It’s not personal…or is it?
After a long day, you push yourself into the kitchen. You grab pots and pans, start chopping and sautéing, keeping an eye on what’s in the oven to make a healthy dinner for your family.
You all sit down to the meal you just spent time making. And then…
“I don’t like broccoli!”
Your youngest states her preferences loud and clear for the table.
“Just try it! It’s good!” You encourage.
Your teenager takes a bite. “Mom, this is gross.”
You convince your kids to take a few bites, but they aren’t hiding their opinions.
The dinner they want? Let’s just say they could find it served in a bowling alley, and it’s not anywhere close to the macro goals you just set.
I’ve been there. With two kids who turned their noses up at every chunk of zucchini they could fish out of their pasta sauce, I had to find meals that work. I was tired of wasting my time, wasting our groceries, and not sharing healthy meals together as a family.
Over the years, I’ve collected a batch of recipes that work. My family loves them. They provide good nutrition to everyone. They fit my goals. And they’re simple enough to make on a busy weeknight.
So, if you’re feeling like the rejection at the dinner table is starting to get personal, here are five macro-balanced meals even your picky eaters will love.
🍴 French Toast
This one’s such a win. I mix up a bowl of eggs (about one for every two pieces of bread), a splash of milk, a half teaspoon of vanilla, and a teaspoon of cinnamon.
Then it’s routine. Soak each slice of bread in the egg mixture before cooking them on the skillet until crisp and golden.
Here’s where things get macro-friendly.
For my family, I grab a stack of their favorite bread. But for me, I grab a few slices of this Hero Bread. It’s blood-sugar friendly. Each slice has five grams of protein.
Next, let’s talk toppings. We throw a bunch of options on the table: plain yogurt, berries, hemp hearts, chica seeds, ground flax, walnuts, maple syrup.
With my two slices of French toast, topped with yogurt, berries, nuts, and seeds, and just enough maple syrup, I’ve piled my plate with protein-rich ingredients. And I’m on track with my fiber goals too.
🍴 Breakfast Biscuits
Have you made biscuits like these? They’re a hybrid of biscuit and egg-muffin, and it’s one of those recipes that’ll make you think, Why didn’t I think of this?!
I make a big batch because my whole family loves them. They’re super easy to grab and go for fast breakfasts. And each biscuit has under 300 calories and over 20 grams of protein, which means I can hit my goals too.
Make them for the family. Meal prep them just for you. Pack them for a high-protein snack. Or bring them to a group brunch. These breakfast biscuits are so versatile.
🍴 Buffalo Chicken Casserole
Buffalo chicken dip is a guilty pleasure for my family. Anytime there’s a game we watch together, there’s buffalo chicken dip. It was a no-brainer, then, when I grew my list of micro friendly meals, that buffalo chicken had to be a part of our menu.
So, I experimented. After tweaking and adjusting, I landed on this delicious buffalo chicken casserole that hits the flavor my family loves and the macros I need.
🍴 Asian Stuffed Lettuce
The easiest way to stay consistent with your goals is finding delicious, macro-friendly meals that your whole family will eat. And this P.F. Chang dupe is one of them.
It’s an easy dish you can make early in the week and eat throughout the week. I serve it with rice for my kids. I serve mine with extra veggies, cauliflower rice, or wrap it up in bibb lettuce for me to boost my fiber too. It’s delicious, calorie-friendly, and high in protein.
You’ll love the savory soy-sesame-hoisin sauce and the zip of ginger. My tip? Make double. Your kids will want extra.
🍴 Chicken Pot Pie
Oh me, oh my, chicken pot pie! It’s the comfort food of childhood. And now, it’s also macro-balanced.
A few small swaps makes this chicken pot pie packed with protein. We start with shredded chicken breast (a protein powerhouse). Then we add seasonings, onion, and a bag of frozen veggies.
Some canned condensed soup and cottage cheese add that creaminess we love in chicken pot pie and boosts the protein content.
Top it with puffed pastry for a fast crust substitute. This recipe makes four huge servings that contain over 40 grams of protein each. It’s a macro-win and your family won’t even know it!
🍴 Chicken Fried Rice
I talk about my Core Four method often, because it’s been one of the foundational building blocks of my healthy lifestyle. I teach it to my LEAN clients so they can finally fix the meal-planning struggle.
This recipe is one of my Core Four. We return to it over and over because it checks all the boxes. The macros are perfect. The flavor is on point. It’s quick for busy week nights. And my kids love it so much, I have to make extra to box up for their lunches.
To keep cooking simple, I always cook a big batch of chicken breast in my Instant Pot at the beginning of the week. (Don’t have an Instant Pot? No problem. Batch cooking chicken breast can be done in your slow cooker or oven.) Then, I shred the whole batch for lunches and dinners throughout the week, including this Chicken Fried Rice.
With the chicken already cooked, I can whip up this dinner in 20 minutes. Watch the process in the link above.
The Formula for Healthy Family-Friendly Cooking
As a parent of two and a registered dietician, I’ve been practicing how to encourage my kids to eat well for a long time. Our big goals? Protein and fiber. These two nutrients are crucial for their growth and development.
Here are some practical trips I’ve learned along the way:
- Breakfast: Encourage your kids to start their day with protein-rich foods like eggs or Greek yogurt paired with fiber from fruits or whole grains.
- Lunch: Pack filling lunches that include lean proteins (like chicken) along with crunchy veggies (like carrots) or whole grain wraps.
- Dinner: Serve dinners with a good protein source (like fish or beans) along with fiber-rich sides (like roasted veggies).
By consistently offering these foods to your kids, you’ll help them make healthier choices.
To make things easier, you can:
- Batch cook and shred chicken breast at the beginning of the week to use in recipes throughout the week.
- Leverage nutrient-dense shortcuts for your busiest days (like frozen berries, frozen veggies, and no-cook proteins)
- Find your Core Four (healthy meals that (1) are simple to make, (2) meet your macro meals, and (3) the whole family loves)
- Create food theme nights to solve meal-planning stress
And that’s a wrap! (And, speaking of wraps, are they really a healthy meal that should be on your menu?)
In LEAN, we break down health myths and build up healthy habits to get you to your goals faster. Learn your healthy lifestyle (the one you love and can stick with for life), and let go of the weight that’s holding you back. Join LEAN. We can’t wait to see you hit your stride.
