1. He know’s he’s about to navigate the treacherous waters of adolescence, puberty, and high school. And he knows he has to do it alone.
2. He has no control over any of this, no road map to help him, and no idea how he’ll get through.
3. He is terrified, but he can’t let on. Instead, he tries to act mature and work it out by himself.
4. He desperately wants to feel good about himself, but he often thinks he’s not good enough.
5. When he behaves as though he hates everyone, it’s because he hates himself.
6. He uses bravado and bragging to cover his self-doubt. It’s his shield.
7. Making small comments that show you notice his good points, and the efforts he puts in, will bring you closer.
8. He values his friends’ opinions more highly than yours. He needs their approval to survive the school yard each day.
9. But, he still needs time with you, and to know you’re always there for him.
10. Just being there, without saying anything, is comforting to him. It lets him know you’ll always be there.
11. He might not want to talk to you, or tell you anything, but he desperately needs you to understand him.
12. Read his body language for signs of how he’s feeling. If you can’t tell from looking at him, try adopting the same posture. How does it make you feel?
13. He hates doing chores, or being told to do things, but having responsibility improves his self-esteem.
14. Treat him like the adult he’s desperate to become by asking instead of telling.
15. Foster his independence by giving him a time frame in which to complete chores. This prevents the need for him to rebel when you demand he do things “now!”
16. He wants to be the same as everyone else his age, but he also wants to stand out as being cool and valued.
17. You’ll win points with him if you treat him like he really is cool and valued.
18. He’s a complex mix of opposites because he’s trying to work himself out, but he’s not sure how to do that.
19. He loves a good joke and a laugh, but he probably won’t like the jokes you tell.
20. Try asking him what his favourite joke is, or listen in to the jokes his friends tell.
21. Don’t ever let him catch you listening in. He’ll think you don’t trust him.
22. He’s terrified of failing at anything, particularly in front of his friends.
23. He craves admiration, especially from his peers. But he has a fine-tuned radar for any praise that’s not authentic.
24. No matter how nonchalant he might act, he cherishes your approval.
25. His world revolves around his peers and he might act like he hates his family.
26. But his family are the one solid, reliable rock he can count on in a world of constant change.
27. He craves freedom and independence so he can do what he wants, when he wants, the way he wants to.
28. He’s also petrified of the responsibility it brings. Because he doesn’t yet know what he really wants or how to go about getting it.
29. The solution is to give him independence gradually, with support and guidance. To be a great listener and sounding board, to encourage him to find solutions to his problems, and to show faith in his capability.
30. He can be your best friend one minute and hate you the next.
31. He can be your little boy when he’s scared and there’s no one else around.
32. And a fearless risk-taker with his mates.
33. Somewhere inside him, he’ll always be your little boy, he’s just struggling to express himself now that he’s growing up.
34. He still needs your love, but he’ll never admit it or ask for it.
35. Your job is to provide it. Every day.

Featured photo credit: DSC_0113.jpg / DeduloPhotos via morguefile.com

It’s 5 p.m., and you’re exhausted. The kids are hungry, but no one knows what they want to eat for dinner. With very little energy, you force yourself into the kitchen and look through every cabinet, hoping for a spark of inspiration. Eventually, you toss a few ingredients together and hope for the best. It won’t win any prizes and falls short of what you consider “healthy,” but it fills everyone’s stomachs.

Feeding a family can be stressful, even tiresome. It’s hard to find the energy and creativity needed to cook healthy but simple family meals. It’s easy to fall into the “anything goes” mentality. When you’ve got a busy lifestyle, meals become more about survival and less about nutrition.

Here are 20 quick and healthy—but tasty—recipes followed by tips on making these family meals more nutritious. These recipes can help you have a healthy family meal on the table in an hour or less. Remember, swap ingredients out if someone in your family has dietary restrictions or if you avoid certain foods.

1. Mini Meatloaves With Green Beans and Potatoes

These miniature meatloaves come together quickly and cook faster, too. You can have a family favorite on the table, paired with seasoned potatoes and fresh green beans, in just 40 minutes.

Get the recipe here.

2. One-Pan Chicken Parmesan Pasta

This classic will taste like you spent hours cooking, but the preparation and clean-up couldn’t be quicker. One-pot cooking makes this dish practical, while fresh basil, parmesan, and garlic add a special touch.

To try this recipe, go here.

3. Sheet-Pan Chicken Fajitas

Skip the restaurant and make fajitas at home. The ingredients go on one sheet pan, meaning you won’t spend all night cleaning. Zesty chicken, bell peppers, and warm tortillas can be on the table in 40 minutes. Add sour cream, salsa, guacamole, lettuce, diced tomato, and any other favorite toppings.

Check out the recipe here.

4. Philly Cheese Steak Stuffed Peppers

Lose the carbs but keep the cheesesteak flavors with this quick family meal. Kids will love the pepper “bowls,” and you’ll love giving them a meal full of veggies and protein to keep them healthy.

Try it tonight. Get the recipe here.

5. Chipotle Chicken Quinoa Burrito Bowl

This veggie-packed meal adds an extra boost by using the superfood quinoa instead of rice. Flavorful yet simple, this meal makes an excellent packable lunch or dinner for your whole family.

