Some kids treat new foods like a science experiment—poking, sniffing, and ultimately rejecting anything remotely unfamiliar. Others go through sudden, baffling food phases where yesterday’s favourite meal is now completely off-limits. If that sounds familiar, you are not imagining things. Studies show that about 50% of parents deal with picky eating, and food neophobia (fear of new foods) peaks between ages 2 and 6.

So, how do you plan family meals when one plate needs to cater to everyone without resorting to short-order cooking? The answer is not forcing bites or hiding veggies (though blending spinach into pasta sauce is not a crime). It is about smart meal planning that balances predictability with variety, helping kids feel comfortable while slowly expanding their food choices.

Let us break it down.

Planning Meals for Picky Eaters? Here Is Your Solution!

Planning meals for a picky eater can feel like a never-ending puzzle. Healthy Parents, Healthy Kids by Dr Nick Fuller, a leading childhood nutrition expert, offers practical tips to make meal prep easier and more balanced for the whole family.

Learn how to create nutritious meals that your child will actually eat without cooking separate dishes. With Healthy Parents, Healthy Kids, you will simplify mealtimes and keep your child’s nutrition on track. Get your copy now!

Importance of Family Meal Planning 

Meal planning is a game-changer for families, especially when picky eaters are involved. 

• Cut down on stress – No more last-minute meal scrambles.
• Save time and money – Fewer grocery trips and less wasted food.
• Give picky eaters structure – Predictable meals feel safer and more familiar.
• Promote healthier eating – Planned meals mean more balanced nutrition.
• Avoid cooking multiple meals – One meal, small tweaks—no extra work.
• Make new foods less intimidating – Mixing them in gradually reduces pushback.

Tips for Planning a Family Meal for Picky Eaters

The key to a smooth mealtime? A little creativity, some structure, and a lot of patience.

Plan a Balanced Menu with Familiar Ingredients

Balance is everything. Start with foods your picky eater already enjoys and build from there. If they love pasta, try adding a protein or sneaking in finely chopped veggies. Keeping some familiar flavours on the plate makes trying new things less intimidating.

Use Themes to Make Meals Exciting

Taco Tuesday? Breakfast for dinner? A colour-themed meal? Turning dinner into an event adds an element of fun and encourages kids to engage with their food in a different way. Even a DIY pizza night with various toppings can make picky eaters more willing to try something new.

Involve Family Members in Meal Planning

Give your picky eater some control. Let them choose between two meal options, help with grocery shopping, or mix ingredients. Kids are more likely to eat something they had a hand in making. 

Bonus: it teaches them valuable life skills along the way.

Prepare One Meal with Customisable Options

Avoid making separate meals by offering choices within a single dish. Think build-your-own-bowls, wraps, or stir-fries. That way, everyone gets something they like, and your picky eater can adjust their plate without missing out on the main meal.

Serve Meals at Consistent Times

A predictable schedule helps kids regulate their hunger and be more open to eating what’s on their plate. If snacks are too close to dinner, they might not be hungry enough to try new foods. A little structure goes a long way!

Keep the Environment Calm and Distraction-Free

TV off, toys away—mealtimes should be about eating and enjoying each other’s company. A relaxed atmosphere helps picky eaters focus on their food instead of whatever is happening on their tablets.

Introduce One New Food at a Time

Slow and steady wins the race. Introducing too many unfamiliar foods at once can feel overwhelming. Instead, pair a new ingredient with well-loved foods, so it does not feel like a major change.

Encourage But Do Not Force New Foods

The golden rule: no pressure! Offer new foods without forcing a bite. Repeated exposure (without stress) increases the chances of them trying—and eventually liking—something new. Sometimes, it takes 10 or more tries before a new food sticks.

Tasty Meal Ideas for Picky Eaters

Need some inspiration? Try these crowd-pleasers.

Bean and Veggie Quesadillas

Try these cheesy, veggie-packed quesadillas! Swap the veggies for whatever your kids like (or whatever is in the fridge). Serve with homemade guacamole for a fun, dippable meal that picky eaters will love.

