Planning meals for children

A Week of Healthy Kids Meal Ideas (that Actually Work in Real Life!)

Coming up with ideas for what to feed the kids from breakfast through dinner (and those snack times in between!) can feel like such a challenge. To help, here are 7 days worth of healthy kids meal ideas for some inspiration.

Kids Meal Ideas

I know firsthand how it can often feel like you’re totally out of ideas for what to make the kids each day. The endlessness of feeding a family is real! Thankfully, I also know that simply seeing new ideas can help bust any of us out of a rut—so these seven sample days worth of kids meal ideas are here to help.

I’ve included a breakfast, morning snack, lunch, afternoon snack, and dinner for each day of a sample week. These are real meals and foods that I’ve served to my middle kiddo when she was two years old, so know that you may need to adjust the specifics of how a food is served or the serving size for your own child.

(You can also find some of my go-to shortcut toddler recipes here. )

TIP: I hope this is implied, but OF COURSE sub in similar prepared or purchased foods if and when you can’t make everything homemade.

How to Plan Kids Meals Step-by-Step

Before we jump into the specifics of each meal, here are a few tips to keep in mind when it comes to planning out kids meals.

1. Aim for variety over the course of the day and the week. Some days your kids may want more of one food group and that’s okay if you adjust what comes on days after to help balance their nutrition without forcing them to eat certain foods.
2. Trust that your child knows their own hunger levels and don’t push extra bites if they truly aren’t hungry. (They’re the only ones in their bodies!)
3. Stick to a set schedule of meal times and aim to avoid letting them graze in between. This is the best way to ensure that they’ll actually be hungry for meals. Adjust the schedule if the kids are consistently hungry before it’s time—or try an easy appetizer of raw fruits or veggies before dinner if that helps.
4. Depending on where your kiddo is with growth, hunger, and activity level, they may need or want a bedtime snack. That’s okay as long as they aren’t skipping dinner to get to a snack they prefer. If that’s happening, make the bedtime snack super boring—like a banana! Or save the rest of their dinner and offer it to them if they say they’re hungry before bed.

TIP: Keep the personality of your child in mind and adjust any advice accordingly. Every kiddo is unique and may react differently to different scenarios. There’s no perfect here!

Kids Meal Ideas: Day 1

Swap in leftover homemade pancakes from the weekend or pick up a low sugar frozen waffle. I like Kashi or Vans brand.

• Breakfast: Banana Pancakes or waffles (homemade, leftover, or frozen from the store), milk, extra sliced banana
• Morning Snack: Homemade Granola Bar (or a store bought one) with optional milk
• Lunch: Spinach and Cheese Pizza Roll, fruit and cucumbers
• Afternoon Snack: Strawberry Banana Smoothie with Cauliflower
• Dinner: Broccoli Pesto Pasta, Pan-Seared Chicken, side applesauce

TIP: Each day should include an iron-rich source to help kids get enough of that nutrient.

Recipes to Try

Banana Oatmeal Pancakes (with Extra Protein)

Very ripe (with brown spots) bananas will give these pancakes the best flavor. Dice them up or serve whole, according to how the kids prefer to eat them.

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Easy Homemade Granola Bars

We like to have these granola bars as a snack or toddler breakfast with milk or a smoothie—and they're an excellent lunch box component too. You can make them plain or choose a flavor to add!

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Favorite Pizza Rolls (with Spinach and Cheese)

Be sure to grease your pan well and roll the dough up fairly tightly around the fillings for best results. (But it's okay if they don't look perfect when they go into the pan!) 

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Strawberry Smoothie with Veggies

Make the simple base recipe or try one of the variations with a veggie and more nutrient-dense add-ins. All are delicious! Freeze the banana ahead of time.

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Easy Broccoli Pesto (for Pasta and Pizza)

This will likely make enough for two meals. You can freeze the leftovers for a future meal. (This recipe was updated to improve the taste and method in April 2019.)

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Kids Meal Ideas: Day 2

Sub in yogurt with granola if that’s easier for you to pull together for breakfast. The muffins work well to make ahead and stash in the fridge to use throughout the week (and into the freezer for future weeks).

