Are you struggling to find meals that your picky eater will actually enjoy? Meal prep for picky eaters doesn’t have to be a source of daily stress.
In my guide, I’ll share strategies and meal prep ideas designed to please finicky tastes without sacrificing nutrition.
Whether it’s winning over their taste buds with familiar favorites or sneaking in healthy veggies, my goal is to empower you with easy steps to get them eating, plus meal ideas to start small.
Key Takeaways
- Involve picky eaters in easy meal planning to increase their interest in food and willingness to try new dishes.
- Keep a food diary to look for patterns and preferences in your picky eater’s diet, and address texture issues by blending textures or changing cooking methods.
- Introduce new foods gradually, provide meals buffet-style for autonomy, and have some go-to meals to ensure a mix of familiarity and novelty during mealtimes.
7 Simple Ways To Meal Prep for Picky Eaters
With a bit of planning, creativity, and a sprinkle of patience, you can prepare healthy meals that will win over the fussiest eaters at the dinner table and overcome the hurdles of picky eating.
Here are some strategies I’ve used to introduce my girls to new foods and get them on board at dinner time:
1. Include Your Picky Eater In Planning
Have you ever noticed how children are more likely to eat something they’ve helped create or picked out? Getting picky eaters involved in meal planning is a great way to pique their interest in food.
From brainstorming meal prep ideas to helping prepare delicious meals, their involvement can change how willing they are to try new foods.
For instance, giving them the freedom to choose their own toppings during taco night or letting them add chicken to their favorite pasta dish can make them feel more invested in the meal.
So, whether it’s helping to pick out vegetables at the grocery store, stirring the pot, or setting the dinner table, every little bit helps.
2. Write Down What They Eat & Why
Wondering why your child loves pasta but shuns rice? Or why they would happily munch on carrots but not peas? Keeping a food diary can help you decode your picky eater’s preferences and aversions.
By noting what they ate, how much they ate, and their reactions, you can start identifying patterns in their eating habits.
Did they refuse the broccoli because of its texture or its taste? Does their food intake fluctuate with their moods or activities?
With this insight, you can tailor your meal prepping to align better with their preferences, making meals a more enjoyable experience for them.
3. Address Texture Issues
If your picky kiddo shies away from certain foods because of their texture, you’re not alone. Many children (and adults!) have texture aversions.
The good news is there are ways to work around this. One effective method is blending textures.
For instance, if your child enjoys creamy foods, consider incorporating vegetables into sauces or making smoothies. I see so many moms add broccoli, squash, and more to cheese sauces!
Another strategy is to experiment with different cooking methods. If your child finds boiled vegetables too mushy, try roasting them instead for a different texture.
4. Establish Favorites For Some Meals
Have you ever heard the phrase “consistency is key”? It applies to meal prep for picky eaters, too.
Establishing favorite meals for breakfast, lunch, and dinner fairly often can provide your child with a sense of consistency and familiarity.
The idea is to mix go-to meals that you know they’ll enjoy with new meals that include foods they like, too.
For example, they could have a hot dog with baked butternut squash and quinoa, so they have a little bit of something new next to a classic favorite.
I’ll make air fryer hot dogs in less than 10 minutes, let them pick whatever toppings they like, and serve it up with tater tots and broccoli or whatever sides we feel like.
5. Plan New Meals That Are Similar To What They Like
Getting your picky eater to eat the new foods you introduce doesn’t have to be a battle. One effective strategy is to plan meals that are similar to what they already like.
For instance, if they love spaghetti, you might introduce lasagna, which has similar components but a different structure.
You could also try adding new ingredients to their favorite meals. If they love cheese pizza, try adding a few veggies on top for new flavors and textures.
By making gradual changes to familiar meals, you can nudge them to broaden their food horizons without overwhelming them.
6. Make Meals Buffet Style
Who doesn’t love a good buffet? It’s not just the variety of food that’s appealing, but also the freedom to choose what goes on your plate.
Having dinner buffet-style like we do at Thanksgiving can work wonders for picky kiddos, too. By setting up meals buffet style, you’re giving them the autonomy to choose their own ingredients and mix and match as they please.
You might find that they’re more willing to try a bite-sized piece of the new food when they have control over it.
Plus, it can take some pressure off you from having to prepare separate meals to cater to their preferences.
