Meal plan grocery 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
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
- Lean Proteins: Grilled chicken, turkey, fish, or tofu.
- Whole Grains: Quinoa, brown rice, whole wheat pasta, or barley.
- Vegetables: Steamed or roasted vegetables like broccoli, carrots, bell peppers, and zucchini.
- Healthy Fats: Olive oil, avocado, or nuts for cooking or dressings.
- Legumes: Beans, lentils, or chickpeas for added fiber and protein.
- Salads: Fresh green salads with a variety of vegetables.
- Herbs and Spices: To add flavor without extra calories or sodium.
✅ Tip
Foods not to eat
- Heavy Carbs: White bread, white pasta, and other refined grains.
- Fried Foods: Deep-fried items or foods cooked in unhealthy fats.
- High-Sodium Foods: Processed meats, canned soups, and pre-packaged meals.
- Sugary Desserts: Cakes, cookies, ice cream, and other high-sugar items.
- Creamy Sauces: Heavy cream-based sauces or dressings.
- Alcohol: Especially in large quantities, as it can disrupt sleep patterns.
- Fast Food: Generally high in calories, fats, and sodium.
Main benefits
The 7-Day Meal Plan For Detox focuses on whole, nutrient-dense foods to support the body's natural detoxification processes. This plan includes foods rich in antioxidants, fiber, and water to promote liver health and eliminate toxins. By avoiding processed foods, sugars, and alcohol, the plan may reduce inflammation and enhance overall well-being. It encourages hydration and supports a balanced diet for sustainable detoxification.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A meal plan for picky eaters should include familiar, yet healthy options. Here are some alternatives:
- Replace whole grain bread with pita bread for a different texture and shape that might be more appealing.
- Instead of fish sticks, try chicken tenders for a familiar taste that is often more accepted by picky eaters.
- Switch out green beans with peas, which are sweet and typically more favored by picky eaters.
- Use smoothies instead of fruit salad to pack in fruits and vegetables in a more appealing form.
- Substitute spaghetti with macaroni to offer a familiar shape that is often more appealing to kids.
How to budget on this meal plan
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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?
Meal plan suggestion
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
- Lunch: Turkey and cheese sandwich with lettuce on whole wheat bread, and apple slices
- Dinner: Homemade chicken nuggets with sweet potato fries and steamed carrots
Calories: 2000 Fat: 75g Carbs: 180g Protein: 110g
Day 2
- Breakfast: Oatmeal with honey and sliced bananas
- Lunch: Grilled cheese sandwich with tomato soup
- Dinner: Spaghetti with marinara sauce and a side of green beans
Calories: 1950 Fat: 70g Carbs: 200g Protein: 90g
Day 3
- Breakfast: Yogurt with granola and berries
- Lunch: Ham and cheese roll-up with cucumber slices and ranch dip
- Dinner: Baked fish sticks with mashed potatoes and peas
Calories: 2050 Fat: 80g Carbs: 185g Protein: 105g
Day 4
- Breakfast: Pancakes with maple syrup and a side of fruit salad
- Lunch: Chicken quesadilla with a side of guacamole
- Dinner: Beef meatballs with rice and steamed broccoli
Calories: 2100 Fat: 85g Carbs: 190g Protein: 110g
Day 5
- Breakfast: French toast with strawberries
- Lunch: Peanut butter and jelly sandwich on whole grain bread with carrot sticks
- Dinner: Homemade pizza with cheese and pepperoni, and a side salad
Calories: 2050 Fat: 85g Carbs: 195g Protein: 100g
Day 6
- Breakfast: Cereal with milk and sliced banana
- Lunch: Tuna salad sandwich with a side of apple slices
- Dinner: Grilled chicken with baked potato and corn on the cob
Calories: 2000 Fat: 70g Carbs: 200g Protein: 105g
Day 7
- Breakfast: Smoothie with banana, yogurt, and honey
- Lunch: Macaroni and cheese with a side of steamed green beans
- Dinner: Pork chops with applesauce, roasted sweet potatoes, and peas
Calories: 2000 Fat: 75g Carbs: 185g Protein: 110g
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.
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Dec 19, 2023
- Updated on Nov 22, 2024