Type: Vegetarian, Kid Friendly 

Makes: 4 (or 8 halves)

Prep Time: 10 minutes

Cooking Time: 15 minutes 

Ingredients:

• 4 wholegrain tortillas or wraps
• 1 tablespoon olive oil
• ½ red onion, thinly sliced
• Sprinkle of paprika 
• Sprinkle of cumin
• ½ of 1x400g tin black beans, drained and rinsed
• ½ of 1x400g tin corn, drained and rinsed
• 1 tomato, finely chopped
• ½ cup mozzarella cheese, grated

Recipe:

1. Heat a large frying pan over medium to high heat. Add the onion, paprika and cumin, and cook for a couple of minutes until fragrant. 
2. Add in the black beans and corn. Stir and continue to fry for 4-5 minutes. Stir in the tomato and cook for another minute until the tomato is slightly softened. 
3. Remove the bean mixture from the pan into a bowl and set aside. Give the pan a quick wipe, then return to the heat. 
4. Place one tortilla into the pan. Cover half of the tortilla with ¼ of the bean mixture. Sprinkle ¼ of the cheese over the top. Fold the empty side of the tortilla over the bean filling, and press down to enclose. 
5. Continue frying for 1-2 minutes, then flip the entire quesadilla over so that the side facing up is now facing down in the pan. Fry this side for 2-3 minutes until lightly golden. Remove from the pan and set aside. 
6. Repeat steps 4 and 5 with the remaining tortillas, using the rest of the bean mixture and cheese. 
7. Once all the quesadillas are cooked, slice each one in half. Serve immediately and enjoy!

Chicken and Cashew Nut Stir Fry

Chicken stir-fry is a great go-to meal for the family. Cook it all in one pan and have dinner ready in under 30 minutes. Sprinkle some chilli flakes on top for an extra kick.

Type: Contains Chicken, Gluten Free, Lactose Free, Contains Nuts

Serves 4

Prep Time: 5 minutes

Cooking Time: 25 minutes 

Ingredients

• 2 tablespoons olive oil
• 1 teaspoon ginger, minced
• 1 head broccoli, chopped
• 1 cup button mushrooms, quartered
• 2 bunches bok choy
• 400g chicken thigh, fat trimmed, cut into pieces
• 2 tablespoons gluten free hoisin sauce
• 1 teaspoon sesame oil
• ½ bunch of Thai basil leaves
• ½ cup cashew nuts, toasted
• 2 cups Jasmine rice, cooked

Recipe

1. Heat a large frying pan over medium to high heat. Add one tablespoon of the olive oil and swirl to coat the pan. 
2. Add in the ginger and chopped broccoli. Cook for 4-5 minutes, stirring often. Add in the mushrooms and bok choy, and cook for a further 3-4 minutes, stirring often. 
3. Remove the vegetables from the frying pan and set aside. Return the frying pan to the heat and add the remaining tablespoon of olive oil. 
4. Fry the chicken for 5 minutes, stirring often, until browned. Return the vegetables to the pan and toss to combine. 
5. Add in the hoisin sauce and sesame oil. Stir well to coat the ingredients, and cook for a further 4-5 minutes until heated through. 
6. Stir in the Thai basil leaves as well as the cashews, then remove the pan from the heat. 
7. Divide the cooked rice between 4 serving bowls, then top each bowl with the chicken stir fry and sauce. Serve immediately and enjoy!

Green Mac n Cheese

This is a great way to sneak extra greens into a family favourite. It makes a big batch and stays fresh in the fridge for up to five days—perfect for make-ahead meals. If your kids are picky about veggies, blend the broccoli into the sauce for a smoother, fuss-free pasta bake.

