The PEACE Framework: Simplify Mealtime for Your Multivore Family

Ever feel like mealtime turns into a juggling act—trying to please your vegetarian teen, your picky toddler, and your omnivorous partner all at once? You’re not alone. As a dietitian and a mom, I’ve been there. The nightly dinner dilemma can leave anyone feeling overwhelmed and exhausted.

That’s why I created the PEACE Framework—a simple, five-part approach to meal planning designed to take the stress out of family dinners, no matter how diverse your household’s dietary needs.

What does PEACE stand for?

• Protein-packed meals that meet vegetarian nutritional needs.
• Easy recipes that fit into busy schedules.
• Affordable ingredients that won’t break the budget.
• Customizable options for kids, vegans, and omnivores.
• Engaging strategies to get everyone excited about dinner.

With the PEACE Framework, you’ll finally be able to:

• Save time with a plan that actually works.
• Avoid stress at dinner when everyone has different preferences.
• Feel confident that your meals are balanced and nutritious.
• Enjoy mealtime instead of dreading it.

Ready to discover how the PEACE Framework can transform your family dinners? Let’s dive in!

Why You Need a Framework for Family Meal Planning

If you’ve ever found yourself staring at the fridge at 5 p.m., wondering how to make dinner happen, you know the struggle of family meal planning.

It’s not just getting food on the table—it’s ensuring everyone feels satisfied and cared for. But the challenges can feel endless:

• Time Constraints: Busy schedules leave little room for complicated recipes or lengthy prep work.
• Picky Eaters: From toddlers who refuse anything green to teenagers with ever-changing food preferences, pleasing everyone can feel impossible.
• Dietary Conflicts: Balancing vegetarian, vegan, and omnivorous needs in one meal often requires more creativity (and energy) than you have at the end of the day. And don’t even get started on food allergies.
• Budget Pressures: Rising food costs mean every dollar counts, and the pressure to eat healthy without overspending is real.

Traditional meal plans often promise solutions but fall short in practice. They might offer a pre-set list of recipes that don’t account for your family’s unique needs or rely on ingredients that aren’t budget-friendly or easy to find.

Plus, most plans aren’t built to adapt to multiple dietary preferences, leaving you back at square one.

Finally, no one can create a meal plan encompassing everything you need: preferences, cooking ability, access to food, schedules, cultural influences, and more are likely not addressed in a random meal plan you can find online.

That’s where the PEACE Framework shines.

It’s not just another meal plan—it’s a strategy. By focusing on Protein-packed, Easy, Affordable, Customizable, and Engaging meals, it helps you:

• Save time with recipes that fit your schedule, needs, and preferences.
• Tackle picky eating with customizable options and techniques to encourage exploration and excitement about food.
• Manage dietary conflicts by creating meals that satisfy everyone at the table.
• Stay within your budget with practical, affordable ingredients and utilizing leftovers.

With the PEACE Framework, you’re not just planning meals; you’re solving problems. It’s a flexible, realistic approach that turns mealtime stress into something you can actually look forward to.

The PEACE Framework in Action

Let’s break down how each part of the PEACE Framework works in real life so you can see just how doable—and transformative—it is for your family dinners.

Protein-Packed

Protein is a cornerstone of any balanced diet, especially for vegetarian and multivore households. It helps with energy, muscle repair, and overall nutrition, but finding protein-rich, vegetarian-friendly options can feel intimidating.

