Savory Chicken and Veggie Skewers
Kids (and adults!) often gravitate towards fun, interactive meals. Chicken and veggie skewers fit the bill perfectly. Simply thread bite-sized pieces of chicken breast (marinated in a simple blend of herbs and spices – avoid sugary marinades!), bell peppers, zucchini, and cherry tomatoes onto skewers. Grill, bake, or even pan-fry them until the chicken is cooked through and the veggies are tender-crisp. Serve with a side of plain Greek yogurt for dipping instead of sugary sauces. The colorful presentation makes it appealing, and the variety of textures and flavors keeps everyone satisfied.
Sheet Pan Salmon with Roasted Asparagus
Sheet pan dinners are a lifesaver for busy weeknights. Toss asparagus spears with a drizzle of olive oil, salt, and pepper. Place salmon fillets (skin on or off, your preference) on the same sheet pan, season with salt, pepper, and maybe a squeeze of lemon juice. Roast at 400°F (200°C) until the salmon is cooked through and the asparagus is tender-crisp. This meal is packed with healthy fats and nutrients, and the minimal cleanup is a bonus. You can easily swap the asparagus for other vegetables like broccoli or green beans.
One-Pan Lemon Herb Roasted Chicken and Potatoes
This simple, one-pan wonder requires minimal effort for maximum flavor. Toss quartered potatoes with olive oil, salt, pepper, and dried herbs like rosemary and thyme. Place a whole chicken (or individual pieces) on top of the potatoes and roast until the chicken is cooked through and the potatoes are golden brown and tender. A squeeze of fresh lemon juice at the end brightens the flavors. This is a hearty, satisfying meal the whole family will enjoy, and the leftovers are just as delicious the next day.
Ground Turkey and Zucchini Boats
Get creative with your veggies! Halve some zucchini lengthwise and scoop out the flesh, leaving about a ½-inch border. Mix the scooped-out zucchini with lean ground turkey, diced onion, and your favorite herbs and spices. Fill the zucchini boats with the mixture and bake until the turkey is cooked through and the zucchini is tender. This is a low-carb, high-protein meal that’s packed with flavor and nutrients. You can add a sprinkle of cheese for extra flavor (just watch the sodium content).
Lentil Soup with Whole Wheat Bread
Soup is a great option for a healthy and satisfying low-sugar meal. Lentil soup is packed with fiber and protein, keeping everyone full and energized. Use vegetable broth instead of chicken broth for a vegetarian option. Season with herbs and spices to your liking – cumin, coriander, and turmeric add wonderful depth of flavor. Serve with a slice of whole-wheat bread for dipping (avoid sugary rolls or biscuits). This is a comforting and nutritious meal that’s perfect for a chilly evening.
Shrimp Scampi with Zoodles
This lighter take on a classic is both delicious and healthy. Sauté shrimp with garlic, olive oil, and a squeeze of lemon juice. Instead of pasta, use zucchini noodles (zoodles) for a low-carb, low-sugar alternative. The zoodles can be made using a spiralizer or vegetable peeler. You can add a pinch of red pepper flakes for a little kick, if desired. This is a quick and easy meal that’s perfect for a weeknight dinner.
Breakfast for Dinner – Scrambled Eggs with Avocado and Spinach
Sometimes the simplest meals are the best! Scrambled eggs with a side of mashed avocado and sauteed spinach is a quick, easy, and nutritious meal that the whole family can enjoy. This is naturally low in sugar and high in protein and healthy fats, making it a satisfying and energizing meal, even for dinner. The addition of spinach adds a boost of nutrients without compromising on flavor. Please click here for information about low-sugar family meals.