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Balanced & Kid-Friendly 5-Day Nutritious Meal #2

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Balanced & Kid-Friendly 5-Day Nutritious Meal #2

Nutrition plays a critical role in the development and well-being of children. A balanced diet ensures that they get all the essential nutrients—proteins, carbohydrates, fats, vitamins, and minerals—necessary for growth, cognitive development, and overall health.

Additionally, establishing healthy eating habits from a young age sets the foundation for a lifetime of good health. It helps in preventing various health issues such as obesity, malnutrition, and lifestyle-related diseases like diabetes and heart problems.

Our 5-Day Nutritious Meal Journey #2 is designed with the nutritional needs of growing children in mind. It is not just a random assortment of meals but a carefully curated plan aimed at providing a balanced intake of nutrients through a variety of foods that kids typically enjoy.

The goal is twofold:

  1. Nutritional Balance: Each day’s menu is planned to include protein sources, healthy fats, and a variety of fruits and vegetables to ensure a balanced diet.
  2. Taste and Variety: Children can be picky eaters. The plan introduces them to a range of flavors and textures, making mealtime exciting and ensuring they look forward to eating healthily.

By following this plan, you can take a significant step toward instilling a love for nutritious food in your children, all while ensuring they get the nourishment they need to grow strong and healthy.

Day 1: Wholesome Beginnings

Breakfast: Waffles for a Comforting Start

whole grain waffles

Start your child’s day with whole grain waffles topped with fresh sliced strawberries. Whole grains provide fiber and essential nutrients, while strawberries add a burst of antioxidants and vitamin C. Paired with a glass of milk, this breakfast offers a balanced meal with calcium and protein.


  1. 1 cup whole grain flour (you can opt for whole wheat, oat flour, or a blend of your choice)
  2. 1 tablespoon sugar (can use maple syrup or honey as an alternative sweetener)
  3. 1 teaspoon baking powder
  4. 1/4 teaspoon baking soda
  5. 1/4 teaspoon salt
  6. 1 cup buttermilk (or regular milk with a splash of lemon juice or white vinegar)
  7. 1 large egg
  8. 2 tablespoons melted butter or coconut oil
  9. 1 teaspoon pure vanilla extract (optional)
  10. 1 cup of fresh strawberries, washed, hulled, and sliced
  11. 1 glass (about 240 ml or 8 oz) of your preferred milk (can be whole, skim, almond, soy, or any variety you prefer)

Full Recipe: Whole Grain Waffles with Fresh Strawberries.

Snack: Cheese Stick for a Quick Protein Hit

The morning snack of a simple cheese stick offers a quick source of protein and calcium. It’s easy to pack and carry, making it a convenient option for kids on the go.

Lunch: Turkey and Avocado Wrap – Balanced and Tasty

Avocado turkey wrap

For lunch, a turkey and avocado wrap offers a mix of lean protein and healthy fats. Add a side of carrot sticks and hummus for extra fiber and a tasty way to get some vegetables in. The combination provides essential amino acids, vitamins, and minerals, making it a balanced and nutritious meal.


  • 2 large whole grain or spinach tortillas (you can choose according to preference)
  • 200 grams of thinly sliced roasted turkey breast (store-bought or freshly roasted)
  • 1 ripe avocado, sliced
  • 1 medium-sized tomato, sliced
  • 2 lettuce leaves, washed and dried
  • 2 tablespoons of mayonnaise or Greek yogurt (for a healthier option)
  • 1 teaspoon of Dijon mustard (optional)
  • Salt and pepper, to taste
  • 1 can (around 400 grams) of chickpeas, drained and rinsed
  • 2 garlic cloves, minced
  • 2 tablespoons of tahini
  • 3 tablespoons of extra-virgin olive oil
  • Juice of 1 lemon
  • 1/2 teaspoon of ground cumin
  • Salt, to taste
  • 2-3 tablespoons of water (or as needed to achieve desired consistency)
  • Paprika and a drizzle of olive oil, for garnish
  • 3-4 large carrots, peeled and cut into thin sticks (about 3 inches in length)

Full recipe: Turkey and Avocado Wrap With Carrot And Hummus.

