mama knowsnutrition

dinnertime survival guide6 W E E K S O F H E A L T H Y W E E K N I G H T D I N N E R S I N 1 5 M I N U T E S O R L E S S

Kacie Barnes, MCN, RDN

Hey mama!Here’s to six weeks of the easiest weeknight dinners!

How it’s laid out

Find one food they will eat:

. You’ll see pictures of the ingredients for each

meal; you’ll need to adjust quantities based on

how many people you’re serving.

. For example: baked potato bar night- buy 1 potato

per person

. I made Fridays EXTRA easy to give you a break at

the end of the week! Also great if you need to put a

sitter in charge of dinner.

. Instead of looking at a meal and thinking, "they

won’t eat this!" look at the components of each

meal and see if there is ONE item there that they

usually like. That is all you need for a successful

meal - to make sure you offer one food they like.

The rest can be foods they are learning to like.

. If there is nothing: You can always add a back-up food to the meal like fruit, bread, miIk

Make substitutes/additions as needed

. Many of the meals are vegetarian; feel free to

add a meat if you’d like (or sub in beans or

veggie burgers for meat to keep it completely

vegetarian)

. You can easily substitute for your family’s

preferences (for example, no one likes

pineapple? Substitute another fruit.)

Gluten free? Dairy free?

. All recipes are easily GF adaptable by using

a GF substitute (like GF bread, for example).

Make sure to check your labels as always.

. For dairy free, substitute your favorite DF

cheese or yogurt.

I put together each of these meals with your toddler in mind - yes, including the picky ones.

Read these important tips before diving in!

P R O D U C T S I R E C O M M E N D F O R E A S Y M E A L S

Fish Sticks

Hot Dogs

Vegetarian Protein

Meatballs

Chicken Nuggets

P R O D U C T S I R E C O M M E N D F O R E A S Y M E A L S

Mac and Cheese

Sauces

Pizza

Tots

Fries

A L L E R G E N - F R I E N D L Y P R O D U C T S

Fish Sticks

Pizza

Vegetarian Protein

Meatballs Mac and Cheese

Chicken Nuggets Fries

Waffles

Always double check your labels at the store!

Note: GF = gluten free, DF = dairy free, EF = egg free, SF = soy free

DF | EF | SF

GF | EF | SF

GF | DF | SF

GF | DF | EF

GF | DF GF

GF | DF | EF | SF

GF | DF | EF | SF GF | DF | EF | SFGF | DF | EF | SF

GF | DF | EF | SF

GF | DF | EF | SF

DF | EF | SF DF | EF | SF

GF | DF | EF | SF

DF | EF | SF DF | EF | SF GF

EF

DF | EF | SF

Toddler-Friendly Meal Plan

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY

1Crispy chicken

burritosBaked potato

bar

Veggie protein pasta & tomato

sauce

French toast and

berries

Fish sticks, mixed veggies,

rice

2

Simple salmon,

with veggie tots

and fruit

Meatball subs, snap peas,

orange slices

Hummus party board

Spinach mushroom white bean couscous

Pita pizzas with broccoli

and apple slices

3Simple shrimp

scampi over rice with peas

Cheesy bean quesadillas with

corn

Turkey burgers with

broiled zucchini

Harvest cobb salad

Chicken nuggets, butternut squash

& fruit cup

4Buffalo chicken

stuffed sweet potatoes

BBQ chicken salad

Rice and beans with corn and

peppers

Pumpkin pasta with green beans

Turkey burgers with avocado and

berries

5Burger salads

with carrot puffs

Edamame cranberry feta

salad with bread

Meatballs, quick pasta, mixed

veggies, salad

Peanut butter fondue dipping

party!

Fish sticks, mashed

cauliflower & fruit

6BBQ chicken and black bean tacos

Cheesy quinoa with chicken and

carrots

Tomato soup and grilled cheese

Pancakes and fruit

Chicken nuggets, applesauce, green

beans

No measuring required! Mash some avocado on the tortilla, add shredded chicken, sprinkle on cheese, and

roll up. Heat 1 tbsp oil In a pan and crips burritos, about 2 minutes per side.

