1-Day Dairy-Free Healthy Kids Meal Plan: 1,400 Calories

Jill Cerreta, M.S., R.D.

If your child has an allergy or intolerance to dairy, you can still find all the nutrients found in dairy products (like calcium) in many other foods. In this 1-Day Dairy-Free Meal Plan for kids we've provided a day's worth of healthy, kid-friendly recipes and snack ideas that provide adequate amounts of calcium and other nutrients kids need for healthy growth and development, such as iron, fiber and protein.

How to Make Sheet-Pan Chicken Fajitas

 


BREAKFAST

Maple Nut Granola

Breakfast (309 calories)

• 1/2 cup Maple Nut Granola
• 1/2 cup almond milk
• 1/2 cup raspberries or other berries


A.M. SNACK

A.M. Snack (120 calories)

• 1 hard-boiled egg
• 1 kiwi, peeled and sliced


LUNCH

Lunch (358 calories)

Peanut-Butter & Banana Sandwich

• 2 slices whole-wheat bread
• 1 1/2 tablespoon natural peanut butter (or sunflower-seed butter as an allergy friendly alternative)
• 1/2 medium banana, sliced
Spread peanut butter on each slice of bread, top with banana slices and other slice of bread.

• 1/2 cup sliced cucumber


P.M. SNACK

P.M. Snack (82 calories)

• 1 1/2 cups cantaloupe


DINNER

Sheet Pan Chicken Fajitas

Dinner (449 calories)

• 1 serving (or 2 fajita) Sheet Pan Chicken Fajitas
• 3/4 cup pineapple chunks
• 1 cup almond milk


EVENING SNACK

Evening Snack (109 calories)

• 1 1/2 cups popcorn
• 1 1/2 teaspoon olive oil
• Salt to taste
Drizzle popcorn with olive oil and season with salt.

Daily Total: 1,427 calories, 1,563 milligrams sodium, 31 grams fiber, 985 mg calcium, 9 mg iron, 8 mg zinc

Please Note: This meal plan is controlled for calories, fiber, sodium, calcium, iron and zinc. If you are concerned about any nutrient in particular, talk with you health care provided about altering this meal plan to best suit your child's individual nutrition needs.