7. Freeze Meals In Bulk
Prepping meals in bulk and freezing them is a great way to ensure your picky eater always has something they like to eat in their meals.
This can be a blessing on busy weeknights when you’re strapped for time or when the fresh groceries run out. It can also be a way to gradually introduce new foods.
You could prepare a batch of their favorite pasta but add a new vegetable to the sauce. The next time, you could add another new ingredient.
Slowly but surely, they might start accepting these new additions.
15 Simple Meal Ideas
Now that we’ve covered some strategies let’s dive into some simple meal prep ideas that can make your picky eater’s meal times exciting and nutritious.
Whether it’s a breakfast sandwich on the go, a comforting bowl of soup, or a fun taco night, these dinner ideas are sure to please even the pickiest eater.
1. Oatmeal
Oatmeal is a great way to start the day. It’s healthy, filling, and can be customized to suit your picky eater’s preferences.
You could make it sweet with berries and honey or savory with a sprinkle of cheese and diced veggies.
And if they’re not a big fan of the texture, why not try blending the oats into a smoothie or using oat flour to make pancakes or muffins?
2. Egg Bites
Egg bites or mini frittatas are a fantastic meal prep idea. They’re packed with protein, easy to bake, and can be customized with many fillings.
You could add diced vegetables, cheese, or even some cooked bacon for added flavor. Plus, they’re perfect for on-the-go meals.
Just pop them in the microwave for a quick reheat, and you’re good to go.
3. Soups
Nothing beats a bowl of warm, comforting soup. It’s a great way to sneak in a variety of proteins and veggies while keeping the meal light and easy to eat.
From classic chicken noodle to creamy broccoli cheddar, the options are endless and kids might be more willing to try when it has a good smell and a good sandwich for dunking!
Plus, many soups will freeze well, so you can prepare them in large batches and store them for later.
4. Parfait Jars
If you’re looking for a fun and healthy breakfast or snack option, look no further than parfait jars.
They’re easy to assemble, so your kiddo can help you put them together and pick what they want, which will make them more inclined to eat them more often.
Plus, they’re portable, making them a great option for busy mornings or afternoon snacks.
5. Fried Rice
Fried rice is a tasty dish that can be tailored to suit any palate. It’s a great way to use up leftover rice and vegetables, making it an economical meal choice.
You can add multiple vegetables, proteins, and even some pineapple for a sweet twist.
Plus, it’s a one-pot dish, making cleanup a breeze. Just remember to cook rice completely before frying to prevent it from becoming mushy.
6. Fajitas
Fajitas are a fun and interactive meal that can be a hit with picky eaters.
The colorful bell peppers and juicy grilled chicken can be a visual treat, while the opportunity to assemble their own fajitas can make the meal more engaging.
You can also offer lots of tasty toppings, such as sour cream, shredded cheese, and guacamole, to add more flavors and textures.
7. Pancake Muffins
Who says pancakes can only be enjoyed flat? Pancake muffins are a fun twist on the traditional breakfast favorite.
They’re easy to make and can be customized with a variety of fillings, such as blueberries, chocolate chips, cheese, and bacon.
Just pair them with some fresh fruit and you have a balanced meal that your picky eater will love.
8. Tacos/Taco Bowls
Taco night can be a family affair that your picky eater looks forward to. Whether it’s hard-shell tacos or soft tortillas, the ability to choose their own toppings can make the meal more appealing.
Some popular toppings include:
- Seasoned ground beef or chicken
- Fresh vegetables (lettuce, tomatoes, and onions)
- Cheese
- Salsa
- Guacamole
- Sour cream
You could also opt for taco bowls where they can mix and match ingredients to their liking.
9. Chicken Pot Pie
A classic comfort food, chicken pot pie can be a hit with picky eaters. The creamy filling and flaky crust can make the meal feel special, while the familiar flavors can make it more appealing.
You can add vegetables to the filling or keep it simple with just chicken, carrots, and gravy. Either way, it’s a comforting and satisfying meal that’s perfect for any day of the week.
10. Mac & Cheese
Mac & cheese is a classic that’s loved by children and adults alike. It’s creamy, cheesy, and comforting, making it a go-to meal for picky eaters. But that doesn’t mean it can’t be healthy.
Try adding pureed vegetables to the cheese sauce for added nutrition, or use whole wheat pasta for extra fiber.
You could also add some grilled chicken or peas for added protein and give them new foods to try. With a few tweaks, this classic dish can be a nutritious and delicious meal.
