simple healthy meals for picky eaters-2023

DATE : 17 November 2023 By :

Thin Plants World


Simple Healthy Meals for Picky Eaters

Finding meals that are both healthy and enjoyable for the picky eaters in your life can indeed be a challenge. The key to this whole issue lies in strategic meal planning, creativity, and a pinch of patience.

Why it’s important to find simple healthy meals for picky eaters

Picky eating isn’t always just a phase that kids go through. It can often extend into adulthood, resulting in a constant struggle to maintain a balanced diet. Therefore, it’s crucial to find simple, healthy meals that they can enjoy.

This way, you not only ensure they get the right nutrients, but you also lay the foundation for a healthier lifestyle as they grow older.

Flexible Meal Planning For Fat Loss

Tips for finding simple healthy meals for picky eaters:

1. Understand their preferences and dislikes:

Understanding the foods your picky eater enjoys is the first step towards creating meals they’ll love. Pay attention to textures, tastes, and smells they gravitate towards too.

2. Get creative with presentation:

Make meals interesting! Use colorful vegetables, arrange the food creatively on the plate, or use novelty plates and cutlery. A visually appealing meal can be incredibly enticing for picky eaters.

3. Sneak in hidden vegetables and fruits:

If your picky eater isn’t fond of fruits and veggies, sneak them into dishes. Use pureed vegetables in sauces, or blend fruits into smoothies.

4. Incorporate familiar flavors:

If your picky eater loves spaghetti Bolognese but dislikes vegetables, try adding finely chopped veggies into the Bolognese sauce. By using familiar flavors, you can subtly introduce new foods.

5. Offer a variety of options:

Offering a variety of foods can make meals more exciting and can also avoid mealtime battles.

6. Involve them in meal planning and preparation:

Involving picky eaters in the cooking process can pique their interest in the meal. They’re often more willing to try something they’ve helped create.

7. Be patient and persistent:

Introducing new foods to picky eaters can take time. Stick with it, and don’t get discouraged if your initial attempts don’t succeed.

Tips for dealing with picky eaters

Every child or adult handles food differently. However, some general tips can help manage picky eaters:

  • Establish a routine: Consistency in meal and snack times can positively impact a picky eater’s appetite.
  • Introduce new foods gradually: Suddenly incorporating a plethora of new foods can be overwhelming. Begin with one new food at a time.
  • Make mealtimes enjoyable: Keep tensions and distractions low during meals. Making mealtime a positive experience can encourage better eating habits.

Flexible Meal Planning For Fat Loss

Remember that every person is different, and what works for others might not work for you. Keep experimenting and stay patient, positive changes will come. With a bit of creativity and persistence, picky eating can be overcome [1][2][3]



Breakfast Ideas

There are so many possibilities for a wonderful start to the day! By taking into account your picky eater’s preferences and getting a bit creative, breakfast times can be something that everyone looks forward to, rather than a chore or battle. Let’s delve into a plethora of delectable and nutritious breakfast options that are sure to appeal to your picky eaters.

Delicious and nutritious breakfast options for picky eaters

Breakfast can be a fun meal where you can experiment with different tastes, textures, and colors. Consider some of the suggestions from your child’s preferred tastes and smells, and get ready to create a breakfast feast.

Pancakes: Pancakes are always a hit! Try whole wheat or oatmeal pancakes for added nutritional value. You can also incorporate fruits in the batter itself, or use them as a tasty topping. Fluffy pancakes with a small drizzle of honey or maple syrup can be nutritious and appealing to kids.

Eggs: Eggs are a rich source of protein. If your child likes scrambled eggs, try mixing in some finely chopped vegetables. For a fun twist, cook the eggs in exciting shapes or make mini omelettes with cheese and their favorite veggies.

Flexible Meal Planning For Fat Loss

Smoothies: Smoothies could be a fantastic way to sneak in fruits and even some veggies into your child’s diet. You can create colorful and tasty smoothie bowls, topping them with granola or some sliced fruits.

Granola: Granola or cereals with yogurt or milk can be a quick and nutritious breakfast. Add in some mixed berries, banana slices, or dried fruits to make it more enticing.

