Nutrition for Kids: 7-day Sample Meal Plan for Your Kids 

Toddlers who eat healthy meals and live a healthy lifestyle are more active, energetic, have healthy height gain. Other benefits are they are less likely to become obese, with less sick days they perform well in school and studies. 

According to Recommended Dietary Allowance (RDA), it is suggested that a child must consume 1000 to 1400 calories daily to stay active and healthy. Nutrition is an integral part of the child’s growth and development.  

Importance of a healthy diet

Insufficient and poor food quality in diet leads to lack of vitamins, fibre, and calcium resulting in low immunity, missing schools due to sick days and may lose window of growth opportunity.  Consult a certified dietitian or a doctor regarding weekly healthy meal planning for your children. 

Food groups

Five major food groups need to be included daily in a healthy diet. 

• Fresh fruits 
• Vegetables
• Dairy products 
• Protein-rich food 
• Cereals and Pulses

7-day meal plan

Prepare a 7-day meal plan for your toddlers with simple suggestions that you can whip up in no time. 

Day 1

Start the day with a healthy breakfast of oats or cereal with diced fresh fruits and a glass of smoothie or juice. For lunch, serve a bowl of salad, including fruits and veggies, shredded chicken, cottage cheese, low-fat mayonnaise, or other dipping sauces. For dinner, you can make roti served with mixed veg or palak paneer for dinner.

Day 2

For breakfast, you can give your child muffins, a glass of milk with PediaSure, a tortilla wrapped with a slice of chicken and sauce, or a tortilla wrap with peanut butter. You can bake a pizza with your kid’s favorite vegetable for lunch. For dinner, try vegetable fried rice mixed with scrambled egg along with a low-fat milkshake for dinner.

Day 3

For breakfast, prepare a sausage and egg sandwich for breakfast served with a glass of milk or freshly made juice. For lunch, with rice or roti give them chickpea shawarma wraps, including chickpea hummus, sauce, and fresh veggies. For Dinner you can make garlic fried rice with lemon chicken for dinner.

Day 4

Start the day with a chickpea sandwich and scrambled eggs. For lunch, you can prepare a bowl of rajma-chawal or kadhi-chawal with a chilled glass of milkshake. For dinner, you can make garlic bread with tomato soup.

Day 5

Prepare a toast loaded with veggies, mayonnaise, and a glass of milk with PediaSure for breakfast. For lunch, prepare a bowl of chicken fried rice loaded with vegetables. For dinner, you can prepare tortillas and paneer bhurji loaded with veggies.

Day 6

Start the day with a bowl of milk added with fresh fruits like strawberries or berries. You can serve lemon rice with curd for lunch. For dinner, you can make a bowl of vegetable soup with diced chicken and a fruit custard for sweet buds.

Day 7

For breakfast, you can prepare a mashed potato loaf with hummus and a glass of juice or milk with PediaSure. For lunch, you can give them stir-fried tofu with vegetables. For dinner, you can make egg rolls wrapped with veggies and sauces.

Key pointers to be remembered

A healthy meal is essential for a healthy lifestyle. There is also a need to practice healthy eating habits. Some of the vital pointers are:

• Serve a bowl of fresh fruits and vegetables every day preferably mid-morning or evening snack. 
• Reduce/Limit intake of sugar and salt
• Teach your children not to use a mobile phone or television during mealtimes
• Motivate your children to participate in outdoor physical activities like running, walking, etc.
• Encourage your child to drink adequate water daily to remain hydrated

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Disclaimer: The views expressed in the above Blog are the independent views of the blogger / author based on his/her experience on child growth and development. It is not intended to represent Abbott’s viewpoint on the matter or to promote Abbott’s products. Nothing in this content should be construed as Abbott giving medical advice or making a recommendation, endorsement of any kind, nor does it seek to replace medical opinion or independent professional/ clinical judgement.