7 Day diet plan for picky eaters
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breasts
Brown rice
Eggs
Spinach
Whole wheat bread
Apples
Greek yogurt
Carrots
Oatmeal
Bananas
Cottage cheese
Salmon fillets
Quinoa
Broccoli
Almonds
Sweet potatoes
Turkey slices
Avocados
Black beans
Blueberries
Hummus
Bell peppers
Tuna cans
Oranges
Whole grain pasta
Baby spinach
Strawberries
Low-fat milk
Green beans
Walnuts
Brown bread
Celery
Greek feta cheese
Diet plan overview
The 7 Day Diet Plan for Picky Eaters introduces new foods slowly and creatively to make meals exciting. Each day features simple, well-liked ingredients like pasta and chicken, gradually incorporated with new flavors and textures. This method helps expand the eater's palette without overwhelming them.
Recipes are flexible, allowing substitutions and adjustments to cater to specific likes and dislikes. This approach ensures that picky eaters can enjoy healthy, balanced meals every day of the week.
Foods to eat
Smoothies: Combine fruits, vegetables, and a protein source like yogurt or protein powder for a nutrient-dense meal.
Whole Grains: Foods like whole wheat pasta, brown rice, and oatmeal that are generally well-accepted and nutritious.
Lean Proteins: Chicken, turkey, and fish; offer essential amino acids without strong flavors.
Mild Vegetables: Carrots, cucumbers, and bell peppers; often more acceptable to picky eaters.
Dairy Products: Milk, cheese, and yogurt; provide calcium and protein, often liked by picky eaters.
✅ Tip
Foods not to eat
Strong Flavored Foods: Spicy foods, exotic spices, and overly bitter vegetables can be off-putting to picky eaters.
Complex Dishes: Meals with mixed ingredients that cannot be easily separated; can be intimidating.
Chunky Soups and Stews: These can contain unpredictable textures and flavors that might not be well-received.
Nuts and Seeds: Due to their texture or taste, these might not be favored by some picky eaters.
Highly Processed Snacks: While often liked, they offer little nutritional value and should be limited.
Main benefits
The 7 day diet plan for picky eaters is designed to introduce new tastes gradually while sticking to familiar textures and flavors. It incorporates nutrient-dense foods in a way that's appealing, using creative recipes that can entice even the most reluctant eater. This plan also focuses on balanced meals to ensure all essential nutrients are consumed.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with sliced bananas and walnuts
- Lunch:Grilled chicken breast with quinoa and steamed broccoli
- Dinner:Baked salmon fillets with brown rice and steamed green beans
- Snack:Greek yogurt with blueberries
Day 2
- Breakfast:Greek yogurt with strawberries and almonds
- Lunch:Whole wheat bread turkey sandwich with avocado and baby spinach
- Dinner:Tuna salad with bell peppers, black beans, and celery
- Snack:Apple slices with hummus
Day 3
- Breakfast:Scrambled eggs with spinach and feta cheese
- Lunch:Brown rice with steamed carrots and grilled turkey slices
- Dinner:Quinoa stuffed bell peppers with black beans and low-fat cheese
- Snack:Cottage cheese with sliced peaches
Day 4
- Breakfast:Banana oatmeal with chopped almonds
- Lunch:Salmon fillet with sweet potatoes and steamed broccoli
- Dinner:Whole grain pasta with tuna, baby spinach, and Greek feta cheese
- Snack:Carrot sticks with hummus
Day 5
- Breakfast:Cottage cheese with sliced strawberries
- Lunch:Grilled chicken salad with avocado, carrots, and baby spinach
- Dinner:Baked turkey slices with quinoa and steamed green beans
- Snack:Greek yogurt with sliced bananas
Day 6
- Breakfast:Scrambled eggs with spinach and bell peppers
- Lunch:Whole wheat bread sandwich with tuna and sliced avocado
- Dinner:Salmon fillets with brown rice and steamed broccoli
- Snack:Apple slices with almond butter
Day 7
- Breakfast:Greek yogurt with blueberries and walnuts
- Lunch:Turkey and spinach salad with oranges and almonds
- Dinner:Baked chicken breast with sweet potatoes and steamed carrots
- Snack:Cottage cheese with sliced strawberries
Want to learn more?
⚠️ Keep in mind
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Listonic team
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