• Breakfast: Overnight Oats with Raspberries
• Morning Snack: Spinach Banana Muffin (add milk as needed)
• Lunch: Deconstructed turkey and cheese sandwich, fruit and veggie
• Afternoon Snack: Strawberry Applesauce
• Dinner: 30-Minute Lentil Soup with Cornbread Muffin or crackers

TIP: If your kiddo is hungrier for afternoon snack, add something else to go with the applesauce such as whole grain cereal, crackers, or a cheese stick.

Recipes to Try

Overnight Oats with Yogurt and Berries

This overnight oats recipe makes two toddler-size breakfast portions (or 1 mama-size serving). Double it to make additional servings. 

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Sweet Spinach Muffins with Banana

These healthy muffins taste like a delicious banana muffin, but with the added nutrition of a big handful of spinach. These store well, so you can make them ahead of time and pull them out of the fridge or freezer to serve.

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Easy Strawberry Applesauce

You can use any type of apple you like in this recipe.

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Favorite Lentil Soup with Veggies

I like our lentil soup with the veggies pretty blended in, which is why I chop them finely in a blender or food processor. You can also just chop them with a knife. (Recipe updated August 2020 to saute the veggies before simmering to ensure that there’s no raw onion flavor.)

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Easy Cornbread Muffins

Moist and nutritious, these healthy cornmeal muffins are an easy side, breakfast, or yummy snack.

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Kids Meal Ideas: Day 3

Add 1/2-1 cup of milk to each main meal if desired to round out the nutrients in the day. (It’s okay if your child doesn’t love or drink milk though. They just need 2-3 servings of dairy a day to meet their calcium needs.)

• Breakfast: Baked French Toast, banana
• Morning Snack: Peanut Butter Oatmeal Energy Balls
• Lunch: Mac and cheese with Peas, berries, clementine, pepperoni
• Afternoon Snack: Strawberry Muffin (add milk if needed)
• Dinner: Baked Chicken Tenders with Cheesy Rice and melon

TIP: Sub in freezer waffles or toast for the French Toast if that’s easier for you!

Recipes to Try

Baked Banana French Toast Sticks

You can use any sliced bread that you like. I typically use whole grain or sourdough. You can also bake full slices of bread, then cut into sticks with kitchen scissors. See Notes for allergy-substitutions.

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Peanut Butter Oatmeal Energy Balls

These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers) and it works really well. (Recipe updated slightly in June 2021 to ensure the best texture.)

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Healthy Strawberry Muffins

I love the burst of flavor that the fresh lemon adds to this recipe, so it's worth adding that ingredient if you can. These can be served at room temperature or slightly warmed according to your preference.

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Crispy Baked Chicken Tenders

These crispy Chicken Tenders are fast and versatile. To make these with panko breadcrumbs, use 1 cup and stir ¼ teaspoon salt into the flour before you dredge the chicken.

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Easy Cheesy Rice (with Veggies!)

Choose one veggie to add from the flavor options below according to what you have on hand or what your family likes best.

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Kids Meal Ideas: Day 4

If you want to try a genius shortcut for the eggs, try cooking them in 30 seconds in the microwave!

• Breakfast: Scrambled eggs, berries, milk
• Morning Snack: Cheese crackers (you can do store bought if you prefer), banana
• Lunch: Veggie Hummus, crackers, sliced peach, carrot ribbons
• Afternoon Snack: Cereal, fruit, and milk or water
• Dinner: Bean and Cheese Quesadillas, zucchini, applesauce

TIP: I try to make veggies taste good to me before I serve them to my kids, so add seasoning, sauces, and dips as needed to make sure they are yummy!

Recipes to Try

How to Make Eggs in the Microwave

You can season the cooked egg with a little salt, butter or cheese if you’d like, but it’s very good as is. See the Note about the heat setting when cooking in a microwave.

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Homemade Cheese Crackers

Try to get them about 1/4-inch thick so they bake uniformly. If your milk, cheese, and butter are cold the dough should be easy to roll out between parchment paper. (If the dough seems too sticky, stick it into the fridge for 5-10 minutes.)

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Easy Beet Hummus

This brightly colored hummus is a delicious spread for crackers, toast, or sandwiches. Or it can be served as a dip. You can omit the tahini if needed for an allergy.

