I’ve figured out that the kids eat with the least argument if I make the food something they can assemble and select themselves. We’ve done muffin-tin omelettes, rice with many toppings, salads, tacos, etc. They don’t usually take more than they will eat, and they sometimes end up taking things they wouldn’t normally eat. Winning!
These kinds of meals are a bit more of a hassle to put together and to clean up, but the lack of whining probably makes it worthwhile.