Meal Plan By Jill Cerreta, M.S., R.D.

Let's face it, feeding kids can be a challenge; not only coming up with foods they will eat but at the same time making sure they are getting all the nutrients they need each day to fuel their growing bodies. In this 1-day meal plan, we provided fun, kid-friendly recipes and snack ideas to ensure adequate amounts of key nutrients like calcium, iron, zinc, fiber and protein.


Bagel Gone Bananas

Breakfast (284 calories)

• 1 serving Bagel Gone Bananas


A.M. Snack (120 calories)

• 2/3 cup plain whole milk yogurt

• 1/3 cup raspberries

Fill a bowl with yogurt and top with raspberries.


Vegetarian No-Sugar Meal Plan

Lunch (346 calories)


P.M. Snack (86 calories)

  • 2 tablespoons hummus
  • 3/4 cup sugar snap peas


Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

Dinner (457 calories)

• 1 cup steamed cauliflower topped with 2 tablespoons Cheddar cheese, melted

Serve chicken nuggets with a side of cauliflower with melted Cheddar cheese on top.

• 1 cup low-fat milk

• 2/3 cup unsweetened apple sauce to enjoy after dinner


Honey-Peanut Popcorn

Evening Snack (116 calories)

• 1 1/2 cups Honey-Peanut Popcorn

Daily Total: 1,409 calories, 75 grams protein, 1,938 milligrams sodium, 25 grams fiber, 1,021 mg calcium, 9 mg iron, 7 mg zinc

Please Note: This meal plan is controlled for calories, protein, fiber, sodium, iron, zinc and calcium. If you are concerned about any nutrient in particular, talk with your doctor and a registered dietitian to alter this meal plan to better suit your needs.

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