Healthy food planning: Sample meals for preschoolers

How to plan family meals with kids

The goal of family meals is for the entire family to enjoy one meal together, rather than offering separate adult and kid-friendly dishes. This approach promotes sustainable mealtime habits and prevents parents from becoming short-order cooks. Preparing separate meals can quickly double the workload, and limits variety and exposure to new foods since parents usually prepare foods they know their kids will eat.

Family meals can include small adjustments, like serving sauce on the side or modifying textures to accommodate younger children or specific dietary preferences. Be sure to include at least one familiar, accepted food your child enjoys so they feel comfortable and have something to eat. This doesn’t have to be fruit or sweets, which can overshadow the meal, but rather a wholesome option like whole-grain bread, whole wheat pasta, or brown rice.

Step-by-step guide to planning meals for kids

1. Create a weekly menu: Plan meals based on your family’s preferences, dietary needs, and schedule. Ensure each meal includes protein, a fruit or vegetable, a starchy vegetable or whole grain, and healthy fats for balanced nutrition.
2. Make a grocery list: Write a shopping list based on a weekly menu. First, check your pantry to use what you already have to reduce waste and leftovers. Then, add any additional items needed for the week.
3. Use loose meal templates: Simplify future planning by assigning themes to each meal and rotating recipes. For example:

• Sunday: Breakfast for Dinner
• Monday: Chicken Night
• Tuesday: Fish Night
• Wednesday: Pasta Night
• Thursday: Mexican Night
• Friday: Build-Your-Own-Bowl
• Saturday: Takeout

You can also apply themes to breakfasts and school lunches. By varying how the main ingredient is prepared and pairing it with different sides each week, you can keep meals exciting, simplify your routine, and save time.

How to build a balanced plate

Each meal should include the following food groups:

• Protein: Choose plant-based options like beans or legumes or animal-based sources like dairy, meat, or eggs.
• Fiber: Add whole grains like whole wheat bread or rolled oats or starchy vegetables like sweet potatoes or peas.
• Fruit or vegetable: Include at least one serving at each meal to add color, antioxidants,  and other essential nutrients.
• Healthy fat: Add avocado, olives, nuts, or naturally fat-rich animal products like salmon, beef, eggs, or chicken.

The goal is variety throughout the week, not necessarily in every meal. Being proactive with your menu planning makes incorporating a range of foods easier. To keep things simple, focus on the sum of your child’s weekly nutrition rather than trying to fit it in at each meal.

Food groups for preschoolers

• Protein: Provides energy, helps with satiety, and supports muscle growth. Many animal-based proteins also provide essential nutrients like zinc and iron.
• Fruit: Offers quick-digesting carbs, fiber, antioxidants, and important micronutrients like vitamin C.
• Vegetables: Packed with fiber, which supports regular bowel movements and promotes healthy gut bacteria. They’re also rich in antioxidants and micronutrients.
• Carbohydrates: Provides energy for daily activities and healthy growth. Whole grains are especially beneficial for their fiber and B vitamins.
• Fat: Crucial for brain development and provides the calories necessary to support growth.

Examples breakfasts for preschoolers

• Eggs, whole grain toast, and fruit
• Breakfast tacos with whole grain tortillas, avocado, melted cheese, and side of fruit
• Yogurt with fruit, chia seeds, and whole grain cereal
• Whole grain pancakes with peanut butter
• Zucchini muffins with a glass of milk
• Smoothie made with yogurt, nut butter, fresh fruit, and ground flaxseed
• Oatmeal with almond butter and berries
• Egg cups with vegetables and a side of toast

Example lunches for preschoolers

• Whole grain english muffin pizzas with sliced peppers
• Grilled chicken wraps with whole grain tortilla and avocado with a side of corn
• Whole wheat pita with hummus and sliced cucumbers
• Peanut butter and jelly sandwich with whole wheat bread and a side of thinly sliced carrots
• Rice cakes with egg salad and a side of fruit
• Yogurt with granola and berries
• Salmon burger with whole wheat bun and a side of cucumbers
• Pesto pasta with a side of edamame and fruit
• Crackers and cheese with sliced bell peppers and a banana

Example dinners for preschoolers

• Chickpea pasta baked ziti with a side of roasted broccoli
• Mini hamburger sliders with a side of roasted zucchini sticks and whole wheat couscous
• Chicken stir fry with brown rice and vegetables
• Vegetable pizza with a glass of milk
• Bean and cheese quesadilla with a side of brown rice
• Sauteed tofu with broccoli and bell peppers with a side of quinoa
• Avocado toast with scrambled eggs and a side of berries
• Spaghetti and meatballs with a side of roasted cauliflower

Example snacks for preschoolers

• Shredded cheese and berries
• Cottage cheese and mango
• Bananas and peanut butter
• Edamame and a clementine
• Whole grain cereal with milk
• Crackers and cheese
• Apple slices with almond butter
• Cucumbers and hummus
• Bell peppers and guacamole