Meal Planning for Different Diets

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Meal Planning for different diets can be tricky. What one person loves, the other hates or can’t eat. But, you don’t have to spend all day in the kitchen. There are ways to make it work to eat well and keep everyone happy.

Meal Planning for Different Diets | Good Cheap Eats

Chicken Street Tacos

Getting a meal on the table every night can be tricky enough when you’re juggling budget and time concerns. If you throw in different dietary requirements and preferences for a small group of people, it can become a very complicated process.

Nut allergies, gluten-free, lactose intolerant, weight loss, paleo, vegan, the list goes on. There are so many different styles and preferences for eating — all legitimate, sometimes confusing.

But it’s not impossible!

In fact, there are plenty of families that deal with varied allergies and dietary issues, and yet they’re still able to come together for a meal every night without one or more people signing up as short order cooks.

Meal planning for different diets requires a little know-how and preparation, but once you get a system down, you can make it as easy as pie.

Meal Planning for Different Diets

Here are some strategies I’ve found to be helpful to serve a great meal when not everyone can or wants to eat the same thing.

Meal Planning for Different Diets | Good Cheap Eats

Best Ever Slow Cooker Pulled Pork

1. Find common ground.

What are the foods that everyone in the household can enjoy? Make those more often.

It’s not terribly difficult to make adjustments to standard recipes for gluten-free, dairy-free, or even vegan preparation.

Vary the preparation style and perhaps the condiments, but focus on common ground. It’s more fun that way and no one gets left out.

Short of having the exact same meal, which isn’t always possible depending on dietary restrictions, find the overlap. Serve a main protein on different bases or with different toppings.

For instance, if part of the family is eating gluten-free, serve burgers or chicken salad to everyone, only provide lettuce wraps for the folks eating gluten-free. Taco night? Make sure you serve all the toppings on the side, so folks can doctor them up as they like. A Mexican food buffet can often serve a wide variety of diets without appearing to be different.

Consider these recipes and how you can serve them two (or more) ways:

Meal Planning for Different Diets | Good Cheap Eats

Curry Chicken Salad Lettuce Wraps

2. Practice freezer cooking.

Freezer cooking is a great way to make meal planning for different diets not feel like drudgery every single night. Whenever you can, prepare homemade convenience foods so that everyone knows there will be something safe and pleasing to eat.

My friend, whose young son has celiac disease, prepares big batches of gluten-free cupcakes to freeze. Whenever he has a birthday party to go to or a family dinner, he has a special dessert that she knows he can enjoy safely.

If you’re going to tackle a Whole 30 while the rest of your family eats as they normally would, fill your freezer with Whole 30 foods without worrying about cooking two meals three times a day or being tempted to indulge in pizza with the rest of the family.

3. Purchase healthy convenience items where you can.

Let’s be realistic. If you’re meal planning for different diets, something has to give somewhere. While the ideal is certainly to make everything from scratch all the time, the reality is that is hard to do, short of making everyone fend for himself. That’s where a few healthy, purchased convenience items can help you bridge the gap between starvation or running yourself ragged in the kitchen.

Feel free to buy yourself some short cuts. Done is better than perfect, particularly where dinner is concerned.

How do YOU handle the meal planning for different diets?

Meal Planning for Different Diets | Tips from Good Cheap Eats

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  1. Loved this post! This topic is never far from my mind! In have a five year old son with eosinophilic esophagitis (an allergic disease that severely limits his available safe foods). However, we are also a family of nine, so I’ve found keeping my son’s safe alternatives in the freezer to be the best solution. One tip, when meal planning, I always add a side note for any details I might forget when busy making dinner for the rest of the family (I.E. Adding a fresh side or leaving off seasoning in a portion of the main dish).

  2. The timing of this post couldn’t be better. One of my boys turned picky overnight for some reason and I think your tips will help me a lot.

  3. Excellent tips Jessica! I’ve gotten much more serious with the meal prep work over the weekend to make life a little easier so I can make sure that I’m eating what I feel is good for ME while the rest of the family can have what they consider “traditional” I.e. I try to avoid grains and dairy for the most part, although not always successful, but if I plan ahead, it’s a lot easier! 😉

  4. Kristie Speakman says:

    I love this post! I have two toddlers with different aversions, a semi-veggiephobic husband and personally trying to eat low calorie, whole foods. Oh, and I try to do only one big shopping trip a month plus one run for milk and produce. Trying to figure it all out can be mind boggling. My solution is to feed the kids a lot of “deconstructed” meals, I let them eat the ingredients separately. It works well for us.

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