Kid Friendly Meal Plan (4-12years) (7days)

A program designed to make healthy eating simple and enjoyable for children!

Our Children’s Healthy Eating Meal Plan was developed especially for kids aged 4–12 years, with a focus on variety, balance, and fun. It features plenty of finger foods, family favourites, and colourful snacks that encourage healthy eating habits for life.

All meals are nut-free and soy-free, and meet the approximate energy needs of most active children. The plan can be easily adjusted for preferences or portion sizes and encourages kids to follow their hunger cues while enjoying wholesome, everyday foods.

This plan was created to make mealtimes easier for families. It includes quick recipes, familiar flavours, and nutrient-dense meals that support children’s growth, learning, and energy — while keeping preparation simple for busy parents.

Each day is designed to promote balanced nutrition and overall wellbeing, providing fibre for healthy digestion, calcium and magnesium for strong bones, and essential nutrients like zinc, vitamins A and C for immune support. Probiotic and prebiotic foods are included to nurture a healthy gut, while kid-friendly flavours make mealtimes enjoyable and achievable for families. All recipes are quick to prepare, can be packed for school or enjoyed at home, and make use of leftovers to save time and reduce waste.

The Meal Plan Includes:

• 7-Day Meal Plan: Featuring 3 main meals and 3 snacks per day. Leftovers are utilised throughout the week to reduce daily preparation and time in the kitchen.
• 20 Recipes: Includes 3 breakfast options, 8 snack recipes, and 7 main meals (used for both lunch and dinner). Some meals combine multiple recipes — such as sides, sauces, or dips — for variety and balance.
• Shopping List: A fully itemised grocery list categorised by section (fruits, vegetables, proteins, pantry, dairy) for efficient shopping and minimal waste.
• Prep Tips: Family-friendly guidance on batching, storage, and simple tasks kids can help with to build confidence and curiosity about food.
• Balanced Nutrition: Meals are designed to provide the right balance of protein, fibre, calcium, and healthy fats, supporting energy, growth, and concentration.
• Full Nutritional Information: Each recipe includes a macronutrient breakdown and key micronutrients to ensure nutritional adequacy for growing children.