Meal Planning for Picky Eaters + Weekly Plan 2024

Picky eaters make dinner time more complicated, whether it’s an aversion to anything green or an obsession with the shape of their food. They are walking conundrums who will turn their noses up at a five-star gourmet dish but dive right into a plate of chicken nuggets without hesitation.

While young children, especially toddlers and preschoolers, are more likely to display picky tendencies, this is an affliction that can affect people of any age. There are a variety of reasons why many eaters have preferences for certain textures and flavors. If you have 1 or 2 picky eaters to cook for, you’ve come to the right place for advice. 

I had an enlightening chat with our on-team nutritionist, who has worked with fussy eaters of all ages and from all walks of life. Combining her real-life insights and my extensive research on the topic, I’ve crafted a guide to help you navigate the tricky terrain of meal planning for picky eaters in your family. Make sure to read until the end for all my best tips!

The Secret to Meal Planning for Picky Eaters

Meal planning, shopping, and cooking for picky eaters is no walk in the park. You need to be mindful of everyone’s preferences and always have a plan B or C if they don’t like what’s on the menu.

In all fairness, if you’re cooking for adult picky eaters, things are a bit easier since they can (and will) voice their preferences quite clearly. Some of them may even prefer to cook their own meals. Still, this doesn’t make things any less frustrating if you are actively trying to convince them to diversify their diet.

So, I’m going to share with you a little secret that will help you cater to the culinary preferences of everyone in your family, save hours of cooking, and reduce food waste in your household. 

What is this secret, you ask? Buffet-style servings!

For this, you’ll have to stick to simple meals that can be assembled using pre-cooked ingredients, like oven-baked chicken tenders and mashed potatoes, chicken tenders and veggies, or chicken tenders and rice. 

To make these 3 meals available for 1 dinner, you simply have to put the chicken tenders in the oven while separately preparing the mashed potatoes, stir-fry the veggies, and boil the rice. 

Place each of these ingredients on the table, and each family member gets to pick what they like, skip what they don’t, and maybe even try something new without the pressure of a full portion. It’s variety without the headache.

If there are any leftovers, pack them up and place them in the fridge for later. 

7-Day Meal Planning for Picky Eaters

I know it’s difficult to find meals everyone enjoys – that’s how things are when trying to feed people with food sensitivities and particularities. To give you a head start, I put together a 7-day meal plan with alternatives. Use it as inspiration for your own meal planning:

Recipes Most Picky Eaters Enjoy

If you ever find yourself in a bind and your fussy eaters are refusing to try anything new, here are a few “approved” meals that most people who are sensitive about food will enjoy. Plus, all these recipes are kid-friendly for kids 2.5 to 3+ years old.

How to Tempt Your Picky Eaters

Getting picky eaters to embrace new foods can feel like convincing a cat to take a bath. But don’t worry, your kids won’t eat just cheese sticks and chicken nuggets for the rest of their lives (probably).

Still, until they outgrow this phase, you have to find ways to tempt their selective palates to explore new culinary territories. Children need a well-balanced diet in order to be able to grow, learn, and develop. Plus, if your picky eater is an adult or you are one, you must find ways to enjoy a more diversified diet so your body and brain can have access to a wider range of nutrients. 

Below, I’ve listed several tips and tricks that may spark culinary curiosity in both kids and adults.

A Nutrient-Dense Diet

Picky eaters, regardless of age, don’t eat much. So, the best way to make sure they get all the nutrients they need is to choose nutrient-dense ingredients for their meals.

For instance, children 2 years or older will benefit from having lean proteins, whole grains, healthy oils, and daily servings of fruits and vegetables. This means you have to find a way to convince your picky eater to try broccoli, lentils, peas, eggs, poultry that isn’t nuggets, and more.

Start by setting a good example. Kids mimic adults, so if they see you enjoying a variety of foods, they’re more likely to try them, too. So, make family meals a time to put these ingredients in front of them and show your appreciation for their taste and texture.

I also recommend introducing them to different cuisines. This tactic also works with picky adults since they may be taken over by the novelty element. If you don’t know how to cook these recipes or don’t have the time to try your skills, use a kid-friendly meal delivery service with a varied menu. 

