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Creating a Healthy Meal Plan For Picky Eaters: Tips and Recipes

Creating a Healthy Meal Plan For Picky Eaters: Tips and Recipes
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Picky eaters can miss out on food variety and nutrition, so creating a healthy meal plan for picky eaters is key to working around this issue!

What Is Picky Eating & How It’s Related to Nutrition

how to eat tacos and burritos

Picky eating is a behavioral tendency to consume only particular food or dishes, often leading to limited variety and sometimes compromising a well-rounded, nutritious diet. While some picky eaters might shy away from trying new foods due to taste, texture, or appearance, others may have deep-rooted psychological or physiological triggers that influence their eating habits.

Embarking on a keto meal plan app by Lasta can be an exciting journey toward a healthier lifestyle. Still, for some individuals, picky eating may pose a challenge in fully embracing this nutritional change. 

Interestingly, this connection between picky eating and nutrition can be turned into an opportunity. By exploring diverse ingredients and creative meal options within the keto plan, one can overcome such barriers and boost their overall nutritional intake.

So, let Lasta’s keto meal plan be your friendly guide to embracing a more comprehensive range of delicious and nourishing foods, allowing you to transform any picky eating habits into a passport for your taste buds’ adventure.

Developing a Balanced Meal Plan For Picky Eaters

Developing a balanced eating plan for picky eaters can be challenging, but ensuring they receive the nutrients their bodies need to stay healthy is vital. Here are some tips on how to create a balanced eating plan for picky eaters:

  • Start with the basics: Include a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to incorporate at least one food from each group into each meal.
  • Make it appealing: Presentation can make a big difference in picky eaters’ willingness to try new foods. Try arranging food in fun shapes or using colorful plates.
  • Be patient: It may take several attempts before a picky eater is willing to try a portion of new food. So don’t give up, but don’t force them to eat something they don’t like.
  • Involve picky eaters in meal planning: Letting picky eaters have a say in what they eat can help them feel more in control and willing to try new foods.
  • Offer healthy snacks: Snacks are a great way to incorporate additional nutrients into a picky eater’s diet. Try offering fruits, vegetables, nuts, or yogurt as snacks.
  • Don’t restrict favorite foods: Allowing picky eaters to have their favorite foods in moderation can help prevent them from feeling deprived and may make them more willing to try new foods.
  • Be creative: Incorporate new foods into familiar dishes or prepare them differently. For example, adding vegetables to a favorite pasta primavera dish or roasting vegetables to bring out their natural sweetness.

The Benefits of a Healthy Meal Plan For Picky Eaters

healthy cauliflower fried rice

A healthy meal plan for picky eaters can benefit their physical and mental well-being. Here are some of the specific benefits:

Provides essential nutrients

A balanced meal plan can help picky eaters consume all the essential nutrients they need for their growth and development, such as vitamins, minerals, protein, and fiber.

Supports a healthy weight

A healthy meal plan can help picky eaters maintain a healthy weight by providing them with appropriate portions and nutrient-dense foods.

Reduces the risk of chronic diseases

Consuming a balanced and nutrient-dense meal plan can help reduce the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.

Boosts energy levels

A healthy meal plan can provide the necessary energy for picky eaters to stay active and focused throughout the day.

Improves mood and mental health

A well-balanced meal plan can help stabilize blood sugar levels, reduce inflammation, and improve gut health, which can all contribute to improved mood and mental health.

Helps expand food preferences

Having a variety of healthy foods in a meal plan can help picky eaters expand their food preferences, try new foods, and develop healthier eating habits.

3 Delicious & Nutritious Recipes for Picky Eaters

Preparing the Carrabba’s Meatballs Recipe (Copycat)

Here are 3 recipes that are both delicious and nutritious and are sure to appeal to picky eaters:

Veggie-Loaded Meatballs


  • 1 pound ground beef or turkey
  • 1 egg
  • 1/2 cup grated carrots
  • 1/2 cup grated zucchini
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup finely chopped onion
  • 2 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon Italian seasoning


  1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, mix all ingredients until well combined.
  3. Using a tablespoon or cookie scoop, place the mixture into balls on the prepared baking sheet.
  4. Bake for 20-25 minutes or until cooked through.

Crispy Baked Chicken Tenders

Finishing Touches for the Copycat Culver’s Chicken Tenders Recipe


  • 1 pound chicken tenders
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 eggs, beaten
  • 1 cup panko breadcrumbs


  1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Whisk together flour, garlic powder, paprika, salt, and pepper in a shallow bowl.
  3. In another shallow bowl, beat eggs.
  4. In a third shallow bowl, place panko breadcrumbs.
  5. Dip chicken tenders first in the flour mixture, then in the beaten eggs, and finally in the panko breadcrumbs, pressing gently to adhere.
  6. Place chicken tenders on the prepared baking sheet and bake for 15-20 minutes or until golden brown and cooked through.

Sweet Potato and Black Bean Quesadillas



  • 1 medium sweet potato, peeled and diced
  • 1 tablespoon olive oil
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1 can black beans, drained and rinsed
  • 4 large flour tortillas
  • 1 cup shredded cheddar cheese


  1. In a large skillet, heat olive oil over medium heat. Add sweet potatoes, cumin, chili powder, and salt. Cook for 10-12 minutes or until tender, stirring occasionally.
  2. Add black beans to the skillet and cook for 2-3 minutes.
  3. Divide the sweet potato and black bean mixture evenly among the 2 tortillas. Sprinkle each with shredded cheddar cheese and top with another tortilla.
  4. Heat a large skillet or griddle over medium heat. Place one quesadilla in the skillet and cook on each side for 3-4 minutes until the cheese is melted and the tortillas are golden brown.
  5. Repeat with the remaining quesadilla.
If you’re struggling to create a healthy meal plan for picky eaters, head over to the Meal Planning and Prep forum section to share your experiences, ask for advice, and discover helpful tips and recipes from fellow home cooks.

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