If you’re a busy woman on the go, and especially if you’re trying to feed healthy meals to a busy family, you how tempting it is to rely on fast food restaurants and prepared meals. It’s hard to come up with quick family meals and cook healthy food when you’re pressed for time, and meals cooked by someone else just seem so tempting.
The problem, of course, is that they include lots of ingredients your family doesn’t need – like salt, sugar, trans fat, artificial colors – and few ingredients it does need – like fruits, vegetables, whole grains, and healthy oils. What you need instead are healthy and quick family meals that fit your schedule and don’t break the bank.
Fortunately, you don’t have to rely on fast food and prepared meals, even on your busiest days. With a little bit of planning and a pantry and refrigerator stocked with some healthy staples, you can serve healthy and quick family meals, even when you’re strapped for time.
And in this free mini-ebook, I share 24 healthy, quick family meals made from real food ingredients – breakfasts, lunches, and dinners – plus 22 tips for prepping and cooking with real food quickly and easily – to help you get started.
These are meals I’ve served to my family and strategies I’ve used on some of our busiest days. And they’re meals you can make when you want to eat well and feed your family well, but have almost no time to cook. There’s absolutely no cost or obligation to download the ebook, which you can access here – 24 Healthy and Quick Family Meals
Save Time and Reduce Stress with Quick Family Meals
Here are several sample no-recipe meals from the ebook:
- Whole wheat toast, natural peanut butter, and milk – This simple meal contains a good mix of complex carbohydrates, protein and fat. And most kids and adults are happy to eat it.
- Yogurt and fruit – You can make something like my Yogurt, Fruit and Nut Bowl, or just toss some plain Greek 1% or 2% yogurt, a bit of natural sweetener, and some cutup fruit or berries (frozen is fine) into a bowl. I eat this for breakfast almost every morning, and it always holds me until lunch.
- Real food PB&J – Use whole wheat bread, natural peanut butter, and jam or fruit spread without corn syrup, and suddenly the good old PB&J becomes a healthy lunch. And most kids and adults love it! Add an apple or some carrot sticks to round it out.
- Chicken, beef or pork in the Crockpot – Put enough boneless skinless chicken breasts, London broil roast, or pork tenderloin to feed your family two meals into your Crockpot. Add a little bit of water, broth or sauce of your choice. Cook all day and serve it sliced that evening with simple sides, like brown rice with butter and steamed green beans.
- Next-day tacos – The next day, shred the rest of the chicken, beef or pork, mix with salsa and make tacos. Serve with as many or as few toppings as you like – just shredded cheese and more salsa is fine if you’re really short on time. Add some fruit on the side.
Need a few kitchen items that will make healthy meal prep easier? (Amazon affiliate links.) Stock up on healthy meal prep containers (I never seem to have enough when I need them!) or healthy lunch/meal containers. And if you have a food processor, be sure to use it to save time on chopping, mixing, cheese – you can even knead dough with it. I have an old-school one that’s probably 15 years old, and I use it all the time.
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And if you need some healthy recipes, here are some of my favorites:
- Greek Chicken Pitas
- Homemade Energy Bars
- Oven Frittata
- Easy Chicken with Mushrooms 3 Ways (including a kid-friendly option)