Healthy Meal Plans for Kids

nutritionists are often asked by parents what they should feed their children.” So, will help you with it. In this article, we will tell you healthy meal plans which are fantastic for your kids.

Many parents share the sense that their child isn’t eating well, whether for a picky eater, the worry that their child is consuming too much junk food, or they’re just trying to support their growing body. Sometimes this occurs for good reason, but not always.

This may be partly due to social media and blogging. Parents enjoy sharing photos of child-friendly lunchboxes or prancing about their children’s all-natural smoothies made with dandelion greens and ginger. Gwyneth Paltrow’s jealous.

They then spend billions of dollars promoting high-fat, high-sugar junk food to kids and teens, including jams that are essentially flat sodas, frozen foods jams filled with sugar, and lunches filled with processed meats and sweets.

Many times, parents are at a disadvantage.

To get an unbiased perspective, keep in mind that the same nutrition rules apply to children as well, although with different caloric needs.

For children under three years old, caloric needs are between 1,000 and 1400 calories per day. From ages nine to 13, calories needed is between 1,400 and 2,200 calories, depending on their growth and activity level.

A variety of foods from various food groups should be included by children in their diets, such as protein, fruit, vegetables, grains, and dairy.

Although dairy products are excellent sources of calcium, potassium, proteins, and vitamins, they are not essential.

A variety of plant-based foods containing a wide range of nutrients is sufficient for children to meet their nutrient needs without dairy or animal products. Children who follow vegan diets need to supplement with vitamin B-12.

To make it easier to visualize a healthy diet, here is a sample daily menu. The first is for a 6-year-old and the second allows for a 14-year-old.

When it comes to nutrition in children, it’s important to:

  • Whole grains should be prioritized over
  • refined grains
  • Whenever possible, choose whole fruit instead of fruit juice
  • reduce the amount of added sugars

The caloric total for the day is more important than the caloric recommendations for individual meals or snacks.

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Healthy meal plans for 6-Year-Old kids


  • 1 ounce of grains (1 piece of wholegrain toast, for example.)
  • 1 ounce of protein (For example, 1 tbsp. of seed/nut butter)
  • 1/2 cup of dairy/dairy equivalent (e.g., 1 cup of the milk of your preference)


  • 1 cup of fruit (e.g., a banana)
  • 2 ounce of grains (e.g., half a cup of oat-based cereal)


  • 1 tsp. oil + 2 ounces protein (For example, cook 2 ounces of your protein of preference in 1 tsp. of olive oil.)
  • 1 tsp. oil + 1/2 cup vegetables (e.g., 1/2 cup carrots roasted in 1 tsp. oil)
  • 1/2 ounce of grains (e.g., 1/2 cup of cooked rice)
  • Water


  • 2 cup of vegetables ( For example, 2 cups of celery sticks)
  • 1 ounce of protein (For example., 2/5 tbsp. of hummus)
  • Water


  • Grains: 2 ounces (Cooked pasta 1 cup)
  • 1 ounce of protein of your preference
  • 1/2 cup of vegetables
  • Water


  • 1 cup of dairy/dairy equivalent (For example, yogurt of your preference: 1 cup)
  • 1/2 cup of fruit (e.g., 4 strawberries)

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Healthy meal plans for 14-Year-Old kids


  • 1 cup dairy/dairy equivalent + 1 ounce of grains (For example, oatmeal: 1 cup milk + 1/3 cup dry oats)
  • 1 ounce of protein (e.g., 12 almonds)
  • 1/2 cup of fruit (an apple half, like a Granny Smith)
  • 1 cup of dairy/dairy equivalent (For example, 1 cup of milk of your preference)


  • 1 ounce of grains (1 ounce of whole-grain crackers)
  • 1 ounce of protein (1 tbsp. of seed/nut butter)
  • Water



  • 2 ounces of grains (two slices of 100 percent wholegrain bread, for example)
  • 2 ounces of protein of your preference
  • 1 cup of vegetables (e.g. tomato, lettuce, cucumbers, etc.)
  • 1/4 cup of avocado
  • 1 cup of fruit (e.g., a banana)
  • Water


  • 1 cup of dairy/dairy equivalent (For example, 1 cup of yogurt of your preference)


Chili, cooked in 1 tbsp. olive oil:

  • 2 ounces protein (For example, 1/2 cup beans of your preference)
  • 1/2 cup vegetables (half a cup of red and green peppers, for instance)
  • 1 1/2 cups vegetables (e.g., 1/2 cup red, 1/2 cup corn, green peppers, and 1/2 cup tomato puree)
  • 2 ounces grains (e.g., 1 large slice of cornbread)
  • water