One-Day Menu Planner

FOR TODDLERS

BREAKFAST

1/2 cup milk

2 blueberry pancakes

1 Tablespoon syrup

SNACK

1/2 cup oat "O" cereal

3/4 cup 100% fruit juice

LUNCH

1/2 cup milk

1 canned pear half

1 oz sliced turkey

4 crackers

4 Tablespoon steamed zucchini

SNACK

1/2 cup oat "O" cereal

1 banana

DINNER

1/2 cup steamd brown rice

1 oz diced chicken

1/2 cup steamed carrots and green beans

1/2 cup milk

SNACK

1/2 cup milk

1 small apple oatmeal cookie

FOR PRESCHOOLERS

BREAKFAST

1 egg

1 slice whole grain toasted bread

1 Tablespoon jelly

3/4 cup 100% fruit juice

SNACK

1/2 cup applesauce

1 oz granola with raisins

LUNCH

2 oz sliced turkey

1 slice bread

1/2 cup sliced cucumber

1 oatmeal cookie

1 cup milk

SNACK

3-6 whole grain crackers

2 Tablespoon peanut butter

DINNER

1 cup pasta with

1/2 cup meat sauce

1/2 cup green leafy vegetable

1 cup milk

SNACK

1 Strawberrie-banana smoothie

FOR KIDS AGED SIX TO EIGHT

BREAKFAST

1 cup low-sugar cereal

1 cup milk

1/2 banana

3/4 cup 100% fruit juice

SNACK

1 box (1.5 oz) raisins

1 oz twisted pretzel

LUNCH

2 Tablespoons peanut butter

2 slices whole-wheat bread

1 Tablespoon grape jam

10 baby carrots

1 cup milk

SNACK

1/2 cup sliced cucumber

1 small whole wheat pita bread

2 oz hummus for dipping

DINNER

2-3 oz roast chicken

1/2 cup steamed brown rice

1/2 cup steamed broccoli

1/2 cup fresh fruit

1 cup milk

FOR KIDS AGED NINE TO TWELVE

BREAKFAST

2 whole-grain waffles

2 Tablespoons syrup

1/2 banana

3/4 cup 100% fruit juice

SNACK

1 string cheese

1/2 cup fresh fruit

LUNCH

3 oz lean turkey, ham or beef

2 slices whole-wheat bread

1 Tablespoon mustard

10 baby carrots or celery sticks

1 apple or other fruit

1 cup milk

SNACK

1/2 cup cottage cheese or yogurt

1 cup fresh berries

DINNER

1 1/2 cups spaghetti

1 cup tomato and meat sauce

Tossed salad with 2 Tablespoons salad dressing

2 oatmeal raisin cookies

1 cup milk

FOR KIDS AGED 13-15

BREAKFAST

2 cups Raisin Bran flakes or other iron-fortified cereal

1 cup milk

1/2 cup peaches or strawberries

3/4 cup 100% fruit juice

LUNCH

1 slice pizza

1 cup salad

2 Tablespoons salad dressing

1 granola bar

1 apple or other fruit

1 cup milk

SNACK

1/2 cup fresh fruit

1 cup low-fat yogurt

1/2 cup almonds

DINNER

1 cup steamed brown rice

4 oz broiled chicken

1 cup steamed broccoli

1/2 cup fresh pineapple

SNACK

3 oz tortilla chips

1/2 cup black bean salsa

FOR KIDS AGED 16-18

BREAKFAST

1/2 bagel

1 cup milk

2 eggs scrambled

1/2 cup strawberries

LUNCH

3 oz turkey on wheat bread with 1 Tablespoon mayo

1 cup raw veggies with 2 Tablespoon ranch dressing

1 oz thin pretzels

3/4 cup 100% fruit juice

1 apple or other fruit

SNACK

2 wholegrain waffles with 1 Tablespoon peanut butter

1 cup grapes

1 cup milk or yogurt

DINNER

1 1/2 cups pasta with tomato sauce

4 oz chicken breast

2 cups salad

2 Tablespoons salad dressing

1 cup milk

SNACK

1 piece fruit crisp

1/2 cup ice cream

Back to Top