10 Quick & Healthy Family Meals to Simplify Your Week

I know how chaotic dinner time can feel when you’re juggling family, work, and everything else. These recipes are quick, healthy, and kid-approved (trust me, I’ve tested them on my little ones). My goal is to make your evenings smoother and more enjoyable—because you deserve that!

These meals are based on a family of five. You can always cook these for the week and store in the freezer (except the Salmon). Take out to thaw in the fridge the night before or in room temperature the morning of.

One-Pot Chicken and Veggie Rice

3 cups brown rice
1 ½ pounds chicken breast (cubed)
1 ½ cups frozen mixed vegetables
3 ¾ cups chicken broth
1 ½ tablespoons olive oil
1 ½ teaspoons garlic powderSalt and pepper to taste

Heat olive oil in a large pot over medium heat. Sauté chicken cubes until cooked through.Add rice, vegetables, chicken broth, garlic powder, salt, and pepper. Stir well.Cover and simmer for 20-25 minutes or until the rice is fully cooked. Fluff with a fork and serve warm.

Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze in portioned containers for up to 2 months. Reheat in the microwave or stovetop with a splash of broth.

Turkey Taco Lettuce Wraps

1 ½ pounds ground turkey
1 ½ packets taco seasoning (low sodium)
2 heads of lettuce (butter or romaine leaves)
1 ½ cups diced tomatoes
¾ cup shredded cheese
2 avocados (sliced)

Cook ground turkey in a skillet over medium heat until browned. Add taco seasoning and 1/4 cup of water (eyeball what looks right for the amount of meat you decide to use). Stir and simmer for 2-3 minutes. Spoon turkey mixture into lettuce leaves and top with tomatoes, cheese, and avocado slices.

Fridge: Store turkey filling in an airtight container for up to 3 days. Assemble wraps fresh when serving.
Freezer: Freeze turkey filling for up to 2 months. Reheat and assemble wraps as needed.

Sheet Pan Salmon and Asparagus

5 salmon fillets
1 ¼ pounds asparagus (trimmed)
2 ½ tablespoons olive oil
1 ¼ teaspoons garlic powder
Juice of 1 ½ lemons
Salt and pepper to taste

Preheat oven to 400°F (200°C). Place salmon fillets and asparagus on a sheet pan. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper. Roast for 15-18 minutes or until salmon flakes easily with a fork. Squeeze lemon juice over the top before serving.

Fridge: Store in an airtight container for up to 3 days.Freezer: Not ideal for freezing after cooking. Cook fresh for best results.

Veggie-Packed Turkey Meatballs

1 ½ pounds ground turkey
1 ½ cups grated zucchini (squeezed to remove water)
¾ cup breadcrumbs
1 ½ eggs (use 2 small eggs or 1 large + 1 yolk)
1 ½ teaspoons Italian seasoning
Salt and pepper to taste

Preheat oven to 375°F (190°C). Mix all ingredients in a large bowl. Form into 1-inch meatballs and place on a baking sheet lined with parchment paper. Bake for 20-25 minutes or until fully cooked. Serve by themselves or with another favorite vegetable the kiddos like.

Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze in a single layer, then transfer to a freezer bag. Store for up to 3 months. Reheat in the oven or microwave.

Chicken Stir-Fry with Broccoli

1 ½ pounds chicken breast (sliced)
3 cups broccoli florets
1 ½ red bell peppers (sliced)
3 tablespoons soy sauce (low sodium)
1 ½ tablespoons sesame oil
1 ½ teaspoons ginger (grated)
1 ½ teaspoons garlic (minced)

Heat sesame oil in a skillet over medium heat. Cook chicken until browned. Remove and set aside. Add broccoli and bell pepper to the skillet. Stir-fry for 3-4 minutes. Return chicken to the skillet. Add soy sauce, ginger, and garlic. Stir well and cook for another 2 minutes.

Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze for up to 2 months. Reheat on the stovetop or microwave.

Quinoa and black bean bowl

1 ½ cups quinoa (cooked)
1 ½ cups black beans (drained and rinsed)
1 ½ cups corn (frozen or canned)
2 avocados (sliced)
¾ cup salsa
Juice of 1 ½ limes (or just squeeze on your own bowl and not the kiddos)

Mix cooked quinoa, black beans, and corn in a large bowl. Top with avocado slices, salsa, and lime juice.

Fridge: Store in an airtight container for up to 3 days.
Freezer: Freeze quinoa mixture (without avocado) for up to 2 months. Add fresh toppings when serving.

Easy Veggie Pasta

18 ounces whole wheat pasta
1 ½ cups cherry tomatoes (halved)
1 ½ zucchinis (sliced)
1 ½ tablespoons olive oil
3 cloves garlic (minced)
¾ cup grated Parmesan cheese

Cook pasta according to package instructions. Drain and set aside. Heat olive oil in a skillet over medium heat. Sauté garlic, tomatoes, and zucchini for 5 minutes.Toss cooked pasta with the veggies. Sprinkle with Parmesan before serving. – if not zucchini fans or not in season, replace with broccoli, asparagus, or other vegetable you and the kids like.

Fridge: Store in an airtight container for up to 3 days.
Freezer: Not ideal for freezing. Best served fresh.

Chicken and Sweet Potato Skillet

1 ½ pounds chicken breast (cubed)
3 medium sweet potatoes (peeled and diced)
1 ½ onions (diced)
1 ½ tablespoons olive oil
1 ½ teaspoons paprika
Salt and pepper to taste

Heat olive oil in a skillet over medium heat. Cook chicken until browned. Remove and set aside. Add sweet potatoes and onion to the skillet. Cook until tender, about 10 minutes. Return chicken to the skillet and season with paprika, salt, and pepper.

Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze for up to 2 months. Reheat on the stovetop.

Breakfast-for-Dinner Egg Muffins

9 eggs
1 ½ cups spinach (chopped)
¾ cup cherry tomatoes (halved)
⅜ cup shredded cheese
Salt and pepper to taste

Preheat oven to 350°F (175°C). Whisk eggs, then stir in spinach, tomatoes, cheese, salt, and pepper. Pour mixture into a greased muffin tin. Bake for 18-20 minutes.

Fridge: Store in an airtight container for up to 5 days.
Freezer: Freeze for up to 2 months. Reheat in the microwave.

Lentil and Veggie Soup

1 ½ cups lentils (rinsed)
6 cups vegetable broth
3 carrots (diced)
3 celery stalks (diced)
1 ½ onions (diced)
1 ½ teaspoons thyme
1 ½ tablespoons olive oil

Heat olive oil in a pot over medium heat. Sauté onion, carrots, and celery for 5 minutes. Add lentils, vegetable broth, and thyme. Bring to a boil, then simmer for 25 minutes.

Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze for up to 3 months. Reheat on the stovetop or microwave.

If you enjoyed these recipes and would like more, I share recipes of all kinds in my biweekly newsletter.