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Vegetarian Quesadillas with Beans and Cheese

You can make as few or as many of these easy quesadillas as you like.

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Kids Meal Ideas: Day 5

You can make the oatmeal cups ahead, or try this Blueberry Baked Oatmeal that’s a great breakfast for the whole family.

• Breakfast: Baked Oatmeal Cups; avocado, banana
• Morning Snack: Breakfast bar, fruit
• Lunch: Snack plate and milk or water
• Afternoon Snack: Mango Orange Smoothie with Yogurt
• Dinner: Lentils and rice, melon, cucumbers

TIP: Add a simple snack before bed if needed.

Recipes to Try

Cinnamon Raisin Baked Oatmeal Cups

Transform plain oats into a yummy and easy to eat finger food with this baked oatmeal recipe. You can double the recipe to make more if desired.

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Healthy Breakfast Bars with Jam

Use Sunbutter to make these nut-free. You can cut these into smaller bars if desired. If you want them a little softer, serve them at room temperature rather than chilled.

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Easy Snack Dinner (to Share with the Kids!)

You can do a big family-style platter or individual ones for the kids depending on your preference. Add anything else that sounds appealing and know that the nutrition info will vary according to what you use.

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Favorite Mango Smoothie Recipe

This fresh Mango Smoothie is thin enough to drink through a straw and thick enough to eat with a spoon. And of course, it's super creamy!

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One-Pot Lentils and Rice

Serve this easy family meal with optional toppings according to what everyone likes.

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Kids Meal Ideas: Day 6

I like to make a batch of healthy muffins every week or so to make sure I always have some in the freezer for quick snacks.

• Breakfast: Apple Raisin Oatmeal and milk
• Morning Snack: Mini Banana Muffin
• Lunch: Grilled Cheese with Mashed Butternut Squash, Roasted Broccoli, canned fruit in 100% fruit juice
• Afternoon Snack: Yogurt and cucumber slices
• Dinner: Stir Fry Noodles and veggies, pineapple

TIP: You can quickly cut up noodles for kids with a pair of kitchen shears.

Recipes to Try

Apple Cinnamon Oatmeal with Raisins

You can double this recipe to make a larger batch to warm up and serve throughout the week.

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Sugar-Free Banana Muffins

Be sure to use very ripe bananas (with lots of brown spots!) for the best flavor and natural sweetness. (I updated this recipe December 2020 to ensure the most reliable results. The original version of this recipe is the “Egg-free” option in the Notes if you loved that. In the main recipe, I reduced the oil, added an egg, increased the baking soda a smidge, and reduced the baking time. They’re great!)

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Veggie Grilled Cheese Sandwich (to Share with the Kids)

With just 4 ingredients, including a veggie that blends right in, this Veggie Grilled Cheese Sandwich is a yummy kids lunch to share. It packs extra nutrition in the filling, yet only takes a few minutes to make. Such a great easy meal!

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20-Minute Stir Fry Noodles with Veggies

Try this quick family dinner the next time you're craving healthy comfort food—and want to please the entire family! You can add a protein to this dish if you'd like. See the Notes for options.

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Kids Meal Ideas: Day 7

Green smoothies are a great way to add a lot of nutrients to a snack. Serve it in a cup or a reusable pouch.

• Breakfast: Banana Oatmeal Breakfast Cookies and berries and milk or water
• Morning Snack: Simple Green Smoothie
• Lunch: Deconstructed Kids Salad and fruit
• Afternoon Snack: Chocolate Protein Muffin with milk or water
• Dinner: Instant Pot Butter Chicken, rice, naan with Roasted Zucchini

TIP: Add a side of fruit to dinner if needed/preferred.

Recipes to Try

Banana Oatmeal Breakfast Cookies

You can use peanut butter, almond butter, or Sunbutter in this recipe. Choose creamy unsweetened if possible.

Get the recipe

Simple Green Smoothie

Frozen bananas give the smoothie a creamy, naturally sweet base, though you can make this with a fresh banana as long as the other fruit is frozen. It’s easy to add whatever berries or fruit you have on hand, so customize it for your kiddo. 

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How to Make Kids Salad (They’ll Actually Want to Eat)

Here’s a look at basic templates for making kid-friendly salads. Pick and choose the ingredients you like! (Nutrition info will vary according to the ingredients you use.)

