Mealtime with picky eaters can often feel like a challenge. This article provides practical meal prep ideas, step-by-step tips, and the benefits of preparing meals in advance, all designed to make mealtime easier and more enjoyable. Whether you're dealing with a child or an adult with selective eating habits, these strategies can help ensure a balanced and stress-free diet.
Understanding Picky Eating
While there isn't a strict clinical definition, picky eating typically involves a limited range of accepted foods, unwillingness to try new foods, dislike of many fruits and vegetables, and specific texture preferences. It's common in childhood, with many outgrowing it. However, some individuals may continue to be picky eaters into adulthood.
Research indicates that picky eaters often have inadequate intakes of essential micronutrients like iron, zinc, and fiber, while consuming more snack foods and sweets. In severe cases, where food avoidance leads to improper growth, weight loss, or nutrient deficiencies, it may indicate Avoidant/Restrictive Food Intake Disorder (ARFID), an eating disorder requiring professional treatment.
Strategies for Managing Picky Eaters
Involve Picky Eaters in Meal Planning
Planning meals together can be a game-changer. Ask them about their preferred proteins, carbs, and vegetables, offering choices. Letting them have a say not only reduces food waste but also increases the chances they’ll eat what’s prepared. It's a great way to teach about balanced meals in a non-confrontational way. For expert support, reach out to a Registered Dietitian for tailored meal plans.
Prep Ingredients Separately
Separate components allow for endless combinations that cater to different tastes. Roast chicken breast and a variety of veggies like bell peppers, zucchini, and carrots. Keep everything in individual containers so they can be mixed and matched throughout the week. This ensures picky eaters can customize meals, avoiding “mystery mixes”.
Read also: Healthy food access with Highmark Wholecare explained.
Embrace Simplicity
Simple meals often work best. Grilled cheese with tomato soup or pasta with marinara sauce are great examples. Prep sandwiches ahead by assembling and freezing them, ready to be grilled when needed. For pasta, cook a batch al dente, divide it into portions, and store the sauce separately to avoid sogginess.
Experiment with Presentation
How food looks can influence how it’s received, especially by kids. Try cutting sandwiches into fun shapes or using colorful fruits and veggies to create a visually appealing plate. Bento boxes with neatly arranged compartments make meals feel special and customizable. Even serving pasta in a fun bowl or using colorful skewers for fruit can turn an ordinary meal into something they’re excited to eat.
Introduce One New Food at a Time
Adding new foods gradually can help expand a picky eater’s palate. Pair a familiar favorite with a small portion of something new, like serving chicken nuggets with a side of roasted sweet potato cubes. Don’t pressure them to eat it; just include it consistently to build familiarity.
Keep Snacks Ready
Snacks are an essential part of meal prep, especially for picky eaters who prefer grazing over large meals. Prepare small containers of bite-sized fruits like grapes, apple slices, or berries. Add protein options like cheese cubes, hard-boiled eggs, or nut butter packs. Store everything in an easy-to-reach spot in the fridge or pantry, so they always have a healthy option available without turning to processed snacks.
Less Pressure and Positive Environment
Avoid pressuring your child to eat and focus on creating a positive mealtime experience. The more you pressure your kid, the less they will be motivated to eat. It’s your job to decide when and what food to serve, and it’s your child’s job to decide if and how much they will eat. Encourage them by eating meals as a family and modeling healthy eating yourself.
Read also: Healthy Eating on the Run
Transparency
Be transparent about the ingredients in the meal and avoid sneaking or hiding vegetables in different recipes. This can cause children to become even more suspicious of new foods.
Mindful Snacking
Make sure your child is coming to the table hungry for meals. If they are snacking all day long, they may not be hungry enough to eat their meals. You may also need to limit your child’s intake of calorie-containing beverages between meals, like milk and juice.
Meal Prep Ideas for Picky Eaters
Taco Bowls
Prepare seasoned ground beef, shredded chicken, or black beans, and pair them with steamed rice or quinoa. Add toppings like shredded lettuce, diced tomatoes, cheese, and mild salsa in separate containers to allow for mix-and-match options. Including extras like sour cream, corn, or sliced olives makes it even more exciting.