Type: Vegetarian, Kid Friendly, Baby Friendly

Serves 8

Prep Time: 25 minutes

Cooking Time: 25 minutes 

Ingredients

• 600g elbows shape dried pasta
• 1 head broccoli, chopped into medium sized florets & stem chopped
• 2 tablespoons olive oil
• 1 brown onion, finely chopped
• 1 clove garlic, crushed
• 1 leek, finely chopped
• 1 cup milk
• ½ cup parmesan cheese

Recipe

1. Preheat the oven to 180°C. Bring an extra-large pot of water to the boil over high heat. Add in the pasta and cook for 4 minutes. Add in the broccoli and continue to boil for a further 4-5 minutes until the pasta is still slightly firm and the broccoli is softened. 
2. Reserve half of the cooked broccoli and set aside. Reserve 1 cup of the pasta cooking water and set aside. Drain the remaining pasta and broccoli, then return to the large pot.
3. Meanwhile, add the olive oil to a large saucepan over medium-high heat. Add in the onion, garlic, and leek. Cook over medium-high heat for 5-10 minutes until softened, stirring every few minutes. Remove from the heat. 
4. Add the reserved broccoli, half of the reserved pasta water, and half of the milk into the saucepan with the cooked onions. Use a stick blender to blend everything together until smooth. Slowly add in the remaining milk and pasta water and continue to blend, until combined into a thick sauce. 
5. Pour the green sauce into the pot with the cooked pasta and broccoli. Stir gently until the pasta is coated in the green sauce. 
6. Baby Friendly: If you are preparing this recipe for a baby, remove a small amount of the green pasta mixture and set aside. Blend to a puree or mash the mixture in a bowl, depending on the age of your baby and what weaning stage they are at. 
7. Transfer the pasta into a large rectangular baking dish. Sprinkle it with parmesan cheese. 
8. Bake in the oven for 25 minutes until crispy and golden on top. Serve immediately and enjoy!
9. Kid friendly: If you are preparing this recipe for young children, allow it to cool slightly before serving. You could also choose to blend all of the broccoli into the sauce in step 4, instead of half of the broccoli. If using all of the broccoli, use a blender to puree the sauce ingredients. Add the reserved pasta water slowly until you have a thick green sauce.

Savoury Frittata Muffins

Frittata muffins make a great snack or a light lunch with a salad. Freeze a batch and store them for when you need a quick bite. Make them on the weekend so you have easy snacks ready for the week. 

Type: Vegetarian, Gluten Free, Nut Free, Snacks

Makes 9-12

Prep Time: 5 minutes

Cooking Time: 40 minutes

Ingredients

• 1 sweet potato, chopped into small cubes
• 1 teaspoon paprika
• 6 eggs
• 1 cup milk
• 1 tomato, chopped into small cubes
• Handful of herbs of your choice, roughly chopped
• Sprinkle of salt and pepper

Recipe

1. Preheat the oven to 180°C. 
2. Place the sweet potato onto a baking tray. Sprinkle it with paprika and roast in the oven for 15-20 minutes until soft. Once cooked, set aside.
3. Whisk the eggs in a large bowl. Add in the milk and whisk until combined. Add in the tomato, herbs, sweet potato and salt and pepper and stir to combine.  
4. Pour the frittata mixture into a muffin tin, filling up each to the top. Bake for 20-30 minutes until slightly golden on top and set in the middle. The muffins can be served immediately or eaten when cold. Enjoy!
    

Blueberry Pancakes

These pancakes come together fast with a blender or food processor. Prefer the old-school method? Just mix the wet and dry ingredients separately, then combine. Serve with whatever fruit is in season. 

