Gather ‘Round the Table with Protein-Packed Family Meals
After the relaxed pace of summer, September can feel overwhelming. Kids are back in school, traffic gets heavier, and days fill up with after-school commitments. However, the cooler evenings, Friday night lights and the smell of something warm in the oven signal to us that Autumn is here. And while finding time for the whole family to sit down for a meal together can be challenging during this time, it’s also extremely important.
Research shows family meals are associated with better weight management and improved physical and mental health.1-3 They also have long-term benefits; young people who enjoyed up to five family meals per week were less likely to be overweight or obese after ten years.4 And, communication and relationship skills learned at family meals prepare us to survive and thrive during life's ups and downs.5
Power up with protein
Shared meals are a great way to boost protein intake, a crucial nutrient no matter your physical age. For infants, that means starting solids with iron-rich foods around 6 months, when natural iron stores begin to decline. For younger kids, protein fuels growth and cognitive development, and it keeps them feeling full longer. Protein is also the most satiating nutrient for teens and adults, making it important for weight management and muscle maintenance and growth. And because muscle and bone loss accelerate with age, those of us on the older end of the spectrum need that muscle maintenance superpower to preserve strength, improve bone health, and prevent falls.
Here are some great ways to boost your family’s protein intake—together!
Vibrant and versatile
With low fat content, high protein levels, and plenty of vitamins and minerals, chicken is a nutritional powerhouse. It’s also versatile; its milder flavor means that with a little seasoning, it can be adapted to fit any cuisine or flavor profile.
Another great thing about chicken is that it’s suitable for everyone in the family, even infants (6+ months) just starting solids. When perfectly prepared and carefully shredded, chicken is something babies can enjoy—teeth not required!
For something savory and slightly sweet, try this Oven Roasted Chicken and Veggies with Turmeric recipe. It’s easy to prepare and delicious to eat. For a more Mediterranean twist, you’ll love this Savory Skillet Chicken Farfalle recipe. Boneless skinless chicken breasts make it extra nutritious, and herbs add a fragrant, vibrant note.
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Savory and satisfying
Rich, savory, and nutrient dense, beef is a great choice for a delicious, protein-fueled family meal. Its more robust flavor means that it can handle bolder seasonings and pair well with heartier herbs.
Teens at the table will love that the high-quality protein in beef supports athletic performance and aids in muscle repair and growth. Older adults will appreciate that the protein in beef helps preserve muscle mass and strength and plays a vital role in bone health.
Beef shines in Mexican dishes, like this Steak Fajitas recipe. Its blend of savory, zesty, aromatic, and slightly sweet flavors makes it suitable for a wide range of palates, especially when served family style. For a cozier concoction, try Easy Beef Stew.
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Cozy and comfortable
Late September brings the autumn equinox, and what better way to enjoy changing seasons than dinner with hints of harvest? Protein-packed pork has a savory, slightly sweet flavor that pairs beautifully with autumn herbs and spices, like sage, thyme, and rosemary. And it’s high in thiamine (vitamin B1), which is essential for converting carbs into energy, maintaining nervous system health, and improving overall metabolic function.
Why not start the season off right with a slow-cooked Apple Cider Braised Pork Shoulder recipe? The sweet, savory, and slightly tangy flavor profile will satisfy everyone at the table. For tighter timelines, give this Sheet Pan Pork Chops recipe a try.
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Find magic in meals
No doubt about it: Protein-rich family meals are magic. They’re the comfort food moments we remember—like chili bubbling on the stove during a chilly Sunday or a warm dish of casserole passed around a table full of laughter after a football game. Whether it means sitting down as a multigenerational family, a small family just starting out, or a found family of friends, you won’t regret taking the time, and you’ll be healthier for it!
- Dallacker, Mattea et al. "Effect of Longer Family Meals on Children's Fruit and Vegetable Intake." JAMA Network Open, 2023.
- Caldwell, A R et al. "Is frequency of family meals associated with fruit and vegetable intake among preschoolers? A logistic regression analysis." Journal of Human Nutrition and Dietetics, 2018.
- Utter J, Larson N, Berge JM, Eisenberg ME, Fulkerson JA, Neumark-Sztainer D. Family meals among parents: Associations with nutritional, social and emotional wellbeing. Preventive Medicine. 2018;113:7-12. doi:10.1016/j.ypmed.2018.05.006
- Berge, Jerica M. et al. "The Protective Role of Family Meals for Youth Obesity: 10-year Longitudinal Associations." The Journal of Pediatrics, 2014.
- Robson SM, McCullough MB, Rex S, Munafò MR, Taylor G. Family Meal Frequency, Diet, and Family Functioning: A Systematic Review With Meta-analyses. Journal of Nutrition Education and Behavior. 2020;52(5):553-564. doi:10.1016/j.jneb.2019.12.012