Meal Planning for Kids: Top Tips for Success in 2024

Cooking at home is a great way to ensure that your family gets nutritionally balanced meals and to teach your children healthy eating habits. If you’re feeding picky eaters or if your family has special dietary needs, meal planning gives you more control over your family’s diet.  

Here are some pointers on how to plan and put together a meal plan everybody in your family will love.

Tips for Successful Family Meal Planning

If you’ve never planned meals before, the process can seem intimidating. Here are some ways you can help make your family meal planning easier and more successful. 

Get Your Family Involved in Planning Meals

Asking your family for meal ideas gets them involved in the process. You can also get them involved in the process of preparing and cooking meals. It teaches your children useful life skills and makes mealtime more fun. 

This is especially important when you’re dealing with picky eaters. “You’d be surprised by what picky eaters will eat if they’re a part of the cooking process,” says dietitian Audra Wilson of Northwestern Medicine¹.

Keep Your Schedule in Mind

If you know it’s going to be a busy night, plan a simple, quick meal.

Don’t let your culinary enthusiasm overwhelm you. If you want to plan a more complicated meal, do it on a day when you have more spare time. 

Simple Is Often Better

You’ll often find that children prefer more basic meals. Tacos, hamburgers, and pasta are a good choice for many young eaters. You can make meals more nutritious by choosing whole grain bread and noodles. You can also add pureed vegetables like butternut squash or white beans².

Expanding your child’s culinary horizons doesn’t have to be a “just try one bite!” struggle. Introduce your children to 1 new item at a time. As you find ingredients they like, you can expand your menu. 

Theme Nights Can Be Fun

Taco Tuesdays or Pasta Thursdays cover one day of your meal schedule and can be a great way to keep your kids entertained while feeding them.

Have a Backup Plan for Emergencies

When you’re a parent, it can be difficult to stick to a strict schedule. If something comes up that interferes with your meal plans, have a quick and easy backup meal on hand as a Plan B.

Your backup meal can be something as simple as peanut butter and jelly sandwiches. What’s important is that you have something on hand that you can serve quickly.

You Don’t Have to Plan Every Meal

Start your family meal planning journey by scheduling a few meals for the week. Add more meals to your schedule as you feel comfortable. 

There’s nothing wrong with occasional fast food or takeout as a treat. But regular takeout can get expensive, and takeout food tends to be high in calories and sodium. 

Plan Your Meals Around Sales at the Grocery Store

You can save money by taking advantage of sales and coupon offers. Preparing a grocery list ahead of time also helps you avoid impulse purchases of items you don’t need.

Check Your Pantry

Check to see what items you already have and what you need to finish. This helps you plan meals and reduces food waste.

Prepare Meals in Bulk

You can prepare meals ahead of time and freeze them. When you’re pressed for time, heat them up, and you have a hot meal ready to go. 

You can also prepare a single ingredient for multiple meals. For example, you can stir-fry lean ground beef for chili one night and freeze the rest. Later, you can thaw the beef in the fridge and use it to make beef lasagna.

Limit Processed Foods

Many ultra-processed foods are high in saturated fats, salts, and sugar. These foods are fine as an occasional treat but shouldn’t make up a large part of your diet. Processed foods include:

• sugary drinks

• syrups and jams

• chocolate and candies

• potato chips and pretzels

• packaged sauces, dressings, and gravies

• ice cream and frozen desserts

• bakery products like muffins and cakes

• fast foods like French fries and burgers

• frozen entrées like pasta dishes and pizzas

• processed meats like sausages and deli meats³

Planning Daily Meals for Kids

Planning each meal of the day helps ensure your children receive balanced nutrition. Here are some healthy and easy options for breakfast, lunch, and dinner. 

Breakfast

A nutritious breakfast sets the tone for the day and provides essential energy for kids. Opt for meals rich in protein, fiber, and healthy fats. Here are some healthy breakfast ideas:

• Whole grain pancakes: Serve with fresh fruit, a drizzle of honey and some yogurt for added protein.

• Greek yogurt with berries and nuts: A quick and protein-packed option.

Overnight Oats can be made with just rolled oats and milk as base, but for a bit of extra flavor you can add yogurt, berries, dried fruit, and seeds such as chia seeds. Honey or sugar can be added to taste.

Combine all ingredients in a jar, mix well, and refrigerate overnight. In the morning, stir and enjoy a ready-to-eat nutritious breakfast.

Lunch

Lunch should be a balanced meal that refuels your child's energy for the rest of the day. Focus on vegetables, lean proteins, and whole grains. Here are some healthy lunch ideas:

• Turkey and veggie wrap: Whole grain wrap with turkey, lettuce, tomatoes, and hummus.

• Quinoa salad: Mix cooked quinoa with cucumbers, cherry tomatoes, and feta cheese and refrigerate until served.

• Chicken and avocado sandwich: Whole grain bread with grilled chicken breast slices, avocado slices, lettuce, and tomato. Mustard or hummus make a nice spread on the bread.