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Chocolate Protein Muffins (With Veggies!)

These simple blender muffins pack a serious nutrition punch and are dairy-free, with a nut-free option. I prefer the flavor of these once they are fully cooled and chilled in the fridge.

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Easy Instant Pot Butter Chicken

Forget takeout—deliver this popular Indian dish to your table instead. Shredded chicken thighs are coated in a rich, buttery sauce with hints of tomatoes, ginger, and garam masala—a messy but very flavorful finger food. Adapted from The Multi-Cooker Baby Food Cookbook.

Get the recipe

Sample Kids Meal Plan

If you’re struggling with when to offer foods and how to time them around activities and snacks, this sample schedule and meal plan will help to give you some ideas.

Tips for Making Family Meals Work for Everyone

Learn more about my overall approach to feeding kids—yet serve the same meal to everyone at the table—in this post on the Division of Responsibility. 

Happy Family Meals

My full service meal planning system, Happy Family Meals, is here to take some of the work out of feeding your family. It’s an easy to use 4-week meal plan with menus, grocery lists, and helpful hints.

It contains weekly menus built on “themes” so you can easily make your own meal plans in future weeks. It’s so helpful for streamlining family meals.

I’d love to hear what your toddler’s favorite meal is right now—or which meal gives you the biggest trouble!

This post was first published August 2018.

Healthy Meal Plans For Kids | Mom Approved

How does a meal plan benefit kids?

It’s great that meal planning can benefit adults by saving time and money. But how can a weekly meal plan benefit kids, too? A meal plan for children promotes more frequent family meals. Studies show that kids who eat family meals on a regular basis adopt healthier eating habits, perform better in school, and have fewer behavioral issues.

Eating more meals at home will help you expose your kids to healthy choices. As a parent, encouraging healthy eating habits early on is important, as it may decrease risk for obesity and chronic disease later in life.

A healthy meal plan for kids also help to establish a mealtime routine. When kids adopt this habit, they tend to snack less and be more in tune with their hunger level. Children who lack routine and graze throughout the day tend to overeat.

For an option that requires almost no work on your end but still provides that healthy start to the morning, our Egg-Cellent Choice is just that: a perfect choice! Kids will love this recognizable and accessible cheesy egg dish that’s paired with our homemade shredded hash browns for a perfectly balanced and delicious breakfast. Packed with protein and low in sugar, this is a dish that fits seamlessly into a healthy meal plan for kids and requires no cooking for those without time to spare in the morning.

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Keeping snacks like fruit, veggies with dip, or string cheese within reach will encourage better choices than things like cookies and candy. Our protein poppers are a perfect snack for kids with a sweet tooth and serve as a great source of protein, fiber, and healthy fats.

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In terms of lunch, if you’re packing one each day then you’re already meal planning for your children! Lunch is a great opportunity for kids to get a serving of veggies or fruit. A side of baby carrots or sliced bell pepper with ranch makes a great addition to a deli meat sandwich on whole-wheat bread. Or, top a delicious salad in your healthy meal plan for kids with shredded rotisserie chicken, cucumber, and cherry tomatoes. For a mess-free version, serve this salad as a filling in a whole-wheat pita.

Our favorite go-to lunches at Yumble include our Cheesy Quesadilla. Integrate this dish as part of your kids’ weekly meal plan and rest assured they’re still getting a wholesome meal made with all natural cheese, farm fresh kale, and a corn tortilla. The pineapple rice with peas and carrots is an easy way to hide veggies in your kids’ lunches in a way they’ll still love.

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We also love our Turkey Cheddar Pinwheels, which are served with edamame, apricots, and honey mustard for dipping. These are an obvious fan favorite in a fun shape that kids love eating, and have that healthy kick with antibiotic-free and hormone-free turkey slices rolled with all-natural cheddar cheese in a whole wheat tortilla.

Include these tasty and healthy choices in your next weekly meal plan for kids to save yourself some work!

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Save time on your kids’ dinner with a meal plan

The best way to start a weekly meal plan for kids’ dinner is to transform meals that your family already loves. For burger night, choose a whole-wheat bun and serve baked sweet potato fries as a side, and strawberries with a little whipped cream as dessert.

