Make it SO MUCH easier to feed your family from breakfast through dinner with these easy family meal plans for the month ahead. Each week includes recipe ideas for breakfast, lunch, snack, and dinner to give you lots of inspiration for healthy cooking and eating.
Healthy Family Recipes
This month always brings a deluge of “healthy eating” emails, marketing, and messages and while I’m all for adding more produce, whole grains, and the like, I’d like to remind you that it’s all about balance—and kids never need to diet. (P.S. Diets don’t work for adults either.) Our bodies need regular fuel and there’s no such thing as a perfect toddler (or adult) diet. Do your best with the food budget, groceries, time, and cooking interest you have and try to ditch any shame or guilt or comparison.
You’re doing a great job!
Okay, now on to the meal plan. There are a few recipes for breakfast, lunch, and snack for each week, plus daily dinner ideas. I figure you can sub in easy options for the other meals!
With any of these meals, I recommend offering 1-2 simple sides such as fruit, fresh veggies, crackers, or cheese if you are at all worried that your kids won’t like the main dish. That way, they have “safe” foods on the table and you don’t need to get up to make a different meal!
Easy Meal Rotation
I do my meal plans using the idea of a rotation where you use general categories every other week to reduce decision fatigue and also give the kids a chance to see foods regularly to help them learn to like the. I have two options for breakfast and dinner that we can choose from—I usually alternate each week—then a set rotation of lunch ideas.
This allows me to the number of decisions I need to make since I’m starting with narrow categories— but still have flexibility, variety, and spontaneity with all of the choices available within a category. (Because there are a million pasta recipes we could have on pasta night, for example, which is great since my kids generally like pasta!) Adjust as you like for your family.
TIP: Download a printable pdf of this meal rotation in my Free Resource Library.
January Week 1
Use these ideas for each meal of the day to get a bit of a plan in place for the week—even if you just choose one or two recipes to try. Round out any meal with a simple side of fruit or fresh veggies as you like.
- Avocado Egg Salad
- Sweet Potato Quesadillas
- Fluffy Sweet Potato Muffins
- Cottage Cheese Dip, fruit, crackers
- Sunday: Baked Salmon with Roasted Potatoes and Broccoli
- Monday: Family Style Grain Bowls
- Tuesday: Breakfast Burritos
- Wednesday: 4-Ingredient Sausage Pasta
- Thursday: Bacon and Egg Muffins and toast
- Friday: Snack Dinner or leftovers
- Saturday: Instant Pot Chicken Noodle Soup
January Week 2
I love to make one homemade snack on the weekend to serve throughout the week—so you could try that approach to help you mix up store bought snacks. Or just to try out meal prepping in a way that’s not all consuming!
- Pizza Muffins
- Hard cooked eggs with diced avocado, crackers, fruit
- Spinach Quesadillas
- Simple Green Smoothie
- Sunday: Healthy Meatballs with Pasta
- Monday: 30-Minute Lentil Soup
- Tuesday: Slow Cooker Chicken Tacos
- Wednesday: Butternut Squash Pasta
- Thursday: Sloppy Joes
- Friday: Pizza Rolls (or takeout)
- Saturday: Slow Cooker Pork Roast
January Week 3
Having healthy breakfast basics on hand and made ahead can really streamline the morning rush. All of the breakfast recipes (except the smoothie) can be made ahead and warmed up as needed.
- Sunday: Sheet Pan Gnocchi and Veggies
- Monday: Easy Dal with Rice and/or Naan
- Tuesday: Slow Cooker Veggie Burrito Bowls
- Wednesday: Easy Stir Fry Noodles
- Thursday: Cottage Cheese Pancakes
- Friday: Snack Dinner or leftovers
- Saturday: Instant Pot Tandori Chicken with Rice and Cucumbers
January Week 4
- Yogurt with Applesauce Granola
- Mini Egg Muffins with Veggies
- Vanilla Whole Wheat Waffles
- Butternut Squash Oatmeal
- Mini Banana Scones
- Chocolate Protein Muffins with Hidden Veggies
- Apple Cinnamon Bread
- Easy Protein Shakes
- Sunday: Baked Chicken Meatballs, Rice, Roasted Broccoli
- Monday: Slow Cooker Butternut Squash Curry
- Tuesday: Refried Bean Roll Ups
- Wednesday: Instant Pot Mac and Cheese
- Thursday: Easy Hummus Sandwiches, fruit or salad
- Friday: Homemade Pizza (or takeout)
- Saturday: Slow Cooker White Chicken Chili
Easy Sides to Add to Any Meal
Here are some simple sides to consider if you’re looking to round out any meal.
- Roasted Veggies
- Mashed Potatoes and Broccoli
- Cheesy Rice
- Sweet Potato Chips
- Parmesan Cauliflower
- Roasted Broccoli
- Sauteed Carrots
- Boiled Green Beans
- Cut up fresh fruit
- Cut up raw veggies