Top Vegetarian Protein Staples

Finding protein-rich ingredients that suit everyone in your family doesn’t have to be complicated. These staples are not only packed with protein but also versatile enough to work in a variety of meals:

• Beans and Lentils: Affordable and packed with both protein and fiber, these staples are a must. Lentils cook quickly and are perfect for soups, stews, or salads. Canned beans like chickpeas or black beans are convenient and can be added to nearly any dish.
• Tofu and Tempeh: These soy-based proteins are incredibly versatile and easy to cook. Tofu’s mild flavor makes it great for absorbing marinades, while tempeh’s nutty taste works well in stir-fries and sandwiches.
• Eggs: A powerhouse of protein and choline, eggs are quick, budget-friendly, and perfect for any meal. Hard-boil them for snacks, make a frittata, or top a grain bowl with a sunny-side-up egg.
• Greek Yogurt and Cottage Cheese: These are excellent sources of protein that can be used in both savory and sweet dishes. Use them as a creamy base for dips, dollop onto soups, or enjoy as a simple snack.
• Quinoa: A complete protein (meaning it contains all essential amino acids), quinoa is a nutritious base for salads, grain bowls, or as a replacement for rice.
• Other Grains: whole grains aren’t given enough credit for their nutritional content. Compared to their refined counterparts, they have more protein, B vitamins, fiber, and phytochemicals. While not a “complete” protein, having a varied diet will cover any gaps.

(For a full list of vegetarian staples and how to use them, check out my post on Vegetarian Staples.)

Actionable Steps for Adding Protein

Adding more protein to your meals doesn’t have to mean complicated cooking. Here are some quick and effective ways to incorporate these staples into your weekly routine:

Batch Cook for the Week
Cook a big pot of lentils, chickpeas, or black beans on Sunday and store them in the fridge. Use them in soups, salads, wraps, or even as a quick snack with some seasoning.

Vary Your Proteins
Many sources of vegetarian protein are low in certain amino acids. Eating a variety of protein sources ensures that you get all the nutrition you need. For instance, grains and legumes create a complete protein so you can serve rice and beans together or pair quinoa with lentils in a salad.

However, you don’t have to eat these different protein sources in 1 meal, so you could have black beans on your salad for lunch and brown rice on the side for dinner.

Double Up
Boost the protein content of your meals by combining staples. Add baked tofu AND cashews to stir-fries or sprinkle roasted edamame on top of quinoa bowls.

Protein for Multivore Families

Protein staples are perfect for bridging the dietary gaps in multivore households. Looking at the above list, here’s how these staples might fit in:

Vegetarians: Make these proteins the star of the plate with creative seasonings and pairings.

Vegans: Swap out dairy-based options for plant-based alternatives, like cashew cream or almond-based yogurt. Remember that some alternatives (such as almond milk or jackfruit “meat”) may not have the same amount of protein as the product they’re imitating)

Omnivores: Add a side of grilled chicken, fish, or even ground beef to complement vegetarian staples without creating separate meals. These can be made ahead of time (preferably by the person who wants them).

Protein-Rich Meal Example

Start with a hearty lentil soup, rich in protein and fiber.

Toppings: Customize for each family member:

• Shredded cheese or a dollop of Greek yogurt for vegetarians.
• Grilled chicken or crumbled bacon for omnivores.
• Avocado slices or a drizzle of tahini for vegans. Or anyone, really. These add flavor for everybody.

This flexible approach ensures everyone enjoys the same meal with just a few easy tweaks.

Easy Recipes

Let’s face it—weeknights can be chaotic. Between work, school, extracurriculars, and downtime, there’s often little time left for cooking. That’s why easy recipes are critical in the PEACE Framework. They help you:

• Save time with fewer steps and minimal prep.
• Reduce stress by keeping cleanup manageable.
• Stay consistent with your meal plan, even on the busiest days.

Simplicity doesn’t mean sacrificing nutrition or flavor—it’s about finding practical solutions to serve balanced, delicious meals without a fuss.

Sometimes, that means using a one-pot recipe; other times, it’s simply baking potatoes alongside dinner to use for the rest of the week. Or using a bagged salad to cover your vegetable needs.

Convenience food doesn’t always mean unhealthy foods.