Pizza night can be part of a healthy meal plan for kids, too. Simply serve pizza with a salad, or top slices with plenty of veggies. Or, try our protein-packed Pizza Stacker. This is made with all natural tomato sauce, mozzarella cheese, and our homemade naan-style bread. Kids will love the interactivity, and you’ll love how easy it is to get dinner on the table.

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You can also consider using leftovers for dinner. It’s an easy way to create kids meals without the extra effort of brainstorming three different meals for each day.

Utilizing leftovers will also limit your time in the kitchen. If your family isn’t a fan of eating the same meal twice, think about ways to repurpose your leftovers. For example, serve leftover grilled chicken on a salad or shred it and serve on tacos. Make leftover burgers more exciting by crumbling the patties and using the beef in baked whole-wheat spaghetti or stuffed peppers. These are all options for making a weekly meal plan for kids much easier to manage instead of trying to cook a new dish every night.

Remember, we’re here to help, too. Save time and make a meal plan for children that is stress-free by including meals from Yumble. Our menu is full of meals that your kids will love, and provides the variety and nutrition they need. Get started and pick the options that work best for your family to see just how easy a weekly healthy meal plan for your kids can be.

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Special baby food

The main difference between baby food is the growth of the child's body. That is, a baby needs more protein than an adult. Knowing about it many adults make the mistake of focusing on creating a high protein diet, although even ordinary protein foods consumed by adults contain

more protein than breast milk.

Another feature of baby food is that children are very mobile in different from adults. Greater mobility of the child's body contributes to exchange normalization. If children are forcibly restricted in their movements, this provokes insufficient secretion of growth hormones, diseases, and as a result - developmental delay.

Due to the high metabolic rate, children, unlike adults, are able to absorb significantly more sweets without much harm to themselves. However, they should not be encouraged to do so. Although sweet foods are natural origin are very beneficial for the child.

The most important feature of baby food . Regulatory mechanisms in the child's body controlling the inflow and outflow of energy, function perfectly. His The body knows exactly what food and in what quantities it needs. However, if there is an abundance of deliciously cooked (with spices, fried, fatty and etc.) and sweet dishes, the appetite will be coordinated by the tongue, and not by the physiological need.

A number of general rules can be identified - recommendations to which it makes sense to listen in order to provide the child with the right diet.

1 baby food rule - diet

Proper nutrition of the child involves the absence of strict dietary compliance.

What kind of lunch if you need to launch a rocket or put a doll to bed sleep? Such matters are as important for a child as love is for an adult, interesting work, rest. Children are tiny but full-fledged people who are still in need of care.

In addition, when there is no feeling of hunger, then eat the body is not yet ready to eat, eat without pleasure, therefore food won't go well. When hungry, the baby will ask for it. And there is no problem in that the child ate instead of three, two or five times a day. If food normal and do not use violence against the child, then there will be neither malnutrition nor overeating.

2 baby food rule - non-violence In most cases, the child is persuaded to "eat for dad, grandfather, mother, etc.", or they simply order "until you finish eating, you won’t get up from the table." And if we imagine how we would feel in such a situation? The baby's body does not need food at the moment, so he does not want to, only Total. Appetite may arise after some time, and there is no point in being offended. However, the appetite should be for natural products - porridge, potatoes, apple, milk, not sweets and cookies. In some cases, however, there are whims and tricks.

3 baby food rule - diseases
Separately, it is worth dwelling on proper nutrition children with diseases. very wide the practice of "feeding" sick children is practiced. There is an opinion that this gives the body extra energy to fight the disease.
Paradox - in following: the body really needs strength, it mobilizes all the resources to restore the shattered balance. And the patient has no appetite because all the energy is directed to the fight against the disease, and it simply does not remains on the process of digestion. Animal instinct is at work here. is aimed at survival, and no food simply "climbs". For example, patients animals do not touch food, even if it lies in front of their noses.
And force-feeding for medicinal purposes directly harm the child.

Preferably, offer him hot drink - tea with honey, warm fruit drink, etc.

Rule 4 - freedom in everyday nutrition

In terms of everyday nutrition, it is better if children have choice of products. Thus, the problem itself is solved nutritionally balanced flax substances and dietary calories.

