Meal List 150 Ideas from a Family Culinary Dietitian

Sharing is caring!

Hello, parents! If you’ve ever found yourself stuck in the perpetual cycle of pondering, “What’s for dinner?” you’re not alone. That’s why I’m thrilled to bring you my meal list, a treasure trove of meal ideas that will revolutionize your family cooking. As your dedicated Family Culinary Dietitian, I’ve curated a masterful list of 150 dishes to tantalize your taste buds and simplify your meal planning.

Why a Master Meal List?

Navigating the world of meal planning can be overwhelming, and that’s where a master meal list comes in handy. It’s your go-to resource for inspiration, variety, and effortless planning. It’s one of the best first steps you can work on if you want to start meal planning for your family.

Having a meal list allows you to collect, save, and link to all the meals you’ve enjoyed eating in the past and the ones you find online or through social media. When you’re planning, you’ll be able to look at your meal list or as I call it, “a to-cook list” and easily add variety, nutrition and do so in record time. 

The Ultimate List of Dinner Meals

No messing around, let’s get your master meal list started! You can literally copy and paste these into a Google doc or note and start your to-cook list now. I promise this one tip will change your life, in terms of meal planning.

1. Grilled Chicken Skewers with Vibrant Veggie Mix
2. Lentil-Stuffed Bell Peppers
3. Baked Salmon with Lemon Herb Drizzle served with Mini Potatoes and Broccoli
4. Black Bean and Corn Tacos with sauteed sweet potatoes
5. Roasted Vegetable Stir-Fry with Rice or Quinoa
6. Turkey and Spinach Meatball Subs with Side Salad and Green Beans
7. Shrimp and Mango Lettuce Wraps
8. Eggplant Parmesan Bake
9. Chickpea and Spinach Curry
10. Chicken Noodle Soup 
11. Mediterranean Inspired Grilled Fish with Roasted Vegetables
12. BBQ Chicken Pizza on Cauliflower Crust
13. Turkey and Quinoa Stuffed Acorn Squash
14. Portobello Mushroom Burgers with Fries or Tater Tots
15. KFC Bowls (Mashed potatoes, chicken, corn, and gravy with a side of green beans)
16. Cauliflower and Broccoli Gratin
17. Sweet Potato and Black Bean Enchiladas
18. Citrus Glazed Cod with Asparagus
19. Lentil and Vegetable Soup with Sourdough Toast
20. Spinach and Feta Stuffed Chicken Breast with Brussels
21. Caprese Salad with Grilled Chicken
22. Cabbage Roll Casserole
23. Lemon Garlic Shrimp Scampi
24. Red Pesto Veggie and Noodle Bowl
25. Turkey and Vegetable Skillet
26. Baked Eggplant Rollatini
27. Orange Ginger Glazed Salmon with Rice and Snow Peas
28. Chickpea and Sweet Potato Curry
29. Ham, Pineapple, and Chicken Kabobs
30. Greek Inspired Salad with Grilled Lamb/Turkey
31. Spaghetti Squash with Meat Sauce
32. Sesame Ginger Beef Stir-Fry
33. Ratatouille
34. Mushroom and Swiss Turkey Burgers with Watermelon and Corn
35. Cauliflower Rice Burrito Bowl
36. Baked Cod with Tomato Basil Relish
37. Veggie-Packed Frittata
38. Chipotle Lime Grilled Chicken
39. Coconut Curry Shrimp
40. Pesto Carrot Ribbons with Grilled Chicken
41. Quinoa and Black Bean Stuffed Peppers
42. Grilled Portobello Mushrooms with Balsamic Glaze
43. Lemon Herb Roasted Chicken Thighs
44. Shrimp and Avocado Salad
45. Stuffed Cabbage Rolls
46. Teriyaki Pineapple Turkey Burgers with Salad and Mixed Berries
47. Spicy Roasted Chickpeas and Vegetable Bowl
48. Stuffed Grape Leaves with Falafel 
49. Cajun Spiced Tilapia with Roasted Parsnips and Radishes
50. Butternut Squash and Sage Risotto
51. Tomato Basil Chicken Skillet
52. Black Bean Sweet Potato Soup
53. Thai Inspired Basil Beef Stir-Fry
54. Dutch Oven Jambalaya
55. Portobello Mushroom Fajitas with Loaded Veggie Nachos
56. Brown Sugar and Soy Glazed Chicken Drumsticks with Mashed Potatoes and Greens
57. Ratatouille-Stuffed Bell Peppers
58. Grilled Eggplant and Tomato Stack
59. Lemon Dill Shrimp and Asparagus
60. Lentil and Mushroom Stuffed Cabbage
61. Moroccan Spiced Chicken Thighs with Corn Bread and Roasted Carrots
