10 Must-Try Healthy and Convenient Family Meals Perfect for Busy On-the-Go Lifestyles

For busy families juggling school, sports, and other activities, finding time to prepare healthy and satisfying meals can be a real challenge. The pressure to have three square meals fully prepared every day can be overwhelming, but remember, it's okay to prioritize function over fashion. As Kayla from Las Vegas, NV, wisely says, “Everything doesn’t need to be fancy. A Lunchable and juice box? Great! PB and J for the fourth time this week? Great!” This article provides a wide range of healthy and convenient meal ideas and strategies to keep your family well-fed, even on the busiest of schedules.

The Importance of Planning

Even if family dinners are a top priority, we all have nights when sitting down together is impossible. For those nights, having healthy on-the-go meals can be a lifesaver. The irony with on-the-go meals is that while they make it easier for you to be spontaneous and flexible about where you eat, they actually require planning in order to execute smoothly.

Many parents told us that they rely on a lot of meal prep-friendly recipes to ensure dinner is on the table every night. Like mac and cheese and enchiladas that can be made in bulk, frozen for later, and eaten for a bunch of different meals throughout the week.

Meal Planning Strategies

To avoid feeling overwhelmed, start with planning just one or two dinners each week. Choose family favorites and build from there. When planning meals, aim for balance by including a vegetable and a source of protein.

To make meal planning even easier, consider these approaches:

Read also: Budget-Friendly Family Meals

Occasional On-the-Go Meals: Pick one recipe from the list below during your regular weekly meal planning. Prepare the meal ahead of time, either on the weekend or the night before. Store the meals in your fridge for quick grab-and-go options if they will be served within 5 days.
One or Two On-the-Go Meals Per Week: Come up with between 4 and 6 favorite on-the-go recipes that you can use over and over again.
Frequent On-the-Go Meals: Stock the freezer with prepared meals and let everyone choose their own.

Batch Cooking and Freezing

For families who frequently need on-the-go meals, batch cooking and freezing can be a game-changer. Set aside half a day, or even a full day, on one weekend a month to prepare meals in bulk. Double or even triple your favorite recipes and prepare them en masse. If you’re making lots of meals in bulk, then also recruit your family to help.

Tips for Freezing Meals:

Make sure the meal has fully cooled down to room temperate before packing it up for the freezer.
Consider whether you want to freeze them in single portions to be used for quick individual meals (or even school lunches) or in larger quantities for a family dinner.
If packing the food in containers with lids, gently place a piece of plastic wrap over the top of the food before putting the lid on. This will help to reduce the chance of freezer burn.
If wrapping up foods to freeze (such as the chimichangas, burritos, or calzones listed below), wrap each item tightly in aluminum foil and then place them together in a Ziploc freezer bag.
For burritos, chimichangas, and calzones, do not thaw ahead of time.

Kid-Friendly Meal Ideas

In general, many parents try to avoid so-called “kiddie” food in favor of meals that they also happen to love. “Give them whatever the adults are eating,” says Kate H. from Massachusetts. Of course, there’s no denying that kids can be adamant about what they will and won’t eat. However, simple classics like quesadillas and DIY individual pizzas can easily be customized to please everyone. And if you’re really not sure you can convince the kiddos to eat what you’re cooking, ask them to help you with the process.

Simple & Customizable Meals

Quesadillas: They take minimal time to make, can be frozen for later, and are guaranteed kid-friendly meals. This recipe from Isabel Eats keeps it simple with a basic cheese filling, but you can easily adapt it to suit your kids’ tastes. You can also make quesadillas with pumpkin puree, sweet potato puree, or butternut squash puree. You can also skip it and just go with beans and cheese!
DIY Individual Pizzas: Sara from Memphis finds that these freezable salmon patties from Rasa Malaysia are a great protein boost to dishes like Annie’s Mac and Cheese for her kids. Experimenting with different proteins while pairing with a tried and true favorite such as mac and cheese is a great way to make kid-friendly meals. You can't go wrong with this pizza and cheese combo!
Tacos: Jen from Dallas swears by turkey tacos like these from Chelsea Messy Apron along with a side of refried beans and Mexican rice for her kids. With a short ingredient list and a veggie-loaded sauce, these Slow Cooker Chicken Tacos are such a delicious family meal.

Freezer-Friendly Meals

Mac and Cheese: Many parents told us that mac and cheese plus veggies is almost always a recipe for kid satisfaction. The best part about this meal is that it’s freezer-friendly for up to 6 months!
Chicken Tenders: Ashleigh from Canada and her two kids are big fans of Rachael Ray’s homemade chicken tenders, alongside sweet potato wedges and frozen veggies. Make it even easier for yourself by prepping and freezing the nuggets ahead of time.
Chicken Meatballs: These chicken meatballs from Pinch of Yum are nothing but versatile. Bonus: You can tuck a veggie into the mix, and they are perfect to batch-cook and stash in the freezer!