Tried-and-True Recipe Examples

1. Slow Cooker Vegetarian Chili
   • What It Is: A hearty chili loaded with beans, tomatoes, and veggies like sweet potatoes and bell peppers. Season with cumin, chili powder, and smoked paprika for a warming, flavorful dish.
   • Why It Works: Everything cooks in one pot, meaning fewer dishes and more flavor as the ingredients simmer.
   • Customizable Add-Ons: Top with shredded cheese or sour cream for vegetarians, avocado slices or nutritional yeast for vegans. Top with a bit of seasoned ground beef for omnivores. Personally, I LOVE crumbled Cheeze-Its on this!
   • By now, y’all know I love my slow/multi-cooker. It’s so handy for when you know it’s going to be one of THOSE days.
2. Sheet-Pan Dinner
   • What It Is: Toss cubed potatoes (or gnocchi) and whatever other veggies you have on hand with olive oil, salt, and your favorite spices. Add marinated tofu or chickpeas to the same pan. Roast at 400°F until golden and tender, then drizzle with tahini or yogurt sauce.
   • Why It Works: It’s a hands-off meal that requires minimal prep and cleanup. Plus, the whole family can enjoy the same dish with just a few tweaks.
   • Customizable Add-Ons: Serve over quinoa or rice, and let omnivores add grilled chicken or shrimp on top.
   • If you need more guidance, try my Roasted Gnocchi Sheet Pan Dinner or my Tropical Sheet Pan Tofu.
3. No-Cook Mediterranean Platter (or Cheese Plate Night!)
   • What It Is: Perfect for nights when cooking feels like too much. Arrange hummus, pita bread, sliced veggies (like cucumbers and bell peppers), olives, and a protein like hard-boiled eggs or marinated tofu on a large platter.
   • Alternatively: Choose those “ends” of the cheese that some grocery stores sell at a discount. 3-4 of those, mixed nuts, whole grain crackers, some grapes or berries, and a veggie tray, and you’ll have yourself a fun, no-cook, balanced meal.
4. Baked Potatoes
   • Reheated baked potatoes are great for the gut. I often have these mashed with sharp cheddar, Greek yogurt, and something crunchy for lunch when I don’t have any leftovers or if my IBS is flaring.
   • Have a bit of leftovers? Throw them on a potato. It’ll taste great, and fill you up for hours.
5. Quesadillas
   • The ultimate in easy, customizable meals. Use a whole-grain or high-fiber tortilla, add cheese and seasoning, and serve with a side salad.
   • You could also add beans or leftover veggies to the filling to bulk it up.
   • Make a mash-up: Cheeseburger quesadillas are sure to be a hit!
6. Pasta Night with a Twist: Whole-grain or chickpea pasta for added protein.
   • Toss with store-bought marinara or pesto, roasted veggies (frozen or batch-prepped!), and a sprinkle of Parmesan or nutritional yeast. Serve with meatballs for omnivores or sautéed mushrooms for vegetarians.
7. Build-Your-Own Flatbreads: Naan or pita bread as the crust.
   • Add marinara sauce, cheese, veggies, and beans or lentils.
   • Add pepperoni for omnivores, or swap cheese for vegan mozzarella. Tzaziki or Alfredo sauce works well, too.
8. Breakfast for Dinner: eggs take almost no time to cook!
   • Frozen biscuits and protein waffles take almost no time to get ready.
   • Wash and cut up some fruit, and you’re good to go!
   • If you want Brinner, but with more pizzazz, try a Vegetarian English Breakfast.
9. Freezer Meals
   • If all else fails, utilize your freezer stock. I keep frozen French fries, seasoned veggie mixes, and vegetarian “chicken” nugget alternatives in my freezer for precisely this reason.
     • Sometimes, I’ve been taking care of someone sick, or I’ve had a lot of clients, or I simply couldn’t make it to the grocery store.
     • These are often the meals that make my kiddos the happiest. Go figure.

