Day 1: Monday
Breakfast: Cinnamon Toast with Scrambled Eggs
Ingredients:
2 slices of bread
1 tsp cinnamon
1 tsp sugar
1 tbsp butter
2 eggs
Salt to taste
Instructions:
Toast the bread. While still warm, spread butter and sprinkle with a mix of cinnamon and sugar.
Scramble the eggs with a little salt. Serve alongside the cinnamon toast.
Packed Lunch: Turkey & Cheese Roll-Ups, Apple Slices, and Pretzels
Dinner: Cheesy Chicken Quesadillas
Ingredients:
2 flour tortillas
1 cup cooked shredded chicken
1 cup shredded cheddar cheese
1 tbsp butter
Instructions:
Place one tortilla in a skillet over medium heat. Sprinkle cheese and chicken on top.
Place the second tortilla on top. Cook until the cheese melts, flipping halfway. Cut into triangles and serve.
Day 2: Tuesday
Breakfast: Pancakes
Ingredients:
1 cup pancake mix
1 egg3/4 cup milk1 tbsp butter (for cooking)
Instructions:
Mix pancake mix, egg, and milk in a bowl.
Pour batter onto a hot skillet greased with butter. Cook until bubbles form, then flip. Serve with syrup and a side of banana slices.
Packed Lunch: Ham & Cheese Sandwich, Baby Carrots with Ranch, and a String Cheese
Dinner: Spaghetti with Butter & Parmesan
Ingredients:
1 cup spaghetti noodles
2 tbsp butter
1/4 cup grated Parmesan cheese
Instructions:
Cook spaghetti according to package directions. Drain.
Toss the cooked pasta with butter and sprinkle Parmesan on top. Serve with steamed peas on the side.
Day 3: Wednesday
Breakfast: Greek Yogurt with Granola
Ingredients:
1 cup plain Greek yogurt
1/4 cup granola
1/2 banana, sliced
Instructions:
Top the yogurt with granola and sliced bananas.
Packed Lunch: Mini Bagels with Cream Cheese, Cucumber Slices, and Apple Slices
Dinner: Crispy Chicken Tenders
Ingredients:
1 lb chicken tenders
1 cup breadcrumbs
1/2 cup flour
2 eggs, beaten
Salt and pepper
Olive oil for cooking
Instructions:
Season the chicken with salt and pepper. Dredge in flour, dip in beaten eggs, then coat with breadcrumbs.
Heat oil in a skillet. Cook tenders for 4-5 minutes per side, until golden brown. Serve with ketchup and corn.
Day 4: Thursday
Breakfast: Smoothie with Banana & Spinach
Ingredients:
1 banana
1/2 cup Greek yogurt
1/2 cup spinach (optional)
1/2 cup milk or juice
Instructions:
Blend all ingredients until smooth. Serve with toast on the side.
Packed Lunch: Peanut Butter & Jelly Sandwich, Cucumber Sticks, and a Handful of Goldfish Crackers
Dinner: Mini Meatball Sliders
Ingredients:
8 small slider buns
12 pre-cooked mini meatballs (beef or turkey)
1/2 cup marinara sauce
1/2 cup shredded mozzarella cheese
Instructions:
Heat meatballs in marinara sauce.
Place meatballs on slider buns, top with cheese, and serve with veggie sticks and ranch dip.
Day 5: Friday
Breakfast: Scrambled Eggs & Toast
Ingredients:
2 eggs
1 tbsp butter
1 slice bread
Blueberries for garnish
Instructions:
Scramble the eggs with a little butter and salt. Serve with buttered toast and a side of blueberries.
Packed Lunch: Chicken Tenders, Veggie Chips, and Fruit Slices
Dinner: Grilled Cheese & Tomato Soup
Ingredients:
2 slices of bread
1 tbsp butter
1/2 cup shredded cheddar cheese
1 can tomato soup
Instructions:
Butter the outside of the bread, fill with cheese, and grill until golden on both sides.
Heat the tomato soup according to package directions. Serve the sandwich with the soup for dipping.
Day 6: Saturday
Breakfast: Waffles with Scrambled Eggs
Ingredients:
1 cup waffle mix
1 egg
1/2 cup milk
2 eggs (for scrambling)
Instructions:
Mix waffle batter according to package directions and cook in a waffle iron.
Scramble eggs and serve alongside the waffles with syrup.
Dinner: Pizza Bagels
Ingredients:
4 mini bagels
1/2 cup marinara sauce
1 cup shredded mozzarella cheese
1/2 cup pepperoni slices
Instructions:
Day 7: Sunday
Breakfast: Pancakes with Scrambled Eggs
Ingredients:
1 cup pancake mix
1/2 cup milk
2 eggs
1 tbsp butter
Instructions:
Cook pancakes on a hot griddle. Scramble eggs separately and serve together.
Dinner: Pancakes & Scrambled Eggs (Breakfast for Dinner)
Ingredients:
Same as breakfast!
Instructions:
Prepare the same breakfast-for-dinner setup with pancakes, scrambled eggs, and optional fruit toppings (blueberries or strawberries).
Tips for Success
Keep it familiar: Stick to foods they already like, while offering small, new items alongside to expand their palate.
Involve your kids: Let them help prepare meals like sandwiches, pizzas, or smoothies. They’re more likely to eat what they’ve helped make.
Snack strategically: Offer healthy snacks that aren’t overwhelming. Simple combinations like fruit with peanut butter or yogurt with toppings make great, nutritious options.
This meal plan features simple, quick-to-make recipes designed to appeal to picky eaters while ensuring balanced nutrition.
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