7-day Meal Plan For Picky Eaters
Feeding picky eaters at home? Our 7-day meal plan for picky eaters tackles this challenge with tasty, kid-friendly options. Plus, we'll help you convert these meals into a smart shopping list. Let's make mealtime enjoyable for everyone!
Meal plan shopping list
- Eggs
- Cheese
- Whole grain bread
- Turkey
- Lettuce
- Apples
- Chicken
- Sweet potatoes
- Carrots
- Pepperoni
- Cereal
- Milk
- Tuna
- Eggs
- Cheese
- Whole grain bread
- Turkey
- Lettuce
- Apples
- Chicken
- Sweet potatoes
- Carrots
- Broccoli
- Corn
- Macaroni
- Pork chops
- Applesauce
- Strawberries
- Peanut butter
- Jelly
Eggs Cheese Whole grain bread Turkey Lettuce Apples Chicken Sweet potatoes Carrots Tortillas Guacamole Beef Rice
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Meal plan overview
Feeding picky eaters? Our 7-day meal plan for picky eaters tackles this challenge with tasty, kid-friendly options. It's designed to make mealtime enjoyable for everyone.
With a variety of flavors and foods, this plan is a great way to introduce new tastes while keeping meals fun and appealing.
Foods to eat
- Simple Proteins: Grilled chicken, turkey slices, or fish sticks.
- Whole Grains: Plain pasta, brown rice, or whole grain bread.
- Mild Vegetables: Carrots, cucumbers, or peas, either raw or lightly cooked.
- Fruits: Apples, bananas, or berries, which are often more acceptable to picky eaters.
- Dairy Products: Cheese sticks, yogurt, or milk.
- Smoothies: Combining fruits with yogurt or milk for a nutritious treat.
- Simple Snacks: Rice cakes, plain crackers, or popcorn.
✅ Tip
Introduce new foods alongside familiar favorites to gradually expand dietary variety.
Foods not to eat
- Spicy Foods: Anything with too much heat or strong spices.
- Complex Mixtures: Dishes where ingredients are heavily mixed, like casseroles or stews.
- Strong Flavors: Foods with intense or unfamiliar flavors, such as blue cheese or olives.
- Overly Textured Foods: Items with unusual or challenging textures, like tofu or certain seafood.
- Large Pieces: Foods that are not bite-sized or easy to handle.
- Highly Processed Foods: While often preferred, they should be limited for health reasons.
- Unknown Foods: Introduce new items slowly and in small amounts.
Main benefits
The 7-Day Meal Plan For Picky Eaters is crafted to accommodate individuals with selective taste preferences. This plan focuses on introducing a variety of flavors and textures gradually. It includes familiar favorites while incorporating new and nutritious options. By promoting a positive and relaxed approach to trying new foods, the plan aims to broaden the palate and encourage a diverse and balanced diet over time.
How to budget on this meal plan?
To budget a 7-day meal plan for picky eaters, prioritize versatile staples like eggs, whole grain bread, and rice that can be used in various meals. Buy fruits and vegetables in season for better prices and freshness. Opt for larger packs of chicken, beef, and turkey, and use them across multiple meals. Consider homemade versions of kid favorites like pizza, pancakes, and macaroni to control costs and ingredients. Buying generic brands for items like cereal, yogurt, and granola can also help reduce expenses.
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Extra tips ✨
Any healthy snack ideas?
Fun and tasty snacks that are likely to appeal to picky eaters:
- Fruit kabobs
- Homemade pizza bites with whole grain base
- Peanut butter and jelly sandwich triangles
- Mini cheese and grape skewers
- Yogurt popsicles with hidden berries
- Vegetable sticks with mild dip
- Whole grain pancakes with fun toppings
What should I drink on this meal plan?
For picky eaters, the beverage choices should be appealing yet nutritious. Water, possibly infused with fruits, is a must for hydration. Natural fruit juices, in moderation, can be a good source of vitamins. Smoothies are a great way to incorporate fruits and vegetables. Avoid overly sweetened or artificially flavored drinks.
How to get even more nutrients?
Addressing the needs of picky eaters, especially children, involves combining nutrition with appeal. Introduce a variety of foods in a fun and engaging way. Offer small portions to avoid overwhelming them and involve them in food selection and preparation. Repeated, gentle exposure to new foods can gradually increase acceptance. Balancing their favorites with new, nutrient-rich foods ensures they’re getting the vitamins and minerals they need while expanding their palate.
Meal plan suggestions
7-Day Meal Plan for Picky Eaters
Note: This meal plan is designed for picky eaters, focusing on familiar and simple flavors while incorporating a variety of nutrients. The goal is to gradually introduce new foods in a non-intimidating way. Portions can be adjusted based on age and appetite.
Day 1
- Breakfast: Scrambled eggs with cheese and whole grain toast (calories: 350)
- Lunch: Turkey and cheese sandwich with lettuce on whole wheat bread, and apple slices (calories: 400)
- Dinner: Homemade chicken nuggets with sweet potato fries and steamed carrots (calories: 500)
Day 2
- Breakfast: Oatmeal with honey and sliced bananas (calories: 300)
- Lunch: Grilled cheese sandwich with tomato soup (calories: 400)
- Dinner: Spaghetti with marinara sauce and a side of green beans (calories: 450)
Day 3
- Breakfast: Yogurt with granola and berries (calories: 350)
- Lunch: Ham and cheese roll-up with cucumber slices and ranch dip (calories: 400)
- Dinner: Baked fish sticks with mashed potatoes and peas (calories: 500)
Day 4
- Breakfast: Pancakes with maple syrup and a side of fruit salad (calories: 400)
- Lunch: Chicken quesadilla with a side of guacamole (calories: 400)
- Dinner: Beef meatballs with rice and steamed broccoli (calories: 500)
Day 5
- Breakfast: French toast with strawberries (calories: 350)
- Lunch: Peanut butter and jelly sandwich on whole grain bread with carrot sticks (calories: 400)
- Dinner: Homemade pizza with cheese and pepperoni, and a side salad (calories: 550)
Day 6
- Breakfast: Cereal with milk and sliced banana (calories: 300)
- Lunch: Tuna salad sandwich with a side of apple slices (calories: 400)
- Dinner: Grilled chicken with baked potato and corn on the cob (calories: 500)
Day 7
- Breakfast: Smoothie with banana, yogurt, and honey (calories: 300)
- Lunch: Macaroni and cheese with a side of steamed green beans (calories: 400)
- Dinner: Pork chops with applesauce, roasted sweet potatoes, and peas (calories: 500)
Snacks: Options like fresh fruits, cheese sticks, yogurt, and whole grain crackers can be offered between meals.
Remember to encourage trying new foods in small amounts, and adjust the recipes to suit the specific preferences and dietary needs of the picky eater.
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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.
Article Reviewed
Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.
