Nutrition Plan by Samantha F https://padlet.com/samfng6/nutritionplan Meal plan for a 3 year old girl. en-us 2017-02-10 16:43:48 UTC 2026-01-31 05:33:06 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Apple.png Day 7- Sunday samfng6 https://padlet.com/samfng6/nutritionplan/wish/153237863 Breakfast: An English muffin sandwich with ham and eggs, honeydew and cantaloupe slices, and a cup of milk.
Snack: Dragon fruit that is sliced into small cubes, so that the child doesn't choke on it. Lychee that is already peeled and has the seed taken out of it, cut into small pieces for easy eating.
Lunch: A roasted sweet potato, edamame beans, and baked macaroni and cheese. The baked macaroni and cheese will have chicken and spinach in it as well.
Snack: Oreos with a glass of milk, so that your child can dunk the oreo into the milk.
Dinner: Shrimp scampi with linguini noodles. Cut the shrimp into small pieces and cut the noodles shorter so, the child can eat the noodles easier.
Snack: Frozen yogurt popsicles with berries inside of them. ]]> 2017-02-11 20:20:52 UTC https://padlet.com/samfng6/nutritionplan/wish/153237863 Day 6 - Saturday samfng6 https://padlet.com/samfng6/nutritionplan/wish/153237870 Breakfast: Turkey Bacon, scrambled eggs, banana slices, and an English muffin with grape jam and cottage cheese with a glass of milk.
Snack: Yogurt covered cranberries and cheddar jack string cheese.
Lunch: Pigs in a blanket, sauteed mushrooms, fried egg, and some celery sticks with some diluted 100% white grape juice.
Snack: Oatmeal raisin cookies with some banana slices.
Dinner: Bean and cheese quesdillas
Snack: Smores and a cup of milk. ]]> 2017-02-11 20:21:01 UTC https://padlet.com/samfng6/nutritionplan/wish/153237870 Day 5 - Friday samfng6 https://padlet.com/samfng6/nutritionplan/wish/153237882 Breakfast: Banana-Cinnamon Pancakes. Super healthy, gluten-free, and high in protein. With overripe bananas, butter, and cinnamon this three ingredient breakfast is simple and quick to make. No syrup is necessary. A side of blueberry Greek yogurt and milk is there as well.
Snack: A fruit parfait. Kiwi, strawberry, and mango alternately stacked on top of plain yogurt.
Lunch: Turkey and Cheddar Cheese Sandwich cut into four squares for easy eating. Baked beans with sour cream on the side.
Snack: Pita chips, celery sticks, and carrot sticks with butternut squash hummus dip.
Dinner: Mini Spinach and Cheese Pizza Rolls with cubed ham and chicken. A pumpkin and squash soup topped off with a little cilantro.
Snack: All-fruit leather with a cup of milk.]]> 2017-02-11 20:21:17 UTC https://padlet.com/samfng6/nutritionplan/wish/153237882 Day 4 - Thursday samfng6 https://padlet.com/samfng6/nutritionplan/wish/153237886 Breakfast: A yogurt parfait that layers sliced peaches, plain whole milk yogurt, and some granola for a healthy treat without the added sugars. Mini homemade cornbread muffins with a glass of milk.
Snack: Graham crackers with low-fat cream cheese as a dip along with some diluted 100% Apple juice.
Lunch: Lunchables-esque cracker sandwiches. Cut small slices of ham and cheddar jack cheese. Grab some Ritz crackers and smear some mayo or mustard on them and stack them into a small sandwich. Along with a glass of milk.
Snack: Egg salad with some steamed vegetables on the side.
Dinner: Cooked corn with red and green bell peppers with a tiny bit of chili powder all sauteed together. Along with chicken and veggie patties that have: potato, sweet potato, chicken, onion, zucchini, and carrot all hidden inside. As well as, a toasted pita bread on the side.