Breakfast Muffins: Once again, fruits or vegetables can be incorporated into muffins. Banana or pumpkin muffins can be wonderfully delicious and nutritious.

Toast: A simple slice of toast can also turn into an exciting breakfast item. You can add a spread of peanut butter or cream cheese and top it with thinly sliced fruits.

Oatmeal: A hot bowl of oatmeal can be made appealing by adding a swirl of honey or some colorful fruits on top.

These are a few breakfast ideas that are not only nutritious but also open to adaptation according to your child’s preferences. The key is to experiment and come up with your unique combination that your picky eater loves.

Easy Tomato Soup With Grilled Cheese

An other great breakfast option that could tantalize your child’s palate is a simple tomato soup with grilled cheese. This easy recipe will provide your picky eater with a warm, comforting start to their day, and the combination of tart tomato soup with a crunchy, cheesy sandwich is a classic one that appeals to many tastebuds.

For the tomato soup, all you need is ripe tomatoes, garlic, onions, a bit of butter or olive oil, and a hint of salt and sugar. Just sauté the minced garlic and chopped onions until they soften, add diced tomatoes, and allow the mix to simmer. Once the tomatoes are well cooked, blend the mixture into a smooth soup. Adding a pinch of sugar helps to cut the acidity of tomatoes.

The grilled cheese is, of course, legendary. Melt some butter on a pan, place a slice of your child’s favorite cheese between two slices of bread, and grill it until golden brown on both sides.

There you have it – an easy, healthy, and delicious breakfast that might just make your picky eater forget they’re picky!

Remember, the journey with picky eaters can be challenging but take heart. You are shaping your child’s eating habits and laying a good foundation for them to discover the joy in a variety of healthy foods. So continue experimenting, stay resourceful, and above all, stay positive. With creativity and patience, you’ll soon see your efforts pay off. [5][6][7][8]

healthy meals for picky eaters
healthy meals for picky eaters


Lunch and Dinner Ideas

Struggling to find meals that would not only be healthy but also appealing to those choosy eaters in your household? We’ve got you covered! Here are some simple, nutritiously balanced, and delicious recipes that will not only meet the dietary needs of your family but also satisfy even the most discerning palates.

Simple and Healthy Lunch and Dinner Recipes for Picky Eaters

Creating meals that tick all the right boxes – nutritious, delicious and appealing to picky eaters – can be quite a challenge. And if you’re feeling pressured to whip up something healthy for your finicky loved ones, fret no more! From Turkey Meatballs to Vegetarian Chili Mac, we’ve got some easy and tasty recipes that are sneakily packed with loads of nutrition!

Flexible Meal Planning For Fat Loss

Sneaky Turkey Meatballs

These Sneaky Turkey Meatballs will indeed be your winning secret weapon against your picky eater’s lunch or dinner fight. Firstly, you will need some ground turkey, finely chopped onions, and grated vegetables (the smaller, the better to hide them!). Mix these together with bread crumbs, an egg, some garlic, and your favorite herbs and spices.

To make these delightful meatballs, form the mixture into small balls then bake them in the oven or cook them on a stovetop until they’re thoroughly cooked. These meatballs are serviceable with spaghetti, mashed potato, or even on their own with some ketchup on the side.

The subtle flavors of turkey, the sneaky nutrition-packed veggies, and the engaging meatball shape are appealing to most picky eaters. Hence, it’s a surefire way to ensure they are getting some good protein and vegetables into their meal without making a fuss.

Meatless Chili Mac

Next up is a crowd-pleaser – the Meatless Chili Mac. This one-pot wonder is a brilliant mash-up of two favorites: lip-smacking chili and gooey mac and cheese. The beauty of this dish lies in its flexibility in terms of ingredients, making it perfect if you’re trying to get your children to eat more veggies.

The base recipe calls for some pasta, canned or fresh tomatoes, a few varieties of beans, and a host of colorful and assorted vegetables. For that ultimate comfort food feel, don’t forget to add generous amounts of cheese!