Snack: The Simplicity of a Banana

A banana serves as an excellent afternoon snack, offering quick energy and essential nutrients like potassium and vitamin B6. It’s easy to eat and doesn’t require any preparation, making it one of the most kid-friendly fruits.

Dinner: Stir-Fry for a Balanced Meal


End the day with a hearty beef and vegetable stir-fry served over brown rice. The beef provides iron and protein, while the assorted vegetables offer various vitamins and minerals. Brown rice rounds out the meal with its whole grains, providing both fiber and essential nutrients.

This balanced first day introduces your child to a variety of foods, from fruits and whole grains to proteins and vegetables, ensuring a well-rounded intake of essential nutrients.


Day 2: Greek Inspirations

Day 2 leans into Mediterranean flavors and includes a variety of food groups, giving your children a well-rounded and flavorful nutritional experience.

Breakfast: Parfait for a Fresh Morning

Greek Yogurt Parfait recipe

Kickstart your day with a Greek yogurt parfait layered with crunchy granola and antioxidant-rich blueberries. The yogurt provides a good dose of protein and probiotics, while the blueberries and granola add flavor and nutrients. A versatile and delightful start to the day.

Full recipe: Greek Yogurt Parfait Recipe.


  • 1 cup non-fat Greek yogurt
  • 1 tablespoon honey
  • 1/4 cup low-fat granola
  • 1/4 cup mixed fresh fruits (e.g. strawberries, blueberries)
  • Optional toppings: chopped nuts, mint leaves for garnish

Snack: Apple for a Quick Boost

An apple as a mid-morning snack provides a quick source of natural sugar, fiber, and vitamins. It’s another easy-to-pack option that your kids can eat on the go or at school.

Lunch: Mediterranean Pasta Salad

pasta salad

Lunch features a whole-grain pasta salad brimming with cherry tomatoes, cucumbers, olives, and crumbled feta cheese. This Mediterranean-inspired dish offers a balanced meal with protein from the cheese, fiber from the pasta, and a variety of vitamins from the vegetables.

Full recipe: Wholesome Whole Grain Pasta Salad Recipe.


  1. Whole Grain Pasta: 2 cups (uncooked)
  2. Cherry Tomatoes: 1 cup, halved
  3. Cucumbers: 1 medium-sized, diced
  4. Black Olives: ½ cup, sliced
  5. Feta Cheese: ¾ cup, crumbled
  6. Olive Oil: 3 tablespoons (for dressing)
  7. Lemon Juice: 2 tablespoons (for dressing)
  8. Salt: to taste
  9. Black Pepper: to taste
  10. Fresh Basil or Parsley: 2 tablespoons, finely chopped (optional for garnishing)
  11. Shredded Chicken: 1 cup, cooked
  12. Chickpeas: 1 cup, boiled or canned (drained and rinsed)

Snack: Trail Mix – Variety in Every Bite

A handful of trail mix in the afternoon can offer an array of textures and flavors—nuts for protein, seeds for essential fatty acids, and raisins for a touch of sweetness and iron. It’s a convenient, energy-boosting snack that covers many nutritional bases.

Dinner: Classic Chicken Drumsticks and Veggies

Grilled Chicken Drumsticks Paired with Creamy Mashed Potatoes and Crisp Green Beans recipe

For dinner, grilled chicken drumsticks offer a good source of protein, paired with a side of mashed potatoes and steamed green beans. This meal provides comfort and balance, bringing in protein from the chicken, fiber and nutrients from the potatoes, and a range of vitamins from the green beans.

Full Recipe: Grilled Chicken Drumsticks Paired with Creamy Mashed Potatoes and Crisp Green Beans.