Mini Pizza Bagels
Slice whole-grain bagels in half and top them with marinara, mozzarella, and customizable toppings like pepperoni, bell peppers, or mushrooms. Freeze them on a tray before storing them in a container so they’re ready to bake straight from frozen.
Chicken Nugget Meal Kits
Coat chicken breast pieces in breadcrumbs or crushed cornflakes, then bake until golden. Pack them with dipping sauces like guacamole or honey mustard alongside carrot sticks and apple slices for a balanced meal.
Read also: Mobile Dining Revolution
Breakfast Burrito Wraps
Scramble eggs and mix in shredded cheese and diced ham or cooked sausage. Sneak in finely chopped veggies like bell peppers or spinach. Spoon the mixture onto whole-wheat tortillas, then wrap them tightly. Roll each burrito in foil or plastic wrap and freeze them individually.
Mac And Cheese With Hidden Veggies
Prepare your usual mac and cheese recipe, but before adding the cheese sauce, blend steamed cauliflower or butternut squash until smooth and stir it into the sauce. Mix in diced grilled chicken or sprinkle crumbled bacon on top. Portion the mac and cheese into microwave-safe containers for easy reheating.
Slow Cooker BBQ Chicken Sliders
Place boneless chicken breasts or thighs in a slow cooker with your favorite BBQ sauce. Let it cook on low for 6-8 hours or on high for 3-4 hours, then shred the chicken. Portion the shredded chicken into containers and store slider buns separately to keep them fresh. Add a side of pre-made coleslaw, packed in small containers, for a cool and crunchy topping.
DIY Bento Boxes
Select a compartmentalized container to keep foods separate and visually appealing. Fill sections with rolled slices of deli turkey or ham for protein, and add cheese cubes and whole-grain crackers for some crunch. Include a handful of grapes or apple slices for a sweet touch. For dipping, pack small containers of hummus or ranch dressing, perfect for accompanying baby carrots or cucumber sticks.
Stir-Fry Kits
Slice chicken or beef into strips and cook them in a pan with soy sauce, garlic, and a splash of sesame oil. Steam or sauté vegetables like broccoli, snap peas, bell peppers, and carrots, then portion them into individual containers. Cook a batch of rice or noodles and store them separately to maintain their texture.
Cheesy Quesadilla Packs
Use whole-wheat or regular flour tortillas and fill them with shredded cheese and optional extras like diced chicken, black beans, or a thin layer of refried beans. Fold the tortillas in half and cook them on a skillet or griddle until golden and crispy on the outside. Let them cool, then slice them into wedges and pack them in containers. Include small dipping cups of salsa, guacamole, or sour cream for added fun.
Baked Pasta Casserole
Use pasta shapes like penne or rotini and cook them until just al dente. Combine the pasta with marinara or alfredo sauce, shredded mozzarella, and optional add-ins like ground beef, diced chicken, or steamed veggies. Spread the mixture into a baking dish, top with more cheese, and bake until bubbly and golden. Once cooled, portion into containers for easy reheating.
Sample Meal Plan for Picky Eaters
Here is a five-day meal plan with healthy meal and snack ideas for picky eaters:
Day 1
- Breakfast: Greek yogurt pancakes with a side of blueberries.
- Lunch: Peanut butter and jelly sandwich with a side of baby carrots and ranch dressing.
- Dinner: Baked broccoli mac n cheese.
- Snacks: Peanut butter energy balls (peanut butter, dry old-fashioned oats, honey, and chocolate chips), Cheese with crackers.
Day 2
- Breakfast: Smoothie (milk of choice, Greek yogurt, orange juice, tropical frozen fruit blend).
- Lunch: Homemade air fryer chicken nuggets and sweet potato fries with a side of apple slices.
- Dinner: Spaghetti and turkey meatballs with a mixture of regular pasta noodles and zucchini noodles.
- Snacks: Peanut butter granola, Chocolate mousse (coconut milk, cocoa powder, maple syrup, and vanilla extract).
Day 3
- Breakfast: Zucchini fritters (egg, shredded zucchini, breadcrumbs, and cheese).
- Lunch: English muffin pizzas with a side of baked carrot fries and grapes.
- Dinner: Chicken tacos with salsa, avocado slices, and black beans.