Low-Effort Batch Cooking to Simplify Your Week

Batch cooking doesn’t mean making five trays of the same recipe. It’s about prepping flexible ingredients while you’re already in the kitchen:

• Bake While You Cook: Roast a tray of potatoes or sweet potatoes while making dinner. Use them later in the week as a base for stuffed potatoes or cut into chunks for salads or hashes. This does double duty, as cooked and cooled potatoes form resistant starch, which is fabulous for the gut.
• Make Extra Grains: Cooking rice or quinoa for dinner? Double the amount. Store the extras to toss into stir-fries or grain bowls throughout the week.
• Cook Double Protein: Marinate and bake a big batch of tofu or tempeh. Use it in sandwiches, salads, or wraps for quick, easy meals.

This isn’t about meal prepping—it’s multitasking to make future meals easier while still enjoying the variety and the simplicity of tonight’s dinner.

Tools and Resources for Easy Recipes

• Slow Cooker or Instant Pot: Perfect for hands-off recipes like soups and stews.
• High-Quality Sheet Pan: A kitchen essential for easy roasting.
• Air Fryer: I love my Ninja, but there are smaller and cheaper options out there, too!
• Go-To Recipe Guides: For inspiration, check out my Vegetarian Staples post for simple ingredient ideas and recipes that work for multivore households. Pinterest is also fabulous for this.

Affordable Ingredients

You don’t need a gourmet budget to serve nutritious meals. The PEACE Framework is designed to make the most of your grocery dollars.

It is a common misconception that eating healthily is expensive. This likely comes from stores such as Whole Foods and the misguided idea that organic produce is essential. But a can of beans is less than a dollar.

There are a few basics to making your food budget go as far as possible

• Don’t spring for organic. There’s nothing wrong with organic foods; except their price. But don’t let the EWG and other “influencers” make you fear conventionally grown foods.
• Price shop. If you have the option, take the time to figure out which stores have the best prices.
  • For instance, Sprouts has cheaper produce than Walmart, and it lasts longer.
  • Aldi’s prices are cheaper, too, but many have to be bought in larger quantities than my family can eat before they go bad, so we waste food.
  • Walmart and Winco generally have the best prices for other items, such as staples, cleaners, and containers.
• Buy generic. Most, but not all, store brands are identical or very similar to the name brands. There are exceptions. For instance, I use Fage 2% Greek yogurt because none of the store brands where I shop have the consistency that Fage does.
• Buy canned or frozen. Produce is generally cheaper and more nutritious if it is bought frozen or canned, especially if that item is out of season locally. And they last a super long time.
• Make budget swaps in recipes. For example, brown rice is cheaper than quinoa.
• Reduce food waste
• Buy staples in bulk. On the flip side, if you only need a very small amount, you are likely better off getting this from a bulk bin rather than buying more than you need off the shelf.
• Prioritize staples.

Let’s dig into some of these further.

Budget-Friendly Swaps for Common Ingredients

Swapping expensive items for budget-friendly alternatives is a great way to save money while keeping your meals nutritious and satisfying:

• Fresh Beans → Canned Beans or Dried Beans: Dried beans are the most cost-effective option and can be batch-cooked and frozen for later. Canned beans save time and are still affordable.
• Fresh Vegetables → Frozen Vegetables: Frozen veggies are often picked at peak ripeness and flash-frozen, making them a nutritious and economical choice, especially for out-of-season produce.
• Specialty Grains → Bulk Staples: Swap pricier grains like farro or couscous for brown rice, barley, or oats. To further reduce cost, purchase these from bulk bins rather than off the shelf.
• Realistic Mock Meats → Affordable Plant-Based Alternatives: Replace pricier items like Beyond Meat with tofu, tempeh, lentils, or eggs. These are usually lower in saturated fat and all, but the eggs have fiber, too.
• Meat Alternatives → Textured Vegetable Protein (TVP): TVP is an inexpensive, shelf-stable source of protein that works in tacos, chilis, and pasta sauces.
• Pre-Packaged Salads → Whole Veggies: Buy whole heads of lettuce, spinach, or kale instead of pre-washed salad bags to save significantly.
  • Caveat: if you can’t get through the entire amount you buy, it may still be cheaper to buy the packaged salads.
• Nut-Based Cheeses → Nutritional Yeast or DIY Options: Nutritional yeast provides a cheesy flavor for a fraction of the cost.
• Specialty Sauces → DIY Versions: Whip up your dressings and sauces with pantry staples like olive oil, vinegar, and soy sauce.

