5 Easy Dinner Ideas For Families On the Go

Do you have an active family that is often on-the-go? Between work schedules, after school activities, and homework, getting a nutritious dinner on the table can be a challenge. You may not have the time (or energy) to whip up a fancy dinner, but you probably also don't want to always get takeout or rely on leftovers alone. 

In this blog post, I’m sharing 5 easy dinner ideas for families that are actually doable on busy nights. These recipes are simple, quick to prep, and kid-friendly. You’ll find a mix of make-ahead dinner recipes and meals that come together in minutes with the help of some store-bought shortcuts. 

Looking for more easy recipes and meal/snack ideas? Check out these resources and blog posts:

• 11 Easy Breakfast Meal Prep Recipes for Busy Athletes

• 5 Easy Make-Ahead Lunch Recipes for Busy Athletes

• Travel Snack Foods and Checklist Blog

• Travel Nutrition Tips and Checklist Freebie

5 Easy Dinner Ideas for Families On the Go

When time is tight and everyone’s hungry, having a few go-to dinners that everyone enjoys in your back-pocket can make all the difference. Whether you’re wrapping up homework with the kids while cooking or throwing a meal together after work or a kid’s practice, these easy dinner recipes will be a lifesaver on busy nights.

These ideas require minimal prep, taste good, are nutritionally balanced, and can be adapted to different taste preferences (because I get how tricky feeding your family can be). Being a dietitian doesn't make me immune to having challenges with my kids when it comes to food!

Ready for 5 days of low fuss dinner recipes? Let’s dive in!

1. Pasta with Veggies and a Protein

I know this one sounds incredibly obvious and basic, but pasta has been shunned by so many people in recent years (for no good reason btw), so it's time to bring it back into the spotlight. Keep a box of pasta, a jar of sauce, and a protein option on hand, and you’ve got a weeknight (or weekend) dinner that comes together fast. 

Here’s a basic combo to try:

• Cook any pasta of your choice (regular, whole wheat, fresh, higher protein)

• While it boils, sauté or microwave fresh or frozen veggies (e.g. spinach, broccoli etc) to serve separately, or add into pasta

• Toss pasta with a sauce like marinara or pesto (or leave on the side, along with with shredded parm, if kids prefer to do this part themselves)

• Add a protein into your sauce/pasta mixture, or leave on the side

  • E.g. Ground meat, chicken sausage, or lentils (see below) are great in a sauce

Dietitian Mom Tip: I like to keep a wide variety of pasta shapes in the house, as it keeps it fun for my kids. I tend to not buy the bean or chickpea pastas, as I don't love the taste and my kids won't eat it, but I do sometimes make Barila's Protein + pasta, as it tastes similar to regular varieties. Fresh pasta if my favorite taste wise, and it keeps well in the fridge.

Whatever you choose, this is an easy, delicious, and fast meal. Serve as a deconstructed "pasta bar" to make it more kid friendly, and let them serve themselves.

2. Taco bowls

We typically do some sort of Taco Tuesday dinner in our house every week, and sometimes it also happens to fall on a Tuesday. Taco bowls are usually our go-to, because they're ridiculously easy and versatile, and everyone can put whatever they want into their bowl.

Sure, sometimes my 5 year old will only put tortilla chips in hers, but so it goes.

Here's a basic combo to try:

• Cook a protein you enjoy (e.g. lean ground turkey or beef) with taco seasoning or grab an easy pre-cooked option like shredded rotisserie chicken

• Sautee some onion, sliced bell peppers, and/or whatever veggies you like. Feel free to add taco seasoning to that too (why not? go crazy)

• Open a can of black beans or other beans you like, and heat that up

• Make some rice or if you forget to do that early enough (like I always do) and need to have dinner ready ASAP, microwave some frozen rice

• Grab your favorite add-ins - salsa, avocado or guac, shredded cheese, chips, etc.