- Snacks: Popsicle (blended strawberries, Greek yogurt, and a drizzle of honey), Apple slices with peanut butter.
Day 4
- Breakfast: Wrap with whole wheat tortilla, peanut butter, and a banana.
- Lunch: Snack lunch with deli meat, cheese stick, whole grain crackers, and a clementine.
- Dinner: Chili mac with whole wheat pasta, ground turkey, bell peppers, and cheese
- Snacks: Smoothie with Greek yogurt, blueberries, banana, and spinach, Trail mix with whole grain cereal, nuts, and dehydrated fruit.
Day 5
- Breakfast: Banana bread muffin with a nut butter drizzle.
- Lunch: Quesadilla, refried beans, and air fryer breaded zucchini.
- Dinner: Baked potato with cheesy broccoli.
- Snacks: Frozen yogurt bark made with fruit and Greek yogurt, “Ants on a log” made with celery sticks, peanut butter, and raisins.
The Difference Between Meal Planning and Meal Prepping
Meal planning involves deciding in advance what you’ll eat for the week, ensuring variety and balance. Meal prepping, on the other hand, involves preparing those meals or their components ahead of time, such as chopping veggies, cooking grains, or assembling full meals. While planning helps set the stage, prepping saves time, reduces weekday decision fatigue, and keeps meals convenient.
Benefits of Meal Prepping for Picky Eaters
Saves Time
Meal prepping eliminates the need to cook from scratch every day. Prepping ingredients like proteins, grains, and veggies ahead of time means meals come together in minutes during busy weekdays.
Reduces Waste
Prepping meals with your picky eater's preferences in mind helps ensure that food doesn’t go uneaten. You’ll buy exactly what you need and portion meals in advance, avoiding those end-of-week fridge cleanouts filled with spoiled leftovers.
Encourages Healthier Choices
When meals are prepped and ready, healthier options are easier to grab than ordering takeout or reaching for processed snacks. You’ll have balanced meals with lean proteins, whole grains, and veggies ready to go.
Saves Money
Planning meals and prepping in bulk helps you avoid pricey takeout and unnecessary grocery splurges. By using ingredients efficiently and sticking to a plan, you’ll stretch your food budget.
Reduces Mealtime Stress
Meal prepping reduces the pressure. Knowing there’s a variety of ready-made options means less arguing over what to eat. Everyone can choose their favorite dish or customize their plate, making dinner a more enjoyable experience for the whole family.
Additional Tips for Parents
- Involve Kids in the Process: Kids are more likely to taste a dish if they help plan or prepare it. Letting kids choose vegetables in the produce section or the frozen food aisle will empower them. Have them help you in the kitchen, too. Assign them age-appropriate tasks, such as stirring, chopping, or measuring ingredients.
- Serve One Meal for Everyone: Serve one meal for everyone in the family - with no exceptions. But plan meals that include at least one thing that everyone likes.
- Be Patient with New Foods: It may take eight to 10 tries for a child to decide they like a new food. So, keep serving it. Even allow a child to touch the food or play with it to learn how it might feel in their mouth.
- Focus on Fullness: Help kids focus on eating until they are full rather than finishing every bite on their plate. Small children have small bellies, so they may get full faster than you realize.
- Serve Fruits and Vegetables as Snacks: One of the best ways to get kids (and adults) to eat fruit and vegetables is to serve them when they are hungry. Vegetables and hummus are a simple way to nourish children at snack time.
Recipes for Picky Eaters
Here are some specific recipes that are generally well-received by picky eaters:
Pizza Muffin Cups
There’s nothing quite as comforting as crispy chicken. Glow up everyone’s favorite dish with this fun take on classic noodles and sauce. In a large bowl, combine flour and salt. Boil a pot of salted water and add your rainbow pasta. Drain the pasta and toss with olive oil, or your favorite sauce. Lightly brush each tortilla with olive oil and press them into a muffin tin to form cups. In a skillet, heat the remaining olive oil over medium heat. Add ground turkey and cook until browned. Remove from the oven, and garnish with diced avocado, fresh cilantro and a dollop of salsa.
Baked Spaghetti
This baked spaghetti is my grandchildren’s most-loved dish. It feels like such a special dinner and is so cozy for winter.