Protein-Packed Meals

Soy Sauce Salmon: Liz from Massachusetts ensures her kid is getting enough healthy fats with a soy sauce salmon like this one from Well Plated.
Salmon Patties: Sara from Memphis finds that these freezable salmon patties from Rasa Malaysia are a great protein boost to dishes like Annie’s Mac and Cheese for her kids.
Chicken Salad: Chicken salad is one of those dishes that Merianna from South Carolina and her four kids can agree on. It’s so tasty and versatile.

Veggie-Loaded Meals

Lasagna: Melanie* from Canada knows that her three kids will always appreciate a piping hot tray of this lasagna from Pinch of Yum.
Lentils and Rice: Lentils and rice is a meatless dinner that Brian from Buffalo knows will always please his two kids. Countless members of the WWL community have mentioned that not only is this one of their personal favorites, but a favorite of their kids as well!
Pasta Fagioli: Another option that my mom always used to make for me is a pasta fagioli. This is an Italian bean and noodle soup like this one from Cookie and Kate.

Specific Recipe Ideas

Here are some more specific recipe ideas, categorized for easy browsing:

Chicken Dishes

Baked Chicken Nuggets: These have simple ingredients and a pleasantly crispy exterior. You can meal prep this recipe to have ready for future lunches or dinners to share with the kids or you can make it as a family dinner.
Baked Chicken Meatballs: With just four simple and affordable ingredients, you can make tender Baked Chicken Meatballs to share with the kids.
Instant Pot Butter Chicken: This is a fast and easy family dinner perfect for babies through adults. The chicken is tender, the flavors robust but mellow, and the method is so easy.
Crispy Chicken Tenders: These are fast and versatile.
Instant Pot BBQ Chicken: With just two ingredients, you can cook up deliciously moist and tender Instant Pot BBQ Chicken to use over noodles or rice or in sandwiches.
Pasta Salad with Chicken: This works well anytime of the year, but the flavors are particularly great in summer.
Slow Cooker Chicken Tacos: With a short ingredient list and a veggie-loaded sauce, these are such a delicious family meal.

Beef Dishes

Classic Italian Meatballs with Kale: These help toddlers eat their greens!

Other Protein Sources

Salmon Cakes: These are easy, flavorful, and an affordable way to serve salmon to the whole family.
Salmon Salad: This is packed with protein, healthy fats, and calcium and can be used as a dip or a spread for sandwiches.
Easy Shrimp Tacos: With just 10 minutes of cooking time, you can serve up these with sweet bell peppers to the whole family. Add some simple sides and everyone is sure to be happy!

Pasta Dishes

Cauliflower Mac and Cheese: With a simple cheese sauce-no standing and stirring over the stove here!-a solid dose of veggies, and a super creamy final result, this is a fast lunch or dinner option for toddlers. Add the optional spices for more flavor if you like!
Avocado Pasta: With a creamy, veggie-packed sauce, this is packed with kid-friendly flavor and nutrients. Feel free to cut this recipe in half to make a smaller portion for your family.
Pasta Salad with Chicken: This works well anytime of the year, but the flavors are particularly great in summer.
Baby Pasta with Beans and Veggies: Adding beans and extra veggies helps make this easy baby pasta satisfying, nutritious, and yummy. Serve it more or less saucy as you like. This recipe makes enough for two meals.
Pasta with Summer Squash: With just a few ingredients and a super simple method, you can serve up this yummy dinner to everyone at the table.

Vegetarian Dishes

Quinoa Patties: These are a delicious way to serve quinoa to kids-and adults!
Quinoa Fried Rice: Transform cooked quinoa into a really delicious skillet dinner with this shortcut. You can add eggs or omit them, and add more (or less) flavor to your own bowl.
Cheesy Rice: This has four options to add in veggies and has been a staple of my family's diet for a few years now. It's SO easy and versatile-and stores wonderfully in the fridge.
Cauliflower Quinoa Tots: With quinoa, cauliflower, and cheese, these healthy little tots are a great finger food for kids.
Baked Sheet Pan Nachos: These have a tender potato base and are topped with black beans, cheese, salsa and veggies. They're a total family dinner hit.
Vegetarian Chili Mac: Cheesy, comforting, and packed with plant-based protein and veggies, this is a super yummy dinner for everyone at the table.
Slow Cooker Black Bean Soup: Use the crock pot to cook up a hearty and nutritious soup with veggies and lots of kid-friendly flavor.
Vegetarian Burrito Bowls: Transform pantry staples into the yummiest homemade bowls with this easy recipe.

Other Sides

Broccoli Tots: Crispy on the outside and tender in the middle, these tots are a seriously fun way to serve broccoli.
Spinach Quesadillas: Serve these with salsa, sour cream, and/or guacamole as desired.
Savory Waffles: Learn how to make savory waffles to change up your usual waffles and work for any meal of the day.