Tips to Reduce Food Waste

Cutting waste is just as important as finding budget-friendly ingredients—it ensures you’re getting the most out of every dollar spent.

• Plan for Overlapping Ingredients:
  • Example: Use spinach in a stir-fry one night, in wraps the next, and blend what’s left into smoothies.
  • Example: Roast a large batch of sweet potatoes to serve with tacos, grain bowls, and soups.
• Repurpose Leftovers Creatively:
  • Turn roasted veggies into a soup or grain bowl.
  • Use leftover chili as a topping for baked potatoes. Or cook off the excess liquid and use it for sloppy joes.
  • Make quesadillas with odds and ends like cheese, beans, and cooked veggies.
• Store Food Smartly:
  • Freeze ripe bananas for smoothies or baking.
  • Store herbs in jars with water to extend their freshness.
  • Use airtight containers to keep grains and beans fresher for longer. Tip: Sprinkle a bit of water on these when reheating in the microwave.
• Embrace “Imperfect” Ingredients:
  • Look for discounted “ugly” produce or clearance items that are still perfectly good to eat.

Budget-Friendly Recipe Example

“Fridge Clean-Out” Vegetable Soup

• Base: Start with a broth (vegetable or mushroom) and add canned tomatoes for flavor.
• Veggies: Use whatever you have on hand—fresh, frozen, or even slightly wilted vegetables.
• Protein: Toss in a can of beans, lentils, or diced tofu.
• Grains: Add cooked rice, pasta, potatoes, or quinoa for bulk.
• Seasoning: Finish with dried herbs and spices like garlic powder, thyme, or paprika.

Why It Works: It reduces waste, uses affordable staples, and is incredibly adaptable.

Customizable Options

Family dinners often come with a mix of dietary needs and preferences—vegetarians, vegans, kids, omnivores, or picky eaters. Customizable meals help you:

• Avoid the stress of preparing multiple dishes.
• Encourage everyone to eat together with choices that cater to individual tastes.
• Reduce food waste by offering flexible add-ons.

Customizable Meal Ideas

• Taco Night
  • Base: Seasoned beans, lentils, or crumbled tofu.
  • Toppings: Cheese, sour cream, guacamole, salsa, diced tomatoes, or shredded lettuce.
  • Omnivore Additions: Shredded chicken or ground turkey.
  • Vegan Options: Cashew cream or nutritional yeast.
  • Kid-Friendly: Keep some ingredients separate (e.g., plain cheese or guac).
• Grain Bowls
  • Base: Cooked quinoa, rice, or farro.
  • Toppings: Roasted veggies, chickpeas, or hard-boiled eggs.
  • Omnivore Additions: Grilled chicken or salmon.
  • Vegan Options: Add avocado slices and tahini dressing.
• Pasta Night
  • Base: Whole-grain pasta or zucchini noodles.
  • Sauce: Marinara, pesto, or a vegan cheese sauce.
  • Toppings: Parmesan, roasted veggies, or meatballs on the side.
  • Serve with roasted veggies or a salad.

Tips for Streamlining Customization

• Batch-Prep Toppings: Chop veggies, cook proteins, and prepare sauces ahead of time to save time on busy nights.
• Set Up a DIY Station: Lay out all the options buffet-style so each family member can assemble their meal. I find it’s easiest to plate the bulk of the meal for everyone and then allow them to top their own plates.
• Keep it Simple: Stick to 2-4 topping options to avoid feeling overwhelmed.

How to Manage Common Challenges

• Picky Eaters: Offer plain options and let kids assemble their meals from the basics they enjoy.
• Overlapping Ingredients: Choose versatile components like beans, rice, or roasted veggies that can work across multiple meals.
• Leftover Use: Incorporate leftover toppings into lunches, wraps, or soups.