Wash and dry sweet potatoes, use fork to poke several holes. Place on microwave safe plate and microwave

for 4 minutes. Pierce with fork to check for doneness. If not soft enough, flip it over and microwave in 30

second increments until done. Slice potatoes, top with salt, leftover chicken, frozen broccoli, cheese, Greek

yogurt (like sour cream), and any other toppings you’d like. Best to serve family style and allow everyone to

build their own!

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Crispy Chicken Burritos

Baked Potato Bar

#1 week one

M O N D AY

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Cook pasta according to package directions. Add 1/4 cup frozen peas to pot in last 2 minutes of cooking

time; While pasta cooks, finely chop 1 cup of fresh spinach, and heat up some tomato sauce. Put the

chopped spinach into a large bowl; pour cooked pasta and peas on top of spinach, add as much tomato

sauce as you’d like and toss all together.

Fish Sticks, Mixed Veggies and Rice

Crack 1 egg and whisk with 1/4 cup whole milk, 1 tsp vanilla, 1/4 tsp cinnamon. Dip bread (this should get

you 2-4 slices worth depending on the size of the bread) and cook in skillet in 1-2 tbsp butter over medium

heat until golden brown. Serve with berries (fresh or frozen - frozen are messy but kids love em cold) and a

yogurt dip (Mash a banana well, stir with about 1/2 cup plain whole milk yogurt. You can add a tbsp of nut

butter to this too!)

+Pasta with Veggie Tomato Sauce

French Toast and Berries with Yogurt Dip

Prepare everything according to package Instructions :) and maybe pour a glass of wine! Add some butter

to the veggies to make them taste good!

W E D N E S D AY

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extra easy meal!

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Preheat cast iron or heavy bottomed skillet on high and set oven to 425. Pat fresh salmon filets dry

(around 6 oz filets) and salt the skin side. Place the salmon skin side down in the skillet, and season the

top side with salt. Set a timer for 2 minutes; then carefully place skillet in the oven for 4-6 minutes. Serve

on a bed of greens for yourself, along with a side of veggie tots (cook according to package instructions)

and fruit. Bonus points to add some sliced avocado, or chopped nuts.

Simple Seared Salmon on Greens, with Veggie Tots and Fruit

Meatball Subs, Snap Peas, Orange Slices

Heat meatballs according to package Instructions. Toast buns if desired. Place meatballs on bun

(cut them up for your little one; can serve them separately Instead of assembled. Top with sauce and

shredded mozzarella; microwave a few seconds to melt the cheese. Serve with sugar snap peas and

orange slices (or other fruit/veg of your choice).

#2 week two

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Hummus Party Board

Serve your own style platter with: hummus (whichever brand you like, I usually buy whatever is least

expensive that day); pita cut into wedges; cucumbers sliced into sticks, baby carrots sliced lengthwise,

olives of your choice sliced lengthwise, pearled couscous on the side (cook according to package

instructions, slice veggies while it cooks). Double the couscous if you’re making tomorrow’s dinner too.

If your little one doesn’t like hummus, add another dip option that they do like (yes Ranch is ok!)

Spinach Mushroom White Bean Couscous

Pita Pizzas with Broccoli and Apple Slices

Bring out leftover couscous. Heat skillet to medium, add 1/2 cup minced onion, saute 3-5 minutes until

translucent; pour in container of sliced baby portabella mushrooms, saute 5 minutes, add one 5 oz

container baby spinach, 1 can of drained and rinsed white beans, 1/2 tsp sea salt, optional black pepper,

and 1/2 cup veggie broth. Cover and cook until spinach is wilted. Add in 1-2 cups cooked couscous

(whatever you have left) and stir til heated. (For picky eaters: you can serve couscous plain, some plain

beans, fruit of choice, and milk.)

Place whole wheat pitas on small baking sheet (for toaster oven); set toaster oven to "toast" setting and

top pitas with sauce and shredded cheese. (You can broil them in the oven also, put a rack in the middle

and broil until cheese is melted.) Serve with microwaved frozen broccoli (with butter) and apple slices.

W E D N E S D AY

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extra easy meal!

