1-Week Kid-Approved Veggie Plan

Day 1 – Monday

• Breakfast: Spinach & banana smoothie (add peanut butter for extra flavor).
• Lunch: Mini veggie quesadillas (melted cheese, peppers, and zucchini in a tortilla).
• Snack: Carrot sticks with hummus (call them “superhero sticks”).
• Dinner: Spaghetti with hidden veggie marinara (blend carrots, spinach, zucchini into the sauce).

Day 2 – Tuesday

• Breakfast: Scrambled eggs with finely chopped bell peppers.
• Lunch: Turkey and cheese wrap with shredded lettuce and cucumber slices inside.
• Snack: Apple slices + peanut butter + sprinkle of shredded carrots (“confetti snack”).
• Dinner: Chicken stir fry with broccoli and snap peas over rice.

Day 3 – Wednesday

• Breakfast: Zucchini muffins (grated zucchini mixed into the batter).
• Lunch: DIY “snack lunchbox” (cheese cubes, cherry tomatoes, cucumber slices, whole-grain crackers).
• Snack: Celery sticks with cream cheese & raisins (“ants on a log”).
• Dinner: Build-your-own veggie pizza night (kids top mini pizzas with mushrooms, peppers, olives).

Day 4 – Thursday

• Breakfast: Fruit & spinach smoothie bowl topped with granola.
• Lunch: Grilled cheese with a side of tomato soup (blend in carrots for sweetness).
• Snack: Bell pepper “boats” filled with tuna salad.
• Dinner: Tacos with lettuce, tomato, and grated carrots mixed into the beef or chicken.

Day 5 – Friday

• Breakfast: Banana pancakes with shredded zucchini mixed into the batter.
• Lunch: Mac & cheese with peas and broccoli stirred in.
• Snack: Cucumber slices with ranch dip.
• Dinner: Mini meatballs with hidden veggies (carrots & spinach mixed in) + roasted sweet potato fries.

Day 6 – Saturday

• Breakfast: Smoothie with strawberries, pineapple, and carrots.
• Lunch: Mini pita pockets stuffed with hummus, shredded lettuce, and chopped cucumber.
• Snack: Veggie chips (baked zucchini, sweet potato, or beet chips).
• Dinner: Build-your-own “buddha bowls” with rice, chicken, and roasted veggies (let kids choose toppings).

Day 7 – Sunday

• Breakfast: Omelet muffins (egg muffins baked with spinach, peppers, and cheese).
• Lunch: Pasta salad with cherry tomatoes, cucumbers, and cheese cubes.
• Snack: Frozen grapes + carrot sticks.
• Dinner: Burger night—make mini sliders with lettuce, tomato, and zucchini fries on the side.

✅ Tips for Success

• Always let kids help choose or assemble one part of the meal—it increases buy-in.
• Use fun names (e.g., broccoli = dinosaur trees, peas = green pearls).
• Keep portions small—better for kids to ask for “more” than refuse a big serving.

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