Be Sneaky about Nutrition

Yes, there will be times when you have to be sneaky to get your kids to try new foods. Keep in mind that these tactics don’t really work on adults, so try it at your own risk. 

Try disguising the ingredients they usually reject by adding them to the ones they like. For instance, blend veggies into sauces, add finely chopped greens to meatballs, or bake fruits into muffins. They’ll get the nutrients they need without the drama.

Another way to go about it is to remove the option to say no. For instance, ask, “Would you like broccoli or carrots?” instead of  “Do you want broccoli?”. Offering options can make them feel more in control and less resistant.

Make It Fun and Colorful

Presentation is everything, especially with small children. So try to think at their own level. Bright, colorful foods arranged in fun shapes make eating more engaging. So try making veggie faces, fruit kabobs, or even a pizza with a smiley face. The more visually appealing, the better!

Additionally, some kids don’t like large pieces of food, like sandwiches or a piece of chicken thigh. To make food more appealing, cut it into bite-sized shapes that they can just pick up with their fingers. Dipping sauces may also help smooth things out, so try adding hummus, tomato sauces, or ranch into the mix.

No Pressure

Both children and adults will shut down if you put pressure on them. Some children may even develop a bad relationship with food, which may lead to developing an eating disorder later in life, so be very careful with this¹.

You have to be patient and focus on making mealtime a positive experience. Choosing what and when to eat is one of the few things your child has control over, so allow them to exercise it. Keep offering new options alongside options already deemed safe and let them decide when or if they want to try it.

Professional Guidance for Picky Eaters

Kids and adults alike may struggle with selective eating habits, with the notable difference that many children manage to outgrow this phase and go on to a varied, nutrient-rich diet.

If you’re still a picky eater as an adult, the causes may vary. Some people have an aversion to certain textures or strong flavors, while others have negative past experiences with certain foods. There are also psychological factors like anxiety or control issues around eating. These habits can be hard to break, leading to limited diets that may lack essential nutrients².

If you are a parent of a child or children under 6 or 7 years old who are fussy about food, you shouldn’t be too worried. As long as you can convince them to try something new from time to time and eat a fairly balanced diet, things should be good³. 

However, if your child only eats 2 or 3 types of foods and refuses to try anything new, you should consider talking to a nutritionist or dietician. The same is true for adults who would like to change their dietary habits but simply can’t.

Nutritionists and dieticians are trained to understand the complex factors behind picky eating. They can help identify the root causes and work with you to develop strategies for expanding your diet in a manageable way. They don’t just tell you what to eat; they guide you through the process of making food more enjoyable and less stressful.

So, if picky eating is a challenge for you or someone in your family, consider reaching out to a professional. It’s a step toward a healthier, happier mealtime experience.

FAQ

How can I introduce new foods to a picky eater without causing a meltdown?

Both children and adults who have food sensitivities tend to be resistant to change. Therefore, it’s best to introduce new foods gradually alongside familiar favorites and make it a fun and low-pressure experience.

What are some nutritious meals that picky eaters usually enjoy?

Most fussy eaters enjoy simple and fun foods like chicken nuggets, mac and cheese, and spaghetti with meatballs. The good news is that you can find ways to make them healthier by incorporating vegetables and whole grains.

How do I ensure my picky eater gets enough nutrients?

Focus on balanced meals with a variety of food groups, and consider sneaking in vegetables through purees in sauces and soups. Shift your focus on convincing them to eat nutrient-rich ingredients rather than eat large quantities of food.  

Can picky eating habits be overcome or will they last a lifetime?

With patience and consistent effort, many picky eaters can learn to enjoy a wider range of foods over time. Also, most children overcome their picky eating habits by the age they’re 6. If this doesn’t happen, consider getting professional help.

How can I make meal planning easier for a family with picky eaters?

Create a weekly meal plan that includes a mix of tried-and-true favorites and new recipes, and involve picky eaters in the planning and cooking process.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6398579/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477986/

3. https://pubmed.ncbi.nlm.nih.gov/30392488/