Customizable meals turn dinnertime into an interactive and engaging experience while ensuring everyone’s wants and needs are met. Plus, they’re perfect for using up pantry staples or leftovers!

Engaging Strategies

When family members are involved in mealtime, it fosters a sense of inclusion and makes dinner something to look forward to. This doesn’t just improve participation—it can encourage healthier eating habits and strengthen family connections.

Get Everyone Involved

Engagement starts with giving each family member a role in the meal process:

• Younger Children:
  • Let them pick a veggie or fruit for dinner from a list of 2-3 options.
  • Encourage them to assemble simple components like stacking ingredients for tacos or mixing a salad.
  • Use tools like child-safe knives to help them practice chopping.
• Older Kids and Teens:
  • Assign them tasks like setting the table, stirring sauces, or preparing simple side dishes.
  • Teach them a few basic recipes to foster independence and culinary confidence.
• Adults and Partners:
  • Collaborate on meal planning to ensure everyone’s preferences are considered.
  • Share cooking responsibilities to make dinner prep feel less like a chore.

Make Mealtime Fun

Themed or interactive meals can transform dinnertime into an enjoyable experience:

Theme Nights

• Pasta Party: Offer a variety of sauces (marinara, pesto, Alfredo) and toppings like roasted veggies, grated cheese, or grilled chicken.
• Taco Tuesday: Build-your-own tacos with an array of fillings and toppings (beans, guacamole, shredded lettuce, salsa).
• For breakfast and dinner, serve pancakes, scrambled eggs, and fruit with optional toppings like yogurt or nut butter. Let your kiddos make funny faces or scenes with the toppings.
• Stir-Fry Night: Lay out a spread of cooked rice or noodles, sautéed veggies, proteins (tofu, shrimp, or chicken), and a selection of 2 sauces, such as soy sauce, teriyaki, or peanut sauce.

Interactive Meals

• Build-Your-Own Pizza: Set out pre-made dough, sauce, and toppings like cheese, veggies, and proteins. Let each person create their own mini pizza.
• Hot Pot or Fondue Night: Cook ingredients together at the table for an engaging dining experience. This is best left for after everyone’s past the toddler stage!
• Spring Roll Station: Provide rice paper wrappers, a bowl of warm water for softening them, and fillings like shredded carrots, cucumbers, tofu, and herbs like cilantro or mint. Include dipping sauces like hoisin or peanut sauce. Encourage everyone to roll their creations, depending on their ability.
• Baked Potato Bar: Bake a batch of large potatoes and set out toppings like cheese, sour cream/Greek yogurt, sautéed veggies, beans, or chili. Let everyone load up their potato however they like.

Make it A competition!

There are lots of ways to do this; be creative! I think the easiest would be to pick an “ingredient of the week” and assign each person that can a day to cook.

Have everyone rate the meals on flavor and creativity, with the special ingredient highlighted. After everyone has competed, see who won! The winner can choose the next ingredient or gets to choose Friday night dinner. Whatever keeps y’all excited in this mini “Chopped” competition.

Tips for Success

• Set Realistic Expectations: Keep tasks age-appropriate and don’t aim for perfection—participation is what counts!
• Plan Ahead: Choose themes or activities that align with your schedule and available ingredients.
• Encourage Conversation: Use dinnertime to share stories about the day or discuss interesting topics.

When family members contribute to the meal or its preparation, it creates a shared sense of accomplishment and investment. Themes and interactive meals also break up the monotony of everyday cooking, making family dinners something everyone looks forward to.

The PEACE Framework isn’t just a guide—it’s a way to bring joy and balance to your table. When mealtime works for everyone, you’ll find yourself looking forward to it instead of dreading it.

