15 Easy Meal Prep Ideas for Kids

15 Easy Meal Prep Ideas for Kids

Meal prepping can be a great way to save time and ensure that your kids are eating healthy meals throughout the week. However, it can be difficult to come up with ideas that your kids will actually enjoy. That’s why we’ve put together a list of 15 easy meal prep ideas for kids that are both nutritious and delicious. From breakfast to lunch to snacks, these ideas will make meal prep a breeze and keep your kids happy and satisfied.

1. Introduction

Meal prepping for kids can be a challenge, but it doesn’t have to be! With a little planning and creativity, you can make healthy and tasty meals that your kids will love. In this article, we’ll share 15 easy meal prep ideas that are perfect for kids. From breakfast to lunch to snacks, we’ve got you covered with recipes that are both nutritious and delicious. So let’s get started!

1.1. Definition of meal prep

Meal prep refers to the act of preparing meals in advance, usually for a period of several days. This involves planning out the meals, buying the necessary ingredients, and cooking and portioning out the food. Meal prep can save time and money, as well as help individuals and families eat healthier by controlling portions and ingredients. It is a popular practice among busy individuals, athletes, and those looking to lose weight or maintain a healthy lifestyle.

1.2. Benefits of meal prep for kids

Meal prep can be a game changer for busy families. Not only does it save time and money, but it also ensures that your kids are eating healthy, nutritious meals. By prepping meals ahead of time, you can avoid the temptation of fast food or processed snacks when you’re short on time. Plus, involving your kids in the meal prep process can be a fun and educational experience for them. Here are some benefits of meal prep for kids:

1.3. Factors to consider when meal prepping for kids

When it comes to meal prepping for kids, there are several factors to consider. These include the child’s age, dietary restrictions or preferences, and the type of meal being prepared. Additionally, it’s important to consider the nutritional value of the meals being prepped and to make sure they are balanced and provide the necessary nutrients for growth and development. Finally, it’s important to take into account the child’s schedule and make sure the meals are easily transportable and can be reheated if necessary. By taking these factors into consideration, parents can ensure that their kids are eating healthy and delicious meals that are both convenient and nutritious.

1.4. Tips for successful meal prep for kids

Meal prep is a great way to ensure that your kids are getting healthy and nutritious meals throughout the week. It can also save you time and money in the long run. However, meal prep can be a daunting task, especially if you are new to it. In this section, we will give you some tips to make your meal prep for kids successful and stress-free.

1.5. Importance of involving kids in meal prep

Getting kids involved in meal prep is not only a fun activity, but it also teaches them important life skills. By involving kids in meal prep, they learn about healthy food choices, portion control, and cooking techniques. Additionally, involving children in meal prep can help to reduce picky eating habits and encourage them to try new foods. Overall, involving kids in meal prep is a great way to promote healthy eating habits and teach valuable life skills.

2. Meal Prep Ideas for Breakfast

Breakfast is the most important meal of the day for kids, and meal prepping can help make mornings less stressful. Here are some easy meal prep ideas for breakfast that your kids will love: overnight oats, homemade granola bars, breakfast burritos, egg muffins, and yogurt parfaits. These meals can be prepped in advance and stored in the fridge or freezer, making mornings a breeze. Don’t forget to include plenty of fruits and veggies to make sure your kids are getting all the nutrients they need to start their day off right!

2.1. Make-ahead breakfast burritos

Make-ahead breakfast burritos are a great option for busy mornings. Simply prepare a batch of burritos filled with scrambled eggs, cheese, and your choice of protein (such as sausage or bacon). Wrap them in foil and freeze. In the morning, pop one in the microwave for a quick and satisfying breakfast on-the-go.

2.2. Overnight oats with fruit

Overnight oats with fruit is a great option for meal prep breakfast. Simply mix rolled oats with your choice of milk, add in some chopped fruit and a sweetener like honey or maple syrup, and let it sit in the fridge overnight. In the morning, you’ll have a delicious and nutritious breakfast ready to go. Plus, kids will love the fun and colorful addition of fruit to their oats!

2.3. Fruit and yogurt parfaits

Fruit and yogurt parfaits are a delicious and healthy option for breakfast that can easily be prepared in advance for meal prep. Simply layer Greek yogurt, fresh fruit, and granola in a jar or container and store in the fridge for a quick and easy breakfast option throughout the week. You can mix and match different fruits and granolas to keep things interesting, and even add a drizzle of honey or maple syrup for extra sweetness. These parfaits are not only tasty, but also packed with protein and fiber to keep your little ones energized and focused throughout the day.

