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Kid-Friendly Healthy Meal Plan (7 Days)



kids eating lunch

Day 1:

Breakfast:

  • Whole grain pancakes with fresh berries and a drizzle of maple syrup

  • A glass of milk

Lunch:

  • Turkey and cheese whole grain wrap with lettuce and tomato

  • Baby carrots with hummus

  • Apple slices

Snack:

  • Greek yogurt with honey and granola

Dinner:

  • Grilled chicken breast

  • Steamed broccoli and carrots

  • Quinoa

Dessert:

  • Fruit salad with a variety of seasonal fruits


Day 2:

Breakfast:

  • Scrambled eggs with spinach and cheese

  • Whole grain toast

  • Orange juice

Lunch:

  • Vegetable soup with whole grain crackers

  • Sliced cucumbers and cherry tomatoes

  • Banana

Snack:

  • Mixed nuts and dried fruit

Dinner:

  • Baked salmon

  • Brown rice

  • Steamed green beans

Dessert:

  • Vanilla yogurt with fresh berries


Day 3:

Breakfast:

  • Oatmeal with sliced bananas and a sprinkle of cinnamon

  • A glass of milk

Lunch:

  • Chicken and avocado whole grain sandwich

  • Celery sticks with peanut butter

  • Grapes

Snack:

  • Cheese sticks and whole grain crackers

Dinner:

  • Spaghetti with turkey meatballs and marinara sauce

  • Mixed green salad with a light vinaigrette

Dessert:

  • Apple slices with a dollop of peanut butter


Day 4:

Breakfast:

  • Smoothie made with spinach, banana, strawberries, and almond milk

  • Whole grain toast with almond butter

Lunch:

  • Tuna salad with whole grain crackers

  • Sliced bell peppers

  • Pear

Snack:

  • Air-popped popcorn

Dinner:

  • Beef stir-fry with mixed vegetables

  • Brown rice

Dessert:

  • Homemade fruit popsicles


Day 5:

Breakfast:

  • Whole grain cereal with milk and sliced strawberries

  • A glass of orange juice

**Lunch:

  • Quinoa salad with chickpeas, cucumber, and cherry tomatoes

  • Apple slices

Snack:

  • Veggie sticks with ranch dip

Dinner:

  • Baked chicken tenders with a whole grain breadcrumb crust

  • Sweet potato fries

  • Steamed peas

Dessert:

  • Greek yogurt with a drizzle of honey and mixed nuts

 Day 6:

Breakfast:

  • Egg and vegetable muffin cups

  • Whole grain toast

  • A glass of milk

Lunch: 

  • Whole grain pasta salad with cherry tomatoes, mozzarella, and basil

  • Carrot sticks

  • Orange slices

Snack:

  • Cottage cheese with pineapple chunks

Dinner:

  • Turkey chili

  • Cornbread

  • Mixed green salad

Dessert:

  • Fruit kebabs with a yogurt dip


Day 7:

Breakfast:

  • Whole grain waffles with a smear of almond butter and banana slices

  • A glass of milk

Lunch:

  • Chicken and vegetable skewers with a side of brown rice

  • Cucumber slices

  • Berries

Snack:

  • Sliced apples with a cheese stick

Dinner:

  • Homemade veggie pizza with a whole grain crust

  • Mixed green salad

Dessert:

  • Frozen yogurt with fresh fruit toppings


Tips for Promoting Healthy Eating:

  • Include a variety of fruits and vegetables: This ensures kids get a wide range of vitamins and minerals.

  • Opt for whole grains:Whole grain breads, pastas, and cereals are more nutritious than their refined counterparts.

  • Encourage hydration: Water and milk are the best choices. Limit sugary drinks.

  • Get kids involved: Let them help with meal planning and preparation to increase their interest in healthy foods.

  • Keep it fun and colorful: Kids are more likely to eat foods that are visually appealing and fun to eat.




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