  • If I have time, I make a topping instead of sour cream that is plain Greek yogurt, taco seasoning (clearly I like that stuff), lemon juice, and salt, all to taste   

Dietitian Mom Tip: Set up a little taco bar with your protein, beans, rice, veggies, and toppings so everyone can help themselves. I usually heat up tortillas for my kids to make tacos, while my husband and I make bowls.

3. Mediterranean Pita Pockets

If you couldn't tell from the first two ideas, we do a lot of "build-your-own" style dinners in our house. But hey, they're easy, delicious, and work great for feeding more selective eaters.

Mediterranean Pita Pockets are another great dinner option that are easily customizable while bringing in a new flavor profile. Because I get how it feels to be really sick of the same old thing, week after week.

To build your own pita, set out:

• Store bought pita bread

• Protein options like grilled chicken, tofu, chickpeas, ground sausage or whatever else

  • TJs has canned chickpeas with spices that are good, or if you happen to have time, roast chickpeas with cumin, paprika, salt and olive oil in the oven

• Chopped veggies like cucumber, tomato, lettuce, and red onion

  • No time to chop? Grab pre-washed greens, shredded carrot, and sliced olives, or a pre-made tabouleh or other salad with mediterranean flavors

• Feta cheese

• Hummus

• Tzatziki sauce (TJs has one I really like)

Dietitian Mom Tip: Let everyone build their own pita pocket based on what they like. You can prep everything ahead of time, making this a great make-ahead dinner recipe for busy weeknights. But you can also throw it together quickly if needed.

This also is a great one as a bowl. I like to make a big grain salad (e.g. farro, feta cheese, chopped sundried tomatoes in oil, dried tart cherries, chopped crunchy veg, lemon juice) and add greens and a protein on top. Not as kid friendly, since everything is thrown together and the flavors are much stronger, but my husband and I love it.

4. Miso-Glazed Salmon 

White miso marinade on salmon is one of my favorite easy dinner ideas. Here's how I throw this meal together:

• To make the marinade, mix white miso (I get mine from Trader Joe’s), soy or tamari sauce, a splash of rice vinegar, and some honey or mirin

• Spread the marinade on top of the salmon (or other protein of your choice) right before you cook it

• Bake at 400°F for about 12–15 minutes.

• Since the oven is on, throw in some baby potatoes and veggies like broccoli or Brussel sprouts (or whatever else) to roast for a balanced meal

• If you don't have time to roast stuff, cook some farro or quinoa (throw in some olive oil and salt for simple flavoring) or microwave a frozen or packaged starch option, and add a salad on the side using pre-washed greens and a store-bought dressing

Dietitian Mom Tip: I leave the marinade off my older daughter's salmon, and my younger daughter typically has something else like chicken nuggets on a night like this because she won't touch salmon. The reality is that I often have to make something a bit different for my 5 year old (like nuggets or mac and cheese), but I always offer everything on the table and she sometimes tries new things. Both my kids LOVE sliced roasted potatoes, especially if they get crispy, so this is a favorite in our house.

5. Build-Your-Own Pizza 

Another obvious one, but the kids love it and it's a great way for us athletes to get our carbs in. Use store-bought naan, pitas, dough, or pre-made crusts to save on time. 

Set out toppings like:

• Marinara or pesto sauce

• Mozzarella or dairy-free cheese

• Pepperoni, veggies, olives, etc

Let everyone build their own pizza and bake at 400°F for 8–10 minutes. This one can take a bit more time because the kids are more involved, but that's what makes it a fun way to end the week and lets more selective eaters take control of their plates.

Dietitian Mom Tip: I love to set out a plate of fruits and veg that the kids can munch on when they're hungry and while they wait for dinner. They someitmes also will nibble on the toppings. My youngest does not eat any vegetables (except for carrots in a muffin), but she's a fruit monster and occasionally she'll try a veggie so I'm offering them as much as I can.