The cooking process entails sautéing aromatic vegetables, adding beans, tomatoes, and spices, followed by uncooked pasta and enough water for cooking. Simmer until the pasta is cooked through and then top it all off with cheese. This version provides ample protein without meat, thanks to the beans, and is chock full of fiber with the addition of vegetables. The cheese ensures it’s creamy, crave-worthy, and the pasta makes this dish truly comforting and familiar.

Flexible Meal Planning For Fat Loss

Remember, both of these recipes can be totally modified to include the foods your picky eater likes, while strategically hiding those they tend not to favor.


Existing in the world of a picky eater’s parent might come with its fair share of frustrating and challenging moments but believe it, there is hope out there. With these cleverly curated recipes, the journey towards creating healthy meals for a picky eater may be less arduous and more rewarding than you imagine.

After all, sometimes all it takes is a little creativity and a few sneaky vegetables to build a path from a picky palate to a plate full of nutrients. So, go ahead, try these recipes and watch your picky eater’s face as they gobble up their secretly healthy lunch and dinner. And who knows? You might end up with a request for a second serving, much to your surprise and delight!

Keep experimenting, stay resourceful, and above all, remain positive. In due course, these picky eaters might turn into adventurous food explorers, thanks to your ingenious culinary skills! [9][10][11][12][13][14]

healthy meals for picky eaters
healthy meals for picky eaters


Snack Ideas

Coming up with healthy and delicious snacks for your kids can be a challenge especially when you have picky eaters. But no worries, here are some tasty and nutritious snack ideas that will not just please their taste buds but also nourish their growing bodies.

Nutritious and tasty snack ideas for picky eaters

Preparing healthy snacks for your little ones doesn’t have to be a tiring task. You don’t even need to get over-complicated with the recipes. From wholesome cereal bars to simple fruit kebabs, there are numerous snack ideas that can satisfy even the choosiest eaters. These snacks also have the added bonus of being packed with crucial nutrients, proving that healthy doesn’t necessarily mean boring or tasteless.

In the mood for a no-bake, kid-friendly treat? Try out Peanut Butter and Jelly Overnight Oats. Alternatively, California Roll Rice Cakes can make for a light, snackable delight. Try to incorporate fruits and veggies into these recipes which can increase a picky eater’s repertoire of nutrition-packed food.

Peanut Butter and Jelly Overnight Oats

Combining two favorite kiddie flavors, these Peanut Butter and Jelly Overnight Oats make for the perfect, on-the-go snack. They are easy to make with hearty oats, creamy peanut butter and strawberry jam and are a healthier no bake twist on the PB&J sandwich.

Flexible Meal Planning For Fat Loss

All you need to do is combine oats, yogurt, milk, and a dollop of peanut butter in a jar. Stir in a bit of maple syrup for sweetness, and adjust according to your child’s preference. Pop the jar lid on and refrigerate overnight. By morning, you’ll have a creamy, dreamy PB&J themed oat concoction. Add a spoonful of jelly on top, and your delicious, wholesome PB&J overnight oats are ready.

California Roll Rice Cakes

For kids who appreciate a bit of crunch and plenty of flavors, California Roll Rice Cakes are a huge hit. These rice cakes are topped with fresh ingredients mimicking a California Roll: thinly sliced cucumber, ripe avocado, shredded crab meat, and a drizzle of soy sauce.

To make, simply slather a bit of cream cheese on each rice cake, add your toppings, and serve! The varied textures and the burst of flavors make this an excellent introduction to sushi for kids while giving them much-needed nutrients.

Other snack favorites include protein-packed cracker sandwiches, cool fruit juice popsicles for a hot day, or easy to eat dried or freeze-dried fruits and veggies. The convenience and simplicity of these snacking options make them ideal for busy parents, and the delicious flavors are sure to be a hit with kids.

So, what are you waiting for to make snack times, fun times? With these healthy, tasty and kid-friendly snack ideas, you’re guaranteed to have some happy and healthful littles at hand. And who knows? Your picky eaters might just look forward to trying new foods. Happy sn [15][16][17][18][19][20]


  • How can I find healthy and enjoyable meals for picky eaters?

The key to finding meals that are both healthy and enjoyable for picky eaters lies in strategic meal planning, creativity, and a pinch of patience.

Flexible Meal Planning For Fat Loss

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