50 healthy family meals

Healthy dinner recipes that make healthy family meals

All under 500 calories a serve, these dinners – along with a calorie-controlled diet – are just want you need to help kick off your 2019 weight loss regime. Loaded with fibre-rich ingredients, including wholegrains, vegetables and legumes, they’ll also keep you fuller for longer.

Start by making changes to your environment beginning with the pantry and refrigerator. Sticking to your daily calorie goal and meal plan will be much easier when you don’t have to come face-to-face with cookies, chips, and ice cream several times a day. Get rid of the junky items that tempt you and that your kids don’t really need. Or, when the current supply of cheese puffs runs out, just don’t replace them. This may require a reality check that cheese puffs, chips, and cookies really aren’t essential or healthy components in kids’ diets. Then, restock with lots of healthy items such as portable yogurt sticks, fresh fruit, cheese sticks, whole-grain pretzels, baby carrots, and hummus. Later, if you do buy the kids a treat, get something that won’t tempt you.

Browse through to see our healthy meal ideas for some inspiration for your family meals this week…

1/4 cup high-fiber granola (such as Kashi Summer Berry Granola, Go Lean
Crisp! Toasted Berry Crumble)


  1. In small bowl combine yogurt, vanilla extract, and cinnamon. Gently stir in
    the blueberries.
  2. Spoon half of the yogurt and fruit mixture into a plastic cup. Sprinkle 1/8
    cup of granola over the top.
  3. Spoon the remaining yogurt and fruit mixture into the cup and top with the
    remaining 1/8-cup of granola. Cover with plastic wrap or foil and keep in
    refrigerator until ready to eat. Eat within a few hours if possible.

Yield: Makes 1 snack serving

Nutritional Analysis per serving (using Kashi Summer Berry Granola): 207
calories, 10 g protein, 32 g carbohydrate, 5 g fat, 1.7 g saturated fat, 7 mg
cholesterol, 4.5 g fiber, 161 mg sodium. Calories from fat: 22 percent.

Crunch {amp}amp; Munch Snack Mix

(Not recommended for children under the age of 2 because of the presence of
nuts and the risk of choking.)


2 cups crunchy low-sugar, high-fiber breakfast cereal (such as Barbara’s
Bakery Cinnamon Puffins, Fiber One’s Caramel Delight, or Frosted Mini Wheat
Cinnamon Streusel)

1/2 cup dried fruit of choice (such as cranberries, raisins, blueberries,
cherries) or freeze dried fruit (such as strawberries and pineapple)

1/2 cup roasted unsalted or lightly salted nuts


  1. Set out four snack-size sealable bags or plastic containers.
  2. Spoon 1/2 cup of the cereal into each bag or container. Spoon 2 tablespoons
    each of the dried fruit and nuts into each bag or container. Seal bags or
    plastic containers and shake gently to mix up the mixture.

Yield: Makes 4 snack servings (about 3/4 cup each)

Nutritional Analysis per serving (using Fiber One Caramel Delight, raisins
and almonds): 257 calories, 6 g protein, 38 g carbohydrate, 10 g fat, 0.7 g
saturated fat, 0 mg cholesterol, 4.5 g fiber, 130 mg sodium. Calories from fat:
35 percent.

Note: Each serving contains 2.5 grams polyunsaturated fat and 6.7 grams
monounsaturated fat.

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