62. Cucumber and Tomato Salad with Tuna
63. Roasted Red Pepper and Walnut Pesto Pasta
64. Pineapple and Black Bean Salsa Chicken with Tortillas or Chips
65. Vegetable and Chickpea Salad
66. Cheddar Ale Soup with Carrots and Dinner Rolls
67. Spaghetti Squash Primavera
68. Orange Sesame Glazed Tofu with Broccoli, Pineapple, and Onion over Rice or Barley
69. Walnut-Crusted Baked Chicken Tenders with Vegetable Side
70. Chicken Tikka Masala with Chickpeas, Cauliflower served over Grain of Choice
71. Balsamic Glazed Brussels Sprouts and Bacon with mashed Potatoes
72. Stuffed Bell Pepper Soup
73. Teriyaki Salmon Lettuce Wraps
74. Eggplant and Tomato Tian
75. Coconut Chicken Soup
76. Zucchini Ribbon and Walnut Pesto Salad
77. Mediterranean Stuffed Zucchini Boats
78. Honey Mustard Glazed Turkey Breast
79. Cumin-Spiced Lentil Tacos
80. Lemon Rosemary Grilled Pork Tenderloin
81. Cauliflower and Leek Soup
82. BBQ Glazed Pork Chops and Roasted Vegetable Skewers
83. Quinoa and Vegetable Stir-Fry
84. Greek Inspired Salad with Chicken
85. BBQ-Marinated Grilled Tofu with Vegetable Chickpea Salad
86. Shrimp and Pineapple Skewers with Quinoa
87. Baked Cod with Olive Tapenade
88. Cabbage and Sausage Skillet
89. Grilled Artichokes with Lemon Garlic Aioli
90. Spiced Carrot and Lentil Soup
91. Orange Glazed Chicken Thighs with Corn on the Cob and Cauliflower
92. Stuffed Acorn Squash with Wild Rice
93. Chimichurri Steak Salad 
94. Walnut and Cranberry Stuffed Chicken Breast over Dark Green Salad
95. Pizza Night (make your own, buy frozen, or order out) with Air Fried Frozen Broccoli 
96. Spicy Mango and Black Bean Quinoa Bowl
97. Pumpkin Sweet Potato Soup
98. Teriyaki Tofu and Vegetable Skewers
99. Cauliflower Alfredo with Grilled Shrimp
100. Ground Beef, Peppers, and Quinoa Stuffed Peppers
101. Lemon Garlic Tofu Stir-Fry
102. Pesto Zoodle Salad with Cherry Tomatoes
103. Coconut Curry Tofu with Basmati Rice
104. Caprese Stuffed Avocados
105. Blackened Tilapia Tacos with Mango Salsa
106. Tofu and Vegetable Coconut Sauce
107. Grilled Chicken Caesar Salad Wraps or Sandwiches with Apple Slices
108. Sweet Potato and Chickpea Bowl
109. Spicy Peanut Tofu or Ground Pork Noodles
110. Mediterranean Tuna Salad Stuffed Pitas
111. Turmeric Chicken Soup
112. Quinoa and Lentil Sloppy Joes
113. Asian-Inspired Salmon Burgers with Sauteed Vegetables 
114. Tofu and Vegetable Spring Rolls
115. Greek Yogurt Marinated Chicken 
116. Spinach and Artichoke Stuffed Mushrooms
117. Tofu Pad Thai
118. Barbacoa Slow Cooked with Taco Shells, Rice, and Vinegar Coleslaw
119. Cucumber and Radish Salad with Shrimp
120. BBQ Tofu and Pineapple Skewers with Quinoa Salad
121. Tomato Basil Soup with Grilled Cheese
122. Southwest Tofu and Black Bean Salad
123. Grilled Lemon Herb Chicken Thighs
124. Tofu and Broccoli Stir-Fry with Sticky Sauce
125. Mediterranean Chickpea and Spinach Salad
126. Shrimp and Avocado Quinoa Bowl
127. Spaghetti with Meat or Lentil Sauce (or both) with Asparagus and Side Salad
128. Turkey and Sweet Potato Chili
129. Quinoa and Black Bean Salad with Lime Vinaigrette
130. Buffalo Cauliflower Bites with Greek Yogurt Dip
131. Tofu and Vegetable Curry Stew
132. Small Charcuterie Plates
133. Grilled Shrimp and Pineapple Salad with Millet
134. Spinach and Feta Stuffed Portobello Mushrooms
135. Coconut Quinoa Bowl with Shrimp
136. BBQ Pork Sliders with Vinegar Coleslaw
137. Lentil and Vegetable Skillet
138. Tofu, Egg, and Vegetable Fajitas
139. Cabbage and Carrot Slaw with Grilled Chicken
140. Quinoa and Black Bean Enchilada Stuffed Peppers
141. Teriyaki Salmon and Broccoli Foil Pack
142. Tofu and Chickpea Shawarma Bowl
143. Spicy Chicken and Hummus Wrap
144. Homemade Mac and Cheese with Peas
145. Breakfast for Dinner – Try Oatmilk Pancakes
146. Spicy Sriracha Tofu Lettuce Wraps
147. Sheet Pan Kielbasa, Gnocchi and Veggie
148. Chicken Pot Pie Slow Cooked 
149. Lasagna Soup (with animal or plant protein)
150. Jerk Black Eyed Peas with Rice and Cornbread Muffins

