Hi, parents! Do you ever get to the five o’clock hour and start mulling over dinner ideas but you’re thinking, “nothing sounds good!” The vegetables in your fridge sit there waiting for you to chop them up, the bag of spinach is on the edge of going bad and you forgot to take the ground beef out of the freezer last night. So now what? Where are you supposed to find inspiring, balanced, and simple, family dinner ideas for when nothing sounds good?
You’re definitely not alone in this. Every parent has had those exhausting days where cooking is the last thing we want to do and motivation is at an all time zero. I’m with my young kids all day (working before they wake and after they go to bed) and even as a culinary dietitian I’ve had the thought, “ugh, I don’t feel like cooking.”
In this post, I’ll be talking about combating the “nothing sounds good/I don’t feel like cooking” thoughts, where they might be coming from, why having a family meal plan is so important, and what to make when your plan or any food doesn’t sound good.
Plus, I’ll share 30 easy dinner ideas that require little to no cooking, perfect for those nights when you just can’t bring yourself to make a big meal but still want to keep your family fed and happy.
Why Don’t I Feel Like Cooking?
Sometimes, the thought of cooking dinner can feel like a HUGE chore. Here are some common reasons why you might not feel like cooking and tips to help overcome these hurdles:
- Exhaustion from a Long Day
- Possible Solution: Opt for simple, no-cook meals or use a slow cooker in the morning when you have more energy. No-cook meals examples include, pre-made chicken salad served over croissants, toast or crackers with grapes and cucumbers. Another option is hummus(es) spread on a sheet pan with veggies, fruit, whole wheat pita bread, pretzels, and olives served around it.
- Decision Fatigue
- Possible Solution: Create a weekly meal plan over the weekend to reduce daily decision-making. Learn how to make balanced and tasty meal plans here.
- Lack of Inspiration
- Possible Solution: Keep a meal list of favorite go-to meals and easy recipes on hand. Consider theme nights (e.g., Taco Tuesday, Soup Wednesday, Sheet pan Thursday, etc) to simplify planning.
- Picky/Selective Eaters in the Family
- Possible Solution: Involve your kids in meal planning and prep. This can make them more interested in eating what’s on the table. This is a very nuanced topic but I’ll be writing more on it soon! I recommend checking out the division of responsibility as a starting resource.
- Limited Time
- Possible Solution: Use quick-cooking methods like stir-frying or make use of pre-prepped ingredients from the grocery store. Or consider meal prepping at night to shorten the next meal’s cooking time.
- Overwhelmed by Cleanup
- Possible Solution: Choose one-pot or one-pan recipes to minimize dishes, or make clean-up a family activity. We like to throw on some music and dance it out in between dishes!
- Running Low on Ingredients
- Possible Solution: Keep 2-3 back-up meals either pre-cooked and ready to go from the freezer or have all of the components to a meal on hand for whenever you need them. I talk more about this in my 2024 Meal Prep for Parents post you can find here.
- Boredom with Current Meal Rotation
- Possible Solution: Take 15 minutes (seriously, put on a 15 minute timer for yourself) on the weekend to add new ideas to your running meal list. Get inspiration from cookbooks, social media, and by Googling for new ideas.
By identifying these common challenges and trying out some simple strategies, you can make the task of cooking dinner less daunting and more manageable, even on the busiest days. Start with one suggestion, implement, and adjust moving forward.
The Importance of a Family Meal Plan
This can’t be understated. Having a meal plan allows you to cook meals faster, prep meals as a team, and communicate as a family about how you can all participate in the decision making.
Once you start to plan your family’s meals, it can have significant benefits. It can make your days smoother and your meals more balanced, versatile, and more enjoyable. Here are five reasons family meal planning is so important:
1. Saves Time and Reduces Stress: By setting aside a little time each week to plan your meals, you can streamline your grocery shopping and ensure you have all the ingredients on hand. This reduces last-minute trips to the store and the stress of trying to figure out dinner after a long day.
2. Promotes Balanced Eating: When you plan your meals, you have the opportunity to ensure they are balanced and have variety. It’s easier to incorporate a variety of fruits, vegetables, proteins, and whole grains into your meals when you plan ahead. This can help establish balanced eating habits for your entire family, contributing to better overall health.
3. Saves Money: Meal planning can help you make the most of your grocery budget. By knowing exactly what you need, you can avoid impulse purchases and reduce food waste. The best way to do this is to plan meals based on your current inventory first.
4. Encourages Family Involvement: Involving your family in the meal planning process can be a great way to teach kids about nutrition and cooking. It can also help to ensure that everyone’s preferences and needs are considered, leading to fewer complaints and more enjoyable meals. Let kids know that they can contribute to what’s being on the menu while other times, you (the parents) are deciding what’s on the menu or not.
