The Family Table: one dinner for you, the kids and the meat-eater

Here’s something I hear in clinic almost every week. A woman tells me she would happily cook something special for her kids if they needed it, but she won’t cook a separate meal for herself. So she eats whatever everyone else is having, and her own health waits at the back of the queue.

I understand, because you’re already cooking for everyone, and the last thing you need is a second dinner. So let’s not cook one. These are one-pot, one-tray family dinners that you, the kids and the meat-eater at the table can all eat. You make one meal, and you’re on that plate too.

Think of these recipes like a pizza base. The whole family shares the base: the beans, lentils, vegetables and wholegrains that do the heavy lifting for everyone’s gut, heart and energy, yours included. Then each person adds their own topping. Little ones might get the chilli left out. The person who still likes meat gets a small serve of animal protein, cooked on the side and added to their plate only.

How it works

• Cook the recipe as written for everyone. Keep the beans and lentils in every bowl, because the fibre is the part no one should miss.
• Turn the heat down for the kids: leave the chilli out of the pot and add it to the grown-ups’ bowls at the table. Each card has a tip for the kids.
• Cook the meat-eater’s protein separately in its own pan or tray, so the family meal stays plant-based. Grill, bake, poach or air-fry it without oil, and keep it lean and unprocessed: chicken, fish, prawns or lean mince rather than bacon, ham or sausages.
• Keep their portion small, about the size of the palm of a hand, and let the plants fill the rest of the plate.

Over time, many families find the side dish gets smaller all by itself. Nobody has to be talked into it. A beautiful plant-based meal just starts to feel like enough, and you get to eat well without cooking twice.

Taco and burrito night

Everyone builds their own, so this is the easiest night of the week for mixed plates.

Pressure Cooker Lentil Tacos

For the kidsKeep the taco seasoning mild and let them build their own with lettuce, tomato and salsa.

For the meat-eaterAdd a few strips of grilled chicken tossed in the same taco seasoning.

Sweet Potato & Tofu Tacos

For the kidsSweet potato is a natural kid favourite. Mash the black beans a little smoother for fussy eaters.

For the meat-eaterSwap some of the tofu for oven-baked fish, seasoned with lime and taco spice.

Black Bean & Rice Burrito

For the kidsRoll it smaller and serve the salsa on the side.

For the meat-eaterRoll in some shredded poached chicken with the beans and rice.

Mexican Frypan Lasagna

For the kidsThere’s only a pinch of chilli and cayenne. Leave them out if your kids are sensitive to heat.

For the meat-eaterTop their serve with shredded chicken, or brown a little lean mince in a separate pan.

Lentil, Beans & Kale Taco Salad

For the kidsServe the parts in separate piles with the corn chips for scooping.

For the meat-eaterSlice a grilled chicken breast over the top of their bowl.

Slow Cooker Burrito Soup

For the kidsLeave out the jalapeño and use half the chilli powder, then add heat to the grown-ups’ bowls.

For the meat-eaterStir shredded poached chicken into their bowl just before serving.

Put it on your plate

Try this recipeSeed Cycling Sprinkle: Day 15 to Your Periodan easy way to put this article into practice