Coming up with ideas for what to feed the kids from breakfast through dinner (and those snack times in between!) can feel like such a challenge. To help, here are 7 days worth of healthy kids meal ideas.
Kids Meal Ideas
I know firsthand how it can often feel like you’re totally out of ideas for what to make the kids each day. The endlessness of feeding a family is real! Thankfully, I also know that simply seeing new ideas can help bust any of us out of a rut—so these seven sample days worth of kids meal ideas are here to help.
I’ve included a breakfast, morning snack, lunch, afternoon snack, and dinner for each day of a sample week. These are real meals and foods that I’ve served to my two year old, so know that you may need to adjust the specifics of how a food is served or the serving size for your own child. And I hope this is implied, but OF COURSE sub in similar prepared or purchased foods if and when you can’t make everything homemade.
How to Plan Kids Meals Step-by-Step
Before we jump into the specifics of each meal, here are a few tips to keep in mind.
- Aim for variety over the course of the day and the week. Some days your kids may want more of one food group and that’s okay if you adjust what comes on days after.
- Trust that your child knows their own hunger levels and don’t push extra bites if they truly aren’t hungry. (They’re the only ones in their bodies!)
- Stick to a set schedule of meal times and don’t let them graze in between. This is the best way to ensure that they’ll actually be hungry for meals.
- Depending on where your kiddo is with growth, hunger, and activity level, they may need or want a bedtime snack. That’s okay as long as they aren’t skipping dinner to get to a snack they prefer. If that’s happening, make the bedtime snack super boring—like a banana! Or save the rest of their dinner and offer it to them if they say they’re hungry before bed.
Kids Meal Ideas: Day 1
Swap in leftover homemade pancakes from the weekend or pick up a low sugar frozen waffle. I like Kashi or Vans brand.
- Breakfast: Banana Pancakes or waffles (homemade, leftover, or frozen from the store), Kefir, berries
- Morning Snack: Homemade Granola Bar (or a store bought one) with optional milk
- Lunch: Spinach and Cheese Pizza Roll, fruit and cucumbers
- Afternoon Snack: Strawberry Banana Smoothie with Cauliflower
- Dinner: Broccoli Pesto Pasta, Pan-Seared Chicken, side applesauce
Kids Meal Ideas: Day 2
Sub in yogurt with granola if that’s easier for you to pull together for breakfast.
- Breakfast: Overnight Oats with Raspberries
- Morning Snack: Spinach Banana Muffin (add milk as needed)
- Lunch: Deconstructed turkey and cheese sandwich, fruit and veggie
- Afternoon Snack: Strawberry Applesauce
- Dinner: 30-Minute Lentil Soup with Cornbread Muffin
Kids Meal Ideas: Day 3
Add 1/2-1 cup of milk to each main meal if desired to round out the nutrients in the day.
- Breakfast: Baked French Toast, banana
- Morning Snack: Peanut Butter Oatmeal Energy Balls
- Lunch: Mac and Cheese with Peas, berries, clementine, pepperoni
- Afternoon Snack: Strawberry Muffin (add milk if needed)
- Dinner: Baked Chicken Tenders with Cheesy Rice and melon
Kids Meal Ideas: Day 4
If you want to try a genius shortcut for the eggs, try cooking them in 30 seconds in the microwave!
- Breakfast: Scrambled eggs, berries, milk
- Morning Snack: Cheese crackers
- Lunch: Veggie Hummus, crackers, fruit, carrot ribbons
- Afternoon Snack: Cereal and fruit
- Dinner: Bean and Cheese Quesadillas, zucchini, applesauce
Kids Meal Ideas: Day 5
You can make the oatmeal cups ahead, or try this Blueberry Baked Oatmeal that’s a great breakfast for the whole family.
- Breakfast: Baked Oatmeal Cups; avocado, banana
- Morning Snack: Breakfast bar, fruit
- Lunch: Snack plate
- Afternoon Snack: Mango Orange Smoothie with Yogurt
- Dinner: Lentils and rice, melon, cucumbers
Kids Meal Ideas: Day 6
I like to make a batch of healthy muffins every week or so to make sure I always have some in the freezer for quick snacks.
- Breakfast: Apple Raisin Oatmeal and milk
- Morning Snack: Mini Banana Muffin
- Lunch: Grilled Cheese with Mashed Butternut Squash
- Afternoon Snack: Yogurt and cucumber slices
- Dinner: Stir Fry Noodles and Veggies, pineapple
Kids Meal Ideas: Day 7
Green smoothies are a great way to add a lot of nutrients to a snack. Serve it in a cup or a reusable pouch.
- Breakfast: Banana Oatmeal Breakfast Cookies and berries
- Morning Snack: Simple Green Smoothie
- Lunch: Deconstructed Kids Salad and fruit
- Afternoon Snack: Chocolate Protein Muffin
- Dinner: Instant Pot Butter Chicken, rice, naan
Sample Kids Meal Plan
If you’re struggling with when to offer foods and how to time them around activities and snacks, this sample schedule and meal plan will help to give you some ideas.