2.4. Homemade granola bars

Homemade granola bars are a great option for breakfast meal prep. They are easy to make and can be customized to your child’s liking. Plus, you can control the ingredients and ensure they are getting a healthy start to their day. Simply mix together oats, nuts, seeds, and dried fruit in a bowl. Then, heat up honey and peanut butter on the stove until it’s melted and mixed together. Pour the honey mixture over the oat mixture and stir until everything is coated. Press the mixture into a baking dish and bake for 20-25 minutes. Once cooled, cut into bars and store in an airtight container for easy grab-and-go breakfasts.

2.5. Egg muffins with vegetables

Egg muffins with vegetables are a great addition to any breakfast meal prep routine. They are easy to make in advance and can be customized to include any vegetables you have on hand. Simply whisk together eggs and your choice of milk, then add in chopped vegetables such as bell peppers, spinach, or mushrooms. Pour the mixture into a muffin tin and bake until set. Once cooled, store in an airtight container in the fridge for up to a week. These egg muffins make a tasty and protein-packed breakfast option that kids are sure to love.

3. Meal Prep Ideas for Lunch

Meal prep is a great way to ensure that your kids are eating healthy, balanced meals throughout the week. Here are some easy meal prep ideas for lunch that your kids are sure to love:

1. Turkey and cheese roll-ups: Roll up some deli turkey and cheese, and serve with a side of carrots and hummus.
2. Chicken salad: Make a batch of chicken salad with Greek yogurt, diced chicken, and veggies like celery and bell peppers. Serve with whole grain crackers.
3. Pasta salad: Cook up some whole grain pasta and mix with veggies like cherry tomatoes, cucumbers, and olives. Top with a light vinaigrette dressing.
4. Veggie quesadillas: Fill a whole grain tortilla with sautéed veggies like bell peppers and onions, and sprinkle with cheese. Serve with a side of salsa and avocado.
5. Tuna salad: Mix canned tuna with Greek yogurt, diced celery, and a squeeze of lemon. Serve with whole grain crackers and sliced cucumbers.
6. Hummus and veggie wrap: Spread hummus on a whole grain wrap, and fill with sliced veggies like cucumbers, bell peppers, and carrots.
7. Turkey and cheese sliders: Make mini sandwiches with whole grain buns, deli turkey, and cheese.
8. Quinoa salad: Cook quinoa and mix with veggies like cherry tomatoes, cucumbers, and red onion. Top with a light vinaigrette dressing.
9. Egg salad: Make a batch of egg salad with hard-boiled eggs, Greek yogurt, and diced veggies like celery and green onions. Serve with whole grain crackers.
10. Pita pocket sandwich: Stuff a whole wheat pita pocket with sliced turkey, cheese, and veggies like cucumber and lettuce. Serve with a side of hummus and carrot sticks.
11. Chickpea salad: Mix canned chickpeas with diced veggies like bell peppers and red onion, and top with a light vinaigrette dressing.
12. Mini pizza bites: Toast whole grain English muffins, and top with tomato sauce, cheese, and veggies like mushrooms and bell peppers.
13. Turkey and cheese kabobs: Thread cubes of deli turkey and cheese onto skewers, and serve with a side of cherry tomatoes and cucumbers.
14. Roasted vegetable sandwich: Roast veggies like zucchini, eggplant, and bell peppers, and stuff into a whole grain sandwich with hummus and feta cheese.
15. Mason jar salad: Layer veggies like cherry tomatoes, cucumbers, and chickpeas in a mason jar, and top with a light vinaigrette dressing. Shake before serving.

3.1. Peanut butter and jelly pinwheels

Peanut butter and jelly pinwheels are a fun and easy meal prep idea for kids’ lunches. Simply spread peanut butter and jelly onto a tortilla, roll it up tightly, and slice into pinwheels. These can be made ahead of time and stored in the fridge for a quick and tasty lunch option. Plus, kids love the fun spiral shape!

3.2. Turkey and cheese roll-ups

Turkey and cheese roll-ups are a simple and tasty lunch option that kids will love. Simply take a slice of turkey and place a slice of cheese on top. Roll the turkey and cheese together tightly and secure with a toothpick. Pack a few of these roll-ups in your child’s lunchbox along with some fresh fruits and veggies for a well-rounded meal.

