7-day Meal Plan For Picky Eaters

Written byListonic team

Updated on Nov 22, 2024

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 grocery list

Dairy & eggs

Eggs

Cheese

Milk

Bakery

Whole grain bread

Tortillas

Meats

Turkey

Chicken

Pork chops

Beef

Pepperoni

Fresh grocery

Lettuce

Apples

Sweet potatoes

Carrots

Broccoli

Corn

Strawberries

Dry goods

Cereal

Macaroni

Rice

Cans & jars

Tuna

Applesauce

Snacks & sweets

Peanut butter

Jelly

Guacamole

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.

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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.

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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.

Recommended nutrient breakdown

Protein: 25%

Fat: 10%

Carbs: 52%

Fiber: 11%

Other: 2%

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

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

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.

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 suggestion

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

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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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