Meal Plan for Kids

18 May 2018

Diets Description:

GMO free
preservative free

Nature’s Choice offers various healthy, nutritional and organic food options for everyone, kids included. Some kids struggle with allergies and may require special diets while some are fussy or picky eaters, which makes it a challenge to plan meals ahead. This meal plan by Nature’s Choice offers great meal plan ideas from fun popsicles to flavourful veggies, healthy sandwiches and delicious snacks.

Meal/Food	Weight/Portion Size
Breakfast
Banana Pops: Half a banana on a popsicle stick (Strawberries or pineapple can also be used) Dipped into Yoghurt Rolled into Nature's Choice Goji Granola Optional: You can add coconut shreds or cinnamon	100g 1/4 cup 3 tbsp 1/4 cup
Morning Break
Small Apple	50g
Lunch
Avocado, lettuce and tomato sandwich with mayonnaise	2 Slices of Low GI Bread
Afternoon Snack
Carrot sticks Hummus	2 Medium carrot 3 tbsp
Dinner
Grain-fed Chicken Alphabet Soup Cauliflower Sweet potato	30g 125 - 200ml 1/4 cup 1/4 cup
Evening Snack
Fresh Pineapple (peeled and diced)	20g

Meal/Food

Weight/Portion Size

Breakfast

Banana Pops: Half a banana on a popsicle stick (Strawberries or pineapple can also be used)
Dipped into Yoghurt
Rolled into Nature's Choice Goji Granola
Optional: You can add coconut shreds or cinnamon

100g
1/4 cup
3 tbsp
1/4 cup

Morning Break

Small Apple

50g

Lunch

Avocado, lettuce and tomato sandwich with mayonnaise

2 Slices of Low GI Bread

Afternoon Snack

Carrot sticks
Hummus

2 Medium carrot
3 tbsp

Dinner

Grain-fed Chicken
Alphabet Soup
Cauliflower
Sweet potato

30g
125 - 200ml
1/4 cup
1/4 cup

Evening Snack

Fresh Pineapple (peeled and diced)

20g

Meal/Food	Weight/Portion Size
Breakfast
Overnight Nature’s Choice Gluten-Free Rolled Oats Fresh Strawberries, Nature's Choice Chia Seeds, Unsweetened Almond Milk, Nature's Choice Honey	6 tbsp 15g 1 tbsp 100ml 1tbsp
Morning Break
Naartjie	50g
Lunch
Whole Wheat Veggie Wrap Nature’s Choice Quinoa Hummus Fresh Spinach Tomatoes Shredded Carrots	1 Medium Wrap 1 tbsp 1 tbsp 2 Small Leaves 1 Small Tomato 1 Small Carrot
Afternoon Snack
Banana and Nature’s Choice Oat and Coconut Crunchie Biscuits	100g 2 Buscuits
Dinner
Brown Rice Cups (with mixed veggies, onions and cucumber) Boiled Egg Feta Chickpea Salad with a Tzatziki Yogurt Dressing	1/2 cup 1 Small egg 1 tbsp 1/4 cup
Evening Snack
Apple	165g

Meal/Food

Weight/Portion Size

Breakfast

Overnight Nature’s Choice Gluten-Free Rolled Oats
Fresh Strawberries,
Nature's Choice Chia Seeds,
Unsweetened Almond Milk,
Nature's Choice Honey

6 tbsp
15g
1 tbsp
100ml
1tbsp

Morning Break

Naartjie

50g

Lunch

Whole Wheat Veggie Wrap
Nature’s Choice Quinoa
Hummus
Fresh Spinach
Tomatoes
Shredded Carrots

1 Medium Wrap
1 tbsp
1 tbsp
2 Small Leaves
1 Small Tomato
1 Small Carrot

Afternoon Snack

Banana
and Nature’s Choice Oat and Coconut Crunchie Biscuits

100g
2 Buscuits

Dinner

Brown Rice Cups (with mixed veggies, onions and cucumber)
Boiled Egg
Feta
Chickpea Salad with a Tzatziki Yogurt Dressing

1/2 cup
1 Small egg
1 tbsp
1/4 cup

Evening Snack

Apple

165g

Meal/Food	Weight/Portion Size
Breakfast
French Toast (Whole Wheat) Carrot Nature’s Choice Cinnamon Fresh fruit	1 Slice 1 Stick 1 tsp 1/4 Cup
Morning Break
Nature’s Choice Cranberry & Beetroot Raw Fruit Bar Grapes	40g 10 Small grapes
Lunch
Whole Wheat Veggie Pizza Topped with finely chopped broccoli, portobello mushrooms, red bell peppers and cheese Nature’s Choice Coconut Water	Medium slice 1/2 cup 290ml
Afternoon Snack

Dinner
Whole Wheat Spaghetti Bolognese with Grain-fed Beef Small Green Salad	3/4 cup 1/2 cup
Evening Snack
Oats & Banana Muffin	100g

Meal/Food

Weight/Portion Size

Breakfast

French Toast (Whole Wheat)
Carrot
Nature’s Choice Cinnamon
Fresh fruit

1 Slice
1 Stick
1 tsp
1/4 Cup

Morning Break

Nature’s Choice Cranberry & Beetroot Raw Fruit Bar
Grapes

40g
10 Small grapes

Lunch

Whole Wheat Veggie Pizza
Topped with finely chopped broccoli, portobello mushrooms, red bell peppers and cheese
Nature’s Choice Coconut Water

