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Children require three regular meals - breakfast, lunch and dinner - and two snacks every day. Here’s some ideas for meals and snacks from our nutritionists to help you plan your week.

Week 1

Monday

Breakfast at home 1 or 2 cereal wheat biscuits with low-fat fortified (added vitamins) milk. Add some fruit like berries/banana/raisins for variety
Breakfast on the run Banana or a handful of raisins with a slice of toast and a low-fat yogurt drink
Snack (Little break) Low-fat yogurt
Lunch 2 slices of wholemeal bread with a low-fat cheese slice and tomato
Snack Fresh fruit
Dinner Shepherd’s pie with sweetcorn and green beans

Tuesday

Breakfast at home A bowl of cereal oat biscuits with low-fat fortified milk. Add some fruit like berries/banana/raisins for variety
Breakfast on the run Banana, cereal bar and a glass of low-fat fortified milk
Snack (Little break) Orange segments
Lunch Pitta bread with cooked ham, low-fat mayonnaise, lettuce and cucumber
Snack 1 thin slice of fruit brack or banana bread
Dinner Lamb curry with vegetables and boiled rice

Wednesday

Breakfast at home A bowl of oat cereal with a teaspoon of nutmeg or cinnamon
Breakfast on the run Breakfast milkshake: 200ml low-fat fortified milk or a low-fat yogurt blended with fruit
Snack (Little break) Banana
Lunch Tortilla wrap with a slice of chicken, relish and lettuce and a sliced apple
Snack 2 rice cakes
Dinner Spaghetti bolognaise

Thursday

Breakfast at home A bowl of flake-type cereal with low-fat fortified milk. Add banana for variety
Breakfast on the run Apple, a handful of dry cereal and a low-fat yogurt drink
Snack (Little break) Cheese
Lunch Pasta with tuna, sweetcorn, spring onion and tomato ketchup
Snack Packet of plain popcorn
Dinner Baked fish with vegetables and pasta

Friday

Breakfast at home A bowl of porridge needn’t be boring. Add honey or yogurt
Breakfast on the run Slice of wholemeal toast thinly spread with jam or reduced-fat spread
Snack (Little break) Carrot sticks
Lunch Brown roll with mashed hard-boiled egg, lettuce, peppers and tomato
Snack Sugar-free jelly
Dinner Roast breast of chicken (remove the skin), carrot, parsnip and broccoli with a baked potato

Saturday

Breakfast at home Slice of wholemeal toast with baked beans or scrambled egg
Breakfast on the run  
Snack (Little break) Low-fat yoghurt
Lunch 1 wholemeal bap with a lean grilled rasher, tomato and avocado
Snack Small bowl of homemade soup
Dinner Stir-fried pork with peppers, mushrooms, onions and noodles

Sunday

Breakfast at home Omelette with lots of vegetables
Breakfast on the run  
Snack (Little break) Chopped apple
Lunch Cooked rice, lettuce, tomato, low-fat cheese or tuna
Snack Low-fat yogurt
Dinner Chicken casserole with vegetables and boiled potatoes

Week 2

Monday

Breakfast at home 1-2 Cereal Wheat biscuits with low fat fortified milk, banana, glass of water
Breakfast on the run  
Snack (Little break) Handful of nuts
Lunch Tortilla wrap with slice of chicken, relish, lettuce and tomato. Pear,
Snack Small low fat yoghurt
Dinner Chilli con carne with rice and sweetcorn. Glass of low fat milk

Tuesday

Breakfast at home A bowl of porridge with low fat fortified milk. Add a teaspoon of nutmeg or cinnamon for variety. 2 plums and a glass of water
Breakfast on the run  
Snack (Little break) Thin slice of fruit brack
Lunch Rice salad with tuna. Small yoghurt and cucumber sticks
Snack Glass of low fat milk
Dinner Spanish omlette with tomato salad. Glass of low fat milk

Wednesday

Breakfast at home 1-2 slices of wholemeal toast with jam or marmalade. An orange. Water
Breakfast on the run  
Snack (Little break) Cherry tomatoes
Lunch 1 Wholemeal bap with ham & fow fat mayonaisse. Small yoghurt
Snack 2 rice cakes
Dinner Pasta and salmon bake with mixed green salad. Glass fruit juice