3.3. Veggie and hummus wraps

Veggie and hummus wraps are a great option for meal prep lunches. Simply spread hummus on a whole wheat wrap and add your favorite veggies, such as sliced cucumbers, carrots, and bell peppers. Roll up the wrap tightly and cut in half for a satisfying and nutritious lunch. You can even make a batch of wraps ahead of time and store them in the fridge for easy grab-and-go meals throughout the week.

3.4. DIY Lunchables with crackers, cheese, and deli meat

DIY Lunchables are a great option for meal prep ideas for kids. They are easy to put together and can be customized to fit your child’s tastes. To make your own DIY Lunchables, simply pack some crackers, cheese, and deli meat into a container. You can also include other items like fruits, veggies, and dips. This is a fun and creative way to get your child excited about their lunch, while also ensuring they are getting a nutritious meal.

3.5. Pasta salad with veggies and protein

Pasta salad is a great lunch option that can be made ahead of time and easily packed for school. Start with a base of whole wheat pasta and add in lots of colorful veggies like cherry tomatoes, bell peppers, and carrots. For protein, try adding in some grilled chicken or chickpeas. Toss everything together with a simple vinaigrette dressing and divide into individual containers for an easy grab-and-go lunch.

4. Meal Prep Ideas for Dinner

Meal prep is a great way to save time and ensure that your family is eating healthy, nutritious meals. Here are some easy meal prep ideas for dinner that your kids will love:

  • Baked chicken and vegetables
  • Spaghetti with meat sauce
  • Beef stir-fry with rice
  • Taco bowls with ground beef, lettuce, tomatoes, and cheese
  • Salmon with sweet potato and green beans
  • Meatloaf with mashed potatoes and carrots
  • Vegetable and bean soup
  • Chicken fajitas with peppers and onions
  • Roast beef with roasted potatoes and carrots
  • Pasta with marinara sauce and meatballs
  • Grilled cheese and tomato soup
  • Baked fish with steamed broccoli and rice
  • Bean and cheese burritos with salsa
  • Quinoa salad with chicken and vegetables
  • Shepherd’s pie with ground beef and mixed vegetables

4.1. Sheet pan chicken fajitas

Sheet pan chicken fajitas are a perfect meal prep idea for dinner. This easy recipe requires minimal prep time and can be customized to fit your family’s preferences. Simply slice chicken breasts, bell peppers, and onions, coat them in a flavorful blend of spices, and roast them on a sheet pan in the oven. Serve with tortillas, rice, or your favorite toppings for a delicious and nutritious dinner that can be enjoyed throughout the week.

4.2. Slow cooker beef stew

Slow cooker beef stew is a great option for meal prep. It’s easy to make and can feed a large family for several meals. Simply brown some beef, add in your favorite vegetables (carrots, potatoes, celery, onions, etc.), and let it all cook in the slow cooker for several hours. The result is a delicious and hearty stew that can be portioned out for dinners throughout the week. Plus, the longer it sits, the better it tastes!

4.3. Stuffed bell peppers

Stuffed bell peppers are a great option for meal prep. They are easy to make in advance and can be reheated quickly for a delicious and healthy dinner. To make stuffed bell peppers, simply cut the tops off of the peppers and remove the seeds. Then, fill each pepper with a mixture of cooked ground beef, rice, and your favorite vegetables. Top with cheese and bake in the oven until the peppers are tender and the cheese is melted. These stuffed peppers can be stored in the fridge for up to four days and can be reheated in the microwave or oven.

4.4. One-pot spaghetti

One-pot spaghetti is a great meal prep idea for dinner because it’s easy to make and can be prepared ahead of time. Simply cook the spaghetti in a large pot with your favorite sauce and any desired vegetables or meat. Once it’s cooked, divide it into individual portions and store in the refrigerator or freezer. This way, you can have a quick and delicious meal ready to go whenever you need it!

4.5. Fish tacos with slaw and avocado

Fish tacos with slaw and avocado are a delicious and healthy meal prep option for dinner. Start by grilling or baking some white fish, such as tilapia or cod, and seasoning it with your favorite spices. Then, whip up a quick slaw with shredded cabbage, carrots, and a dressing made from Greek yogurt, lime juice, and honey. Finally, slice up some ripe avocado and assemble the tacos with a whole wheat tortilla and a sprinkle of cilantro. These tacos are not only packed with flavor, but they’re also loaded with protein, healthy fats, and fiber to keep your little ones satisfied.

Conclusion

Meal prepping for kids can be a great way to save time and ensure they are getting nutritious meals. These 15 ideas offer a variety of options that are easy to prepare and tasty for even the pickiest eaters.