Weekly Meal Plans For A Family

It's hard enough to plan meals for a family when you consider the ages, appetites and taste preferences of each member, but factoring in nutritional needs is a daunting task. Basic nutrition is the same for everyone, and providing well-rounded meals with plenty of vegetables, fruits and whole grains is not difficult. Other needs, such as protein, healthy fats and calcium, are a little trickier to supply in adequate amounts when each member of a family has different requirements based on gender and age. Offer a wide variety of foods and monitor the intake of children.

Strategy

Using a calendar to plan meals for a week will ensure you stay on track. With a column for each day and rows for each meal, you can even plan for work and school lunches or meals out with the family. Don't forget to include healthy snacks, such as nuts and dried fruit. Use the plan to make a list of groceries and shop in advance to avoid impulse food purchases. Cooking in advance can save time. Roast a chicken on Sunday for sandwiches on Monday and soup on Tuesday.

Breakfast

Even when breakfast for a family is a hurried affair, don't skip the meal or indulge in sugary cereals. A large batch of steel-cut oatmeal keeps well in the refrigerator for reheating in a microwave for breakfast. Add fruit and skim milk for a breakfast full of fiber, vitamins and calcium. Adequate calcium intake is important for healthy bones and for preventing osteoporosis, among other things. One cup of plain yogurt provides 415 mg of calcium, and combined with fruit and granola makes a quick and easy breakfast parfait. Scrambled eggs cook up quickly but save elaborate omelets loaded with vegetables for weekends.

Lunch

Kids and adults need a well-balanced lunch full of protein, whole grains, fruits and vegetables to provide energy for the afternoon while avoiding a mid-afternoon slump. Sandwiches made with whole grain bread, lean meat and vegetables are easy to make and plan for. While milk is easy to obtain at school, the University of Michigan Health Center notes that approximately 200 mg of calcium is obtained in the average diet through non-dairy foods. A salad with spinach, salmon and fresh vegetables provides calcium and other nutrients. Try air-popped popcorn sprinkled with a little parmesan cheese for a fun side-dish.

Dinner

Eating dinner together as a family is important for teaching children good eating habits. Healthy meals that everyone will enjoy are not difficult even when you're in a hurry. The National Heart Lung and Blood Institute recommends making healthy substitutions in your standard recipes. For example, use heart-healthy olive oil in place of butter and evaporated fat-free milk instead of cream. Make sure half of each dinner plate is composed of vegetables and fruit. Beans and legumes are good sources of fiber-rich protein with the added advantage of being inexpensive. A low-fat turkey chili with white beans is a good family entrée and leftovers are good for lunch the next day.