How to Make a Nutritious Meal Plan for Picky Eaters

Do you have a picky eater at home? Are you looking for easy and healthy meal plan ideas that are nutritionally balanced to provide everything they need? Read on for my guide to creating a balanced meal plan for picky eaters.

As a parent it can be very challenging when it comes to feeding your picky eater. They may have very specific preferences and aversions when it comes to food. Picky eaters also tend to have a limited range of accepted foods and may avoid certain textures, flavours, or entire food groups. This selective eating behaviour can make it difficult to maintain a balanced and nutritious diet for your child. You may end up serving the same things over and over or cooking separate meals for your picky eater.

You’re reading this article because you know that a balanced healthy diet is crucial for your picky eater’s health and well-being. However, I understand that it can be a real challenge for your picky eater to achieve a balanced diet.

Their selective eating habits may lead to nutrient deficiencies since they tend to exclude certain food groups or avoid nutrient-rich foods. It can feel like a constant struggle to find a balance between accommodating their preferences and ensuring their nutritional needs are met. 

Remember, you’re not alone in this journey. This article will help you find ways to create a balanced meal plan that works for you and your picky eater, helping them receive the nutrients they need while respecting their unique eating habits.

But if your picky eaters problems are severe, don’t hesitate to seek support from healthcare professionals or registered dietitians who can provide more personalised guidance based on your child’s specific needs and preferences.

For more information on feeding picky eaters see my articles on finger foods and snacks for picky eaters.

Building a Balanced Meal Plan

So, let’s talk about the components of a balanced meal for your picky eaters. 

Macro and Micronutrients

A balanced diet consists of carbohydrates, protein, dairy products, healthy fats and fruit and vegetables. These elements work together to provide the necessary nutrients for growth and development.

When planning meals for your picky eater, it’s important to try to include a variety of foods from each food group. For carbohydrates, think of options like whole grain bread, potatoes, pasta and rice.

Proteins can come from lean meats, poultry, fish, eggs, dairy products, beans, or tofu.

Incorporating healthy dairy from sources like yoghurt, cheese and milk products is also beneficial.

To ensure sufficient vitamins and minerals, aim for a colourful assortment of fruits and vegetables.

Healthy fats come from foods such as olive oil, vegetable (rapeseed/canola) oil, nut butters and avocado. 

Portion Control and Variety

Portion control and variety are also key considerations for your picky eater’s meal plan.

It’s important to offer appropriate serving sizes of each food group, ensuring they receive adequate nutrition without overwhelming them.

You can also try to incorporate as much variety of foods as possible. This introduces new flavours and textures while providing a wider range of nutrients. 

Proper Hydration

Hydration is often overlooked but plays a vital role in your picky eater’s overall health. Encourage your child to drink an adequate amount of water throughout the day.

Additionally, incorporate hydrating foods like fruits and vegetables into their meals and snacks to support proper hydration.

Remember, creating a balanced meal plan for a picky eater can be challenging, but don’t lose hope. With patience, creativity, and a bit of trial and error, you can develop a meal plan that supports your picky eater’s nutritional needs while accommodating their preferences.

Practical Steps to Developing a Meal Plan for Picky Eaters

1. Make a list of your child’s favourite foods
   
   Divide this list into the following categories:
   
   Carbohydrates (breads, pasta, rice, potatoes etc)
   
   Protein (meat and meat products, eggs, beans, lentils, tofu etc)
   Fruit and vegetables
   
   Dairy (yoghurt, milk and milk products, cheese)
   
   You can keep the list somewhere handy like the door of your fridge to remind you. Aim to cook a few meals each week that contain these foods.
   
2. Make a list of meals for the week
   
   How many meals you plan will depend on your family circumstances. Some people like to plan for breakfast, lunch and dinner but others prefer to just plan their evening meals.
   
   Do whatever works for you and your family.
   
   Try to include favourite meals from everyone in the household.
   
   Here’s a list of 10 meals for picky eaters to get you started.
   
   You want to cater to your picky eaters’ tastes some of the time, but not all of the time. This ensures they have variety and opportunities to try new textures and flavours. The more often a new flavour is offered, the more likely it is to be accepted and liked.
   
   At the same time try to include something from your picky eaters favourites list in most meals. It could be bread and butter, cheese, carrots and hummus, garlic bread etc.
   
   Make sure that this is part of the main meal for everyone to eat and it is not served as “special” food just for the picky eater.
   
3. Involve picky eaters in meal planning and preparation
   
   It can be a fun activity to take your child grocery shopping and let them choose fruits, vegetables, or other ingredients they find interesting.
   