For the Grilled Chicken Drumsticks:

  1. Chicken drumsticks – 8 pieces, cleaned and patted dry.
  2. Olive oil – 2 tablespoons.
  3. Garlic – 4 cloves, minced.
  4. Lemon zest and juice – from 1 lemon.
  5. Paprika – 1 teaspoon.
  6. Dried thyme – 1 teaspoon.
  7. Salt – 1 teaspoon (or to taste).
  8. Freshly ground black pepper – 1/2 teaspoon.

For the Creamy Mashed Potatoes:

  1. Potatoes – 4 large, preferably Russet or Yukon Gold, peeled and cubed.
  2. Butter – 4 tablespoons, softened.
  3. Heavy cream or milk – 1/2 cup, warmed.
  4. Salt – 1 teaspoon (or to taste).
  5. Freshly ground black pepper – 1/4 teaspoon.
  6. Optional: Freshly chopped chives or green onions for garnish.

For the Green Beans:

  1. Fresh green beans – 400 grams, trimmed.
  2. Olive oil – 1 tablespoon.
  3. Salt – 1/2 teaspoon.
  4. Freshly ground black pepper – 1/4 teaspoon.
  5. Garlic – 2 cloves, minced.
  6. Lemon zest – from 1/2 lemon.

Day 3: A Day of Color

Day 3 incorporates colorful fruits and vegetables into every meal, offering a palette of nutrients and flavors to keep your children engaged and nourished.

Breakfast: Nutritious Scramble

scrambled eggs with spinach and feta recipe

Begin your morning with scrambled eggs mixed with vibrant spinach and cherry tomatoes. Eggs offer a wealth of protein and essential amino acids, while spinach adds iron and tomatoes bring in a dash of lycopene and other antioxidants. It’s a colorful, nutritious way to start the day.

Full recipe: Scrambled Eggs with Spinach and Feta Recipe.


  • Eggs – 3 large
  • Fresh spinach – 1 cup, chopped
  • Feta cheese – 1/4 cup, crumbled
  • Olive oil or butter – 1 tablespoon
  • Salt – to taste
  • Black pepper – to taste
  • Optional: Fresh herbs (such as dill or parsley) – 1 tablespoon, chopped
  • Optional: Red pepper flakes – a pinch for a spicy kick

Snack: Refreshing Cucumber Dip

Cucumber Slices with Dill-Lemon Greek Yogurt Dip

For your morning snack, enjoy crisp cucumber slices accompanied by a refreshing Greek yogurt dip mixed with dill and lemon. The cucumber offers hydration and vitamins, and the yogurt dip adds a tangy twist along with a dose of protein and probiotics.

Full recipe: Refreshing Cucumber Slices with Dill-Lemon Greek Yogurt Dip.


  • Cucumbers: 4-5 Persian cucumbers or 2 English cucumbers.
  • Greek Yogurt: 1 cup.
  • Dill: 3 tablespoons of freshly chopped dill or 1 tablespoon of dried dill.
  • Lemons: Zest of 1 lemon and juice of half a lemon.

Lunch: The Classic PB&J with a Healthy Twist

Seed Butter & Jelly Sandwich And Crunchy Baby Carrots

Come lunchtime, it’s hard to go wrong with the classic Peanut Butter and jelly sandwich. We opt for whole-grain bread to add fiber and serve it with a side of crunchy baby carrots for additional nutrients and hydration.

Full recipe: Seed Butter & Jelly Sandwich And Crunchy Baby Carrots Recipe.


  1. Almond or Sunflower Seed Butter:
    • 4 tablespoons (choose one based on preference)
  2. Jelly or Jam:
    • 4 tablespoons (Your choice of flavor, though classic grape, strawberry, or raspberry are popular options)
  3. Whole Grain Bread:
    • 4 slices
  4. Baby Carrots:
    • 1 cup (approximately 12-15 baby carrots)
  5. Dipping Sauce for Carrots (optional):
    • 2 tablespoons of hummus or ranch dressing
  6. Additional Optional Fillings:
    • Thinly sliced bananas, chia seeds, or other preferred additions.

