Sample meal plans for 1 to 4 year olds

This plan is for a 1 year old healthy child within the average range for growth at this age.

Find out about portion sizes for children aged 1 to 4

Food pyramid for a child aged 1 year

Cereals and breads, potatoes, pasta and rice: 3 to 4 servings a day

Vegetables, salad and fruit: 2 to 3 servings a day

Milk, yogurt and cheese: 3 servings a day

Meat, poultry, fish, eggs, beans and nuts: 2 servings a day

Fats, spreads and oils in very small amounts

Foods and drinks high in fat, sugar and salt: maximum 1 to 2 a week and in tiny amounts

Read about the food pyramid for children aged 1 to 4 years

Water throughout the day

Give 100ml water to drink with meals.

Find out which drinks children aged 1 to 4 years need

Breakfast

• 1 cup (200ml) milk for cereal and to drink (1 serving)
• 2 tablespoons (30g) iron-fortified wheat flakes (1 serving)
• half a mandarin in segments (half serving)

Mid-morning snack

• 1 yogurt (47g) (half serving)

Lunch

• 15g cheddar cheese (half serving)
• 2 tablespoons (30g) tomato pasta sauce (half serving)
• 2 tablespoons (30g) cooked macaroni pasta (1 serving)

Mid-afternoon snack

• 1 teaspoon (12g) peanut butter (1 serving)
• 1 cracker (half serving)

Dinner

• 30g chopped chicken (1 serving)
• 30g carrots and green beans (1 serving)
• half scoop mashed potato (half serving)
• 1 yogurt (47g) (half serving)

Evening snack

• 100ml breastmilk or milk (half serving)

Servings

The meal plan gives:

• 3 servings of cereals and bread, potatoes, pasta and rice
• 2 servings of vegetables, salad and fruit
• 3 servings of milk, yogurt and cheese
• 2 servings of meat, fish, poultry, eggs, beans and nuts

This plan is for a healthy child aged 2 years.

Find out about portion sizes for children aged 1 to 4

Food pyramid for a child aged 2 years

Cereals and breads, potatoes, pasta and rice: 3 to 4 servings a day

Vegetables, salad and fruit: 2 to 3 servings a day

Milk, yogurt and cheese: 3 servings a day

Meat, poultry, fish, eggs, beans and nuts: 2 servings a day

Fats, spreads and oils in very small amounts

Foods and drinks high in fat, sugar and salt: maximum 1 to 2 a week and in tiny amounts

Read about the food pyramid for children aged 1 to 4 years

Water throughout the day

Give 100ml water to drink with meals.

Find out which drinks children aged 1 to 4 years need

Breakfast

• 1 cup (200ml) milk for cereal and to drink (1 serving)
• 2 tablespoons (30g) iron-fortified toasted rice cereal (1 serving)

Mid-morning snack

• 1 slice (25g) wholemeal bread toasted, thinly spread with butter or margarine (1 serving)

Lunch

• 30g tinned tuna with small amount of mayonnaise added (1 serving)
• half cup (30g) sweetcorn (1 serving)
• 2 tablespoons (40g) cooked pasta (1 serving)

Mid-afternoon snack

• 2 thumbs (25g) cheese (1 serving)
• 1 cracker (half serving)

Dinner

• 30g beef mince (1 serving)
• 30g grated carrot (1 serving)
• half scoop (30g) mashed potato (half serving)
• 1 mandarin (1 serving)

Evening snack

• 200ml breast milk or milk (1 serving)

Servings

The meal plan gives:

• 4 servings of cereals and bread, potatoes, pasta and rice
• 3 servings of vegetables, salad and fruit
• 3 servings of milk, yogurt and cheese
• 2 servings of meat, fish, poultry, eggs, beans and nuts

This plan is for a 3 year old child.

Find out about portion sizes for children aged 1 to 4

Food pyramid for a child aged 3 years

Cereals and breads, potatoes, pasta and rice: 4 to 6 servings a day

Vegetables, salad and fruit: 4 to 5 servings a day

Milk, yogurt and cheese: 3 servings a day

Meat, poultry, fish, eggs, beans and nuts: 3 to 4 servings a day

Fats, spreads and oils in very small amounts

Foods and drinks high in fat, sugar and salt: maximum 1 to 2 a week and in tiny amounts

Read about the food pyramid for children aged 1 to 4 years

Water throughout the day

Give 100ml water to drink with meals.