Based on long-term observations, it was found that with the presence of freedom of choice, children at the level of intuition or subconsciousness are able to create a menu that will be the best in every respect. adult function here - to orient the child in relation to the correct combination of products.

5 rule - fruit

Children can eat fruits without any restrictions, it is almost impossible to overeat them, and they are very useful. But if the child refuses, no need to force. With a lack of any mineral or vitamin, the child himself will ask he needs an apple or even greens.

It is only necessary to coordinate the combination of fruits with other products. These combination rules are objective for both children and adults. If the products are combined correctly, healthy children will lack gas emission, the stool will be odorless with a normal consistency, the tongue will be red and clean.

6 children's rule nutrition - protein food

Protein food should be given to the child 1-2 times a day for desire, but do not worry if he prefers rice or potatoes instead of cottage cheese or pea porridge. But an excess, like a lack of protein, can lead to unpleasant consequences.

You should not teach a child to sausage, because it unnatural food that deceives the taste organs. From natural products origin, the child should be able to choose from what they eat adults.

7 baby food rule - dairy products
Milk, curdled milk, kefir, yogurt represent makes great food for kids. However, they should not be combined with starches. A child at the age of one and a half should not be fed with cereals for milk. The best option is milk and dairy products (room temperature) give as a separate meal. good variation is a combination of cottage cheese with tomatoes (carrots) with kefir, yogurt or milk.

8 baby food rule - sweets

If you feed your child with sweets, then definitely not after eating. Better just give half an hour - an hour before the main meal. As a rule, they always give after.

Sweet is really necessary for the children's body. Sweets natural origin - fruits, honey, dried fruits cover the needs child's body.

In case of painful conditions, reduced immunity, good options will offer him soaked dried fruits, fruits, melons, watermelons and hot drinks. And no more dishes and products. Several of these days month will replenish the resources of the child's body.

9 baby food rule - water

Water should be given as much as how much the child wants. The best is melt water. It is advisable to gradually teach the child to drink a quarter - half a glass of water. after waking up in the morning, 30 minutes before the main meal and before going to bed, in the evening.

10 baby food rule

Children should not be prohibited from playing, running, and especially not worth persuading them to lie down. Because children almost never they eat for the future, unlike adults, do not "jam" their sorrows, boredom and bad mood. And as a result, they don't overeat. Such mobility after eating is not will cause no harm to health.

Responsible under the SPR
E.S. Granchakova

Payment for meals and information about the child's attendance at school, kindergarten or college. Moscow public services

Conditions for receiving services on the website

The service allows you to get information about when a child is at school, kindergarten or college, how they eat in the school cafeteria and canteen, as well as plan an order for a child's hot meals, replenish his personal account and control his expenses and purchases in the canteen.

• Who can apply for the service

  Parents (legal guardians) whose children attend school, college or kindergarten.

  Proxies added by the parent (legal guardian) to the number of child's representatives.

  The data of the legal representatives of children (full name and mobile phone number) must be previously entered into the information system "Access and meals" at school, college or kindergarten when connecting the information service.

• Service cost and payment procedure

  The service is provided free of charge. Connection to it occurs automatically if the following conditions are met:

  1. Registration by a legal representative (principal) at a school, college, kindergarten Application for information connection.
  2. Availability of a personal account on mos.ru.
  3. The phone number indicated in the application for informing connection coincides with the phone number recorded in the personal account.
  Other authorized persons will gain access to the service if: a) the principal issues an electronic power of attorney on the mos.ru portal and b) the authorized person has a personal account on the mos. ru portal.

• Terms of service provision

  Constantly throughout the school year

• The result of the service

  After linking the child's personal account to your personal account on the mos.ru portal, you will have access to the "Attendance and meals" page of the "View information about attendance and meals at school, kindergarten, college" service, where you can view the information:

  1. About all the facts of your child's passage to school, college.
  2. Who and when from the legal representatives of the child brought to the kindergarten and took him away from the kindergarten.
  3. About a set of free food rations at school (if he has this benefit).
  4. On the composition of hot meal rations in the school canteen and buffet products for a fee
  5. About the history of operations on the personal account of the child and the current balance of funds.

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