RECIPE: Three Family Friendly Meals from One Prep

By Allie Coulter, PRO Medical Registered Dietitian

Life has changed for most of us these last few weeks. The whole family may be home during this time and pleasing everyone at mealtime shouldn’t be another stressor. Below are some simple meals the whole family can enjoy together.


Start by prepping 3 lbs of ground meat. This will be used for three different meals during the week. Use the protein source of your choice including ground chicken, turkey, beef or pork.

Vegetarian? Try these meat substitutes such as Beyond Meat Crumbles or Textured Vegetable Protein (TVP).

Option 1: Spaghetti with Meat Sauce


  • 1 lb ground meat *vegetarian substitute beyond meat crumbles or TVP
  • 1 jar marinara sauce (homemade or store bought)
  • 1 box whole wheat spaghetti or lentil/chickpea spaghetti (gluten free)

Pair with vegetables:

  • Add zucchini or mushrooms to the marinara sauce
  • Roasted broccoli or asparagus
  • Side salad

Option 2: Build Your Own Tacos


  • 1 lb ground meat *vegetarian substitute beyond meat crumbles or TVP
  • 1 package whole wheat or corn tortillas (gluten free)
  • Taco seasoning (homemade or store bought)


  • Tomatoes
  • Roasted peppers
  • Lettuce
  • Cheese
  • Salsa

Pair with side:

  • Black beans
  • Brown rice

Option 3: Loaded Potato


  • 1 lb ground meat
  • 4 medium potatoes


  • Shredded Cheese
  • Sour cream
  • Green onion
  • Broccoli

Check out more healthy recipes here.

PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.

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