Recipes to Meal Prep for Kids
Meal prepping can be a lifesaver for busy parents, especially when it comes to feeding the kids. By planning and preparing meals in advance, you can be confident that your children have nutritious, delicious options ready to go. In this article, we share a few simple recipe ideas to help you get started. Read until the end for some important tips on how to meal prep with your kids!
Meal Planning Recipes for Your Children
Planning meals for your kids involves understanding their nutritional needs and preferences. Here are some steps to help you get started before we dive into recipe ideas. Keep these principles in mind as you gain more experience meal prepping for your little ones.
1. Nutritional Needs
Children's nutritional needs vary by age and overall health. Generally, everyone—including children—requires a balance of protein, carbohydrates, fats, vitamins, and minerals. Consult with a pediatrician or nutritionist if you need specific guidance for your child.
2. Weekly Menu
Plan a weekly menu that includes a variety of foods to ensure a balanced diet. Find specific recipes and select when the best day to cook will be. In the weekly menu, include:
Proteins: Chicken, fish, beans, eggs, and lean meats.
Carbohydrates: Whole grains, pasta, rice, and potatoes.
Fruits and Vegetables: Aim for a colorful variety to provide different vitamins and minerals.
Dairy: Milk, cheese, and yogurt for calcium and vitamin D.
3. Shopping List
Based on your weekly menu, create a detailed shopping list. You’ll need to have all the ingredients you need and can avoid last-minute trips to the store.
4. Batch Prepare
Set aside time each week to prepare meals in batches. Cook larger quantities of proteins, grains, and vegetables, and store them in portioned containers for easy access.
Recipe Ideas for Kids Meal Prep
Here are some kid-friendly recipes that are perfect for meal prepping.
1. Chicken and Veggie Stir-Fry
Ingredients:
2 chicken breasts, diced
2 cups mixed vegetables (bell peppers, broccoli, carrots)
2 tbsp soy sauce
1 tbsp olive oil
1 cup cooked brown rice
Instructions:
Heat olive oil in a pan and cook chicken until browned.
Add mixed vegetables and cook until tender.
Stir in soy sauce and cook for another 2 minutes.
Serve over brown rice. Portion into containers for easy reheating.
2. Mini Turkey Meatloaves
Ingredients:
1 lb ground turkey
1 egg
1/2 cup breadcrumbs
1/4 cup grated Parmesan cheese
1/4 cup ketchup
1 tsp garlic powder
Instructions:
Preheat the oven to 375°F (190°C).
Mix all ingredients in a bowl.
Divide the mixture into a muffin tin, filling each cup.
Bake for 20-25 minutes until cooked through.
Store in the fridge and reheat as needed.
3. Veggie-Packed Pasta Salad
Ingredients:
2 cups cooked pasta
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup bell peppers, diced
1/4 cup feta cheese, crumbled
2 tbsp olive oil
1 tbsp lemon juice
Instructions:
Combine pasta, tomatoes, cucumber, bell peppers, and feta in a large bowl.
Drizzle with olive oil and lemon juice, and toss to combine.
Store in the fridge for a quick, cold lunch option.
4. Overnight Oats
Ingredients:
1 cup rolled oats
1 cup milk (or dairy-free alternative)
1/2 cup Greek yogurt
1 tbsp honey
1/2 cup mixed berries
Instructions:
Combine oats, milk, yogurt, and honey in a jar.
Top with mixed berries.
Refrigerate overnight and enjoy in the morning.
5. Baked Chicken Tenders
Ingredients:
1 lb chicken tenders
1 cup breadcrumbs
1/2 cup grated Parmesan cheese
1 tsp garlic powder
1 tsp paprika
1 egg, beaten
Instructions:
Preheat the oven to 400°F (200°C).
Mix breadcrumbs, Parmesan, garlic powder, and paprika in a bowl.
Dip chicken tenders in beaten egg, then coat with breadcrumb mixture.
Place on a baking sheet and bake for 15-20 minutes until golden and cooked through.
Store in the fridge and reheat as needed.
6. Fruit and Yogurt Parfaits
Ingredients:
2 cups Greek yogurt
1 cup granola
1 cup mixed berries
2 tbsp honey
Instructions:
Layer yogurt, granola, and berries in small containers.
Drizzle with honey.
Store in the fridge for a quick breakfast or snack.
7. Quinoa and Black Bean Salad
Ingredients:
1 cup cooked quinoa
1 can black beans, drained and rinsed
1 cup corn kernels
1/2 cup diced red bell pepper
1/4 cup chopped cilantro
2 tbsp lime juice
1 tbsp olive oil
Instructions:
Combine quinoa, black beans, corn, bell pepper, and cilantro in a bowl.
Drizzle with lime juice and olive oil, and toss to combine.
Store in the fridge for a nutritious lunch option.
8. Homemade Granola Bars
Ingredients:
2 cups rolled oats
1/2 cup honey
1/2 cup peanut butter
1/4 cup mini chocolate chips
1/4 cup dried cranberries
Instructions:
Mix oats, honey, and peanut butter in a bowl.
Stir in chocolate chips and dried cranberries.
Press mixture into a baking dish and refrigerate for 1 hour.
Cut into bars and store in an airtight container.
9. Spinach and Cheese Quesadillas
Ingredients:
4 whole wheat tortillas
1 cup shredded cheese
1 cup fresh spinach leaves
1 tbsp olive oil
Instructions:
Heat olive oil in a pan.
Place a tortilla in the pan, sprinkle with cheese and spinach, and top with another tortilla.
Cook until the cheese is melted and tortillas are golden brown.
Cut into wedges and store in the fridge. Reheat as needed.
10. Apple and Peanut Butter Sandwiches
Ingredients:
2 apples, cored and sliced into rings
1/2 cup peanut butter
1/4 cup granola
Instructions:
Spread peanut butter on apple slices.
Sprinkle with granola.
Sandwich two apple slices together. Store in an airtight container.
How to Meal Prep With Your Kids
Involving your kids in the family meal-planning process can be a fun and educational experience. It might also make your children feel like they have a sense of agency and interest in their meal prep. Here’s how to do it.
1. Let Them Choose Meals
Give your kids some control by letting them choose from a list of healthy options and make their own suggestions. This can make them more excited about eating the meals you prepare.
2. Teach Them About Nutrition
Use meal planning as an opportunity to teach your kids about the importance of a balanced diet. Explain why certain foods are good for their bodies and how they help them grow.
3. Make It Fun
Turn meal prep into a fun activity by involving your kids in age-appropriate tasks. Younger children can help wash vegetables or mix ingredients, while older kids can assist with chopping and cooking.
4. Create a Visual Menu
Use a whiteboard or a shared menu to display the weekly meal plan. This helps kids know what to expect and can build excitement for upcoming meals.
Family Daily App: Everything You Need for Kids Meal Prep
Meal prepping for kids can make your life easier and ensure your children have access to nutritious, delicious meals throughout the week. By planning meals both for and with your kids, you can create a balanced diet that meets their needs and preferences. The Family Daily app can help you streamline this process, offering tools for meal planning such as a family recipe library and shared family schedule.
Download the Family Daily app to start planning your meals, find new recipes, and coordinate your family's schedule with ease. Make meal prep a fun and stress-free part of your household routine, starting today.
