Meal Plan for Picky Eaters
Picky eaters need meals that are familiar, mild, and visually appealing. This plan sticks to universally liked dishes while sneaking in nutrition where possible.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Mac and Cheese | Chicken Nuggets with Mashed Potatoes | |
| Tuesday | Quesadillas with Cheese | Spaghetti Bolognese | |
| Wednesday | Chicken Wraps | Fish Fingers with Chips | |
| Thursday | Egg Fried Rice | Pizza (Homemade) | Let picky eaters choose their own toppings |
| Friday | Chicken Noodle Soup | Chicken Katsu with Rice | |
| Saturday | Pancakes with Fruit | Beef Tacos | |
| Sunday | French Toast | Roast Chicken with Potatoes |
Grocery List
Meat & Fish
- Chicken breasts (6)
- Whole chicken (1)
- Minced beef (500g)
- White fish fillets (4)
Vegetables
- Potatoes (8)
- Carrots (4)
- Lettuce (1)
- Tomatoes (4)
- Cucumber (1)
Pantry
- Spaghetti (500g)
- Macaroni (400g)
- Rice (1kg)
- Egg noodles (400g)
- Bread (1 loaf)
- Flour
- Pizza dough ingredients
- Panko breadcrumbs
- Tortillas
- Taco shells
Dairy & Eggs
- Eggs (18)
- Cheese (300g)
- Milk
- Butter
- Sour cream
Cooking Tips for Helpers
- Keep flavours mild — picky eaters can add sauce or seasoning at the table.
- Cut food into fun shapes or smaller pieces.
- Include one safe food on every plate that you know they will eat.
- Let children help choose or prepare one meal per week.
The key with picky eaters is patience and familiarity. These meals are almost universally liked by children and can gradually introduce new flavours.