Family Meal Planning When Everyone Wants Something Different

One vegan partner, one gluten-free child, one teenager who will
eat only chicken and rice. Cooking three dinners every night is not
sustainable. Neither is forcing one person to compromise on a food
they cannot (or will not) eat.

The workable solution is not a new recipe every night. It is a
different meal architecture: build dinners as modular components and
let each person assemble their own plate.

## Why most family meal plans fail

They plan at the recipe level. Lasagna is a recipe. It does not
accommodate the vegan. Taco night is "tacos." If tacos mean a single
beef-and-cheese filling, it does not accommodate the gluten-free
kid. The recipe level is too coarse.

Plan at the component level instead.

## The build-your-own-bowl (BYOB) architecture

A BYOB dinner has four categories on the table:

1. **A starch:** rice, quinoa, pasta, tortillas, potatoes, corn,
bread. Two options if one is gluten-free.
2. **A protein:** one omnivore protein (chicken, beef, fish) plus one
plant protein (beans, lentils, tofu) prepared identically enough
to share the flavor profile.
3. **Vegetables:** two or three, roasted or raw, dressed simply.
4. **Sauces and toppings:** lots. This is where variety lives.

Each person builds their plate. The vegan grabs plant protein and
sauces. The teen grabs chicken and rice. The gluten-free kid uses
corn tortillas instead of flour.

You cooked one dinner. Everyone ate what they wanted.

## Five BYOB templates that cover most weeks

### 1. Taco night

Starches: flour tortillas, corn tortillas (GF), hard shells.
Proteins: seasoned ground beef or chicken, black beans.
Vegetables: lettuce, tomato, onion, corn.
Toppings: cheese (optional), cilantro, lime, hot sauce, avocado.

### 2. Grain bowl night

Starches: rice, quinoa (both GF).
Proteins: grilled chicken thighs, crispy tofu cubes.
Vegetables: roasted broccoli, shredded carrot, cucumber.
Sauces: peanut sauce, tahini sauce, soy-ginger.

### 3. Pasta bar night

Starches: regular pasta, chickpea pasta (GF), rice noodles.
Proteins: Bolognese, lentil ragu.
Vegetables: roasted zucchini, spinach, cherry tomatoes.
Toppings: parmesan or nutritional yeast, red pepper flakes, basil.

### 4. Flatbread/pizza night

Bases: pre-baked naan, cauliflower crust (GF), tortillas for mini
pizzas.
Proteins: grilled chicken, chickpeas, pepperoni.
Vegetables: bell peppers, mushrooms, spinach, onion.
Toppings: regular mozzarella, vegan cheese, dairy-free pesto.

### 5. Soup + bread bar

Starches: sourdough bread, gluten-free crackers.
Proteins: a hearty bean soup (already vegan, GF) + a meaty chili on
the side.
Vegetables: built into the soups + a green salad.
Toppings: sour cream, cashew cream, chives, hot sauce.

## Prep strategy: Sunday for the week

Sundays:

- Cook one big pot of beans.
- Roast two sheet pans of vegetables.
- Make two sauces from scratch (10 minutes each).
- Portion proteins for the week.

Weeknights become assembly only. A Tuesday dinner is "reheat, plate,
eat" rather than "start from raw ingredients."

## How to handle the teenager

The teen who eats chicken and rice is not a problem to be solved
every dinner. The BYOB architecture accommodates them because
chicken and rice are always on the table. Do not make their
selectiveness the family's problem by cooking around it; let it
dissolve into the shared setup.

## What not to do

- Do not announce "this is the vegan version" or "this is the GF
version." It signals separateness. Just put everything out and let
people build.
- Do not hide substitutions. If you swap ground beef for lentils in
one bowl, say so before anyone bites. Hidden swaps breed mistrust.
- Do not cook three entirely different meals. That is unsustainable
and the resentment compounds.

## Using the app

Build a weekly plan in /meal-plan using component-based recipes
rather than single-recipe dinners. Filter recipes by multiple
dietary tags simultaneously so you can find overlap (GF + vegan,
GF + nut-free). Save component recipes (sauces, roasted-vegetable
formulas, grain cookups) to a "building blocks" collection you pull
from every week.

The goal is not to cook one meal everyone loves equally. It is to
put enough variety on the table that everyone leaves satisfied
without you running three stoves.

## The weekly rhythm that makes BYOB survive

Five BYOB nights + two "anchor" meals is the pattern that works
for most families:

| Night | Format | Prep burden |
|---|---|---|
| Mon | BYOB grain bowl | Low (leftovers) |
| Tue | Anchor family meal (e.g., one-pot pasta, if everyone eats it) | Medium |
| Wed | BYOB taco | Low |
| Thu | BYOB pasta bar | Low |
| Fri | Pizza night (build your own) | Low |
| Sat | Anchor (e.g., shared roast or soup) | Medium-high |
| Sun | Leftovers + Sunday prep | Low for dinner, high for week prep |

The two anchor nights are when you teach the family new flavors.
The five BYOB nights are the reliable, low-conflict base.

## What to stock in the fridge

The BYOB fridge has constant residents:

- Two or three cooked proteins: roast chicken, hard-boiled eggs,
cooked lentils or chickpeas.
- Two or three cooked grains: rice, quinoa, cooked pasta.
- Roasted vegetables from Sunday batch.
- Raw vegetables cut and ready: bell peppers, cucumber, carrots,
cabbage shredded.
- Four to five sauces: vinaigrette, peanut sauce, tomato sauce,
tahini sauce, salsa.
- Two or three dairy and dairy-free options: cheese, vegan cheese,
yogurt, cashew cream.

With this inventory, any BYOB night is 10 minutes of reheating and
plating.

## Handling picky phases

A 6-year-old who refuses anything green is not permanent. Two
rules help:

1. **No separate meals.** They eat from the same table; they just
pick components. No chicken nugget short-order counter.
2. **One required bite of the unfamiliar.** Not a full serving. One
bite, no pressure. Research shows repeated low-pressure exposure
is what eventually flips new foods from "no" to "okay."

Over 6 to 12 months, the set of acceptable foods expands without
drama. The trick is not forcing the change; it is making the
unfamiliar foods routinely present.

## When to break the system

BYOB is a weekday tool. On weekends, a single family meal that
everyone eats together is emotionally important even if someone
makes an exception (the vegan has cheese occasionally, the teen
tries a bite of curry). Ritual beats optimization two nights a
week.