Find out which drinks children aged 1 to 4 years need

Breakfast

• 1 egg (1 serving)
• 100ml unsweetened orange juice (1 serving)
• 1 slice wholemeal bread toasted with 5g butter or margarine (1 serving)

Mid-morning snack

• 1 small pot (47g) yogurt (half serving)
• 5 to 6 raspberries, cut in halves (1 serving)

Lunch

• 1 falafel (half serving)
• quarter tub (35g) hummus (1 serving)
• 3 to 4 cherry tomatoes, cut in quarters (1 serving)
• half small wrap (1 serving)
• 100ml low fat milk (half serving)

Mid-afternoon snack

• 25g cheese (1 serving)
• 1 rice cake (1 serving)

Dinner

• 30g salmon (1 serving)
• half cup (30g) carrots (1 serving)
• 1 scoop mashed potato (1 serving)
• 25g rice pudding made with 200ml milk (1 serving)

Evening snack

• 100ml milk (half serving)
• half slice (30g) banana bread (half serving)

Servings

This meal plan gives:

• 4.5 servings of cereals and bread, potatoes, pasta and rice
• 4 servings of vegetables, salad and fruit
• 3.5 servings of milk, yogurt and cheese
• 3.5 servings of meat, fish, poultry, eggs, beans and nuts

This plan is for a 3 year old whose family eats a vegetarian diet.

Find out about portion sizes for children aged 1 to 4

Water throughout the day

Give 100ml of water to drink with meals.

Find out which drinks children aged 1 to 4 years need

Breakfast

• 30g porridge made with 100ml milk (1 serving)
• 200ml milk (100ml to drink and 100ml for porridge) (1 serving)
• 5 to 6 strawberries (1 serving)

Mid-morning snack

• 3 to 4 cucumber sticks (1 serving)
• 35g hummus (1 serving)

Lunch

• 1 boiled egg (1 serving)
• 1 slice of bread with 5g butter or margarine (1 serving)
• 1 mandarin (1 serving)

Mid-afternoon snack

• 2 crackers (1 serving)
• 25g cheese (1 serving)

Dinner

• 40g chickpeas, or 1/4 cup (1 serving)
• 40g onions and peppers, or half a cup (1 serving)
• 80g rice (2 servings)
• 1 pot (125g) plain yogurt (1 serving)

Evening snack

• 1 slice of malted fruit loaf with 5g butter or margarine (1 serving)

Servings

This plan gives:

• 6 servings of cereals and bread, potatoes, pasta and rice
• 4 servings of vegetables, salad and fruit
• 3 servings of milk, yogurt and cheese
• 3 servings of meat, fish, poultry, eggs, beans and nuts

This plan is for a 4 year old child.

Find out about portion sizes for children aged 1 to 4

Food pyramid for a child aged 4 years

Cereals and breads, potatoes, pasta and rice: 4 to 6 servings a day

Vegetables, salad and fruit: 4 to 5 servings a day

Milk, yogurt and cheese: 3 servings a day

Meat, poultry, fish, eggs, beans and nuts: 3 to 4 servings a day

Fats, spreads and oils in very small amounts

Foods and drinks high in fat, sugar and salt: maximum 1 to 2 a week and in tiny amounts

Water throughout the day

Give 100ml water to drink with their meals.

Find out which drinks children aged 1 to 4 years need

Breakfast

• 200ml milk for cereal and to drink (1 serving)
• Half a sliced banana (1 serving)
• 1.5 wheat biscuits (like Weetabix) with 100ml milk (1 serving)

Mid-morning snack

• 1 pitta bread (2 servings)
• 35g hummus (1 serving)

Lunch

• 80g beans (2 servings)
• 1 slice of wholemeal bread with 5g butter or margarine (1 serving)
• 1 pot (125g) plain yogurt (1 serving)

Mid-evening snack

• 100ml custard (half serving)
• 40g stewed plums (1 serving)

Dinner

• 30g beef (1 serving)
• 80g stir fried vegetables (2 servings)
• 75g noodles (2 servings)
• 100ml unsweetened orange juice (1 serving)

Evening snack

• Half a bagel with 5g butter or margarine (1 serving)
• 100ml milk (half serving)

Servings

This plan gives:

• 7 servings of cereals and bread, potatoes, pasta and rice
• 5 servings of vegetables, salad and fruit
• 3 servings of milk, yogurt, and cheese
• 4 servings of meat, fish, poultry, eggs, beans and nuts