It's never too early to teach kids about nutrition. Healthy meal plans start with preparation, so we decided to give you a head start by listing out some healthy foods for kids. Check out our samples below for meal plans Miami kids will love. Don't forget to teach your kids the importance of drinking water with every meal.
Check out our healthy meals for kids ages six and 14 to gain inspiration for meal prep Miami kids won't complain about.
Healthy Food for Kids Age Six
Here are five healthy meal plans for kids around six years old.
- Breakfast: one ounce of grains (one slice whole grain toast), one ounce of protein (one tablespoon of peanut butter) and one cup of dairy (one cup milk of choice)
- Lunch: two ounces of protein plus one teaspoon of oil (two ounces of chicken or tofu, cooked in one teaspoon olive oil), 1/2 cup vegetables plus one teaspoon oil (1/2 cup carrots roasted in one tsp oil) and one ounce grains (1/2 cup cooked rice)
- Snack: 1/2 cup vegetables (1/2 cup celery sticks), one ounce of protein (two tablespoons hummus) and water.
- Dinner: two ounces grains (one cup cooked pasta), one ounce of protein of choice and 1/2 cup vegetables.
- Dessert: one cup of dairy (one cup yogurt of choice) and 1/2 cup of fruit (4 strawberries)
Healthy Meal Plans for 14-Year-OldHere are five healthy meal plans for older kids, around 14 years old.
- Breakfast: one ounce of grains plus one cup dairy (oatmeal: 1/3 cup dry oats plus one cup milk), one ounce of protein (12 almonds), 1/2 cup of fruit (1/2 pear or apple) and one cup of dairy (one cup of milk)
- Lunch: Sandwich with two ounces of grains (two slices of one percent whole-grain bread), two ounces protein of choice, one cup of vegetables (tomato, lettuce, cucumbers), 1/4 cup avocado and one cup of fruit (banana)
- Snack: one cup dairy (one cup yogurt of choice)
Dinner: Chili cooked in one tablespoon of olive oil using the following ingredients: two ounces protein (1/2 cup beans of choice), 1/2 cup vegetables (1/2 cup red and green peppers), 1-1/2 cups of vegetables (1/2 cup corn, 1/2 cup red and green peppers, 1/2 cup tomato puree) and two ounces of grains (one large slice cornbread)
- Dessert: one cup of yogurt with 1/4 cup of fruit.