Clean Eating for Families

Clean eating means obtaining nutrition from a variety of whole and minimally processed foods. Many sources promoting clean eating recommend grass-fed meats, organic, and locally sourced foods.

Tips for Clean Eating on a Budget:

Be Selective with Organic: You don’t HAVE to buy everything organic.
Buy in Season: When produce comes in season, there’s an abundance that can often mean marked down prices in the grocery store! Berries, peaches, squash, zucchini, and tomatoes are in season during the summer.

Clean Eating Recipes

If you want to find clean, healthy recipes that your family will love, start by recreating your kid’s favorite meals. For instance, if your kids adore chicken tenders and french fries, recreate those chicken tenders into a clean recipe, like healthy chicken nuggets, and bake some carrot fries.

Here are some clean and delicious meals recreated from popular classics:

Bean-Free Chicken Chili: A light and no frills chili!
Slow Cooker Buffalo Chicken with Cauliflower Rice: A low-carb recipe made with slow cooker Buffalo chicken and cauliflower rice.
Salsa Chicken Tacos: Made with leftover salsa chicken from the Salsa Chicken Tacos.
Grain-Free Pancakes: The fluffiest, lightest pancakes and they're completely grain-free!

On-the-Go Meal Essentials

When preparing on-the-go meals, it's important to consider how to keep them warm or cold. Here are some helpful tips:

Keeping Food Warm:

Wrap items in paper towels or tin foil and store them in a lunchbox or cooler bag with a warm rice pack or heat pack.
A thermos works wonders for tacos, quesadillas, or sliders.

Keeping Food Cold:

Use ice packs or freeze water bottles to double as hydration and cold storage.
For longer freshness, keep room-temperature items like wraps or hard-boiled eggs in a cooler with chilled items.
Store dressings or sauces like ranch, sour cream, or soy sauce in separate containers to avoid fogginess.

Quick and Easy On-the-Go Meal Ideas:

Salad Kit & Rotisserie Chicken Wraps: Grab a salad kit, add rotisserie chicken, and wrap it in a tortilla or toss it in a bowl.
Salad Jars: Layer lettuce, meat, cheese, salsa, and black beans in a Mason jar.
Rice Bowls with Egg Muffins: Bake eggs in muffin tins with spinach and mozzarella cheese. Great, hot or cold.
Breakfast Sandwiches on English Muffins: Bake the eggs beforehand, and layer them with sausage and cheese on toasted English muffins. Wrap in foil to keep warm.
Pancake Dippers
Crescent Roll-ups: Roll up deli meat and cheese in crescent rolls, bake until golden brown, and pack them up warm. Add a hot dog for pigs in a blanket. Add 1/2 mozzarella stick and pepperoni to make pizza roll-ups like this recipe.
King’s Hawaiian Roll Sliders: Cut the rolls into sheets, fill with ham and mozzarella cheese, bake, and wrap.
Chicken Salad or Egg Salad Sandwiches
CFA Copycat Chicken Sandwiches: Bake or air fry chicken patties (I get mine at Costco) and add to a bun with pickles and barbecue sauce or Chick-fil-A sauce.
Baked Quesadillas: Cheese, beans, or chicken inside tortillas-bake, cut into triangles, and pack with sour cream.
Pizza Sandwiches: Fold a small frozen pizza in half after baking-a total hit with picky eaters.
Meat & Cheese Lunchables: A little deli meat, some crackers, cheese, and a few grapes-done!
Baked Tacos (Wrapped in Foil): Fill hard taco shells with seasoned ground beef, cheese, and tomato sauce. Bake and wrap in foil to go.
Pulled Pork Sliders: Use the pressure cooker for tender pork chops or shoulder, shred, and top with barbecue sauce.

Other On-The-Go Meal Ideas From Our Instagram Community

Pasta salad featuring Trader Joe’s Greek chickpeas with cumin and parsley
Lunchable-style pizzas with mini naan breads
Burritos (just like at Chipotle)
Soup in a cup
Tortilla Roll-ups (Cream cheese and ranch seasoning packet, bacon bits, cheddar, and spinach mix, spread on a tortilla, lay turkey on top, and roll up. We make ahead to prep for busy weeknights.
Sub in a Tub (Inspired by Jersey Mike’s)

Meal Prep Tips for Busy Parents

Weekend Prep: Make a double batch of sloppy joes or chicken salad to grab from the fridge later.
Prepare a Veggie Box: Stock it with baby carrots, cucumbers, and red peppers. Pull it out for meals and take it with you for an easy side.
Stock a Dinner Bag: Keep paper plates, napkins, utensils, and snacks in a tote in the car or by the door. It’s a great way to stay ahead of the chaos.
Tiny Tweak: Just Decide: Instead of battling guilt or scrambling at the last second, decide in advance: Tuesday is sandwich night, Friday is leftovers, or Thursday is rotisserie chicken with bagged salad and bread. That tiny tweak removes the decision fatigue and gives you margin.

Read also: Healthy Eating on the Run

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