Are you curious about what a healthy meal plan for a 3-year-old should look like? Try this day of balanced meals and snacks, full of fresh flavors and important nutrients for kids.
I’m often asked by well-meaning friends who invite us over to dinner, “What do your kids eat?”. A better question might be, “what do they not?”! As a nutrition expert, one of my core beliefs is that kids can and should be able to eat a wide variety of foods that aren’t found on the typical kid’s menu. One of my favorite food-related parenting memories is when my 3-year-old asked for—and ate—a whole branzino fish, even watching as the waiter deboned it. Meanwhile, I found myself looking away, as that’s usually the part I try to avoid!
Contrary to popular practice, most children actually appreciate a wide variety of flavors and seasonings! And, introducing new tastes early will expand their palate when they’re adults. This healthy meal plan for a 3-year-old will get you started on the right foot.
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Tips for Introducing New Foods
Admittedly, not EVERY meal is smooth sailing. There are times at my house when the vegetables require a little extra effort on my part. If this is you, too, you’re not alone. Did you know that according to the CDC, 90% of children do not get the MyPlate recommended amount of vegetables? (1) However, most resistance around fruits and vegetables can be eased by experimenting with different textures and shapes. Here are some of the tricks that work at my house:
- Pair vegetables with favorites – think hummus, eggs, avocado, and pizza with whole-wheat crust (this is in the sample menu below!)
- Try mixing up the texture/size/shape – get out the cookie cutters for apples, melons, or other fruits or veggies
- Add a dip – my kids LOVE hummus!
- Try something unique and have fun with food names – my son thinks the word “jicama” is HILARIOUS, so much so that he’s happy to munch it down.
With a little strategy, you can easily work in the recommended amount of fruits and vegetables into your child’s plate!
Daily Totals for a Healthy Meal Plan for a 3-Year Old
Need a quick cheat sheet for the amounts of food in each food group your child needs in a day? Look no further! Here are the general recommendations for a 3-year-old child, according to MyPlate!
- 3 oz. grains
- 1.5 fruit servings
- 2 dairy servings
- 2 vegetable servings
- 2.5-3.5 oz. protein
- 3 tsp. oil equivalents
The menu above contains some of our favorites. I hope it’s one that works in your household, too! See how it compares to the MyPlate recommendations.
Now that you know what you’re aiming for, here are a few recipe suggestions!
Breakfast: Zucchini and Pesto Frittata
For a balanced meal with healthy fats, try this nutrient-packed zucchini and pesto frittata. The eggs are a filling source of protein, while the zucchini and pesto pack a powerful veggie punch! Serve with mashed avocado to keep the green goodness going, and add whole wheat toast to make this a balanced and tasty meal.
Try adding zucchini and pesto to the eggs for a natural green tint with healthy fats and vegetables! We like using cast iron skillets* for even heat distribution and a boost in iron.
(1 protein, 1/4 vegetable, 2 oil equivalents, 1 grain)
Looking for more tasty breakfast ideas? Check out SuperKids Nutrition shop page and their new book, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes +100 Fun Nutrition Activities.
Lunch: Very Berry Greek Yogurt Parfait
If you’re short on time, try this quick and easy berry parfait for lunch! The berries offer your child valuable “fight-o-nutrients” (phytonutrients) as the Super Crew calls them, and the yogurt provides protein and probiotics. You don’t have to sacrifice good nutrition when you’re in a hurry!
A healthy meal plan for a 3-year-old can be quick and simple. Parfaits are full of flavor and color, and are very versatile! Check out Melissa’s new breakfast cookbook featuring the Super Crew for more parfait fun.
(½ dairy, ½ fruit, 1 oil equivalent)
Bonus Snack: Crunchy Critters
A few toothpicks and a little imagination can transform these vegetables into animals! To avoid a choking hazard, opt for large plastic or bamboo animal toothpicks. They’re adorable, reusable, and make trying new foods fun! Always supervise young children at snack time.
- 2 Tbsp. hummus
- ½ cup jicama, sliced into strips
- 12 small cherry tomatoes
- Large animal toothpick.
Ingredients:
Directions:
- Slice jicama into 6 large strips.
- Cut cherry tomatos in half
- Let your child use their imagination to make this snack talk, sing, or make animal noises.
(1.5 vegetable, ½ protein)
Dinner: Easy Homemade “Pizza” + Turkey
Try my fun and tasty English muffin pizza for a meal that focuses on whole grains. If you’re concerned that pizza isn’t a complete and balanced meal, don’t worry! The sides of turkey breast, fruit, and milk balance out the meal, offering plenty of protein, vitamins, and minerals.
(2 grains, 1.5 dairy, 1 fruit, 1/4 vegetable, 1-2 proteins)
Now that you have a few recipes to choose from make your shopping list and set a goal to try a new food with your children each week. For more fun recipes, check out the Super Crew recipe and activity book.
