's just a few nights a week. Try prepping meals on weekends or in the mornings to save time in the evening. Slow cookers and instant pots are great tools for busy families—they allow you to start dinner in the morning and have it ready by evening.

2. Picky Eaters

Barrier: It can be frustrating to plan meals when one or more family members are picky eaters.

Solution: Involve picky eaters in the planning process by letting them pick out meals or ingredients they like. You can also try making meals where everyone can customize their own plate, like tacos, salads, or pasta bowls. Gradually introduce new foods alongside familiar favorites to help expand their tastes. It can take time, but persistence and patience usually pay off.

3. Budget Constraints

Barrier: Healthy eating can seem expensive, making it hard to stick to a budget.

Solution: This is what we're all about at Create Better Health! We love finding ways to eat nutritiously while on a tight budget. Check out our free course for a real deep dive into this, but here are a few quick tips to consider:

For starters, meal planning is actually a great way to save money. Plan meals around sales, discounts, and what’s in season. If you have a meal planned, you are less likely to eat out and overspend.

Consider buying in bulk for items you use often, like rice, pasta, or beans. Leftovers can be turned into new meals, reducing waste and saving money.

4. Lack of Inspiration

Barrier: Sometimes, it’s hard to think of what to cook, leading to repetitive or boring meals.

Solution: Keep a list of family favorites and rotate through them. You can also try finding inspiration online or in cookbooks. Pick a different cuisine category for each night (Mexican, Asian, American, Breakfast, Soup, etc...). Theme nights like “Meatless Monday” or “Breakfast for Dinner” can make planning more fun. If you’re really stuck, ask each family member to suggest one meal for the week. This takes some pressure off and ensures everyone gets something they like.

Be sure to follow our Pinterest page for loads of recipe inspiration and dinner ideas.

5. Different Dietary Needs

Barrier: Managing different dietary preferences or restrictions within the family can complicate meal planning.

Solution: Focus on meals that can be easily adapted for different needs. For example, make a base dish like a stir-fry, and then add different proteins or sides to accommodate everyone. Planning ahead helps you find recipes that work for the whole family or figure out simple adjustments to make a dish suitable for everyone.

6. Limited Cooking Skills

Barrier: Some families may struggle with meal planning because they’re not confident in their cooking abilities.

Solution: As mentioned before, our free online courses are perfect for this! We'll teach you all the basic skills you need to pull together those random ingredients in your cupboard and fridge to make a meal your family will love.

Start simple and build your skills over time. Focus on easy, beginner-friendly recipes that don’t require fancy techniques or equipment. As you gain confidence, try out new recipes or cooking methods. You can also involve the kids in cooking—they’ll learn new skills, and it can turn meal prep into a fun family activity.

7. Lack of Motivation

Barrier: After a long day, the idea of cooking can feel exhausting.

Solution: Keep things simple and have a few go-to meals that you can whip up quickly. One of my favorite quick go-to meals is breakfast foods - pancakes and scrambled eggs are always quick to whip up.

Consider batch cooking on weekends so you have meals ready to go during the week. Remember, it’s okay to have an “easy” dinner night with something simple like sandwiches or a salad.

10 Tips for Meal Planning for Families

Now that we know the benefits of family meal time, we have the tools to overcome our barriers, it's time to get planning! Choose one day a week to be your meal planning day, and commit to it each week.

Use the following 10 tips to help you in your meal-planning process:

1. Get Everyone Involved

One of the best ways to make meal planning easier is to get the whole family involved. Ask your kids what they’d like to eat for the week. You might be surprised by their answers! You can even make a game out of it by letting them pick a theme for the week, like “Taco Tuesday” or “Pasta Night.” This not only helps with planning but also gets everyone excited about the meals.

2. Plan Around Your Schedule

Look at your family’s schedule for the week and plan meals that fit. If you know you’ll have a busy evening, choose something quick and easy, like a stir-fry or sandwiches. On nights when you have more time, you can try out a new recipe or make a family favorite. This way, you won’t feel rushed, and you can enjoy cooking.

3. Keep It Simple

You don’t have to make fancy meals every night. Simple dishes like spaghetti, grilled cheese, or chicken and rice are just as good and often easier to prepare. Stick to recipes with a few ingredients and quick cooking times. This will save you time and stress.

4. Cook in Batches

When you do have time, consider cooking in batches. Make a big pot of soup or a casserole that you can eat over a couple of days. You can also freeze portions for later. This way, you always have something ready when you need it, and you don’t have to cook every single night.

5. Use a Meal Planning Chart

A meal planning chart can be a lifesaver. Write down what you plan to eat each day of the week and stick it on the fridge. This helps everyone know what’s for dinner and keeps you organized. You can even use it to keep track of ingredients you need to buy.

6. Shop Smart

Make a grocery list before you head to the store, and stick to it. This helps you avoid buying things you don’t need and keeps your budget in check. Try to plan meals that use some of the same ingredients, like chicken or veggies, so nothing goes to waste.

7. Prep Ahead

If you have some free time, use it to prep ingredients for the week. Chop veggies, marinate meat, or cook grains like rice or quinoa ahead of time. This makes it easier to throw meals together, especially on busy nights.

8. Be Flexible

Sometimes things don’t go as planned, and that’s okay! If you’re too tired to cook, have some backup options, like frozen pizza or a simple salad. It’s important to be flexible and not stress if you need to change your plan.

9. Make It Fun

Turn meal planning into a fun family activity. Let your kids help with choosing recipes or even cooking. You can try new foods together or make a recipe from a different country each week. This makes mealtime more exciting and enjoyable for everyone.

10. Stay Consistent

The more you plan, the easier it gets. Try to make meal planning a regular habit. Whether it’s every Sunday afternoon or another time that works for you, staying consistent will help you get into a good routine.

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Want to learn more about cooking nutritiously on a tight budget? Make sure to check out our FREE online courses delivered in English and Spanish.