Simple Weekly Meal Plan for Picky Eaters with Shopping List
Monday:
Breakfast: Scrambled eggs with shredded cheese, whole wheat toast, and sliced strawberries.
Lunch: Turkey and cheese quesadillas on whole wheat tortillas with carrot sticks and ranch dip.
Dinner: BBQ baked chicken drumsticks, mashed sweet potatoes, and steamed green beans.
Tuesday:
Breakfast: Yogurt parfait layered with granola and banana slices.
Lunch: Mini turkey and cheese sliders on whole wheat buns, served with apple slices and peanut butter.
Dinner: Beef stir-fry with bell peppers and broccoli over white rice.
Wednesday:
Breakfast: Whole grain cereal with milk and mixed berries.
Lunch: Chicken salad wraps (diced chicken, mayo, celery) served with cucumber slices and hummus.
Dinner: Turkey meatballs with marinara over whole wheat spaghetti, garlic bread, and steamed carrots.
Thursday:
Breakfast: Oatmeal topped with sliced peaches and honey.
Lunch: Grilled ham and cheese sandwiches on whole wheat bread with baby carrots and ranch dip.
Dinner: Parmesan-crusted baked fish, quinoa pilaf, and roasted Brussels sprouts.
Friday:
Breakfast: Whole grain pancakes with blueberry compote and Greek yogurt.
Lunch: Tuna salad wraps (tuna, mayo, diced pickles) served with whole grain crackers and mixed berries.
Dinner: Turkey chili with beans and corn, cornbread muffins, and a side salad.
Saturday:
Breakfast: Breakfast burritos with scrambled eggs, shredded cheese, and salsa in whole wheat tortillas.
Lunch: Ham and cheese pinwheels (rolled in tortillas) with cucumber slices and ranch dip.
Dinner: Baked chicken tenders, sweet potato fries, and steamed green beans.
Sunday:
Breakfast: Veggie omelets with diced bell peppers, onions, and spinach, served with whole grain toast.
Lunch: Chicken salad pita pockets (chicken, mayo, grapes) with baby carrots and hummus.
Dinner: Beef tacos with seasoned ground beef, lettuce, tomatoes, shredded cheese, salsa, and corn tortillas, served with black beans.
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Shopping List
Produce:
Strawberries
Carrots
Green beans
Bell peppers (assorted)
Broccoli
Bananas
Apples
Peaches
Blueberries
Spinach
Celery
Cucumber
Brussels sprouts
Corn (fresh or frozen)
Garlic
Onion
Lettuce
Tomatoes
Dairy:
Shredded cheese (cheddar, mozzarella)
Eggs
Butter
Milk
Yogurt (plain or flavored)
Meat/Poultry/Fish:
Chicken drumsticks
Ground beef
Ground turkey
Deli turkey slices
Chicken breasts
White fish fillets
Deli ham slices
Canned tuna
Grains/Breads:
Whole wheat bread
Whole wheat tortillas
Whole grain cereal
White rice
Quinoa
Corn tortillas
Cornbread mix
Whole grain crackers
Pantry Staples:
Barbecue sauce
Marinara sauce
Honey
Peanut butter
Salsa
Hummus
Ranch dressing or dip
Olive oil
Salt and pepper
Spices: garlic powder, onion powder, chili powder
Granola
Canned beans (black beans, chili beans)
Frozen:
Mixed berries
Sweet potato fries
Miscellaneous:
Pancake mix
Muffin mix
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Tips for Success:
1. Adjust quantities based on your household size.
2. Involve picky eaters in meal prep to spark interest in trying new dishes.
3. Substitute ingredients based on dietary needs or preferences.
Happy cooking!
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