We all want our kids to eat healthily. But sometimes that's easier said than done. Whether your children are like my daughter and would happily eat pasta at every meal, or my son, who has a full blown meltdown at the very mention of risotto, when it comes to healthy eating, kids can be more than a little resistant.
Add in the mental load of childcare, work, clubs, housework and so on that you're likely to be carrying, and preparing healthy family meals can be the final straw. But having a list of easy healthy family meals to hand can take the stress out of meal planning, make the weekly shop quicker and more streamlined, and will hopefully help you to dish up meals that will nourish you and your little ones.
We've rounded up our favourite simple healthy family recipes from Mary Berry, Annabel Karmel, Joe Wicks and more to bring you 14 healthy family meal ideas to help make your life easier. That's two weeks worth of recipes to add to your culinary repertoire. And with our nutrition expert's tips, getting your kids to eat their greens just got easier too! Keep reading to find out more from Nutrition Coach and founder of LDN Mums Fitness, Sarah Campus.
Mary Berry’s Vegetable and Lentil Cottage Pie
Stuffed full of vegetables and protein-rich lentils, this vegetable and lentil cottage pie recipe is a tasty way of packing in the nutrients. Some kids (mine!) might turn their nose up at the spinach, but you could always substitute this for peas or a veg they'd prefer.
Joe Wicks’ Broccoli Carbonara
Ready in just 15 minutes, this Broccoli and Pancetta Carbonara recipe is easy and delicious. The added extra of brocolli makes it simple to get veg into your kid's diet without having to prepare an extra side dish, and is hopefully more likely to be eaten if it's mixed with that classic favourite, pasta.
Cherry tomato & ricotta cavatappi
Having tested this Cherry tomato & ricotta cavatappi recipe out on my own kids, I can confirm it's a winner. The creamy, cheesy topping and fresh flavours of the tomato sauce won over my children, and it goes without saying that the pasta was a hit.
Chicken and Sweet Potato Curry
The addition of sweet potato gives this Chicken and Sweet Potato curry recipe a child-friendly sweetness without compromising on veg and nutrition. You could also add a more adult curry with a hint more heat to get a good balance of options for all the family.
Mary Berry’s luxury fish pie with cheesy mash topping
Another delicious dish from the queen of family meals, this luxury fish pie recipe is full of nutrients like omega-3 fatty acids and vitamin D from the fish, protein from the eggs and calcium from the milk. Buy a mixed pack of fish and it's even easier to prepare. The cheesy mash is likely to be a winner with the kids too.
Joe Wicks’ Chicken Pie
This delicious Chicken Pie recipe from Joe Wicks is a delicious and healthy family meal idea to test out with your little ones. You could substitute the greens for options your kids might prefer, or throw in some carrots instead of mushrooms but hopefully the creamy sauce and flaky pastry will win them over.
Sausage and broccoli pizza recipe
This Sausage and broccoli pizza recipe from Gennaro Contaldo is a firm favourite with his daughter and is a great way of getting the kids involved with cooking dinner. They could help roll out the dough or add the toppings, and hopefully they'll be more likely to eat it if they've made it.
Baked potatoes with mince
This Baked potatoes with mince recipe from the NHS is a simple healthy family recipe that is easy to prepare and should fill up tummies of all sizes. You can speed things up by using a microwave or an airfryer so it's a quick family recipe to have to hand when you're in a rush.
Healthy Chicken Burritos
This Chicken Burrito recipe is a great one for families because you can fill it with whatever veg you have in the house or your kids will eat. Sweetcorn, avocado, and red peppers are a favourite in my house, but you can tailor these to your tastes, and then tailor them further to suit the tastes of each child (because if they're anything like mine, they probably don't like the same foods!) Or just let each kid dive in and fill their own so they're involved in the making too.
Spaghetti and meatballs
This Spaghetti and meatballs recipe from Nadia Sawalha is sure to become a favourite with the whole family. You could make it vegetarian by using Quorn mince, and add more veg like carrots and celery as a soffritto if you want to sneak some extra vegetables into your children's diets.
Veggie Slow Cooker Curry
We love a recipe that can be done in the slow cooker and this Veggie slow cooker curry is full of veg and can be cooked during the day so it's ready to serve with minimal effort. You could switch the beans for other varieties or change the veg for options your kids enjoy, just be aware the cooking times may change.
