My advice: For the main course, always make a higher protein, lower carb meal. Examples: Turkey Meatloaf, Chicken Breasts, Lean Steak, Stir Frys etc. Check the recipe index. For the person trying to gain: Large serving of the main, plus a serving of carbs on the side (eg. brown rice). For the person trying to lose, just 1 serving of the main course, plus veggies on the side (no additional carbs like rice). As for the kids, they can have a small portion of the main course, plus rice, then if they have their milk, and fruit for dessert. Hope this answers your question!