14-Day Meal Plan for Picky Eaters: Family-Friendly Favorites

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Written byListonic team

Updated on Nov 22, 2024

Cater to picky eaters with our 14-day meal plan designed to please even the most discerning palates. Featuring a variety of flavorful and adaptable recipes, this plan ensures that even those with specific taste preferences can enjoy nutritious and delicious meals. Say goodbye to mealtime battles and hello to a diverse menu that satisfies picky eaters.

Meal plan grocery list

Dry goods

Pasta

Brown rice

Meats

Chicken tenders

Turkey slices

Dairy & eggs

Yogurt (flavored or plain)

Cheese slices

Fresh grocery

Banana

Carrot sticks

Strawberries

Broccoli

Avocado

Snacks & sweets

Peanut butter

Applesauce

Hummus

Bakery

Whole-grain bread

Tort

Meal plan overview

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Foods to eat

Familiar Favorites: Incorporate familiar and liked foods as a base for meals to encourage consumption.
Hidden Veggies: Sneak vegetables into dishes like pasta sauces, smoothies, or casseroles for added nutrition.
Simple Grains: Offer plain rice, pasta, or whole-grain options to accommodate picky eaters.
Protein Choices: Include favorite proteins like grilled chicken, turkey, or plant-based alternatives.
Customizable Toppings: Provide a variety of toppings like cheese, salsa, or guacamole for personalization.
Fruit Snacks: Offer cut fruits or fruit salads as a naturally sweet and nutritious option.
Smoothies: Create customizable smoothies with favorite fruits, yogurt, and a handful of greens.
Dip Options: Serve hummus, yogurt-based dips, or nut butters for added flavor and variety.
Individual Preferences: Consider individual taste preferences and adjust meals accordingly.
Regular Positive Encouragement: Encourage trying new foods with positive reinforcement and a relaxed atmosphere.

✅Tip

Try ""food chaining,"" where you slightly modify a favored food each day to gradually introduce new flavors and textures.

Foods not to eat

Pressure to Eat: Avoid pressuring picky eaters and instead foster a positive and relaxed meal environment.
Overly Complex Dishes: Minimize overly complex or mixed dishes to cater to simplicity preferences.
Disliked Foods: Respect and avoid serving foods that are strongly disliked or cause discomfort.
Excessive Added Spices: Use spices and seasonings in moderation to avoid overwhelming sensitive taste buds.
Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.
Regular Communication: Communicate openly about food preferences and try to find common ground.
Food Exploration: Gradually introduce new foods in a non-threatening manner to encourage exploration.
Regular Health Checks: Monitor overall health and well-being regularly, especially for any potential nutrient gaps.
Consult a Healthcare Professional: For concerns about picky eating or nutritional adequacy, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for picky eaters incorporates a variety of appealing and nutritious foods. It aims to satisfy specific tastes while ensuring a balanced intake of essential nutrients.

Recommended nutrient breakdown

Protein: 18%

Fat: 28%

Carbs: 47%

Fiber: 5%

Other: 2%

How to budget on this meal plan

Pasta and chicken tenders are staples that can be bought in bulk. Whole-grain bread and peanut butter offer variety and are often cheaper when purchased in larger quantities. Banana, yogurt, and cheese slices can be more cost-effective when bought in bulk. Carrot sticks, applesauce, and turkey slices are also more affordable in larger sizes.

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Extra tips

Snacks that are both nutritious and appealing to picky eaters:

Fruit smoothies
Homemade mini pizzas with vegetables
Peanut butter and banana sandwiches
Cheese and apple slices
Yogurt with honey and fruit
Homemade granola bars
Vegetable and cheese quesadillas

Dealing with picky eaters can be challenging, so focus on beverages they'll enjoy. Fruit smoothies are a great way to sneak in nutrients. Milk, whether dairy or plant-based, provides essential nutrients. Herbal fruit teas can be a fun, flavorful option. Lastly, water with a splash of juice adds a touch of sweetness.

Dealing with picky eaters, especially children, requires creativity to ensure they receive the necessary nutrients. Incorporating proteins in forms they enjoy, like smoothies with Greek yogurt or homemade chicken nuggets, can help. Sneaking vegetables into sauces or using whole grains in baking are ways to increase fiber intake. Offering a variety of foods repeatedly and making mealtime fun can gradually expand their preferences while keeping their diet balanced.

Meal plan suggestion

Day 1

Lunch: Chicken tenders with whole-grain bread and carrot sticks
Dinner: Pasta with marinara sauce and steamed broccoli

Day 2

Lunch: Turkey and cheese sandwich on whole-grain bread with apple slices
Dinner: Grilled chicken breast with brown rice and mixed vegetables

Day 3

Lunch: Peanut butter and banana sandwich on whole-grain bread
Dinner: Baked turkey meatballs with pasta and marinara sauce

Day 4

Lunch: Cheese quesadilla with sliced avocado and strawberries
Dinner: Chicken stir-fry with brown rice and mixed vegetables

Day 5

Lunch: Yogurt parfait with flavored yogurt, granola, and mixed berries
Dinner: Turkey chili with whole-grain bread and carrot sticks

Day 6

Lunch: Grilled cheese sandwich with tomato soup
Dinner: Baked chicken tenders with mashed sweet potatoes

Day 7

Lunch: Turkey and cheese roll-ups with hummus and carrot sticks
Dinner: Pasta Alfredo with steamed broccoli

Day 8

Lunch: Peanut butter and jelly sandwich on whole-grain bread with apple slices
Dinner: Chicken nuggets with sweet potato fries

Day 9

Lunch: Cheese and turkey quesadilla with avocado slices and strawberries
Dinner: Spaghetti with meatballs and steamed green beans

Day 10

Lunch: Yogurt with granola and sliced bananas
Dinner: Baked chicken breast with quinoa and roasted carrots

Day 11

Lunch: Turkey and cheese sandwich on whole-grain bread with carrot sticks
Dinner: Chicken fajitas with tortillas, cheese, and bell peppers

Day 12

Lunch: Peanut butter and banana smoothie
Dinner: Turkey and cheese stuffed peppers with brown rice

Day 13

Lunch: Cheese and turkey roll-ups with hummus and cucumber slices
Dinner: Pasta with tomato sauce and garlic bread

Day 14

Lunch: Yogurt parfait with flavored yogurt, granola, and mixed berries
Dinner: Grilled chicken tenders with mashed potatoes and peas

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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