Snack: Sweet and Simple Pear

A pear serves as a sweet and satisfying afternoon snack. It provides natural sugars for quick energy, along with fiber and important vitamins to keep your kids feeling their best.

Dinner: Seafood Delight

Succulent Shrimp & Vegetable Skewers with Quinoa and Steamed Broccoli recipe

For dinner, treat yourselves to shrimp and vegetable skewers, served with a side of nutrient-packed quinoa and steamed broccoli.

The shrimp offer protein and a range of vitamins, the veggies add color and nutrients, and the quinoa offers a complete set of amino acids.


  1. For the Skewers:
    • Shrimp: 1 pound of large shrimp, peeled and deveined.
    • Bell Peppers: 2 (one red and one yellow), cut into 1-inch squares.
    • Zucchini: 1 medium-sized, sliced into ½-inch thick rounds.
    • Cherry Tomatoes: 16 pieces.
    • Olive Oil: 2 tablespoons, for brushing.
    • Lemon Juice: 1 tablespoon.
    • Garlic: 2 cloves, minced.
    • Salt and Pepper: To taste.
    • Wooden or Metal Skewers: 8.
  2. For the Quinoa:
    • Quinoa: 1 cup (uncooked).
    • Water: 2 cups.
    • Salt: ½ teaspoon.
    • Fresh Parsley or Cilantro: 2 tablespoons, finely chopped (optional for garnishing).
  3. For the Steamed Broccoli:
    • Broccoli: 1 large head, broken into florets.
    • Salt: A pinch, for seasoning.
  4. For the Dip (optional):
    • Greek Yogurt or Sour Cream: ½ cup.
    • Lemon Zest: From 1 lemon.
    • Fresh Dill: 1 tablespoon, chopped.
    • Salt and Pepper: To taste.

Full recipe: Shrimp and vegetable Skewers with Quinoa and Steamed Broccoli.

Day 4: Oats and Greens

Day 4 introduces oats and a variety of colorful vegetables and fruits, making it a balanced day full of fiber, vitamins, and protein to keep your kids energized and healthy.

Breakfast: Heart-Healthy Oatmeal

Oatmeal with Almond Butter recipe

Kickstart your day with a warm bowl of oatmeal, topped with almond butter, banana slices, and a sprinkle of cinnamon. Oats are an excellent source of fiber, while almond butter provides healthy fats and protein. Bananas offer a natural sweetness, and cinnamon adds a comforting aroma.

Full recipe: Oatmeal with Almond Butter, Banana, and Cinnamon Recipe.


  • Oats: 1 cup (Rolled or quick oats)
  • Water/Milk: 2 cups
  • Almond Butter: 2 tablespoons
  • Banana: 1 ripe, sliced
  • Cinnamon: ¼ teaspoon (preferably Ceylon cinnamon)
  • Optional sweetener: Honey or maple syrup, to taste

Snack: Crunchy Celery and Cream Cheese

For a quick morning snack, enjoy some celery sticks with cream cheese. Celery is low in calories but high in fiber and water content, making it a great snack for hydration. Cream cheese adds a creamy texture and some healthy fats.

Lunch: A Crunchy Chicken Salad

Chicken Salad recipe

Lunchtime calls for a crunchy chicken salad filled with lettuce, carrots, and bell peppers. The chicken provides lean protein, while the colorful veggies offer a range of vitamins and minerals. Serve it with some whole-grain crackers for added fiber and crunch.

Full recipe: Chicken Salad.