Dinner

Dinner should be a satisfying and wholesome meal that ends the day on a filling and tasty note. Here are some healthy dinner ideas:

• Grilled salmon with steamed vegetables: A rich source of omega-3 fatty acids and vitamins.

• Veggie stir-fry with tofu: Packed with colorful vegetables and plant-based protein.

• Baked chicken and vegetables: The sheet pan meal requires a bit of veg chopping before everything goes in the oven with the chicken, seasonings, and oil.

Nutritional Tips for Meal Planning

The internet is full of nutritional tips and pointers. Unfortunately, many of them are misleading or flat-out wrong. Here is some meal planning advice provided in consultation from our nutritionist.

There Are No “Good Foods” or “Bad Foods”

You’ll hear a lot of hype online about “gut doctor tells you to avoid this food” or “eat this miracle vegetable now?” The truth is that all foods are on a spectrum.

There are foods that you can eat without worrying and there are foods that should only be enjoyed in moderation or as an occasional treat. Balance is key. 

Plan Healthy Family Meals Around Vegetables, Whole Grains, and Lean Proteins

Try to purchase 2 to 3 times the amount of vegetables as your protein. At mealtimes, you want at least half of everyone’s plate to be loaded with vegetables, which are rich in vitamins, minerals, and fiber.

Lean proteins include fish, seafood, lean cuts of meat, poultry, beans, or tofu. Whole grains contain more vitamins and fiber⁴.

Keep Healthy Snacks on Hand

Instead of processed junk foods, provide your family with healthy snacks they’ll love. Prepare them in single-serving sizes for convenience and portion control.  

Some great snacks for your family include: 

• celery sticks with peanut butter and raisins

• nuts

• plain yogurt with a drizzle of honey

• popcorn

• trail mix

• string cheese

• cottage cheese 

• veggie pita pocket

• raisin snack packs

Storage Tips for Family Meal Planning

Proper storage of leftovers and bulk ingredients is essential to maintain food safety, freshness, and convenience. Here are some key pointers to help you efficiently refrigerate and freeze your family meals.

The ideal refrigerator temperature is between 35 and 38 degrees Fahrenheit in the main part of the fridge, with the optimal temperature at 37 degrees Fahrenheit. The refrigerator temperature should always remain under 40 degrees in all sections to prevent bacterial growth. The freezer should always be at 0 °F (-18 °C)⁵.

Refrigeration

Use Airtight Containers: Storing food in airtight containers helps minimize bacterial contamination and spoilage while retaining the food's flavors. Glass containers are excellent for preserving food quality but can be heavier and more breakable than plastic options​​.

Refrigerate Quickly: Ensure that leftovers are refrigerated within 2 hours of cooking to maintain safety and quality. Foods like meats, salads, and soups should be consumed within 3 to 5 days​.

Label and Date: Be sure to label each container with the contents and the date they were stored. Refrigerated leftovers should be consumed within 4 days. 

Freezing

Use Airtight Freezer Bags or Containers: Freezing food in airtight bags or containers prevents freezer burn and extends the food's shelf life. Be sure to remove as much air as possible before sealing the bags​​.

Label and Date Frozen Foods: Just like with refrigeration, labeling frozen foods with the date and contents helps in managing your freezer inventory effectively and ensuring you use items while they're still good​.

Avoid Freezing Certain Foods: Foods with high water content, like cucumbers and lettuce, become mushy upon thawing. Cream-based products and mayonnaise tend to separate when frozen and thawed​​.

Pantry Storage

Airtight Containers for Dry Goods: Store dry foods such as pasta, rice, and beans in airtight containers to prevent moisture and insects from spoiling them. This also helps in organizing your pantry​​.

FAQ

How do I start meal planning for my family?

Define your goals and decide on your meal planning style. Look at your schedule to plan accordingly, taking into account busy and light days. Check your pantry and fridge to see what you already have before making a shopping list and plan meals around those items​​.

How do I choose meals that my family will enjoy?

Involve your family in the meal planning process. Ask your family for input on meals they enjoy and consider incorporating theme nights like Taco Tuesday or Pizza Friday to make planning easier and more predictable. Try to include at least 1 new recipe each week while balancing it with familiar favorites to please picky eaters​.

How can meal planning save me money?

Meal planning reduces impulse buys and multiple trips to the store. By planning meals around sales, seasonal produce, and what you already have in your pantry, you can minimize waste and avoid spending extra on takeout or last-minute grocery runs. Buying in bulk when prices are low and using leftovers efficiently can further cut costs​.

References

1. https://www.nm.org/healthbeat/healthy-tips/nutrition/5-tips-for-healthy-meal-planning

2. https://www.npr.org/2010/10/25/130732347/stealth-health-nudging-kids-toward-a-better-diet

3. https://food-guide.canada.ca/en/healthy-eating-recommendations/limit-highly-processed-foods/

4. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/

5. https://www.energy.gov/energysaver/refrigerator-freezer-use-and-temperature-tips