Are you looking for kid friendly clean eating meal plans that are yummy and affordable? Don’t worry, moms, I’ve got you covered!
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As a fellow mom, I can relate to the challenges of keeping things healthy at home, especially if you have young, picky eaters. It’s hard enough to beat the flavors and convenience of all the processed options (there are soooo many!), and adding a picky eater to the equation can make mealtime even more challenging. We seem to have 2 picky eaters in our family, which just adds to the complications.
Then there is also the added obstacle of trying to stay healthy when you have a strict food budget. Food inflation has been driving us crazy this year!
But have no fear! There is a way to make kid-friendly, clean-eating meal plans that are:
- fun and creative;
- don’t cost an arm and a leg;
- enjoyable for the pickiest of eaters!
And because I know you’re short on time like I am, I have also included grocery shopping lists, a kid-friendly 7-day, clean-eating meal plan, and tips you can steal from me to get your whole family on board with healthy and clean eating!
But first, what is clean eating?
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What Is Clean Eating?
Clean eating focuses on consuming whole foods (fruits, vegetables, lean proteins) and healthy fats in their natural form instead of processed options full of added sugar and preservatives. Not only does this help reduce your risk for chronic diseases like diabetes and heart disease, but it also helps you look and feel better overall!
Part of the reason clean eating is such an attractive option for families, mine included, is that it doesn’t take your family’s favorites off the menu entirely. Instead, it encourages you to look for healthier alternatives!
For example, instead of cooking up a processed box of mac and cheese for dinner, you could make a healthier version using whole wheat pasta and low-fat cheese. This way, your family can still get their favorite while eating something nutritious.
I actually enjoy this process with my kids! It forces us to get creative about how to make things healthier and teaches my kids about cooking and healthy eating.
Clean Eating vs. Healthy Eating
When I first decided to introduce more clean eating into our household, my husband immediately thought I was talking about going on a diet. And I understand why! But there is actually a huge difference.
Moms, knowing how to explain the difference will help you get your families on board, so pay attention!
Clean eating is an approach to eating that focuses on consuming whole, natural foods in their least processed forms. This means eating real food as close to its natural form as possible, including fruits and vegetables, lean proteins, and whole grains. Clean eating also reduces or eliminates consuming processed foods like boxed macaroni and cheese with added sugar or preservatives.
In simpler terms, you and your family still get to enjoy all your family favorites, just with less added sugar and preservatives!
Healthy eating, on the other hand, focuses on the nutrients consumed and emphasizes serving size. While both encourage using wholesome ingredients, healthy eating is typically a lot more limiting.
Ultimately both encourage consuming natural, nutritious foods over junk food and aim for balance in your diet. But clean eating focuses more on making your favorite recipes into healthier versions.
How To Get Your Kids On Board
The key to getting your kids on board with eating clean meals is finding recipes they love and making them healthier. There was the Mac and Cheese example I shared above, but you can do this with any meal. It might take a little bit of creativity, but it is doable!
Kids are also curious by nature. I don’t know about you, but I can’t do anything without at least one of my kids asking what I am doing and why I am doing it. You can use that to your advantage to help get them on board!
The first way you can do that is to make a game out of it. Let them choose what they want for dinner, and then work together to make it healthier. For example, if they choose pizza, you can make a whole wheat crust and use low-fat cheese. This is still one of my favorite meals my mom makes! I can’t seem to make the crust like she does, but maybe someday she’ll teach me all her secrets.
Trust me, mommas, if you can make it fun, it will be much easier to get them on board!
You can also get your kids more excited if they can help you cook too! Not only will it make mealtime a lot more fun, but it will also teach them life skills they can use later in life, such as cooking, eating healthy, etc.
Lastly, teach your kids the difference between healthy and processed options. The more empowered they feel, the more likely they are to make healthy decisions themselves!
Clean Eating With Picky Eaters
I can hear all the picky eater moms saying, “Yeah, but Chandler, my kids won’t eat anything that isn’t their favorite!”
And I get it! It can feel like an uphill battle to try and get your kids to eat healthy meals when they are set in their ways. But I have found that you can make some significant differences by making a few small changes!
Start by offering your kids other options along with new foods. That way, if they try something new and don’t like it, that’s okay! At least you have other options available! Yes, this requires more work and planning, but trust me, it’s worth it in the end.
Also, feel free to get creative. If your kids won’t eat a salad, you can make it into a wrap or a fun meal like tacos! This takes the same ingredients and makes them more fun to eat.
Finally, remember to involve your picky eaters. Let them choose some recipes, go grocery shopping with you, help cook the meals, etc. Some picky eaters will eat things they wouldn’t normally eat when they can take pride in the food they helped to make!
Kid-Friendly Clean Eating Grocery Lists
Okay, now that you know how to get everyone on board to eat more whole foods, it’s time to talk about grocery shopping because you will have to change your strategy!
I recommend making a grocery list to keep yourself organized at the grocery store. There’s nothing worse than trying to remember what you need when you’ve also got your kids in tow.