1 lb tails removed, deveined shrimp (if frozen, run under cool water in colander until defrosted) Rice-

prepare according to package instructions. Heat 2 tbsp olive oil and 2 tbsp butter over medium heat, add

the shrimp, season with salt and pepper (and a few shakes of garlic powder) to taste and sauté for 1-2

minutes on one side (until just beginning to turn pink), then flip. Pour in 1/4 cup broth and reduce heat,

simmer a minute or two. Optional: add 2 tbsp lemon juice and 1/4 cup chopped flat leaf parsley. Green peas:

microwave according to package instructions

Spread a thin layer of refried beans on a tortilla, top with shredded cheese of choice, heat on skillet over

medium heat. Serve with avocado slices (or guac), plain Greek yogurt (great sub for sour cream), and mild

salsa. Serve with a side of corn or fruit.

Simple Shrimp Scampi Over Rice with Peas

Cheesy Bean Quesadillas with Corn

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#3 week three

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Set broiler to high. Line a baking sheet with foil; spray with cooking spray; add frozen turkey burgers and

spray tops with cooking spray. Slice 2-3 zucchinis lengthwise in half and in half again to make 4 spears.

Add to bowl or ziploc bag, drizzle with 1-2 tbsp olive oil, sprinkle in salt and pepper to taste. Broil burgers

and zucchini for about 7 minutes. Flip burgers. Return to broil. Check on turkey burgers after 3 more

minutes. If they seem done, you can top them with cheese (optional) and return to oven 30-60 seconds.

Zucchini may need another 5 or so minutes depending on their size and your preferred level of doneness.

Serve burgers with whole wheat buns and whatever condiments you like!

Turkey Burgers with Broiled Zucchini

W E D N E S D AY

Chicken Nuggets & Butternut Squash Puree & Fruit Cup

Bagged butter lettuce, Hard boiled egg (can buy already boiled and peeled for time saving), shredded

cheddar, grated apple, finely chopped pecans. You can serve your little one the separate components, with

dressing to dip.

Harvest Cobb Salad

Prep chicken nuggets according to package Instructions. With a 12-oz bag frozen cooked butternut

squash- put in large saucepan with 2 tbsp water over medium heat, covered, until squash thaws

completely. Stir frequently. Whisk in 1 tbsp butter and 1 tablespoon 100% maple syrup; add salt to taste.

F R I D AY

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extra easy meal!

Poke holes In sweet potato with fork; place on microwave safe plate and microwave 3-4 minutes. Larger

potatoes will need longer in the microwave. Top with shredded rotisserie chicken, diced avocado, buffalo

sauce (for you! Your toddler probably doesn’t want spicy) and optional feta or bleu cheese crumbles on

top. Can serve sweet potatoes mashed with fork and butter for your little one.

Buffalo Chicken Stuffed Sweet Potatoes

BBQ Chicken Salad

Bagged mixed greens, diced avocado, corn (canned in water, drained, or frozen and defrosted), sliced

cucumbers, sliced cherry tomatoes, shredded colby jack, top with ranch (I like Tessemae’s) and BBQ

sauce (I like Annie’s). Serve your little one the components separately. Can add tortillas on the side (or

tortilla chips if they’re 4 and up)

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#4 week four

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5-Minute Rice and Beans with Corn and Sliced Red Peppers

Drain and rinse can of beans; use 2 pouches of microwave rice. Dump into large microwaveable bowl

with 1/2 tsp salt, 1/4 tsp garlic powder, 1/4 tsp onion powder. Optional- a few grinds of black pepper if

your little one likes it! Stir together. Microwave, covered, for about 3 minutes until hot. Serve with corn

(frozen or canned, microwaved) and thinly sliced red peppers on the side. Also- we like ours with some

cheese sprinkled on top! Use whatever condiments you love. (hot sauce, salsa, sour cream)

Pumpkin Pasta with Green Beans

Turkey Burgers with Avocado and Strawberries

Cook pasta according to package instructions. While pasta cooks: microwave 3/4 cup canned pumpkin

puree, 2 tbsp water, and 1/4 cup butter or oil for 30-60 seconds or until butter melts. Stir together.

Optional- add 1/4 tsp garlic powder, 1/4 tsp onion powder, and salt to taste (start with 1/4 tsp, but omit for

baby under 1). Mix together with cooked pasta and serve.

