Sample Meal Plan for 1 Year-Old

Inside: If you’re wondering what foods are best for a 1-year-old, use our sample meal planner to find meal ideas and new foods to introduce your child to for breakfast, lunch and dinner.

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Ever since my little one has declared himself a severely picky eater, I’ve desperately searched for “ideal” meal plans for a 1-year-old (if that indeed existed)!

You see, my kid was the one who squirmed at the sight of veggies and even some fruits…spitting out what he didn’t like!

And while I initially heard it takes kids and average of 7-8 times exposure before actually developing a taste bud for a particular food…I definitely tried more than that. (Apparently, now it’s 15 times!)

I would often wonder what to feed my one-year-old other than, chicken nuggets and hot dogs!

Because like any mom, I wanted to be sure my baby and toddler was having a healthy diet to meet his growing nutritional needs.

Are you wondering the same or asking yourself questions like:

• Is there a standard meal plan for 1 year-olds?
• What are the best meals for a 1-year-old picky eater?
• How much should my 1-year-old eat at each meal? 

You have good reason to be concerned…because as baby approaches the one-year milestone, anemia is something pediatricians check for at the wellness check-up. I know this because my picky child ended up being on fer-in-sol — a supplement for children needing more iron in their diet.

Sample Menu for 1 Year-Old

On my quest to find foods for my one-year-old to eat, and stick to a good feeding schedule, I put together a simple menu for my baby. One inspired by a very basic but practical meal calendar by  Living Like the Kings – a great starting point if you are dealing with a super picky kid who prefers chicken nuggets and hot dogs, but one who you are trying to provide with healthier options.

Below are a few food pairings, I put together for each meal. The goal again was to find foods my 1 year-old would actually eat, as well as one that kept nutritional needs in mind (while not being overly zealous, keeping in mind the struggles of a picky eater)!

Meal Ideas for 1 year-olds

Breakfast

Option 1

• Oatmeal
• Yogurt and banana

Option 2

• Scrambled eggs and yogurt
• Fruit cup

Option 3

• Cheerios
• Strawberries
• Cheese/spinach omelet

Snacks

• Cracker and mozzarella cheese
• Fruit cup
• Baby Veggie Stick Chips
• Yogurt

Lunch

Option 1

• Chicken Nuggets
• Fruit/Veggie Smoothie

Option 2

• All-Natural Turkey Dogs
• Peas

Option 3

• Grilled Cheese Bites
• Baby Carrots

Dinner

• Cheese Ravioli + Peas
• Chicken + Broccoli
• Spaghetti + turkey meatballs

This is the menu we’ve chosen for the next month but will modify daily as baby tries new foods and palates expands. And of course, all these meal ideas for our one-year-old will include practical portion sizes for safe eating.

The ultimate goal will be to include less processed foods and more natural sources, like protein and veggies. But like many things, it takes time and that’s exactly what we are trying to remember with a picky palate.