BONUS: Lentil Bolognese

My kids flat out will not eat this one, but my husband and I love it! It’s hearty, comforting, and full of fiber, iron, and flavor. Plus, it makes a great meatless option if you like to incorporate that into your weeknight routine (e.g. your sauce for pasta night, if the kiddos are happy with butter noodles).

First, sauté chopped onion, garlic, carrot, and celery in olive oil. Add some Italian seasoning. 1 tube of Trader Joe’s (or another brand) tomato paste, 2-3 cups chicken stock, one package of Trader Joe’s pre-cooked lentils, ½ cup finely chopped walnuts, and a can of diced tomatoes. 

Let it simmer until thickened and serve over your favorite pasta with plenty of parmesan cheese (that really brings out the flavor). It’s even better the next day, so you can have leftovers for lunch.

Dinner in a Pinch: My Favorite Convenience Meals

Even with the best intentions, there are nights when cooking just isn’t happening, and that’s more than okay. This probably happens for my family once a week, sometimes more.

Having a few convenience meals on hand can save you from needing to grab takeout or having cereal for dinner (which, to be fair, is sometimes awesome) without requiring a ton of effort.

Here are some of our go-to options when time (or energy) is lacking:

• Trader Joe’s frozen veggie stir fry with sauce + microwaveable rice + your protein of choice (we rotate between rotisserie chicken and tofu plus shelled frozen edamame)

  • My kids won't eat this one, so this is often a two dinner situation for us, and I just choose another convenience item that they'll eat like mac and cheese or nuggets

• Trader Joe’s frozen chicken gyoza potstickers cooked in TJs miso broth, with shelled edamame and spinach thrown in, and then we add chili crunch and sesame seeds at the end

  • For the kids, I cook the gyoza separately, and add fruit/veg

  • My daughter also LOVES TJ's frozen soup dumplings

• Kevin’s Natural Foods heat-and-eat meals (we like the Coconut Chicken and Mongolian Style Beef) paired with frozen rice and broccoli or another easy veggie

  • My kids don't love strongly flavored sauces, so we may make some eggs or whatever else as the protein instead

    
    

We also do a lot of grain bowls in my house. I recently read that grain bowls are our generation’s version of a casserole, and it totally makes sense.

They’re super customizable, great for using up leftovers, and everyone can build their own version based on what they like. Just pick a grain, a protein, a veggie, and a sauce, and you’re set.

Breakfast for dinner is another staple in our family. We do scrambled or fried eggs with sautéed veggies, pancakes, waffles, or toast, plus fresh fruit on the side. For an extra protein punch, add a side of bacon or sausage.

There are so many combinations you can do and ways you can cook your eggs, so you can always find something that works for your family.

Fuel Your Family Without Stress

If you’re looking for easy dinner recipes for families that keep everyone fueled and happy, these are some of my go-tos. 

My advice to make life easier? Keep it simple, use what you have, and don’t stress about perfection. Dinner doesn’t have to be fancy to be nourishing and satisfying. It also doesn't have to be 100% homemade.

Keep ingredients on hand, prep what you can ahead of time, utilize leftovers, and embrace shortcuts when you need to. 

Want Customized Nutrition Support?

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My monthly membership, Fuel for Life Crew, gets you direct access to me and a supportive community of active people like you for all your nutrition questions. You also get live monthly masterclasses on a variety of nutrition topics (replays available) and access to all of my online resources for just $30/month (cancel anytime).

If you're ready to go all-in to transform your nutrition, health, and performance and get more personalized support, 1:1 nutrition coaching is for you. To get started, book a discovery call here.

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Next on your reading list:

1. 11 Easy Breakfast Meal Prep Recipes for Busy Athletes

2. 5 Easy Make-Ahead Lunch Recipes for Busy Athletes

3. Travel Snack Foods and Checklist

4. How much do you need to eat as an endurance athlete?

5. Best Carbs for Runner and Endurance Athletes