Thursday

Breakfast at home 1-2 slices of wholemeal toast with baked beans or scrambled egg and small glass of fruit juice. Small yoghurt
Breakfast on the run  
Snack (Little break) Small bag of popcorn
Lunch 2 slices of wholemeal bread with slice of low fat cheese and tomato. 2 plums
Snack Small bag of plain popcorn
Dinner Vegetable casserole. Small yoghurt

Friday

Breakfast at home 1-2 slices of wholemeal toast with baked beans or scrambled egg and small glass of fruit juice. Small yoghurt
Breakfast on the run  
Snack (Little break) 2 rice cakes
Lunch 2 slices of wholemeal bread with some chicken and green salad, 2 kiwis and a small glass of low fat milk
Snack Sugar free jelly
Dinner Tuna quick bake with mixed green salad. Melon chunks with yoghurt

Saturday

Breakfast at home 1-2 cereal wheat biscuits with low fat fortified milk, banana, glass of water
Breakfast on the run  
Snack (Little break)  
Lunch Beans and cheese baked potato. Tinned peaches
Snack Small bowl of homemade soup
Dinner Pasta Siciliana with mixed pepper salad. Glass of low fat milk

Sunday

Breakfast at home 1-2 pancakes with lemon and honey and small glass of fruit juice
Breakfast on the run  
Snack (Little break)  
Lunch Farmhouse vegetable soup and wholemeal brown bread. Small yoghurt & fruit salad
Snack 1 thin slice of fruit brack/banana bread
Dinner Beef stew and mashed potatoes. Glass of low fat milk. A pear

Week 3

Monday

Breakfast at home 1-2 slices of wholemeal toast with jam or marmalade. Glass of low fat milk. Pear
Breakfast on the run  
Snack (Little break) 2 mandarins
Lunch Wholemeal brown bread, tinned salmon and tomato with mayonaisse. Carrot sticks, small yoghurt
Snack  
Dinner Lasagne with baked potato and mixed green salad. Tinned fruit cocktail

Tuesday

Breakfast at home A bowl of porridge with low fat fortified milk. Add honey or yoghurt for something new. Banana
Breakfast on the run  
Snack (Little break) Handful of nuts
Lunch 2 slices wholemeal brown bread, boiled egg, mayonaisse & lettuce. Yoghurt
Snack  
Dinner Vegetable stir-fry with noodles. Glass of low fat milk

Wednesday

Breakfast at home 1-2 slices of wholemeal toast scrambled egg. Pear and small yoghurt
Breakfast on the run  
Snack (Little break) Carrot sticks
Lunch Cooked pasta with tuna and sweetcorn. Grapes. Low fat milk
Snack  
Dinner Family fish pie with broccoli and cauliflower. Fruit salad and yoghurt

Thursday

Breakfast at home A bowl of porridge with low fat fortified milk. Add some fruit like berries/banana/raisins for variety
Breakfast on the run  
Snack (Little break) A small yoghurt
Lunch Tortilla wrap with ham and cream cheese and spring onion. Banana
Snack  
Dinner Grilled pork chops with mashed potato and frozen mixed vegetables. 2 plain biscuits

Friday

Breakfast at home A bowl of high fibre breakfast cereal with low fat fortified milk. 2 mandarin oranges
Breakfast on the run  
Snack (Little break) Sugar free jelly
Lunch 2 slices of wholemeal bread with slice of low fat cheese and tomato. Apple
Snack  
Dinner Chicken and tomato risotto with lettuce, tomato, onion and pepper salad

Saturday

Breakfast at home Omelette with lots of fresh/frozen vegetables and small glass of fruit juice. Small yoghurt
Breakfast on the run  
Snack (Little break)  
Lunch Minestrone soup with wholemeal brown bread. Glass of low fat milk. 2 plums
Snack  
Dinner Homemade beef burgers with homemade oven chips. Low fat milk. Tomato and cucumber salad

Sunday

Breakfast at home 1-2 slices of wholemeal toast with beans and small glass of fruit juice
Breakfast on the run  
Snack (Little break)  
Lunch Macaroni cheese. Grapes
Snack  
Dinner Vegetable casserole. Stewed apple and yoghurt

Tips

  1. Eat together whenever you can. Children copy parents, brothers, sisters and friends. When they see you eating lots of different, healthy foods, they are more likely to do the same.
  2. Involve your child in planning and preparing meals. It will develop their cooking skills and they are more likely to eat foods they've helped prepare.

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© The Food Safety Promotion Board