   If there is a food they’re keen on trying, you can use it to make a side dish or incorporate it into your meal plan.
   
   Encourage your child to help in the kitchen, whether it’s washing vegetables or stirring a sauce.
   
   This involvement can make them feel more connected to their meals and more open to trying different foods.

Meal Plan Mix and Match Options

Here are some ideas for meals for the family…

Breakfast options:
Try to include at least 2 to 3 of the food groups

• Greek yoghourt with fresh berries and granola
  
• Whole grain toast topped with avocado and scrambled eggs
  
• Porridge cooked with milk, topped with sliced bananas and a sprinkle of chopped nuts
  
• Pancakes topped with sliced bananas and a fruit smoothie
  
• Veggie omelette with spinach, bell peppers, and feta cheese
  
• Overnight oats made with rolled oats, almond milk, chia seeds, and mixed berries

Lunch ideas:

• Turkey or chicken wrap with whole wheat tortilla, lettuce, and tomato
  
• Cous cous salad with mixed vegetables and grilled chicken
  
• Vegetable soup with a side of whole grain crackers and hummus
  
• Whole grain pasta salad with cherry tomatoes, cucumbers, and cooked prawns
  
• Turkey and cheese roll-ups with lettuce wraps and a side of cherry tomatoes
  
• Rice-stuffed peppers with black beans, corn, and melted cheese

Snack suggestions:

• Apple slices with peanut butter
  
• Carrot sticks with a Greek yoghourt dip
  
• Celery sticks filled with cream cheese or almond butter and raisins
  
• Homemade fruit popsicles made with pureed fruits and yoghurt
  
• Fruit salad
  
• Trail mix with a combination of nuts, dried fruits, and whole grain cereal

Dinner recipes:

• Baked salmon with roasted vegetables and garlic bread
  
• Chicken Tikka with sweet potato fries and steamed broccoli
  
• Vegetable stir-fry with tofu or lean beef served over brown rice
  
• Baked chicken goujons, served with roasted sweet potatoes and green beans
  
• Koftas with rice and salad
  
• Vegetable lasagna made with whole wheat noodles, layered with spinach, mushrooms, and low-fat cheese
  
• For more ideas see my article on dinner recipes for picky eaters

Desserts:

• Fruit salad with a dollop of Greek yoghourt
  
• Frozen banana slices dipped in dark chocolate
  
• Chia seed pudding with berries
  
• Banana ice cream: Blend frozen bananas with a splash of milk couple of spoons of plain yoghurt until smooth and creamy
  
• yoghurt parfaits layered with mixed berries and granola
  
• Baked apple slices topped with cinnamon and a sprinkle of oats

Remember, these are just sample ideas to get you started. Adapt the meal plan to fit your picky eater’s preferences while ensuring a balance of nutrients.

Feel free to explore different recipes and ingredients that align with their tastes and dietary needs.

Tips for Success

Introduce new foods gradually and with creativity

Start by offering small portions of new foods alongside familiar ones. You can present them in fun and visually appealing ways, such as arranging vegetables in the shape of a smiley face or using cookie cutters to create interesting shapes.

Encourage your child to take small, exploratory bites and praise their efforts. Over time, they may become more comfortable with trying new foods.

Encourage positive eating environments and family meals

Create a calm and enjoyable atmosphere during mealtimes. Limit distractions such as screens and emphasise conversation and connection.

Eating together as a family can have a positive influence on your picky eater’s eating habits, as they observe and mimic the behaviours of others

Be patient and persistent

Just because you can’t see any changes it doesn’t mean they aren’t happening.

Continue to consistently offer a variety of foods, even if they’re initially rejected.

Try to stay positive and avoid pressuring or forcing your picky eater to eat. 

Celebrate small victories and acknowledge progress

Recognize and praise your child’s efforts to try new foods.

Celebrate when they accept or enjoy previously disliked foods.

Keep a record of their progress to remind yourself of their accomplishments. A reward chart can be very useful with some children. 

Remember, every child is unique, and what works for one picky eater may not work for another.

Stay patient, adapt strategies to fit your child’s needs, and celebrate progress along the way.

With your support and a positive approach, you can gradually help your picky eater develop a healthier and more varied relationship with food.

Remember, patience, persistence, and a positive approach are key.

Empower your picky eater by celebrating their progress, no matter how small, and reinforcing a positive relationship with food.

With your support and dedication, you can help your picky eater develop healthy eating habits and set them on a path towards a lifetime of balanced nutrition and well-being.