Healthy Menu Planning for Families

Healthy family meals don’t have to be a headache. In fact, planning ahead can actually save you time and money. And, when you get your children involved with planning and cooking, not only will you be setting them up for success to grow into healthy adults with healthy habits, you might be surprised at how much fun they have. Below is a list of quick tips and recipes to get started.


  • Sit down as a family and plan your weekly menu. Have everyone make suggestions for the shopping list and then stick to it. Kids and adults are more willing to try new meals when they help plan and pick them.
  • Don’t forget to plan breakfasts. Besides being a healthy way to start the day, having a healthy breakfast can help prevent overeating and binging later on in the day. Healthy kid-friendly breakfast choices include: whole grain cereals with skim milk; low-fat granola and fat-free yogurt topped with sliced fruit; toast with peanut butter/sliced bananas and vegetable omelets.
  • Cut back on sugary drinks. If your family loves flavored drinks, try flavored sparkling waters, low-fat milk or diluted 100 percent fruit juice.
  • Start with small servings. If kids are still hungry, they can have seconds of vegetables. Knowing when servings are larger than needed helps to teach children to eat only what they need during meal times. The more you and your family pay attention to portion sizes, the healthier you will be.
  • Eat as a family. When families eat together, children are more likely to make better choices.

Quick healthy recipes

Easy grilled chicken teriyaki

Mushroom and wild rice frittata

Chili chicken

Chickpea burgers and tahini sauce

Baked honey mustard chicken

Grilled peanut chicken

Curried tofu salad

6 easy egg recipes

Ginger glazed salmon

Chicken kabobs

Roasted asparagus and mushrooms

Mock tuna salad

Hallmark Health System’s Center for Weight Management and Weight Loss Surgery is here for you every step of the way on your weight-loss journey. Follow us and talk to our community on Facebook and Twitter. You’ll get healthy recipes, weight loss tips and tricks and encouragement from our healthy, supportive community.

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