Story Time: I worked with a family who’s mom mentioned if she did this, her son would likely choose corn dogs which she saw as a less nutritious option. I encouraged her to let him choose that and then tell him we need to pair it with a veggie and another side to make it filling for the whole family. It worked and they all had a great meal with some more fun because he got a little more say in dinner that night.
5. Increase Mealtime Enjoyment: Knowing what’s for dinner each night can make cooking and eating together a more relaxed and enjoyable experience. It allows you to focus on spending quality time with your family rather than stressing about what to cook. Plus, it can provide a sense of routine and stability for children, which is beneficial for their well-being.
Tips for Successful Meal Planning:
- Start Small: Begin by planning just one or two meals each week and gradually increase as you get more comfortable.
- Create a Master List: Keep a list of favorite family meals that are easy to prepare and enjoyed by everyone.
- Involve the Family: Get input from family members on meal ideas and preferences.
- Be Flexible: Allow for changes in your plan. Life happens, and it’s okay to switch things up if needed.
I totally get that there’s more to it so you may want to read my Seven Step Meal Planning Guide for Parents post to learn some more tips for success.
Overall, meal planning can be a simple yet powerful tool to make your life easier and your meals more enjoyable. Check out my meal planning services and e-books if you need some more help!
Nothing Sounds Good! What Now?
Honestly, this happens and I have a couple of thoughts on the topic. Every meal does not have to be the most groundbreaking and incredible eating experience. We’ve definitely had peanut butter and jelly sandwiches (add flax meal to the jam if you want to add a little fiber!), fruit, and carrot sticks for dinner.
Sometimes, we do need to look at the plan we laid out and just go with it. However, if the plan doesn’t sound good and nothing else does either, follow this general equation.
In general, pairing at least three food groups together for a meal will get you a balance of nutrients and can simplify the process of deciding what to eat when nothing sounds good. Still not sure what to make? Here are 30 different ideas to choose from!
- Peanut Butter and Banana Sandwich: Pair with yogurt, fruit, and sliced bell peppers.
- Greek Yogurt Parfaits with Berries and Granola or cereal
- Caprese Salad (Tomatoes, Mozzarella, Basil, and Balsamic)
- Veggie and Hummus Wraps paired with chips or pretzels, and fruit
- Cheese, Meat and Crackers with Fresh Fruit, Olives, and Nuts
- Rotisserie Chicken with Pre-Made Salad
- Avocado Toast with Cherry Tomatoes paired with eggs for protein
- Canned Tuna Salad on Whole Grain Bread with celery and clementines on the side
- Smoothie Bowls with Assorted Toppings
- Microwave Baked Potatoes with Cheese, Turkey Bacon and Broccoli
- Cold Pasta Salad with Italian Dressing and two or three veggies you have in the fridge or pantry (peas, bell peppers, onions, carrots, etc)
- Quesadillas with Cheese and Pre-Cooked Chicken paired with sliced peppers and black beans
- Bagel with Cream Cheese and Smoked Salmon or Deli Meat paired with steamable edamame
- Pre-Cooked Shrimp with your favorite sauce, rice, and steamed veggies
- Pita Bread with Hummus and Veggies
- Cold Cut Sandwiches with Lettuce and Tomato served with fruit and pretzels
- Frozen Pizza with added fresh veggies or a pre-made salad
- Oatmeal with Fresh Fruit and Nut or Seed Butter
- Cheese and Veggie Omelet
- Chicken Caesar Salad (with pre-cooked chicken)
- Grilled Cheese Sandwich with Tomato Soup
- Pre-Made Sushi Rolls with English Cucumbers or Edamame pods
- Veggie Stir-Fry with Frozen Vegetables and Rice
- Cottage Cheese with Pineapple Chunks served with Toast
- Pre-Cooked Meatballs with Crushed Tomato Sauce (28 oz can of crushed tomatoes, a drizzle of olive oil, drizzle of worcestershire sauce, tsp of sugar and tbsp of Italian seasoning, tsp garlic powder) and pasta (AKA Spaghetti and meatballs hah!)
- English Muffin Pizzas with any veggie assortment
- Egg Salad Sandwiches with fruit and nuts on the side
- Turkey and Cheese Roll-Ups with apple slices and lettuce to wrap the roll-ups in.
- Spinach and Cheese Stuffed Pita
- Frozen Veggie Burgers (or any burger) with Whole Grain Buns, sweet potato fries and fruit
Do ANY of those ideas spark some interest? As a dietitian and meal planning consultant I really encourage you to get started with meal planning in any way shape or form. However, when things just don’t sound good I hope this list gives you some inspiration!
If you need more inspiration, hop over to my online community of parents who want to improve meal planning, get out of ruts, spend less on good meals and celebrate success along the way.
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