11. Easy Kabobs
Kabobs can be a fun and interactive meal for picky eaters. They’re easy to throw together and can be customized with a variety of proteins and vegetables.
You could use chicken, beef, or even tofu for the protein and add colorful vegetables like bell peppers, cherry tomatoes, and zucchini.
Just skewer the ingredients, grill them, and you have a delicious and healthy meal.
12. Chicken Nuggets Or Tenders
Chicken nuggets and tenders are a favorite among children, but that doesn’t mean they can’t be healthy.
For a healthier option, homemade chicken nuggets or crispy chicken tenders can be made with lean chicken breasts baked instead of fried.
Plus, you can add tons of spices and herbs to the breading for added flavor- I like adding grated parmesan and premade steak mixes because they taste so good with chicken.
Serve them with a side of their favorite dipping sauce and some fresh vegetables, and you have a meal that’s sure to please.
13. Breakfast Sandwiches
Breakfast sandwiches are a versatile meal option that can be tailored to suit any palate. They’re easy to assemble and can be made with a variety of ingredients.
Ask your kiddo what kind of meats, cheese, vegetables, and more they’d like on their sandwiches, and put your little sous chef to work.
I like making sweet and savory sandwiches. I add mashed sweet potatoes on the bottom and layer ham and cheese on top to pay homage to Thanksgiving dinner.
14. Spaghetti & Meatballs
Spaghetti and meatballs are a classic dish loved by children and adults alike. It’s hearty and comforting, and with a few tweaks, it can be made healthier.
You could use whole wheat pasta for added fiber and add some finely chopped vegetables to the meatballs for added nutrition.
Plus, it’s a one-pot dish, making cleanup a breeze. Serve it with a side of garlic bread or a fresh salad, and you’ll have a complete meal that’s sure to please.
15. Veggie Tots
Veggie tots are a fun and nutritious twist on the classic tater tots. Plus, they’re bite-sized, making them easy for little hands to hold and eat.
They’re made with a variety of vegetables, such as carrots, sweet potatoes, zucchini, and even broccoli, and are baked or air fied instead of deep fried for a healthier option.
Serve them with their favorite dipping sauces, and watch them disappear from your kiddos’ plates.
FAQs
How can I meal prep for a picky child?
Meal prepping for a picky eater can seem daunting, but with a few strategies, it can become a manageable task.
Include your child in meal planning. Let them help with grocery shopping, meal prep, and setting the dinner table.
Next, here are some tips to help you with feeding your picky eater:
- Keep a food diary to understand their preferences and aversions.
- Address any texture issues by experimenting with different cooking methods.
- Establish a list of favorite meals for consistency.
- Gradually introduce new foods that are similar to their favorites.
- Consider serving meals buffet style to give them the autonomy to choose their own ingredients.
- Prep meals in bulk and freeze them for convenience.
Is my picky eater getting enough nutrition?
Ensuring your picky eater is getting enough nutrition can be a concern for many parents.
Several studies have indicated that picky kids likely consume enough fats, proteins, and carbohydrates (macronutrients) to maintain proper growth and weight gain.
It’s mainly micronutrients, like zinc or calcium, that kids may need more of- which is why doctors recommend multivitamins.
If you’re worried, try incorporating more nutrient-dense foods into their meals, and consider employing strategies like using ‘food bridges’ to introduce new foods.
If you’re still concerned, it may be best to consult a pediatrician or a nutritionist.
How do I get my picky eater to branch out?
Getting your picky kiddo to try new foods is all about patience and persistence. Here are some tips to help you:
- Start by introducing a few new foods that are similar to the ones they already like.
- Involve them in the cooking process and make meal times a positive and stress-free experience.
- Consider serving meals buffet style so they can choose what they want to eat.
Remember, it’s important not to force them to eat foods they don’t like. Instead, keep offering a variety of foods and encourage them to try a small bite each time.
Over time, their food preferences will likely expand and change.
Final Thoughts
Meal prepping for picky eaters doesn’t have to be a daunting task.
With a little creativity, patience, and a dash of strategy, you can create meals that meet their nutritional needs and tantalize their taste buds.
From involving them in meal planning to introducing new foods in a friendly way, there are numerous strategies you can employ to make meal times a happy experience for your picky eater.
So why not give these tips a try and turn your picky eater into a little foodie?