Type: Vegetarian

Serves 4

Prep Time: 5 minutes

Cooking Time: 10 minutes

Ingredients

• 1 ½ cups almond meal 
• ½ cup wholemeal plain flour
• 1 teaspoon baking powder
• 4 eggs
• 2 overripe bananas
• ½ cup skim milk
• 1 cup blueberries (fresh, or thawed if using frozen)
• Olive oil spray for cooking
• Greek yogurt, to serve
• Mixed fruit, chopped, to serve

Recipe

1. In a blender or food processor combine the almond meal, flour, baking powder, eggs, bananas and milk. Blend until well combined without any lumps.
2. Add the mixture to a jug and stir through the blueberries. 
3. Spray a medium fry pan with olive oil spray then heat over medium heat. Pour batter from the jug into the pan to make small pancakes. Once the pancakes start to bubble, they are ready to be flipped over. The pancakes should take 2-3 minutes on each side to cook. Continue cooking the pancakes in batches until all the batter is used. 
4. Serve pancakes topped with Greek yoghurt and fruit. Enjoy! 

Creamy Green Pasta

This creamy pasta feels indulgent but is packed with healthy ingredients and veggies. Sprinkle some chilli flakes on top for an extra punch of flavour.

Type: Vegetarian

Serves 6-8

Prep Time: 10 minutes 

Cooking Time: 30-35 minutes

Ingredients

• 400g wholemeal short pasta (shells or spirals work well)
• 1 ½ cups frozen peas, defrosted
• ½ cup frozen shelled edamame, defrosted
• 1 head broccoli, chopped 
• 1 zucchini, chopped
• 1 cup Greek yoghurt 
• 1 garlic clove
• 1 teaspoon seeded mustard
• Heaped handful fresh parsley leaves
• Cracked black pepper, to serve
• chilli flakes, to serve

Recipe

1. Bring a medium pot of water to the boil and boil the pasta until cooked. In the final couple of minutes add in 1 cup of the peas, as well as the edamame to heat through. 
2. Reserve ½ cup of the pasta water before draining the pasta, peas and edamame.
3. Meanwhile, steam the broccoli and zucchini for 10 minutes until tender.
4. To make the pasta sauce, blend the yoghurt, garlic, mustard, remaining ½ cup peas, and a sprinkle of parsley leaves until smooth. 
5. Add the cooked pasta, peas, edamame, broccoli, and zucchini to a large bowl. Pour over the dressing and add the reserved pasta water. 
6. Stir everything gently to combine. 
7. Serve immediately sprinkled with extra parsley, pepper, and lots of chilli flakes. Enjoy!

Chilli Chicken Stir Fry

This quick and easy meal is perfect for your weekly lineup. Ready in just 20 minutes, it is a great option for busy nights. Double the recipe for leftovers and enjoy it again for lunch tomorrow.

Type: Contains Chicken, Gluten Free, Dairy Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 20 minutes 

Ingredients

• 200g dried vermicelli noodles
• 2 tablespoons olive oil
• 1 head broccoli, chopped
• 1 teaspoon ginger, grated
• 1 garlic clove, crushed
• 400g chicken mince
• 2 teaspoons chilli flakes
• 2 tablespoons tamari
• 1 lime, quartered, to serve
• Handful Thai basil leaves, plus extra to serve

Recipe

1. Heat a large frying pan over medium to high heat. Add in 1 tablespoon of the olive oil. 
2. Fry the broccoli for 4-5 minutes, then remove from the pan. 
3. Meanwhile, add the dried vermicelli noodles to a large bowl. Boil the kettle and pour the boiling water over the noodles. Allow to sit for 5 minutes, then drain and set aside.
4. Add in the remaining tablespoon of olive oil to the pan. Add in the ginger, garlic, and then the chicken mince.
5. Break up the mince with a spoon and cook for 5 minutes until browned.
6. Return the cooked broccoli to the pan with the chicken mince. Add in the chilli flakes and tamari, then stir to combine. Cook for a further 1-2 minutes until heated through. 
7. Divide the vermicelli noodles between 4 serving bowls. Top with the mince and Thai basil leaves. 
8. Serve with a lime wedge, and squeeze the juice over the mince. Enjoy!

Wrapping Up

Meal planning is not about forcing new foods—it is about balance, routine, and a little creativity. Keep meals predictable, introduce new foods gradually, and stay patient. Small wins add up, and one day, they might just surprise you.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.