When mealtime comes, it can be challenging where to start. In sessions, clients often share difficulty in “meeting everyone’s needs”. Special diet restrictions or meal preferences are a couple of issues that often appear.

My daughter requires a Gluten restriction due to Celiac Disease, my husband competes in Ironman Triathlons and has high protein and carbohydrate needs, as well as I’m navigating eating through the stages of menopause. Eating as a family has always been important to me, so these are a few tips I use when preparing meals with our varying needs.

I start with the Power Plate as my rule of thumb, in order to get at least three food groups at each meal. I prepare the different food groups, and then each person fills their plate to what their individual needs might be. For example, my power plate consists of 50% fruits and vegetables, 25% protein, and 25% carbohydrates. When my husband is training, he requires 50% carbohydrate, 30% protein, and 20% fruits and vegetables at meals. Here are a few other ideas to go along with the Power Plate to “meet everyone’s needs”:

Protein Preparation First - One of the principles in making a Power Plate is to choose your protein first, either Plant or Animal based, and then build the rest of your meal around that. Each week, I look at what nights we’ll be home for dinner, and how many servings of a Protein source are needed. Next, I take inventory of my refrigerator and freezer to determine meals I already have available, and then shop for whatever else I need from there. I choose Gluten Free recipes/spices and make sure to store everything properly to prevent cross contact.
Sides - I love having fresh fruits and vegetables to add to the plate. These are naturally Gluten Free and contain wonderful fiber that benefits our whole family. I put them in an easy to see area of my refrigerator or pantry to help prevent food waste. Some examples of carbohydrate sides include potatoes and rice (several types to choose from). I like to use websites such as budgetbytes.com for new recipes or use my tried and true ones.
Theme nights - These are great whether you’re cooking for one person or a group. Some ideas might include Bowl Night, Freezer Friday, Sheet Pan dinner, and Crockpot Night. The options are endless with some creativity!
Freezer go-to items and Left-overs - For quick food in a pinch, I buy some Ready-to-Eat frozen protein choices and then add sides to compliment it for a quick power plate. Having some leftovers to reheat can also make great sides, or lunches for the next day!
Organization - It only takes a little organization to go a long way! If you take 10-15 minutes a week to look at your calendar and decide how many meals you’ll need, that’s a start. Then pick what proteins you can prepare, and go from there.

For more ideas such as these, or if you are unsure what your Power Plate should look like, we can help! Schedule an appointment with one of our registered dietitians, and we can individualize your power plate to your needs.