Kid-Friendly Meal Plan

Kid-Friendly Meal Plan

REVISED AUG 2021

A fun, nut-free, lunchbox-friendly plan.

This plan was designed to make healthy eating simple and fun for children! It has been designed specifically for children aged 4 to 10 and offers many finger foods, familiar family favorites, and simple snacks.

All meals are lunchbox-friendly and meet the approximate energy needs of most active children. The plan is easily customizable for individual needs, and children are encouraged to follow their natural hunger and fullness cues.

Plan Includes:

  • 7-Day Meal Plan
  • Meal Preparation Guide
  • 20 Delicious Recipes & Snacks
  • Beautiful Pictures of Each Recipe
  • Shopping List
  • Bonus Handout: A comparison of allergies, the common cold, and the flu

$17.00

Description

Kid-Friendly Meal Plan

A fun, nut-free, lunchbox-friendly plan.

This plan was designed to make healthy eating simple and fun for children! It has been designed specifically for children aged 4 to 10, and offers many finger foods, familiar family favorites, and simple snacks.

All meals are lunchbox-friendly and meet the approximate energy needs of most active children. The plan is easily customizable for individual needs, and children are encouraged to follow their natural hunger and fullness cues.

Plan Includes:

  1. 7-Day Meal Plan
  2. Meal Preparation Guide
  3. 20 Delicious Recipes & Snacks
  4. Beautiful Pictures of Each Recipe
  5. Shopping List
  6. Bonus Handout: A comparison of allergies, the common cold, and the flu

This program was created with four key considerations:

Fiber

Fiber has several health benefits for kids. It improves digestive health, reduces symptoms of gastrointestinal disorders, lowers cholesterol levels, and decreases the risk of heart disease. This meal plan provides daily fiber from foods such as fruits, vegetables, legumes, oats, and whole grains.

Bone Building Nutrients

Calcium is a mineral that is essential to build healthy bonesMagnesium has a structural role in bone maintenance and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like fortified milk beverages, Greek yogurt, and hummus. Magnesium is incorporated from food sources like pumpkin seeds and leafy greens.

Immune Support

Zinc and selenium are essential minerals critical for immune function and are added to this meal plan from legumes, seeds, eggs, and chicken. Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like sweet potato, carrots, and spinach, and incorporates vitamin E through healthy oils and seeds. A lack of vitamin C can make kids more prone to getting sick. This plan provides vitamin C from tomatoes, bell peppers, and cauliflower.

Gut Health

Probiotics and prebiotics bring good bacteria into the gut. Probiotics found in fermented foods and cultured dairy products are live bacteria that can help develop digestive function in children. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This meal plan combines nutrient-dense foods like yogurt with fruit to create a healthy gut microbiome.

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