Copycat Chicken Nuggets
I developed this recipe to copycat Chick-fil-A chicken nuggets. I knew I had a winner the first time I made them because the whole family fought over who got the last one! For a dipping sauce, combine barbecue sauce and Dijon mustard, then stir in honey to add some sweetness. 1 serving: 307 calories, 16g fat (2g saturated fat), 63mg cholesterol, 514mg sodium, 14g carbohydrate (6g sugars, 0 fiber), 24g protein.
Corn Dog Casserole
Kids love this casserole because it combines two of their favorite fast foods. And I like the fact that I can whip it up with just four ingredients. 1-1/2 cups: 352 calories, 17g fat (5g saturated fat), 62mg cholesterol, 668mg sodium, 25g carbohydrate (1g sugars, 2g fiber), 25g protein.
Grilled Cheese Sandwich
Spreading a mixture of mayo and butter on the bread creates a delightfully crispy crust with the well-loved, wonderful flavor of butter one expects on a grilled cheese sandwich. 1 sandwich: 659 calories, 49g fat (27g saturated fat), 122mg cholesterol, 1017mg sodium, 30g carbohydrate (3g sugars, 1g fiber), 24g protein.
Walking Tacos
These Walking Tacos are perfect for an on-the-go dinner, a campfire meal or an easy game-night supper. The ingredients go right into the chip bags! 1 serving (calculated without toppings): 530 calories, 28g fat (6g saturated fat), 56mg cholesterol, 1017mg sodium, 44g carbohydrate (5g sugars, 6g fiber), 24g protein.
Overcoming Overwhelm
Parental overwhelm can significantly impact meal preparation and picky eating management. It's essential to have strategies for those days when cooking feels like a monumental task.
Harm Reduction Mindset
Giving ourselves a harm reduction mindset when we’re overwhelmed or depressed can help us SO much. It means helping someone harm themselves or someone else a little less. On bad days, serving something simple like cereal is better than not feeding them at all. On better days, aim for a more balanced meal, even if it's still simple.
Simple Meal Plan for Overwhelmed Days
Rotate through a set of easy dinner options:
- Sheet Pan Meal: Heat oven to 400 degrees F. Put frozen or fresh chicken in casserole dish (chicken thighs are great for this). Add easy seasonings if desired. Cover with foil. Cook until soft, about 30-60 minutes. Sauce can be added after cooking. On another cookie sheet lined with parchment paper, put veggies that are quick and easy to cut, like broccoli and cauliflower, or buy pre-chopped veggies. Quickly drizzle some olive oil or avocado oil and sprinkle on seasonings or just salt. Mix with hands to coat. Cover with foil and add to oven. (Covering the baking sheet with foil allows the veggies to get softer, which helps if you have babies and toddlers!) Check the veggies after 20 minutes. Add potatoes to the sheet if you want potatoes, just slice them thin so they cook quickly. You can also cook rice or quinoa in a rice cooker.
- Snacks: Applesauce with peanut butter toast
Products that Make Cooking Easier
- Parchment Paper: Use it on baking sheets for easy cleanup and as a serving dish.
- Disposable Table Things: Plates, bowls, and flatware can be compostable.
- Glass Bowls: For heating and cooking things like frozen veggies.
- Take-and-Toss Straw Cups: For helping kids not spill water all over the house.
Managing Picky Eating on a Shoestring Energy Budget
- Baby Food Grinder: Use it to grind food off your plate for the baby.
- Buy Different Brands Each Time: Buying different brands can be a simple way to help kids avoid getting stuck on one kind of food. Buy a different bread, a different brand of yogurt or a different shape of pasta.
- Eat What You Feed the Kids: Make some extra food and eat it when you feed the kids. One, if you’re there with them it models eating, and that’s good for managing picky eating. Two, even if you don’t eat with them, you’re still feeding yourself - which is so important. You’re worth feeding.
Seeking Professional Help
Whether you struggle with picky eating yourself or your child is a picky eater, there are strategies you can use to improve dietary quality and reduce mealtime stress. A registered dietitian specializing in picky eating can guide you through the process of expanding the variety of your diet in a compassionate way.