  1. Chicken:
    • Boneless chicken breasts: 4 medium-sized pieces (about 1.5 lbs or 680 grams)
    • Olive oil: 2 tablespoons (for brushing)
    • Salt: 1 teaspoon (or to taste)
    • Black pepper: 1/2 teaspoon
  2. Vegetables for Salad:
    • Romaine lettuce (or preferred lettuce variety): 1 large head, washed and torn into bite-sized pieces
    • Fresh carrots: 2 medium-sized, peeled and julienned or thinly sliced
    • Red bell pepper: 1 large, seeds removed and thinly sliced
    • Yellow bell pepper (optional for added color): 1 large, seeds removed and thinly sliced
  3. Dressing (adjust based on personal preference):
    • Olive oil: 1/4 cup
    • Freshly squeezed lemon juice: 3 tablespoons
    • Dijon mustard (optional): 1 teaspoon
    • Honey (or maple syrup for vegan option): 1 tablespoon
    • Salt: 1/2 teaspoon
    • Freshly ground black pepper: 1/4 teaspoon
  4. Whole Grain Crackers:
    • Your preferred brand: 16 to 20 pieces (4-5 crackers per serving)
  5. For Garnish (optional):
    • Fresh parsley or mint: A few sprigs

Snack: Berry Medley

Your afternoon snack is a simple yet delicious berry medley, combining strawberries, blueberries, and raspberries. These fruits are packed with antioxidants and vitamins, offering a burst of flavor and health benefits in each bite.

Dinner: Hearty Meatloaf and Veg

Meatloaf Medley with Roasted Asparagus & Crispy Sweet Potato Wedges Recipe

Wrap up the day with a satisfying dinner of meatloaf, roasted asparagus, and sweet potato wedges. Meatloaf made with lean meat offers a good amount of protein. Asparagus provides essential nutrients like fiber, vitamins A, C, and K, and the sweet potatoes are rich in beta-carotene and fiber.

Full recipe: Meatloaf Medley with Roasted Asparagus and crispy Sweet Potato Wedges.



  • Ground meat (choose from beef, pork, or turkey): 2 lbs.
  • Breadcrumbs: 1 cup
  • Eggs: 2, large
  • Onions: 1 medium-sized, finely chopped
  • Garlic: 3 cloves, minced
  • Ketchup: 1/2 cup
  • Worcestershire sauce: 2 tbsp
  • Seasonings:
    • Salt: 1 tsp
    • Ground black pepper: 1/2 tsp
    • Dried thyme (optional): 1/2 tsp

Roasted Asparagus:

  • Fresh asparagus spears: 1 bunch (approx. 20 spears)
  • Olive oil: 2 tbsp
  • Garlic: 2 cloves, minced
  • Lemon zest: From 1 lemon
  • Salt: 1/2 tsp
  • Ground black pepper: 1/4 tsp

Sweet Potato Wedges:

  • Sweet potatoes: 3 large, washed and cut into wedges
  • Olive oil: 3 tbsp
  • Salt: 1 tsp
  • Ground black pepper: 1/2 tsp
  • Optional seasonings:
    • Paprika: 1/2 tsp
    • Dried rosemary: 1 tsp, finely chopped

Day 5: The Final Fiesta

Day 5 wraps up the week with a focus on balanced, colorful, and nutrient-dense foods that are not only good for your children but also delicious for them to eat.

Breakfast: Smooth Start to the Day

Fruit Smoothie with Spinach, Frozen Berries, Greek Yogurt, and Honey recipe

Begin the day with a revitalizing fruit smoothie, blending together spinach, frozen berries, Greek yogurt, and a teaspoon of honey. This smoothie is a powerhouse of nutrients, offering protein, fiber, and a range of vitamins and minerals.

Full recipe: Fruit Smoothie with Spinach, Frozen Berries, Greek Yogurt, and Honey Recipe.


  1. Spinach: 1 cup (fresh or frozen)
  2. Frozen Mixed Berries: 1 cup (such as strawberries, blueberries, raspberries)
  3. Greek Yogurt: 1/2 cup (plain or vanilla)
  4. Honey: 1 teaspoon
  5. Water or Almond Milk: 1/2 cup (for desired consistency)
  6. Ice Cubes: 4-5 (optional, for added thickness)
  7. Chia Seeds: 1 teaspoon (optional, for added nutrition)

Snack: Cheese Cubes for a Quick Bite

Mid-morning, snack on some cheese cubes to keep those hunger pangs at bay. Cheese is a good source of calcium and protein, making it an ideal, kid-friendly snack.