Cook turkey burgers however you like (stovetop, oven, broil). Slice fresh berries or defrost frozen.

W E D N E S D AY

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extra easy meal!

Set toaster oven to 450 and cook puffs according to package instructions. Cook hamburger patties on

stovetop (usually 4-5 minutes per side). Remove and let cool for a few minutes, then chop Into bite size

pieces. Serve over romaine for yourself, with shredded cheddar, chopped pickles (if you’re Into them), and

chopped tomato.

Defrost 2 cups frozen shelled edamame in the microwave and let cool for a minute or two. Add to a bowl

with 2 cups dried cranberries, 1 tablespoon extra virgin olive oil, freshly grated pepper to taste. Stir.

Add 1 cup crumbled feta cheese and stir. Can serve the components separately to your little one (plain

edamame, plain craisins). Serve with their favorite bread.

Cheeseburger Salads with Dr Praegers Carrot Puffs

Edamame Cranberry Feta Salad with Bread

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#5 week five

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Prepare meatballs according to package instructions. For pasta- It cooks much faster In a frying pan than

a pot. Add about 2 quarts of cold water to a large frying pan and 1 lb of pasta. Add 1 tsp salt, heat over high

heat until boiling, and cook, stirring occasionally. Test the pasta to see when It’s done. Microwave veggies

(or serve still frozen like my kids prefer), add butter or jarred tomato sauce and serve. If you have leftover

salad greens, serve up a side salad.

Fish sticks, mashed cauliflower, fruit

Microwave peanut butter (about 2 tbsp per person) in a bowl In 30 second Increments, stirring each time

until thinned out and smooth. Serve with whatever you have on hand - we like sliced apples, sliced carrots,

toast strips, bananas. Challenge your little one to rate the dippers and choose a favorite to add some fun.

Meatballs, Quick Cook Whole Wheat Pasta, Mixed Veggies, Salad

Peanut Butter Fondue Dipping Party!

Cook fish sticks and mashed cauliflower according to package instructions. Serve with a side of fruit (or a

fruit cup to make It easiest).

W E D N E S D AY

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extra easy meal!

Drain and rinse can of beans. Mix together with 3/4 cup frozen corn, thawed (can thaw In microwave

before mixing with beans). Shred chicken and mix with BBQ sauce (enough to coat It) - about 1/4 cup

chicken per person. Cover the BBQ chicken and microwave until warm. Serve tortillas with chicken, corn &

bean mixture. Stir together 1/2 cup plain whole milk Greek yogurt with 3 tbsp chopped cilantro, 1 tbsp lime

juice, 1/4 tsp salt. Can top tacos with cilantro lime sauce or on the side for dipping.

BBQ Chicken and Black Bean Tacos

Cheesy Quinoa with Chicken and Carrots

Combine 1 cup uncooked quinoa, 1-3/4 cups broth, a pinch of salt and pepper, and 1 tsp mustard powder

in a pot. Cover and bring to a boil. Then reduce heat and simmer as per package instructions, about

15 minutes. (Can use quick-cook quinoa if your store has it). When quinoa is fully cooked, stir in 1/2

cup Greek yogurt and 1/2 cup shredded cheddar cheese. Season to taste with more salt and pepper, if

needed. Serve with leftover chicken, and carrots (raw, steamed, or microwaved) with butter.

#6 week six

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Tomato Soup and Grilled Cheese

Heat soup according to package directions. I like to add butter to a pan to melt it and then add the

bread, a slice of cheese, and the other slice of bread on top. Heat gently til toasted, then flip. You can add

avocado in with the cheese if they will eat it like that! Serve with canned pears in 100% juice, or any fruit

you have on hand.

Breakfast for Dinner

Chicken Nuggets, Applesauce, Green Beans

Choose a pancake mix you love - If you don’t have nut allergies in your house, I love the Simple Mills

almond flour mix. Prepare according to package instructions. Serve with bananas, berries, and yogurt.

Prep chicken nuggets and green beans according to package directions, and celebrate - you made it

to Friday!

W E D N E S D AY

F R I D AY

T H U R S D AY

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extra easy meal!

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