INDIANAPOLIS (WISH) — October is Eat Better, Eat Together Month, encouraging families to make time for shared meals. But for busy households, the challenge often is finding something everyone will eat while getting dinner on the table quickly.

Registered dietitian Gillean Barkyoumb, MS, RDN, owner of What’s for Dinner Club, said family meals don’t have to involve elaborate planning or complicated recipes.

“Eating together is about more than nutrition,” Barkyoumb said. “It’s about being connected with our friends and family, and it doesn’t have to be complicated. With a few convenient and delicious options on hand, you can make mealtime easier so you can actually enjoy your time together.”

Building blocks for family meals

Barkyoumb, a mother of three and co-founder of Expert with Influence, a media training program for health professionals, recommends keeping nutrient-dense staples on hand that can be used in multiple meals.

Dairy milk is one option. Barkyoumb said it provides calcium, vitamin D and complete protein, nutrients that support bone health and development. Whole, lactose-free and chocolate milk provide those nutrients while offering a lower-cost option compared with many supplements.

For snacks and sandwiches, Izio’s Real Sourdough breads use long fermentation and can be used for customizable lunch boards, toast toppings and after-school snacks. The breads are Non-GMO Project Verified.

Bush’s Baked Beans can add fiber and protein to tacos, bowls, salads and chili. Varieties including brown sugar hickory and original can be served as a side dish or used as the base of a meal. Barkyoumb highlighted sweet and spicy baked beans with chicken and savory sausage and bean supper as family favorites.

Campbell’s Protein Soups offer another quick option, with 20 grams of protein per can. The soups are made with slow-simmered bone broth and white meat chicken. Five varieties are available, including Italian-style wedding, home-style chicken and rotini, and lemon pepper chicken.

A meal playbook for busy weeks

Barkyoumb’s Family Meal Playbook focuses on making small changes that can make family meals easier.

• Breakfasts and snacks: Smoothies, overnight oats and grab-and-go options can help simplify busy mornings.
• Lunches: Toasts, sandwiches and simple lunch boards allow family members to customize their meals.
• Family favorites: Beans can serve as a versatile ingredient in tacos, bowls and salads.
• Weeknight dinners: Soups, casseroles and skillet meals can help reduce preparation time.

Barkyoumb said families don’t need to share every meal to make a difference. Even sitting down together once a week can create an opportunity to reconnect.

Barkyoumb’s nutrition background

Barkyoumb has more than a decade of experience in nutrition and media. She has contributed to EatingWell and Good Housekeeping, where she serves on the Medical Review Board, and has appeared on ABC, NBC and FOX.

She has also partnered with brands including ALDI, Ninja Kitchen, General Mills and NOW Foods.

Through What’s for Dinner Club, Barkyoumb shares what she calls “no-recipe recipes,” which focus on simple strategies designed to eliminate guesswork and help families feel more confident in the kitchen.

Families looking for meal ideas and nutrition tips can visit TipsOnTV.com or follow Barkyoumb on Instagram at @itsgillean.