To help get you started, I’ve included a kid-friendly, clean-eating shopping list below! This list comprises simple and healthy ingredients, so it should be easy to find at your local grocery store! You don’t need to shop anywhere fancy to start a clean eating diet!
*Note – I’ve included a section below this one about how to save money at the grocery store! So, before you copy this entire list in full, go read that section first!
Fresh Veggies
- Carrots
- Broccoli
- Cauliflower
- Asparagus
- Brussel Sprouts
- Green Beans
- Peas
- Peppers
- Jalapenos
- Onions
- Mushrooms
- Cucumbers
- Spinach
- Kale
- Lettuce
- Arugula
- Zucchini
- Spaghetti Squash
- Butternut Squash
- Sweet Potatoes
- Pumpkin
- Yams
- Garlic
- Ginger
Fresh Fruits
- Tomatoes
- Avocados
- Lemon
- Lime
- Bananas
- Oranges
- Apples
- Kiwi
- Strawberries
- Blueberries
- Blackberries
- Cherries
- Grapes
- Grapefruit
- Melons
- Peaches
- Pears
- Pineapple
Herbs & Spices
- Parsley
- Basil
- Thyme
- Rosemary
- Oregano
- Cilantro
- Bay Leaves
- Cayenne Pepper
- Cinnamon
- Nutmeg
- Coriander
- Cumin
- Dill
- Mint
- Paprika
- Turmeric
- Chili Powder
Grains & Starches
- Whole-grain Bread
- Whole-Grain Pasta
- Oats
- Quinoa
- Brown Rice
- Wild Rice
- Brown Rice Cake
- Barley
- Buckwheat
- Cornmeal
- Lentils
- Black Beans
- Kidney Beans
- Pinto Beans
Protein
- Eggs
- Beef
- Chicken
- Pork
- Turkey
- Fish & Shellfish
- Soy Products (including Tofu)
Dairy
- Almond Milk
- Oat Milk
- Coconut Milk
- Milk
- Yogurt
- Greek Yogurt
- Low-Fat Cheese
- Low-Fat Sour Cream
- Low-Fat Cream Cheese
- Butter
Nuts & Seeds
- Walnuts
- Almonds
- Cashews
- Pistachios
- Pecans
- Hemp Seeds
- Chia Seeds
- Flax Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Sesame Seeds
Pantry Staples
- Olive Oil
- Coconut Oil
- Sesame Oil
- Worcester Sauce
- Coconut Flakes
- Nut Butter
- Peanut Butter
- Vinegar
- Apple Cider Vinegar
- Balsamic Vinegar
- Maple Syrup
- Honey
- Tamari
- Low-Sodium Broth
- Low-Sodium Soy Sauce
- Mustard
- Hot Sauce
- Ketchup
- Almond Flour
- Coconut Flour
- Tapioca Flour
- Sea Salt & Black Pepper
- Baking Soda
- Baking Powder
- Cocoa Powder
By stocking your pantry with these simple ingredients, you can make clean eating meals on a budget and easily make them kid-friendly!
How To Save Money On Clean Eating
Okay, I have to address the elephant in the room. We are all thinking it.
Groceries have gotten SO expensive! How can you do clean eating and still save money?
This is something I have experimented with a lot this past year as prices of food continue to soar. And I won’t lie to you, it’s definitely not easy. But here are some things I have learned!
Tip #1 – Don’t Feel Like You Need To Buy ALL The Things
While it might be tempting to grab every fruit and vegetable, or every type of bean at the grocery store, this will end up costing you so much more. Plus, how much of it gets used, and how much of it just ends up in the waste pile?
Instead, get really intentional about what you’re buying.
When I go to the store, I will limit myself to just a few fruits and vegetables from the list, and I will make those work all week long!
Tip #2 – Buy Things That Will Work For More Than One Meal
When I am buying anything at the grocery store, I look for the options that will work for more than one meal.
In the produce section, this includes buying bags of vegetables such as potatoes, green beans, brussel sprouts, etc., because they feed us for more than one meal.
In the meat section, I will buy a roast instead of ground beef, again, to feed us more than once!
Tip #3 – Look At What’s On Sale
I will choose my weekly groceries depending on the sales of the week sometimes. Consider grabbing a flyer to see all the latest details, or give yourself extra time at the grocery store to rework your meal plan according to what is on sale.
Tip #4 – Buy What You Can In Bulk
If you don’t love Sam’s Club, I would encourage you to reconsider the cost-saving potential of shopping there! Not only is this store great for buying clothes and cookware at a fraction of the cost, but you can also buy a lot of wholesome ingredients in bulk.
In the produce section, you are very likely to find produce in much larger quantities for cheaper than you would at the grocery store. I will often buy bags of apples, spinach, onions, bananas, and so on at Sam’s Club. If your kids love berries as much as mine do, you’ll also be pleased to find a good berry selection for much less!
I also keep things like beans, cans of diced tomatoes, noodles, rice, and so on ready to go in my pantry. I will either buy these things from Sam’s Club or I will stock up during a sale at the grocery store!
Tip #5 – Consider Starting A Garden
If you don’t have a garden, consider starting one! You can grow your own produce at home for a fraction of the cost of buying everything ready at the grocery store.
