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Kids are sometimes the pickiest eaters. Healthy meals prepared with a bit more love have the power to curb cravings that your kids may have for junk food too! But eating healthy doesn’t mean you have to stick to bland recipes. All you need are the right ingredients, preparation methods, and some imagination–as well as prospective family resources with equally delicious recommendations. Furthermore, healthy meals can also be enjoyable to eat, like your favorite foods.
We got you covered with simple recipe ideas below to add to your arsenal of wholesome meals that will have your children coming back for seconds. These recipes are so good that your child may not even realize they’re eating healthy!
THE MOST IMPORTANT MEAL OF THE DAY: BREAKFAST
Oatmeal + Fruits + Seeds
Sneak in vitamins, minerals, antioxidants, and healthy fats with the nutrient-dense and fiber-filled superhero: oatmeal! It’s one of the best healthy breakfasts because it’s customizable to suit your children’s taste preferences–such as being generous with fruits versus seeds and nuts to amp up the natural sweetness or texture. You can take oatmeal one step further by preparing overnight oats with your child the day before so they have a yummy and energizing meal ready first thing in the morning!
Chocolate or Vanilla Protein Pancakes
This breakfast may sound like a guilty treat, but it’s far from it. You can either buy whole-grain pancake flour at the grocery store or make your own recipe from scratch with the following ingredients–all of which may even be in your kitchen pantry already: egg whites, almond flour, a scoop or two of chocolate or vanilla protein powder, and your favorite plant-based milk. We recommend topping the pancakes off with almonds and peanut butter!
THE MIDDAY RE-ENERGIZING MEAL: LUNCH
A Savory Protein Wrap
Savory wraps are one of the best kid-friendly meals to pack in your child’s lunchbox. You don’t need much with this tried and true recipe–combine a protein source, such as shredded turkey, a slice or two of cheese, and spinach to add an extra crunch, all of which will be wrapped together in a whole-wheat tortilla. To add even more healthy carbohydrates and nutrients to this meal, consider making your own spinach tortillas at home!
Mac & Cheese With a Twist: Whole Grain Pasta + Leafy Greens
If your child loves mac and cheese, revamp their favorite comfort food by purchasing fiber-dense lentil or whole grain pasta rather than enriched or refined pasta–which are, unfortunately, processed to remove essential nutrients. Enhance this meal altogether by throwing in leafy greens such as arugula to mix with the cheesy and calcium-filled goodness of the cheese.
THE BEST MEAL FOR FAMILY TIME: DINNER
Chicken Noodle Soup + Soft Vegetables
When your child is hungry for something heartier, change up the comforting classic of chicken noodle soup by utilizing low-sodium chicken or vegetable broth and being generous with the addition of chicken and vegetables that soften when boiled like carrots or peas. You can never go wrong with soup: it’s easy to eat and digest; what’s more, it’s the perfect meal before bed to ensure they will get a great night’s sleep.
Turkey or Tofu Meatballs + Vegetable “Noodles”
A fun food trend you can incorporate into your child’s diet is turning vegetables into “noodles”. Choose a vegetable such as zucchini, carrot, or squash and peel them into long strips to imitate the appearance of noodles. To create consistency, boil the vegetable “noodles” for a couple of minutes. Top off the meal with baked ground turkey or tofu meatballs or tofu meatballs and drizzle with your child’s favorite pasta sauce.
LAST BUT NOT LEAST: SNACKS!
Peanut Butter Oatmeal Banana Cookies
You can never go wrong with cookies! While the kids may see this snack as a dessert, it’s jam-packed with potassium from the bananas, fiber from the oats, and protein thanks to the peanut butter! There’s nothing guilty about these delightful bites.
Yogurt Covered Frozen Berries
Mimic the delight of eating a frozen treat by dipping berries in yogurt before freezing them! If your child is craving something sweet and cold, lead them away from ice cream with this snack full of antioxidants and a kick of calcium to keep their growing bones strong.
Although it’s natural for children to be picky eaters at a young age, we can always change their attitude on food over time by being strategic with preparing healthy meals. The next time your child shakes their head at the idea of fruits or vegetables, change their mind with any of the above recipes. If you want more recipes, contact your local foster care agencies and subscribe to a foster parent newsletter; they always have an arsenal of meal ideas at the ready too!