Snack: Cheesy crackers with a glass of milk.]]> 2017-02-11 20:21:21 UTC https://padlet.com/samfng6/nutritionplan/wish/153237886 Day 3 - Wednesday samfng6 https://padlet.com/samfng6/nutritionplan/wish/153237888 Breakfast: Plain oatmeal with a pinch of salt, with toppings the child can choose from. Strawberries, blueberries, honey, pureed fruit, etc. With cut strips of bacon, some scrambled eggs, and toast on the side.
Snack: Some bite size freeze dried fruit, like, strawberries and bananas. Along with a glass of milk.
Lunch: A roasted vegetable medley with butternut squash, tiny potatoes, red bell peppers, and carrots. With some Greek yogurt on the side. As well as some leftover steamed salmon from Monday.
Snack: Graham crackers with applesauce as a dip.
Dinner: Baked beans, quinoa, and brown rice with some spinach and tomatoes.
Snack: Quinoa Banana bread with cinnamon, and a glass of milk. ]]> 2017-02-11 20:21:25 UTC https://padlet.com/samfng6/nutritionplan/wish/153237888 Day 2 - Tuesday samfng6 https://padlet.com/samfng6/nutritionplan/wish/153237895 Breakfast: A bowl of Original Cheerio's and milk. Scrambled eggs with red bell peppers and a glass of milk. Cute little heart shaped toast with strawberry jam.
Snack: Ants on a log - Celery sticks with peanut butter and raisins
Lunch: Homemade pizzas with an assortment of bell peppers, cherry tomatoes, chicken, spinach, onions, mushrooms, etc. An assortment of fruits, like, orange slices, strawberries, cantaloupe, and pineapple.
Snack: Low-fat strawberry yogurt with some sliced bananas and raspberries.
Dinner: Taco night! Flour tortillas with shredded up chicken or ground beef, lettuce, diced tomatoes, cheese, lime, and a dollop of sour cream.
Snack: A Peach Creamsicle Smoothie with  one homemade banana nut muffin.]]> 2017-02-11 20:21:31 UTC https://padlet.com/samfng6/nutritionplan/wish/153237895 Day 1 - Monday samfng6 https://padlet.com/samfng6/nutritionplan/wish/153237916 Breakfast:
Two miniature whole-grain toaster waffles with peanut butter in between them, cut into quarters for easy grabbing and eating. Could be drizzled with honey or maple syrup for a touch of sweetness. A cup of milk on the side. 1 boiled egg that is cut into small bite size pieces.
Snack: Carrot sticks and Apple slices served with hummus.
Lunch: Pesto pasta salad with halved cherry tomatoes, cubed pieces of rotisserie chicken, and diced pieces of boiled egg. With a glass of strawberry and mint infused water. 
Snack: Cucumber sticks, Sliced green, red, and yellow bell peppers, and celery sticks with a low-fat ranch dressing.
Dinner: A small bowl of white rice with steamed salmon. The salmon will be boneless. Steamed broccoli and green beans that are cut into small pieces and cubed pieces of rotisserie chicken from today's lunch.
Snack: 1 cup of milk with a few small cubes of cheddar cheese. 

]]> 2017-02-11 20:21:41 UTC https://padlet.com/samfng6/nutritionplan/wish/153237916 Recipe 1 - Power Packed Fruit and Veggie Muffin Recipe for Picky Eaters samfng6 https://padlet.com/samfng6/nutritionplan/wish/153238035 http://www.superhealthykids.com/power-packed-fruit-and-veggie-muffin-for-picky-eaters/
