As a Registered Dietitian and busy mom myself, I know how overwhelming the dinner rush can feel. Here are my top strategies for keeping suppertime organized, nutritious, and enjoyable for everyone in the family.

1. Plan Ahead for Success

You don’t need an elaborate meal plan to stay on track. Start with something as simple as taking food out of the freezer the night before. Whether it’s defrosting chicken or prepping veggies, having a head start will make your evening run smoother. If you know what you’re cooking before heading home from work or school pick-up, you’ve already won half the battle.

Diana’s Tip: Keep a list of go-to meals on your phone or fridge. This way, if you’re ever stuck, you have easy options right in front of you.

2. One Meal for Everyone—No Short Order Cooks Here!

Making multiple meals to cater to everyone’s preferences is exhausting and unsustainable. Prepare one meal that the whole family can enjoy. While you may not please every person at every meal, incorporating a variety of dishes throughout the week will help satisfy most family members.

Diana’s Tip: Offer simple side dishes like bread or salad to give kids options without creating extra work for yourself. This way, you’re ensuring there’s something on the table for everyone.

3. Pre-Dinner Snacks for Hungry Kids

If your kids come home ravenous, have some healthy snacks ready before they raid the pantry. A plate of cut-up fruits or vegetables can keep them satisfied until dinner. Not only does this prevent over-snacking on less nutritious foods, but it also helps you sneak in more servings of veggies.

Diana’s Tip: Keep a container of sliced cucumbers, carrots, or peppers in the fridge. When kids are hungry, raw veggies become an easy grab-and-go option.

4. Stock Up on Pantry Essentials

A well-stocked pantry can save you from countless last-minute grocery trips. By limiting your shopping to once a week, you’ll not only save time but also reduce decision fatigue. Ingredients like canned beans, pasta, rice, and frozen veggies are great to have on hand for quick meals.

Diana’s Tip: Make a habit of jotting down what you're running low on so you can avoid unnecessary grocery runs mid-week.

5. Use Convenience Foods to Your Advantage

While home-cooked meals are ideal, there’s nothing wrong with leaning on prepared foods when you need to save time. Rotisserie chickens, pre-cut veggies, and pre-made sauces can be life-savers. With these, you can whip up a quick stir-fry, fajitas, or even a comforting chicken pot pie.

Diana’s Tip: Stretch your rotisserie chicken over multiple meals. Use leftovers for sandwiches, salads, or soups the next day.

6. Double Up and Freeze

Whenever you’re making casseroles, pasta sauces, or soups, double the recipe! Store the extra portions in the fridge for up to three days or freeze them for a rainy day. Having these meals on hand is like having a treasure trove for those nights when cooking feels like too much.

Diana’s Tip: Label and date everything in the freezer. This small step will save you from “freezer surprise” later.

7. Keep It Fun and Fresh with New Recipes

Introduce a new recipe every couple of weeks to keep mealtimes exciting. You’ll be surprised how much kids are willing to try if they’ve had a say in what’s on the menu. Let them pick a recipe, help with shopping, or even prepare part of the meal.

Diana’s Tip: Start a family recipe book and add their successful picks. It becomes a fun tradition to refer back to over time.

8. Get Kids Involved in the Kitchen

Cooking is a life skill that’s never too early to learn. Depending on their age, get your kids involved in meal prep. Younger children can wash veggies, while older ones can help chop or stir. Not only does this teach them valuable skills, but it also keeps them occupied while you cook.

Diana’s Tip: Use meal prep time as a moment to catch up on their day. It makes the kitchen a space for both bonding and learning.

9. Make Family Meals a Priority

Research consistently shows that families who eat together tend to eat healthier overall. Even if it’s just a couple of nights a week, make a point to sit down and share a meal together. It’s a great way to connect with your family and reinforce positive eating habits.

Diana’s Tip: Put phones away during family meals and focus on conversation. It sets the tone for mindful eating and strengthens relationships.

10. Set a Positive Example with Healthy Eating

Children model their eating habits based on what they see. Make it a priority to serve balanced meals, and try new healthy foods yourself. When your kids see you enjoying nutritious choices, they’ll be more likely to follow suit.

Diana’s Tip: Keep the focus on balance, not perfection. The goal is to build lifelong habits of enjoying real, wholesome food as a family.

With these tips, you can turn the daily dinner rush into a smoother, more enjoyable experience for both you and your family.

• Here is a list of some of my favourite family weekday meals
• Teriyaki Salmon Bowl: brown rice, baked teriyaki salmon fillet, sauteed vegetables (red onion, carrots, broccoli, peppers)
• Chicken fajitas: sauteed chicken pieces, sauteed onion, peppers, (mushrooms), diced tomato, diced avocado, shredded cheddar cheese, plain Greek yogurt instead of sour cream.
• Asian Turkey lettuce wraps
• Chili, side salad
• Steelhead trout, quinoa pilaf, steamed broccoli and carrots
• BBQ Chicken, arugula salad with asparagus, peas, feta and crispy prosciutto
• Cajun Chicken Caesar salad
• Beef or salmon Burgers, side raw veggies
• Homemade prawn, pesto, prosciutto, asparagus, sundried tomato, feta pizza, side salad
• Penne pasta, tomato sauce with added chickpeas or chicken, zucchini, onion and peppers.
• Thai Green curry with chicken, onions, 3 colours of peppers on rice
• Salmon and asparagus frittata, cherry tomato, corn, avocado, purple onion, cilantro, lime salad
• Pork tenderloin with sauteed apples and onions, roasted sweet potato cubes, spinach salad with roasted beets, apple, dried cranberries and pecans, pepper goat cheese.