Lunch: Veggie-Packed Quesadilla

Veggie Quesadillas with a Protein Punch

For lunch, enjoy a veggie quesadilla filled with black beans, cheese, and bell peppers, wrapped in a whole grain tortilla. This is a great way to sneak in some vegetables and fiber while enjoying a cheesy, satisfying meal.

Full recipe: Veggie Quesadillas with a Protein Punch Recipe.


  • 1 can (15 oz.) black beans, drained and rinsed
  • 1 1/2 cups shredded cheese (cheddar, Monterey Jack, or a Mexican blend)
  • 2 bell peppers, thinly sliced (choose your favorite colors)
  • 4 whole-grain tortillas, 8-10 inches in diameter
    • Brand recommendations: La Tortilla Factory, Mission, or Food for Life
    • DIY options: Recipe for homemade whole-grain tortillas available on our blog.
  • 1 cup salsa (store-bought or homemade)
  • 1 cup guacamole (store-bought or homemade)
  • 1/2 cup sour cream or Greek yogurt for a healthier option

Snack: Egg-cellent Protein

In the afternoon, have a hard-boiled egg for a snack. Eggs are an excellent source of protein and contain all the essential amino acids, making them a complete protein source.

Dinner: A Salmon Farewell

End this 5-day journey with a delicious dinner of baked salmon, couscous, and steamed green beans. Salmon is rich in omega-3 fatty acids, which are important for brain health. Couscous offers a lighter grain option, and green beans add a crunchy, nutrient-dense side to the meal.

Full recipe: Baked Salmon, Fluffy Couscous, and Steamed Green Beans.


  • Salmon: 4 salmon fillets, about 6 ounces each
  • Couscous: 1 cup of couscous
  • Green Beans: 1 pound of fresh green beans
  • Olive oil: 2 tablespoons for salmon, 1 tablespoon for couscous
  • Garlic: 2 cloves, minced, for seasoning the salmon
  • Lemon: 1 lemon, half for zest and half for slices
  • Salt: To taste, for seasoning all components
  • Pepper: To taste, for seasoning all components
  • Paprika: A pinch for seasoning the salmon
  • Fresh herbs: Optional, like dill or parsley for garnish


This 5-day meal plan offers a balanced and nutritious framework for feeding your children. Each day introduces a variety of food groups, including lean proteins, whole grains, and fruits and vegetables, ensuring that your child gets a well-rounded set of nutrients essential for their growth and development. The plan is not just healthy but also incorporates flavors and textures that are child-friendly, making mealtime enjoyable as well as beneficial.

One of the great things about this meal plan is its diversity in flavors and cuisines, offering an excellent opportunity for your children to expand their palates. From Greek-inspired pasta salads to Asian-infused stir-fries, this meal plan serves as a culinary adventure for your family. We encourage parents to use this plan as a stepping stone for introducing an even wider array of foods to their children, thereby fostering not just health but also a lifelong appreciation and curiosity for different types of foods.

By following this meal plan, you’re not just feeding your kids—you’re educating their palates, enriching their minds, and setting them up for a lifetime of healthy eating habits. So go ahead, take this journey with us and elevate your family’s mealtime experience!

Additional Tips

Every child is unique, and their food preferences can be just as individual. Feel free to swap out ingredients, flavors, or even entire dishes to suit your child’s taste buds. For instance, if your child isn’t a fan of turkey, you can easily substitute it with chicken or even tofu for a vegetarian option.

Similarly, if your child has a nut allergy, consider using seed butters or hummus as a safe and tasty alternative. The idea is to keep the core nutritional balance while making minor adjustments to align with your child’s specific needs and preferences.

  1. Customize Based on Preferences: Feel free to substitute ingredients or dishes based on your child’s likes and dislikes.
  2. Stay Hydrated: Always pair these meals with sufficient water or healthy beverage choices.
  3. Make Meal Prep Fun: Get your children involved in the meal preparation process, making it a fun and educational activity for the whole family.

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