Ingredients
  • 1 cup – flour, whole wheat
  • 1 cup – flour, all-purpose
  • 3/4 teaspoon – baking soda
  • 1/2 teaspoon – salt
  • 1/4 teaspoon – nutmeg
  • 1/4 teaspoon – cinnamon
  • 1/2 cup – sugar
  • 4 tablespoon – butter, unsalted
  • 2 large – egg
  • 1 teaspoon – vanilla extract
  • 1/2 cup – broccoli, florets
  • 1 medium – zucchini
  • 1 1/2 medium – carrot
  • 1/2 medium – apple
  • 1 medium – banana
  • 1/8 cup – apple juice
  • 1/4 cup – applesauce, unsweetened
  • 1/4 cup – yogurt, plain
Directions
  1. Preheat oven to 350 degrees F.
  2. In a medium size bowl, mix together flours, baking soda, salt, nutmeg, and cinnamon. Set aside.
  3. Soften butter.
  4. In a mixer or another bowl, mix the sugar, butter, eggs and vanilla. Beat well.
  5. In a food processor, combine steamed broccoli, zucchini, apple, banana, apple juice, and applesauce.  Pulse until thoroughly mixed.
  6. Shred carrots.  If you don’t want the shreds in your muffin, combine your carrots with the rest of the fruits and veggies in the food processor.
  7. Combine the fruit and veggie puree, carrots (unless you already added them with the puree), and yogurt, into the wet ingredient mixture (sugar/butter/eggs) and beat until mixed.
  8. Finally, add the dry ingredients and mix just until combined and wet.
  9. In a muffin tin, place muffin papers or spray with cooking spray.
  10. Scoop the mixture into a prepared muffin pan.  Fill each spot about 3/4 of the way full.
  11. For mini muffins: Bake in a 350 oven for 15-20 minutes for mini-muffins
  12. For regular size muffins: Bake in a 375 degree oven for about 20-25 minutes.
  13. Bake until the tops are slightly brown and a toothpick comes out clean or they bounce back when you touch them with your finger.
These freeze great! Put them in a freezer-safe bag and freeze for up to 3 months.  

]]> 2017-02-11 20:24:34 UTC https://padlet.com/samfng6/nutritionplan/wish/153238035 Recipe 2 - 3 Ingredient Egg and Cheese Mini Muffins samfng6 https://padlet.com/samfng6/nutritionplan/wish/153238037 http://www.theseasonedmom.com/egg-and-cheese-mini-muffins/
INGREDIENTS
  • 6 large eggs
  • 3 tablespoons whole milk
  • ½ teaspoon salt (NOTE: some folks have commented that the addition of the salt makes these too salty, so feel free to omit it or decrease the amount!)
  • ⅛ teaspoon pepper
  • ⅓ cup grated cheddar cheese

INSTRUCTIONS
  1. Preheat oven to 350 degrees. Thoroughly spray miniature muffin pan with cooking spray or grease with butter.
  2. In a large measuring cup or bowl, whisk together eggs, milk, salt, and pepper.
  3. Pour egg mixture into prepared pan, filling cups about ⅔ full.
  4. Sprinkle cheese evenly among the cups. Bake for approximately 8-10 minutes, or until eggs set.
  5. Allow to cool in pan for a few minutes before removing to a wire rack. When completely cooled, muffins can be wrapped in plastic and frozen.
  6. When ready to eat, simply microwave each mini muffin for 15-30 seconds, or until heated through.
]]> 2017-02-11 20:24:41 UTC https://padlet.com/samfng6/nutritionplan/wish/153238037 Explanation samfng6 https://padlet.com/samfng6/nutritionplan/wish/154529414 The foods that I have included in this 7 day meal plan all meet toddler's nutritional needs because I chose from all the food groups. MyPlate has suggested that toddlers have 1 cup of fruit, 1 cup of vegetables, 3 ounces of grains, 2 ounces of protein foods, 2 cups of dairy, and 3 teaspoons of oils everyday. I tried to include all of those into my meal plan. I tried to create a hearty breakfast to last the children throughout the day, until their snack and lunch time. Trying to keep everything as healthy as possible, there are very few unhealthy things listed in my meal plan. Many of the foods I chose are toddler friendly, so they can grab at their foods to their heart's desire. ]]> 2017-02-17 08:09:52 UTC https://padlet.com/samfng6/nutritionplan/wish/154529414