Real-Life Results

When the Johnson family decided to try the PEACE Framework, they struggled with all-too-common challenges: a vegetarian mom, an omnivorous dad, a picky toddler, and a preteen who claimed to “hate everything green.” Mealtime had become a battleground, leaving everyone frustrated and exhausted.

What Changed
With the PEACE Framework, the Johnsons found a way to approach meals that worked for their family. Here’s what they experienced:

• Less Stress: By using easy, customizable recipes like taco night and sheet-pan dinners, they no longer felt overwhelmed with separate meals for everyone.
• Healthier Meals: The focus on versatile vegetarian proteins like lentils and tofu ensured everyone ate balanced, nutrient-packed dishes.
• Happier Kids: Involving their preteen in choosing toppings and letting their toddler help “decorate” pizzas gave their kids a sense of ownership over their meals.

The Johnsons shared that taco night became a weekly tradition. They use seasoned black beans as the base, lay out a variety of toppings like shredded cheese, lettuce, and salsa, and grilled chicken for dad.

Each family member builds their plate exactly how they like it, and Mom loves how simple and stress-free the meal is to prepare.

The Outcome
Now, the Johnsons look forward to dinner together. “It’s not just about eating anymore—it’s about connection,” Mrs. Johnson shared. “We finally have meals that everyone enjoys, and I’m not stuck in the kitchen all evening!”

Your Turn
The Johnsons’ story shows that the PEACE Framework isn’t just about food—it’s about transforming mealtime into a positive experience for the whole family. Imagine what it could do for you!

Want to see how it works for yourself? Check out the 7-Day Meal Plan to get started!

Ready to Get Started?

Putting the PEACE Framework into practice is simpler than you might think. Here’s a step-by-step guide to help you plan a week of family-friendly meals tailored to your household:

Plan Your Week with the PEACE Framework

1. Start with Protein-Packed Meals
   • Choose at least one protein source per meal as your starting point.
   • Build out the rest of the meal from there. For instance, if you’ve chosen super-firm tofu for Monday night, decide how you’ll season it, then what veggies and complex carbs would pair with that.
     • Example 1: Cook tofu seasoned with an Italian seasoning blend. Pair with roasted broccoli, seasoned with salt, pepper, and garlic powder, then sprinkled with lemon juice. Serve with whole-grain couscous.
     • Example 2: Cut tofu into strips and season with Greek seasoning, garlic and onion powder, salt, and pepper. Warm a whole-grain pita and cut it in half. Stuff the pita half with tofu, sliced cucumbers, roasted bell pepper strips, romaine lettuce, and roasted chickpeas. Serve with a spinach citrus salad on the side.
2. Focus on Easy Recipes
   • Select recipes with minimal prep and cleanup. One-pot meals, sheet-pan dinners, and no-cook options are lifesavers on busy nights.
   • Aim for 3-5 “core recipes” that can double as leftovers or be repurposed into new dishes.
3. Stick to Affordable Ingredients
   • Take inventory of what you already have in your pantry or freezer.
   • Plan meals that overlap ingredients to reduce waste and save money (e.g., carrots for both a stir-fry and soup).
4. Prioritize Customizable Options
   • Opt for meals with flexible components. For example, tacos, grain bowls, or pasta dishes allow each family member to choose their own toppings or mix-ins.
   • Use side dishes like grilled chicken or roasted veggies to cater to different preferences without extra effort.
   • Then, utilize any leftover toppings in another meal later in the week.
5. Incorporate Engaging Strategies
   • Get the family involved in planning and prepping. Let kids help pick recipes or assemble their plates.
   • Plan at least one theme night—like “Pizza Night” or “Breakfast for Dinner”—to keep things fun and interactive.

Ready to Get Started?

