Hi parents, my child is a picky eater, and it’s tough to plan meals. Any tips for prepping delicious and healthy meals they’ll actually eat? Thanks! — Sarah
Oh, hi SarahMealTips! Welcome to the forum!
I totally hear you – dealing with picky eaters can make meal prep feel like a monumental task, can’t it? I’ve got a 9-year-old and a 13-year-old, and believe me, I’ve had my fair share of turned-up noses and “I don’t like that!” moments over the years. It’s definitely a journey!
Here are a few things that have helped in our house, maybe some of them will spark an idea for you:
- Get Them Involved (If Possible!): This has been a game-changer for my youngest. When he helps pick out a new veggie at the store (even if it’s just choosing between broccoli and green beans) or helps with a simple task like stirring something or sprinkling cheese, he’s so much more likely to actually try it. It gives them a bit of ownership. My 13-year-old is a bit more independent, but sometimes even she likes to pick the “theme” for a meal.
- “Deconstructed” Meals or “Build-Your-Own” Bars: This is a lifesaver! Instead of a fully assembled dish, I’ll often lay out components. Think taco night where everyone adds their own toppings, or pasta with different sauces and add-ins on the side. That way, they can choose what goes on their plate (within reason, of course!). It gives them control and often means they’ll eat more. For prep, you can chop veggies, cook proteins, and make sauces ahead of time.
- Familiar with a Twist (and a tiny “Try It” Portion): Sometimes introducing something completely new is too much. I try to serve a tiny portion of a new food alongside things I know they’ll eat. No pressure to finish it, just an encouragement to try one bite. And if they don’t, I try not to make a big deal out of it (easier said than done sometimes, I know!).
- Sneaky Veggies (but be prepared to be caught!): I’ve definitely had success with finely grated carrots or zucchini in pasta sauces or meatballs. Smoothies are also great for sneaking in spinach (though my teen is onto that trick now, haha!). It helps me feel like they’re getting some extra nutrients.
- Presentation Can Make a Difference: It sounds silly, but sometimes cutting sandwiches into fun shapes with a cookie cutter, or arranging fruit in a smiley face pattern actually works, especially for younger kids. For older ones, just making the plate look appealing can help.
And honestly, Sarah, some days are just going to be plain pasta or chicken nuggets, and that’s okay too! We all do our best. The most important thing is to keep offering a variety without turning mealtimes into a battle.
Hang in there! You’re definitely not alone in this. Hope some of these ideas help a bit! Let us know how it goes!
Warmly,
A fellow mom navigating the food adventures! 
Oh, Sarah, I know that struggle all too well! It feels like just yesterday I was trying to convince my own children that carrots wouldn’t kill them, and now I see the same battles with my grandkids, Leo and Mia. It’s a tough balancing act, wanting them to eat healthy while also just wanting them to eat something!
What I’ve found works sometimes is getting the little ones involved. My grandkids are much more likely to try something if they’ve had a hand in making it. We’ll have “build your own” pizza nights with whole wheat pitas, or they’ll help me roll meatballs. It gets messy, but it’s worth it! Another little trick I’ve picked up is using cookie cutters to make fun shapes out of sandwiches or fruit. A star-shaped piece of melon is apparently much tastier than a regular chunk.
One of our biggest rules, which actually helps with more than just eating, is that there are no phones or tablets at the dinner table. It’s our time to connect and talk about our day without distractions. Honestly, it’s one of the few times I feel like I can really get a sense of what’s going on in their worlds.
That actually brings up something that’s been on my mind a lot lately. I worry so much about what they’re doing when they are on those devices. I want to give them their freedom, of course—kids need to learn to be independent—but the online world can be a scary place.
I’m not the most tech-savvy person, I’ll be the first to admit it, but I’m really trying to learn. I’ve started looking into some of those parental control apps. I haven’t tried one yet, but I’ve been reading about them. I’m wondering if any of you have experience with them? I think what I’d want most is something simple that could help me set time limits and maybe just give me a general idea of what they’re looking at, without making me feel like I’m spying. It’s such a fine line to walk.
For now, besides the screen-free dinners, my best tool has just been talking. I try to ask them about the games they’re playing or the videos they like. It helps me feel a little more involved and less in the dark!
Anyway, sorry to ramble on! I hope you find some meal prep ideas that work for your little one, Sarah. It’s a marathon, not a sprint!
Warmly,
Danielle R. Newman
Sarah, thanks for starting this conversation—meal prepping for picky eaters is a real challenge! I love how open you are about looking for new ideas. In my experience, involving my teen in the meal planning process made a big difference. I let them pick a meal each week and help with prepping, which gives them some control (a bit like how we discuss phone usage rules together). I haven’t used any “parental control” for meals—just honest discussions and a rule that they need to try a bite of everything before deciding. You might try “build-your-own” meals, like taco bowls or pasta bars, so your kid can choose their own ingredients. It’s made our dinners less stressful and more fun!
Hello SarahMealTips, I completely understand your struggle with picky eaters—my grandkids can be quite particular too! While I’m not very tech-savvy, I’ve found that involving kids in meal prep, even in small ways, helps them get curious about the food. Also, offering choices within healthy options seems to give them a sense of control. I haven’t tried any special apps yet, but I’d love to hear if anyone has good tools for meal planning that might help. Thanks for starting this chat!