Annabel Karmel's Spinach Frittata
Packed full of veg and protein rich eggs, this Spinach Frittata recipe from Annabel Karmel is a great option for a healthy family meal and should keep little ones full for longer. It's a good option for a vegetarian lunch and you can eat it cold if there are leftovers.
Fridge-raid fried rice
Not sure what to make for dinner? Fight food waste and save money by using up whatever you have in the fridge! This Fridge-raid fried rice recipe is full of vegetables and you can leave out the chicken or substitute for tofu to make it vegetarian.
Tasty Vegetarian Chilli
This Vegetarian Chilli recipe is a great option for batch-cooking and popping in the freezer for those days when you just can't face cooking from scratch. It's full of beans for meat-free protein, and you can pop in any vegetables your family like. There are suggested swaps and optional ingredients in the recipe so it's an easy family and healthy family meal to have to hand.
Expert tips on introducing healthy eating to kids
While some kids are notoriously anti-veg, our expert, Sarah says that introducing them to healthy eating can be a positive experience, and will certainly pay off in the long run. "Encouraging kids to eat healthily can be a fun and rewarding process. Consistency and a positive attitude is essential to helping kids develop lifelong healthy eating habits."
Sarah has shared her tips for encouraging children to eat healthily:
1. Lead by example
Children often copy their parents. If they see you enjoying a variety of healthy foods, they are more likely to try them, so try to make meals a family activity where everyone helps to make the meal and eat together so they see you eating it.
2. Involve them in the process
Encourage your kids to help with meal planning, shopping, and cooking as they are more likely to eat what they’ve helped create. It’s also a good opportunity to teach them about the benefits of different foods along the way. You will be surprised how much they take in - especially if you do it often. Teach them where food comes from (e.g., through gardening or visits to farmers’ markets) and explain the role of food in helping them grow strong, giving them energy, and keeping them healthy.
3. Make healthy foods fun
Present food creatively, like making a “rainbow” plate with colourful fruits and vegetables. Use fun shapes or arrange food into playful designs, for instance, smiley faces.
4. Provide a couple of choices
Offering healthy options to your kids makes them feel empowered to decide which they want. For example, “Do you want carrot sticks or cucumber slices?” Also keep a variety of nutritious snacks readily available, like fresh fruit, nuts, or yoghurt.
5. Try to avoid forcing or bribing
Encourage tasting without pressure which can create negative associations with healthy foods. Instead use positive reinforcement, praising them for trying something new. “At least you tried and perhaps we can try it again another time.”
6. Set a Routine
Serve meals and snacks at consistent times to prevent grazing on less healthy foods. Also balance each meal with protein, whole grains, healthy fats, and fruits or vegetables - this will keep them fuller for longer on the more nutritious foods
7. Limit Processed Foods
Reducing sugary and processed snacks will encourage them to try the healthier alternatives. Also try swapping sugary drinks for water, milk, or natural fruit-infused water.
8. Be Patient
It can take several exposures for a child to accept a new food. Keep offering it in different ways. You could pair new foods with familiar favourites to make them less intimidating.
9. Make Eating a Positive Experience
Create a calm, pleasant mealtime environment. Avoid distractions like screens and toys and instead encourage family conversations to make meals more enjoyable.
About the expert
Sarah Campus is a highly qualified women's PT, Nutrition Coach, mum of 3 and founder of LDN MUMS FITNESS. With qualifications in Exercise and Nutrition, she's a Level 2 and Level 3 qualified Personal Trainer and Gym Instructor, and regularly features on TV and in Magazines as a fitness and holistic wellness expert, offering tips and advice to keep the whole family healthy and active. You can follow her on Instagram @sarahcampus
Rebecca Lancaster is a Digital Writer for Mother&Baby, drawing on ten years of parenting her two children to help others navigating their own parenting journey. As a freelance writer, she spent ten years working with leading lifestyle brands, from travel companies to food and drink start-ups, and writing everything from hotel reviews to guides to the best British cheeses. She’s particularly interested in travel and introducing her children to the excitement of visiting new places, trying different foods (less successfully) and experiencing different cultures.