Putting the PEACE Framework into practice is simpler than you might think. Here’s a step-by-step guide to help you plan a week of family-friendly meals tailored to your household:

Plan Your Week with the PEACE Framework

1. Start with Protein-Packed Meals
   • Begin by identifying versatile, protein-rich staples like lentils, beans, tofu, or eggs.
   • Choose at least one protein source per meal to ensure nutritional balance.
2. Focus on Easy Recipes
   • Select recipes with minimal prep and cleanup. One-pot meals, sheet-pan dinners, and no-cook options are lifesavers on busy nights.
   • Aim for 3-5 “core recipes” that can double as leftovers or be repurposed into new dishes.
3. Stick to Affordable Ingredients
   • Take inventory of what you already have in your pantry or freezer.
   • Plan meals that overlap ingredients to reduce waste and save money (e.g., carrots for both a stir-fry and soup).
4. Prioritize Customizable Options
   • Opt for meals with flexible components. For example, tacos, grain bowls, or pasta dishes allow each family member to choose their own toppings or mix-ins.
   • Use side dishes like grilled chicken or roasted veggies to cater to different preferences without extra effort.
5. Incorporate Engaging Strategies
   • Get the family involved in planning and prepping. Let kids help pick recipes or assemble their plates.
   • Plan at least one theme night—like “Pizza Night” or “Breakfast for Dinner”—to keep things fun and interactive.

See the PEACE Framework in Action

If you’re looking for a shortcut or want to see the PEACE Framework in action, my 7-Day Vegetarian Meal Plan is the perfect example of how the PEACE Framework comes to life.

Here’s what’s included:

• A Week of Balanced Meals: Recipes designed to save time and reduce stress while being adaptable to your family’s needs.
• Done-for-You Grocery List: No more guesswork—everything you need is already planned.
• Customizable Recipes: Each meal has a recipe with tips to modify for vegans, omnivores, and picky eaters. There are even a few bonus recipes if you’re not feeling one of the planned meals or want dessert!
• Step-by-Step Guidance: You’ll get 2 versions of the 7-day meal plan to see everything at once. Additionally, each day also has its own journal page with space for you to jot down notes (such as the modifications you decided on) and what should be prepped ahead or is being repurposed.

Why This Plan Works

The PEACEful Meals 7-Day Vegetarian Meal Plan is designed to:

• Eliminate Decision Fatigue: You’ll know exactly what’s for dinner each night without having to make a bunch of decisions.
• Save Time: Not only does it give you back your meal planning time, but the recipes are simple, quick, and perfect for leftovers.
• Meet Everyone’s Needs: From picky eaters to protein lovers, this plan has you covered.

Grab Your 7-Day Meal Plan Now and take the first step toward stress-free, family-friendly dinners that everyone will love!

Wrapping it All Up

Family meals don’t have to be a source of stress. In fact, they should work towards reducing stress.

With the PEACE Framework, you have a simple, adaptable approach to meal planning that works for every household member—whether they’re vegetarian, vegan, or omnivorous.

By focusing on protein-packed meals, easy recipes, affordable ingredients, customizable options, and engaging strategies, you can create balanced, nutritious dinners without spending hours in the kitchen or catering to every individual preference.

Now it’s your turn to make dinnertime enjoyable again. Whether you start small with a couple of new recipes or dive in with the 7-Day PEACE Meal Plan, you’ve got the tools and support to make it happen.

Here’s to family dinners that are less about stress and more about connection!

Ready to bring PEACE to your table?
Click here to grab your 7-Day Vegetarian Meal Plan and see the PEACE Framework in action.

About the Author

Jennifer Hanes MS, RDN, LD

Jennifer Hanes MS, RDN, LD is a registered dietitian, mom, wife, and vegetarian in North Texas. She has dedicated Dietitian Jenn to be a source of information, ideas, and inspiration for people like her, vegetarians that live with people with different dietary beliefs and/or needs in a multivore household.

• Jennifer Hanes MS, RDN, LD

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  The Best Vegetarian Sheet Pan Dinner with Roasted Gnocchi
• Jennifer Hanes MS, RDN, LD

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  Quick Cooking Techniques for Busy Weeknights
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  5 Ingredients To Always Have For Easy, No-Cook Vegetarian Meals
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  How Much Protein Is In That?