A 5-day meal plan for your 3 year old focused on Picky Eater / Hidden Veggies.
Monday
Focus: This recipe subtly features spinach to provide iron while keeping the textures your child already loves.
Cheesy Broccoli Rice
Lunch • Prep: 10 minutes
Apple Slices with Yogurt Dip
Snack • Prep: 5 minutes
Mini Meatballs with Hidden Carrots
Dinner • Prep: 15 minutes
Banana Spinach Pancakes
Breakfast • Prep: 10 minutes
Tuesday
Focus: This recipe subtly features zucchini to provide vitamins A and C while keeping the textures your child already loves.
Hidden Veggie Quesadilla
Lunch • Prep: 10 minutes
Carrot Sticks with Hummus
Snack • Prep: 5 minutes
Sneaky Veggie Pasta
Dinner • Prep: 12 minutes
Avocado Toast
Breakfast • Prep: 10 minutes
Wednesday
Focus: This recipe subtly features bell pepper to provide vitamin C while keeping the textures your child already loves.
Veggie Grilled Cheese
Lunch • Prep: 10 minutes
Cucumber Slices with Cream Cheese
Snack • Prep: 5 minutes
Chicken Stir Fry
Dinner • Prep: 15 minutes
Berry Yogurt Parfait
Breakfast • Prep: 5 minutes
Thursday
Focus: This recipe subtly features pumpkin to provide fiber and vitamin A while keeping the textures your child already loves.
Spinach Pita Pizza
Lunch • Prep: 10 minutes
Peach Slices with Cottage Cheese
Snack • Prep: 5 minutes
Turkey and Sweet Potato Mash
Dinner • Prep: 15 minutes
Oatmeal with Hidden Pumpkin
Breakfast • Prep: 10 minutes
Friday
Focus: This recipe subtly features spinach to provide iron and vitamins while keeping the textures your child already loves.
Mac and Cheese with Peas
Lunch • Prep: 10 minutes
Strawberry and Cheese Kabobs
Snack • Prep: 5 minutes
Veggie-Loaded Tacos
Dinner • Prep: 10 minutes
Smoothie Bowl
Breakfast • Prep: 5 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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