How to Make a Meal List (Master Meal List)

The steps are simple and you can get as organized and detailed as you want. The more organized, the better it will serve you in your meal planning endeavors. However, if you’re just getting started, a simple numerical or bullet point list will do.

Choose where you want to keep your list. Mine is on the note section of my phone which syncs with my computer. I tend to add dishes to the top of the note and later, on my computer, I categorize them. My categories are below.

Spend 15-30 minutes per week (or break it down into 5 minutes a night) and search for ideas based on foods your family likes. Or get specific with your key words and type a search in such as, “quick meal ideas for family with frozen broccoli under 20 minutes.” I guarantee you’ll find something!

Essentially, you can build this list by searching on the internet, browsing your cook book collection, scrolling (not doom scrolling) social media, or even asking friends for their favorite ideas. Another way to add to your meal list but also waste less food is to make ideas based on your pantry.

Look at your spices and see which ones you haven’t used in a while, find a recipe using that spice. Have a lot of barley? Find a few ideas incorporating barley as either the main, like in this Sweet Potato Black Bean Soup or a side.

Whether you spend 5 minutes a night or 30 minutes a week, building this list over time will create an evergreen source of ideas that will drastically improve your planning and cooking.

Increasing Variety: How to Organize this Meal List

Below I’m sharing how I’ve categorized my meal list by finding dishes via themes that cater to various tastes and preferences.

• Global: Explore international flavors with dishes inspired by cuisines around the world.
• Quick and Easy: Busy weekdays? Find fuss-free recipes that are ready in a flash. I look for and test 20 minute meals, one-pot/pan meals, and convenient meals.
• Vegetarian: Elevate your plant-based palate with a range of satisfying vegetarian options. This can improve your food budget and help your family meet their daily fiber quota.
• Pasta Dishes: Pasta is CHEAP and you can make it in so many different ways. Don’t ignore these dishes!
• Frozen Foods/Meals: Yes, frozen food is totally fine and serves as a convenient way to get a dinner on the table fast. Include your favorite components and what you serve with them.
• Seasonal: I have a category for each season on my list and specific meals that we’ve enjoyed as a family at that time with seasonal produce.
• Family Favorites: Take your list a step further and add a subcategory of the most successful family meals that everyone ate.
• Cooking Goals: These are meals that I know will require more time and attention (not always doable when you’ve got two littles at your feet). They are still recipes I want to make but will need to plan accordingly for doing so.
• Slow Cooker/Tools: I also categorize my meal list into my kitchen tools I use the most. Using the right equipment can be a game changer when it comes to planning efficiently or dealing with tight schedules.
• Kids choice: Now that my son is (almost) four years old (April 2024) he is getting his own creativity in the kitchen and I love asking him what he wants to make for dinner. Whenever I ask him, I write his ideas down and try to incorporate them somehow.

How to Use Your Master Meal List

It’s all about learning to use it in a way that actually helps you. I intentionally spend time every month adding dishes to my list so that it stays fresh and continues to grow. Anytime I find a dish online or on social media while scrolling, I copy that link and add it to my list.

When I sit down to plan my meals, I follow my own steps listed here and I always look at my master meal list to incorporate a new dish in the weekly rotation. You can even organize your list like I do with the suggestions above. 

That organization will save you time and energy when you’re looking to specifically add, for example, a plant-based dish, family favorite, or 30 minute sheet pan meal. Add your own notes once you cook the dish so you’ll know what to tweak for next time.

Simplify Your Meal Planning

With this master meal list, the days of dinner monotony are behind you. Say goodbye to the stress of meal planning and hello to a world of delicious possibilities. Remember, the key to joyful cooking lies in variety, inspiration, and honestly, a well-crafted master meal list. If you need more help, hop over to my free Facebook community for support, inspiration, and parents like you.