Medium slice
1/2 cup
290ml

Afternoon Snack

Dinner

Whole Wheat Spaghetti Bolognese with Grain-fed Beef
Small Green Salad

3/4 cup
1/2 cup

Evening Snack

Oats & Banana Muffin

100g

Meal/Food	Weight/Portion Size
Breakfast
Green Eggs with Spinach Banana Milk	30g 100g 125ml
Morning Break
Papaya smoothie with pineapple, yogurt, flax seeds and crushed ice	250ml
Lunch
Kid friendly Tabbouleh salad with Nature’s Choice Bulgar Wheat, tomatoes, cucumber, red onion, mint and lemon juice	300g
Afternoon Snack
Whole Wheat Toast with Avocado One orange	1 Slice 100g
Dinner
Kids’ curry with grain fed chicken: Nature’s Choice Lentils, carrot, cauliflower, chickpeas, turmeric and coriander	125ml - 250ml
Evening Snack
Fresh kiwi slices	50g - 65g

Meal/Food

Weight/Portion Size

Breakfast

Green Eggs with Spinach
Banana
Milk

30g
100g
125ml

Morning Break

Papaya smoothie with pineapple, yogurt, flax seeds and crushed ice

250ml

Lunch

Kid friendly Tabbouleh salad with Nature’s Choice Bulgar Wheat, tomatoes, cucumber, red onion, mint and lemon juice

300g

Afternoon Snack

Whole Wheat Toast with Avocado
One orange

1 Slice
100g

Dinner

Kids’ curry with grain fed chicken: Nature’s Choice Lentils, carrot, cauliflower, chickpeas, turmeric and coriander

125ml - 250ml

Evening Snack

Fresh kiwi slices

50g - 65g

Meal/Food	Weight/Portion Size
Breakfast
Oats Nature’s Choice Honey Nature’s Choice Desiccated Coconut	8 tbsp 1 tbsp 2 tbsp
Morning Break
Sliced Carrots Avocado Dip mixed with Plain Yogurt	1 cup 125ml
Lunch
Summer Nature’s Choice Quinoa salad with red pepper, yellow pepper, carrot, onion and Nature’s Choice Dried Cranberries	250g
Afternoon Snack
Banana	100g
Dinner
Homemade Burger with Grain-fed Beef, Zucchini, Mushrooms, Tomato, and Lettuce Sweet Potato Fries	80g 1/4 cup
Evening Snack
Watermelon	1 Slice

Meal/Food

Weight/Portion Size

Breakfast

Oats
Nature’s Choice Honey
Nature’s Choice Desiccated Coconut

8 tbsp
1 tbsp
2 tbsp

Morning Break

Sliced Carrots
Avocado Dip mixed with Plain Yogurt

1 cup
125ml

Lunch

Summer Nature’s Choice Quinoa salad with red pepper, yellow pepper, carrot, onion and Nature’s Choice Dried Cranberries

250g

Afternoon Snack

Banana

100g

Dinner

Homemade Burger with Grain-fed Beef, Zucchini, Mushrooms, Tomato, and Lettuce
Sweet Potato Fries

80g
1/4 cup

Evening Snack

Watermelon

1 Slice

Meal/Food	Weight/Portion Size
Breakfast
Pink Pancakes with Beetroot Egg Nature’s Choice Cinnamon Yogurt	40g 1/4 cup 1/2 tsp 125ml
Morning Break
Banana Nature's Choice Nuts Mix	100g 30g
Lunch
Whole Wheat Pasta Shapes with Strips of Grain-fed Chicken in an Alfredo Sauce Steamed Mixed Vegetables	1/4 cup 1/4 cup
Afternoon Snack

Dinner
Oven-grilled Fish Strips Whole Wheat Couscous Gem Squash Carrots	1/4 cup 1/4 cup 1/4 cup 4 tbsp
Evening Snack
Cucumber Roasted Chickpeas	4 Slices 1/4 cup

Meal/Food

Weight/Portion Size

Breakfast

Pink Pancakes with Beetroot
Egg
Nature’s Choice Cinnamon
Yogurt

40g
1/4 cup
1/2 tsp
125ml

Morning Break

Banana
Nature's Choice Nuts Mix

100g
30g

Lunch

Whole Wheat Pasta Shapes with Strips of Grain-fed Chicken in an Alfredo Sauce
Steamed Mixed Vegetables

1/4 cup
1/4 cup

Afternoon Snack

Dinner

Oven-grilled Fish Strips
Whole Wheat Couscous
Gem Squash
Carrots

1/4 cup
1/4 cup
1/4 cup
4 tbsp

Evening Snack

Cucumber
Roasted Chickpeas

4 Slices
1/4 cup

Meal/Food	Weight/Portion Size
Breakfast
Smoothie Bowl with Frozen Raspberries, Greek Yogurt, Nature’s Choice Chia Seeds Topped with Nature’s Choice Goji Granola Toasted Coconut Flakes	125ml - 200ml 1 tsp
Morning Break
Sliced apple Nature's Choice Peanut Butter	1 tbsp
Lunch
Homemade Whole Wheat Pizza Muffins	1 Slice
Afternoon Snack

Dinner
Whole Wheat Macaroni with Butternut & Cheese	150g - 200g
Evening Snack
Oats & Banana Muffin	100g

Meal/Food

Weight/Portion Size

Breakfast

Smoothie Bowl with Frozen Raspberries, Greek Yogurt, Nature’s Choice Chia Seeds
Topped with Nature’s Choice Goji Granola Toasted Coconut Flakes

125ml - 200ml
1 tsp

Morning Break

Sliced apple
Nature's Choice Peanut Butter

1 tbsp

Lunch

Homemade Whole Wheat Pizza Muffins

1 Slice

Afternoon Snack