Five Fantastic Filling and Flexible Family Meals (even if you are a family of one)

Author: Naima Sullivan, MS, RD, LDN

Serving family dinners with something for everyone does not mean that you have to cook three separate meals to keep everyone happy. Assemble at the table meals allow you to offer choices for each family member and help expose them to different foods and flavors without pressure to try them. This strategy is especially useful for families with picky eaters or when family members have different dietary needs. Even if you are eating by yourself, these meals can easily be scaled to one or two servings, and can help mix up your usual routine. So, give some of these ideas a try and think about your family’s favorite meals and how they can be made more flexible.

 Nachos

Seriously! For a spin on taco night try baking up a pan of plain nachos and serve with a variety of toppings like tomatoes, beans, guacamole, grilled chicken, seasoned ground meat, sour cream, cilantro, corn, salsa, hot sauce, and even shredded lettuce. You can serve this with a bowl of plain rice or tortilla chips on the side for family members who either can’t have cheese or don’t like nachos. You can use whatever you have on hand from leftover meats, fresh produce, or canned/jarred ingredients and you can make sure that there are options for everyone.

Sausages or Meatballs in Tomato Sauce

This is another great way to use a mix of fresh and convenience foods to make a buffet that can please everyone. Serve Italian sausages or meatballs that have been browned and simmered in tomato sauce alongside plain pasta, sub rolls, and cheeses like sliced provolone and grated Parmesan. Each family member can choose if they want pasta or a sandwich and dress them up as they like. Serve with a quick salad or sliced cucumbers and tomatoes and you have a complete meal. Use veggie sausages, meatballs, or veggie burgers to make this meal vegetarian. Set aside some of the cooked sausage or meatballs and serve them without sauce for those who prefer it (just make sure they are fully cooked). You can make this meal gluten free by using polenta instead of the pasta.

Lettuce Wraps

Individual leaves of butter or green leaf lettuce can be used as a wrapper for all sorts of things. A popular combination is seasoned ground chicken, grilled meat, shrimp, or baked tofu along with fresh shredded carrots, cucumber, red cabbage, cilantro and a sauce of your choice, like peanut sauce. Serve with vermicelli (thin rice noodles) or steamed rice on the side and let everyone assemble their own wraps or rice/noodle bowls. You could even have a summer roll party – put out a stack of dry rice paper wraps and a big bowl of water to dip them in and let everyone get hands on.

 Breakfast for Dinner

For a twist on breakfast for dinner try chicken and waffles. Use whatever is easiest for you. Freshly made or frozen waffles, homemade fried chicken, your favorite drive-through fried chicken, or even chicken tenders can all be used for this southern classic. I’ve even seen chicken and waffle sliders using chicken nuggets and mini waffles. Round out this meal with lettuce and tomato, a bowl of cut fruit, yogurt, and of course, maple syrup. Whether it’s a chicken sandwich with lettuce and tomato or a stack of waffles covered in syrup, let your family decide how they want to enjoy the meal. Normalizing foods like fried chicken by making them a part of your family meal routine can help everyone feel relaxed about them, rather than too restrictive or out of control.

Snack Plate

Ever notice that some kids eat more at snack time than at meals? Some reasons for this could be that snack foods are less complex and that snack time is usually more laid back and pressure free. You can bring this same energy to dinner by serving a big snack plate with something for everyone. The possibilities are endless. Include something from each food group: grains, fruits and vegetables, protein, and dairy and throw in something sweet like chocolate chips, salty like potato chips, and creamy like a dip. This is a great way to expose your family to new foods and flavors without pressure. I love serving tuna salad with crackers, sliced cheese, sliced apples, baby carrots, celery sticks, walnuts, and raisins.