Meal Plan For Picky Eaters
Listonic 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.
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
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.
Read more about key products
Main benefits
The 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: 15%
Fat: 25%
Carbs: 50%
Fiber: 5%
Other: 5%
How to budget on this meal plan
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- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips
Simple, appealing snacks for picky eaters:
- Peanut butter and banana slices
- String cheese with whole wheat crackers
- Apple slices with caramel dip
- Cheese quesadilla
- Homemade trail mix with cereal and raisins
- Fruit smoothie with yogurt
- Carrot sticks with ranch dip
For picky eaters, enticing and nutritious beverage options are essential. Fruit smoothies with yogurt offer a delicious and healthy treat. Milk, whether cow's or plant-based, provides essential nutrients. Freshly squeezed fruit juices, like orange or apple, are great for a vitamin boost. Lastly, herbal teas like peppermint or chamomile can be soothing and enjoyable.
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🔥: 1600Fat💧: 65gCarbs🌾: 150gProtein🥩: 90g
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🔥: 1500Fat💧: 55gCarbs🌾: 180gProtein🥩: 60g
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🔥: 1600Fat💧: 60gCarbs🌾: 170gProtein🥩: 85g
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🔥: 1700Fat💧: 70gCarbs🌾: 180gProtein🥩: 80g
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🔥: 1750Fat💧: 75gCarbs🌾: 190gProtein🥩: 85g
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🔥: 1600Fat💧: 60gCarbs🌾: 170gProtein🥩: 90g
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🔥: 1650Fat💧: 65gCarbs🌾: 175gProtein🥩: 85g
Want to learn more?
⚠️Keep in mind
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Listonic team
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