What I Feed My Toddlers in a Day: Simple, Healthy Meals We Actually Eat

Feeding my toddlers has been a tall order. Some days they eat full meals, and other days they thrive on cereal and mini rice cakes. If you’ve ever wondered how your child can eat everything one day and nothing the next…join the club. 

Lately, my husband and I have been intentional about transitioning our family toward a more anti-inflammatory way of eating. The goal isn’t perfection or restriction, but more nourishment. We want to give our bodies, and especially our growing kids, the best chance to heal, thrive, and stay healthy before turning to medicine (unless absolutely necessary!)

We keep things realistic in that we still use convenience foods, but we’re more mindful about what’s in them. One tool that’s been helpful for us is the Yuka app, which lets us scan packaged snacks and avoid ingredients that don’t support growing bodies. At the end of the day, our goal is simple: fewer sick days, better energy, and nutrients that help our toddlers grow strong.

If you’re in a season of trying to get your kids to eat real food, without turning every meal into a power struggle, I’m right there with you. I’m learning to let go of the pressure of creating “perfect” toddler meals and instead focus on balance, exposure, and consistency. Some days that looks like colorful plates. Other days it looks like a bowl of cereal.

Below, I’m sharing what my toddlers eat in a day. These are simple, nourishing meals that don’t require hours in the kitchen. Feel free to come back to this list when you’re tired, overwhelmed, and/or completely out of inspiration.

🍳 Morning: Breakfast

I try to start the day with a mix of protein + carbs + healthy fats so they stay full longer. Some of our go-to breakfast options:

• Mini Egg whites Muffins 

Egg whites baked in a muffin tin with onion, spinach, and cheese. They freeze well and make mornings stress-free.

• Oatmeal With Add-Ins

Apples and cinnamon, or mashed banana. Healthy flavoring without the extra sugar.

• Huevos Rancheros

Black beans topped with egg whites, mashed avocado, salsa and cheese. This is my favorite breakfast because it has protein from eggs and beans, fiber, and healthy fats.

🍎 Mid-Morning Snack

Simple snacks that won’t ruin lunch:

• Sliced fruit (pears, apple, strawberries)

• Stonyfield zero sugar added yogurt pouches (my kids love the "Cherry Berry Pear flavor!)

• Go Macro Peanut Butter Cup

🥗 Lunchtime

A lot of times we’re out at the park or running errands during the lunch hour. So I pack something quick that can be eaten on the go. I usually rotate between:

• Pasta With Veggies 

Jovial brown rice pasta tossed with roasted veggies sauce 

• Sandwich

I'll either pack a tuna sandwich or a classic peanut butter & strawberry jelly sandwich on sourdough bread 

🍓 Afternoon Snack

This depends on how active they’ve been. Options include:

• Smoothies (frozen berries, banana, spinach, yogurt)

• No sugar added cereal

• Mini rice cakes with peanut butter 

🍽️ Dinner

Dinner is whatever the family is eating, just served toddler-friendly. I try to cook one meal for all of us, even if I have to deconstruct it a bit.

• Mediterranean Bowl

Brown rice layered with chicken, cucumber, tomato, olives, hummus and feta. 

• Chicken Parmesan

I use baked chicken thighs, a clean-ingredient marinara, and shredded mozzarella over brown rice pasta

• Baked Salmon + Sweet Potatoes + Broccoli

Salmon is baked with olive oil, garlic, and lemon. Sweet potatoes are roasted or mashed, and broccoli is steamed until soft for easy chewing.

✨ How I Encourage My Toddlers to Try New Foods

It doesn’t always work, but these help:

1. Eat With Them

I don’t cook separate meals. We all eat the same thing at the same time. When they see us enjoying our meal, they’re more likely to try it.

2. Include One Familiar Food Every Meal

If I serve something new (usually anything green), I pair it with something they already like, so the plate doesn’t feel overwhelming. I also plate their food “grazing style.” So if they skip the broccoli, at least they eat the rice.

3. Keep Portions Small

Tiny servings help them feel less intimidated and more willing to try (plus less food wasted!)

4. Exposure Over Pressure

Some days I worry because they don’t touch their vegetables. But it’s okay if they don’t eat it the first, second, or fifth time. Seeing it still counts. I also supplement with a vitamin to fill any nutritional gaps.

✨ A Realistic Reminder for Moms

Kids are unpredictable.

Some days they eat everything.

Some days they survive on snacks.

Some days you’re a chef, and other days you hand them a banana and call it a night.

All of it is okay.

Your job isn’t perfection. It’s nourishment, consistency, and patience.

Trust me… you’re doing so much better than you think!

If you’re in the thick of feeding toddlers and trying to care for your own health too, bookmark this post or share it with another mom who needs encouragement today.