Simple Family Meals

Making wholesome meals during a busy week can seem daunting. But done right and with the help of Guiding Stars, it can be easy to prepare nourishing dishes. What’s the secret to simple family meals? Have nutritious foods on hand that create balanced plates and work for more than one meal. How to accomplish this? Start with plan/shop/prep strategies that achieve three important goals:

• They match your household schedule.
• They work with your tastes and preferences.
• And they save you both time and money.

Here’s a sample shopping list to consider before your next trip to the grocery store.

Start with convenient proteins

• Skinless chicken breast

• Extra-firm tofu 

• Low-sodium beans

• 94% (and/or 99%) lean ground turkey

• 93% (and/or 96%) lean ground beef

• Nature’s Promise Raw Shrimp

• Frozen meatballs (meat- or plant-based, Guiding Stars earning)

• Frozen fish filets

• Frozen steam-in-bag edamame

• Part-skim cheese (including ricotta cheese)

• Salmon or tuna (canned or pouch)

• Non-fat plain Greek yogurt

• Low-fat cottage cheese

• Eggs

Then choose a few convenient starches

• Microwavable grain pouches or cups (including rice blends and quinoa)

• Bean-based pasta

• Whole grain flatbreads or pizza crusts

• Whole wheat tortilla wraps

• Fresh or frozen ravioli (Guiding Stars earning)

• Rice noodles

• 100% whole wheat or gluten-free bread

• Old-fashioned oatmeal

Stock up on plenty of convenient fruits and veggies

• Pre-washed, steam-in-bag baby potatoes

• Russet/sweet potatoes

• Diced butternut squash

• Broccoli crowns

• Green onions

• Fresh seasonal fruit

• Minimal-prep produce: mini cucumbers, mini sweet peppers, baby carrots, string beans, grape tomatoes, pre-washed lettuce greens

• Fresh garlic

• Pre-diced bell peppers and onions

• Frozen steam-in-bag options

• Frozen fruit

• Salad kits

• Slaw mix

• Frozen cauliflower rice

• Low-sodium canned diced tomatoes and tomato sauce

• Raisins and/or unsweetened cranberries

• Canned pumpkin puree

You’ll need a variety of heart-healthy fats

• Olive oil

• Vegetable oil

• Sesame oil

• Avocado

• Unsalted nuts

• Seeds (chia, ground flax, hemp, pumpkin)

• Nut butters

And don’t forget all the savory extras

• Spices and herbs

• Vinegars (rice, balsamic, red wine)

• Low-sodium tamari

• Simmer sauces

• Dressings and marinades

• Balsamic reduction

• Breadcrumbs (Guiding Stars earning)

• Sesame seeds

• Seaweed snacks (Guiding Stars earning)

• No-salt-added chicken or vegetable broth

Transform all these ingredients into simple family meals

Note: You may want to begin a busy week by roasting root vegetables and other selected vegetables. Then they’ll be ready to use in a variety of dishes throughout the week. You can also prepare chicken ahead of time for use later in the week. Bread and bake it, or pan-fry it in a skillet.

There are so many options for nutritious dishes you can make with your shopping. Here are 10 favorites of mine:

• “Sushi” Bowl: Microwave sushi rice + canned salmon + drizzle of sesame oil + drizzle of tamari + sesame seeds + green onions + crushed seaweed snacks

• Butternut Squash Flatbread: Flatbread + part-skim ricotta + sprinkle of part-skim mozzarella + roasted butternut squash + drizzle of balsamic reduction + side of greens + drizzle of olive oil + fresh ground pepper + light sprinkle of salt

• Quick Frittata: Sautéed diced peppers & onions (with tsp olive oil) + 2 eggs mixed with ¼ cup cottage cheese + pepper + light sprinkle of salt + side of greens + drizzle of olive oil + fresh ground pepper

• Loaded Potato: Baked russet potato + roasted broccoli + diced breaded chicken + small handful of shredded cheddar cheese

• Deconstructed Fish Taco: Crunchy greens + slaw mix + baked fish filet + sliced avocado + drizzle of cilantro-lime dressing

• Power Breakfast Bowl: ¼ cup old-fashioned oats (cooked) + berries (frozen or fresh) + 2 tbsp. hemp seeds + drizzle of almond butter

• Autumn Salad: Greens + sliced chicken + cubed butternut squash + diced apple + sliced pear + walnuts + balsamic dressing

• Vegetarian Rice Bowl: White rice + black beans + diced peppers & onions + sliced avocado + small handful of shredded cheddar

• Quesadilla: Whole wheat tortilla + smashed avocado + black beans + cheddar + thinly sliced peppers + diced chicken

• Elevated Avocado Toast: Toasted whole wheat bread + handful of baby spinach + thinly sliced avocado + pan-fried egg + freshly ground pepper + light sprinkle of salt

These Guiding Stars recipes are also great choices