I even wrote a blog post outlining how you can start your own garden to save money, which you can read here!
30 Healthy Recipes (That Are Kid-Friendly!)
When choosing family meals or creating a healthy meal plan, I have found the most success with adding lots of variety to the menu. Not only do I switch things up between protein types and dish types, but I also regularly try new ideas and recipes. Doing this is a great way to keep eating enjoyable for everyone!
What’s also great about a clean diet is that you don’t need hundreds of different ingredients. You can use all the same wholesome ingredients to make hundreds of delicious recipes.
If you like to follow a recipe, here are some ideas you can include in your family meal plan!
Breakfast Plans
Easy Yogurt Parfaits
Image Source: The Recipe Rebel
Banana Quinoa Breakfast Bars
Image Source: The Healthy Maven
Blueberry Baked Oatmeal
Image Source: Cookie and Kate
Healthy Banana Oatmeal Muffins
Image Source: Momables
Cinnamon Roll Protein Pancakes
Image Source: Kim’s Cravings
Almond Chai Granola
Image Source: Taste Of Home
Strawberry Frozen Greek Yogurt Bark
Image Source: A Hundred Affections
Easy Everyday Basic Fruit Smoothie
Image Source: Healthy Christian Home
Banana Oatmeal Waffles
Image Source: Savory Nothings
Morning Breakfast Burrito
Image Source: Super Healthy Kids
Lunch Ideas
Cheesy Quinoa Bites
Image Source: Laura Fuentes
Zucchini Pizza Bites
Image Source: Laura Fuentes
Easy Baked Chicken Nuggets
Image Source: Whole New Mom
Avocado Egg Salad
Image Source: MooMoo Jackson Recipes
Peanut Butter, Strawberry, and Banana Quesadillas
Image Source: Texanerin Baking
Veggie Tortilla Rollups
Image Source: Veggie Inspired
Rainbow Vegetable Spring Rolls
Image Source: The Kitchn
Turkey Meatball & Feta Lunchbox
Image Source: EatingWell
Cucumber Sandwich
Image Source: EatingWell
Deconstructed Cobb Salad Bento Lunch
Image Source: EatingWell
Dinner Recipes
Crock Pot Chicken Tacos
Image Source: 40 Aprons
Low Carb Zucchini Crust Pizza
Image Source: Gimme Delicious
Best Healthy Turkey Burgers with Zucchini
Image Source: Momma Fit Lyndsey
Instant Pot Turkey Noodle Soup
Image Source: Momma Fit Lyndsey
Favorite Mini Meatballs with Veggies
Image Source: Yummy Toddler Food
Unfussy Sweet Potato Black Bean Burgers
Image Source: The Full Helping
Garlic Chicken & Kale Spaghetti
Image Source: Lauren’s Latest
Broccoli Cauliflower Rice Chicken Casserole
Image Source: Isabel Eats
Black Pepper Chicken
Image Source: PureWow
Instant Cup of Noodles with Spiralized Vegetables
Image Source: PureWow
Kid Friendly Clean Eating Meal Plans
When planning healthy meals, it’s a good idea to add variety to the meals. An easy way to do this is to prepare a different meal each day or at least breakup leftovers. Doing this will keep the entire family happy day after day. Making an easy meal plan will make cooking convenient, even during busy weeknights.
I’ve put together this free meal plan you can steal to save you time! I hope you can enjoy all these home-cooked meals!
7-Day Meal Plan
Monday
Breakfast – Almond Chai Granola
Lunch – Cucumber Sandwich
Dinner – Instant Cup of Noodles with Spiralized Vegetables
Tuesday
Breakfast – Easy Everyday Breakfast Smoothie
Lunch – Cheesy Quinoa Bites
Dinner – Black Pepper Chicken
Wednesday
Breakfast – Banana Oatmeal Waffles
Lunch – Deconstructed Cobb Salad Bento Lunch
Dinner – Best Healthy Turkey Burgers with Zucchini
Thursday
Breakfast – Easy Yogurt Parfait
Lunch – Rainbow Vegetable Spring Rolls
Dinner – Garlic Chicken and Kale Spaghetti
Friday
Breakfast – Morning Breakfast Burritos
Lunch – Zucchini Pizza Bites
Dinner – Crock Pot Chicken Tacos
Saturday
Breakfast – Blueberry Baked Oatmeal
Lunch – Avocado Egg Salad
Dinner – Favourite Mini Meatballs with Vegetables
Sunday
Breakfast – Cinnamon Roll Protein Pancakes
Lunch – Turkey Meatball & Feta Lunchbox
Dinner – Broccoli, Cauliflower, Rice, Chicken Casserole
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I hope this blog post has inspired you to try some new recipes that you may not have tried before! And helped you to exchange some processed options with your family for wholesome food! Making the change may not be easy, but just remember to take it slow. Maybe even go with switching out one meal at a time. That’s what we do! And we don’t beat ourselves up when we do grab the easier/more processed option.
I hope these tips and delicious, kid-friendly, clean-eating meal plans will make it easier for you!
Read Next
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