Here’s a 7-day picky-eater-friendly toddler meal plan — balanced, familiar, but with gentle variety so you can keep nudging their palate forward.
Day 1
Breakfast: Mini banana pancakes + sliced strawberries + whole milk (or fortified non-dairy)
Snack: Apple slices + peanut butter (or seed butter) Lunch: Cheese quesadilla + cucumber sticks + corn Snack: Yogurt + blueberries
Dinner: Baked chicken strips + mashed sweet potato + peas
Day 2
Breakfast: Scrambled eggs + toast soldiers + orange wedges
Snack: Rice cakes + cream cheese
Lunch: Whole-wheat pasta with tomato sauce + grated cheese + broccoli florets
Snack: Mini muffins (banana/oat)
Dinner: Salmon fish cakes + potato wedges + green beans
Day 3
Breakfast: Oatmeal with diced pear + sprinkle of cinnamon
Snack: Cheese cubes + grapes (halved)
Lunch: Turkey and avocado roll-ups + cherry tomatoes (quartered) + crackers
Snack: Carrot sticks + hummus
Dinner: Beef meatballs + spaghetti + roasted zucchini
Day 4
Breakfast: Yogurt parfait with granola + mixed berries
Snack: Banana slices + almond butter (or sunflower seed butter)
Lunch: Mini pita pockets with chicken salad + cucumber slices
Snack: Whole-grain crackers + guacamole
Dinner: Baked cod + sweetcorn + roasted carrots
Day 5
Breakfast: French toast strips + kiwi slices
Snack: Smoothie (banana, mango, yogurt, spinach)
Lunch: Mini veggie pizza (whole-wheat base) + carrot sticks
Snack: Apple chips + string cheese
Dinner: Lentil soup + whole-grain bread + roasted broccoli
Day 6
Breakfast: Cottage cheese + peach slices
Snack: Mini rice balls (with seaweed if accepted) Lunch: Tuna mayo wraps + cucumber + sweet peppers Snack: Mini oat cookies + milk
Dinner: Roast chicken + mashed potato + green peas
Day 7
Breakfast: Whole-grain waffles + raspberries
Snack: Trail mix (dry cereal, raisins, sunflower seeds)
Lunch: Egg muffins (egg + cheese + chopped veggies) + toast
Snack: Yogurt + banana slices
Dinner: Baked veggie fritters + brown rice + corn
Tips to make this work for picky eaters
Always include 1–2 safe foods at each meal so they’re never faced with a plate of only “new” foods.
Serve new foods in very small portions (even a single bite) alongside familiar ones.
Let them self-serve or touch/smell new foods without pressure to eat them.