Find the recipe here.

6. Spinach and Chicken Skillet With Lemon and Parmesan

The complex flavors of lemon and parmesan come together nicely in this gourmet-like dish, but you don’t have to exert the effort or spend as much as a gourmet meal.

Get the recipe for this dish here.

7. Oven-Fried Fish and Chips

Fish and chips can also sometimes be healthy as evident in this oven-fried version. You won’t miss the calories with this favorite family meal.

You can find the recipe here.

8. Pineapple-Teriyaki Chicken

Tangy pineapple and sweet teriyaki will have everyone coming back for seconds. Frozen vegetables make this simple family dish even easier to make and enjoy.

Find the recipe here.

9. Mozzarella, Basil, and Zucchini Frittata

This egg dish is usually served for breakfast, but a frittata can make a fantastic dinner, too. High in protein, packed with zucchini, and delicious, there’s no reason to wait until morning.

Try it tonight. Get the recipe here.

10. Chicken and Sweet Potato Grill Packets

Skip the pans and throw everything into foil with this fun family recipe. Kids will love loading ingredients into their pack, and you’ll love its versatility and simplicity.

The recipe for this meal can be found here.

11. Chicken and Spanish “Rice”

Cauliflower takes the place of rice in this low-carb family meal, but it’s so flavorful and filling, no one will miss it.

Find the recipe here.

12. Honey Chicken Stir Fry

This honey chicken stir fry is the healthier version of a restaurant favorite that can be served up quicker than you can order it.

Find the recipe here.

13. Chicken Skewers With Tzatziki

Greek chicken and tzatziki sauce will have you yearning for the Mediterranean, but you can make this recipe at home for your family to enjoy.

This easy recipe can be found here.

14. Healthy Walking Tacos

Traditional walking tacos are a party favorite, but they’re not usually healthy. However, this recipe keeps it fun while making it more nutritious.

Find out how to make it here.

15. Slow-Cooker Chicken Noodle Soup

This classic comfort meal can be ready when you walk in the door. All you have to do is add noodles, and it’s ready to serve.

The recipe can be found here.

16. Cheesy Chicken and Rice Casserole

This usually takes a little over an hour, but the preparation time is only 30 minutes. You’ll love how easy it is, and the cheesy rice is sure to please.

Find the recipe here.

17. Crockpot Rotisserie-Style Chicken

Skip the checkout line and have a rotisserie-style chicken ready at home. A staple in many quick meals, you might find this family meal recipe among your most-used.

Get the recipe for this flavorful chicken here.

18. Santa Monica Street Tacos

Named after a simple taco found on the streets of California, you’ll be surprised that something with only a few ingredients can be so flavorful. Your kids will surely enjoy them.

Find the recipe here.

19. Pizza Pasta Salad

Enjoy the flavor of pizza without the hassle of making a crust. Use a fun pasta shape to make this even more appealing to your family, especially kids.

Try it tonight. Get the recipe here.

20. Slow-Cooker Lasagna Soup

Everyone loves lasagna, but it can be time-consuming and messy to make. However, this soup version has the taste you want but with the ease of a crockpot.

Get the recipe here.

Bonus: 3 Simple Ways to Make Meals Healthier

Eating healthy doesn’t have to take a lot of money, time, or thought. Any improvements are a big step in the right direction.

Here are three easy ways you can make meals healthier for your family.

1. Lose the Sugar

Are you looking to improve your health? Cut processed sugars from your diet—the more, the better, and that includes artificial sweeteners.^[1] Why? Studies show that sugar increases the risks for weight gain, heart disease, acne, type-2 diabetes, depression, cancer, fatty liver disease, cellular aging, and low energy levels.^[2]

2. Avoid Highly Processed Foods

Many processed foods are fine to eat. Even fresh fruit and vegetables go through some processing to stay fresh longer. However, highly processed foods have added salt, sweeteners, saturated fats, preservatives, and artificial colors. These types of food have been linked to heart disease, diabetes, and high blood pressure.^[3]

3. Replace Simple Carbs for Complex Carbs

Lowering daily carbs can do wonders for your health. Studies show that low-carb diets lead to lower insulin levels, lower bad cholesterol levels, visceral fat loss, weight loss, reduced appetite, and can be therapeutic for many brain disorders.^[4]

When eating carbs, choose complex carbs over simple carbs. Simple carbs, such as white flour, rice, and degermed cornmeal, lack nutrients and spike blood sugar levels. Complex carbs, such as sweet potato, brown rice, and oats, are usually more nutritious and aren’t digested as quickly, giving more sustained energy and less of an insulin spike.^[5]

Enjoy Family Meals With Less Stress!

Dinner can be enjoyable again now that you’re armed with simple and nutritious recipes for your family. These healthy and tasty family meal recipes can help you feel even better about what you serve. Best of all, you’ll have the extra time and energy you saved from cooking and spend more time with your family.

More Healthy Eating Tips

• 10 So-Called Health Foods For Kids That Aren’t Healthy At All
• 15 Healthy Eating Tips From a Professional Health Coach
• These 25 Healthy Meal Ideas Can Be Ready In 30 Minutes or Less

Featured photo credit: Jimmy Dean via unsplash.com