A 5-day meal plan for your 3 year old focused on Iron Rich / Energy.
Monday
Focus: Pairing the iron in lentils with the Vitamin C in tomatoes helps absorb more energy for playtime.
Turkey and Spinach Mini Sandwiches
Lunch • Prep: 15 minutes
Yogurt with Blueberries
Snack • Prep: 5 minutes
Lentil Stew with Carrot Sticks
Dinner • Prep: 15 minutes
Banana Oatmeal with Strawberries
Breakfast • Prep: 10 minutes
Tuesday
Focus: Pairing the iron in chickpeas with the Vitamin C in bell peppers helps absorb more energy for playtime.
Chickpea Salad with Bell Peppers
Lunch • Prep: 10 minutes
Apple Slices with Peanut Butter
Snack • Prep: 5 minutes
Chicken and Sweet Potato Mash
Dinner • Prep: 15 minutes
Scrambled Eggs with Orange Slices
Breakfast • Prep: 10 minutes
Wednesday
Focus: Pairing the iron in quinoa with the Vitamin C in cherry tomatoes helps absorb more energy for playtime.
Quinoa and Spinach Bowl
Lunch • Prep: 15 minutes
Cheese Cubes with Grapes
Snack • Prep: 5 minutes
Beef and Vegetable Stir-fry
Dinner • Prep: 15 minutes
Avocado Toast with Tomato Slices
Breakfast • Prep: 10 minutes
Thursday
Focus: Pairing the iron in lentils with the Vitamin C in tomato puree helps absorb more energy for playtime.
Lentil and Tomato Soup
Lunch • Prep: 15 minutes
Carrot Sticks with Hummus
Snack • Prep: 5 minutes
Salmon and Pea Risotto
Dinner • Prep: 15 minutes
Smoothie Bowl with Berries
Breakfast • Prep: 10 minutes
Friday
Focus: Pairing the iron in beans with the Vitamin C in cherry tomatoes helps absorb more energy for playtime.
Bean and Corn Salad
Lunch • Prep: 10 minutes
Cucumber Slices with Cheese
Snack • Prep: 5 minutes
Chicken and Broccoli Pasta
Dinner • Prep: 15 minutes
Pancakes with Kiwi Slices
Breakfast • Prep: 15 minutes
This is just a sample. Generate a custom plan based on your fridge and your child's specific needs.
Our guides cover picky eaters, iron deficiency, dairy-free eating, and more practical advice for parents.
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