**You can print this template of the weekly menu and fill it out to have it more handy. Clicking on the image will make it look bigger.
Los weekly menus They are intended for children from approximately 3 years old, who already eat pieces and have finished their gradual introduction to new foods. If your baby is under 3 years old and you want to see weekly menus appropriate for their age, you can take a look at the articles linked at the end, such as the weekly menu for school-aged children.
These weekly menus can be followed as is or customized according to the needs and the taste of each one. Consult the .
Key recommendations for children 3 years and older
From this age, children can sharing the family table and eat practically the same thing as adults, as long as it is adapt textures and portions. Keep off the menu any food that has caused an allergy And if you introduce new foods that haven't been tried yet, do so one at a time to observe their tolerance. Consult the Special diet: Children from 1 to 6 years old.
Take care of the food safetyAvoid very hard or large pieces that could cause choking (e.g., whole grapes, unground nuts, thickly sliced sausages) and offer foods cut into appropriate sizes. Check for bones in fish and bones in meats like rabbit.
In terms of energy, many children of this age are around around 1.500 kcal per day (indicative average value according to international organizations), distributed in 4 to 6 intakes according to their appetite and activity. Take into account what they eat in the school canteen to balance dinners. For more nutritional guidelines for this age group, see the .
Prioriza fresh and seasonal foods and limit unnecessary products as much as possible: sweets, industrial pastries, soft drinks, salty snacks and ultra-processed foods with added sugars, excess of shawl o poor quality fats. The water must be the main drinkFor more guidelines, see the article Responsible eating in children's dining rooms.
As a guide to menu quality: more than half of the daily energy comes from complex carbohydrates with fiber (bread, pasta and rice preferably whole grain, potato, vegetables, vegetables and fruits). The proteins They can represent around 10-15% of the energy with the presence of lean meats (3-4 servings/week), fish (3-4/week, 1-2 of blue fish), eggs (3-4/week) and dairy (2-3 a day). Complete with healthy fats such as extra virgin olive oil, avocado, and nuts in safe form (ground or creamed; whole nuts are reserved for later due to the risk of choking).
How to adjust portions, cooking techniques, and school menus
Respect the appetite of the child and his satiety signals: there is no need to force it. We adults are his model: Eating as a family, offering variety and a calm environment helps them accept new foods better. For practical ideas, see the tips for preparing a daily menu.
If there is a school cafeteria, use it dinner to make up for it the day: if at noon they have eaten legumes, at night they suggest vegetables and fish; if they ate fish, alternate with lean meat or egg.
Apply simple and healthy cooking techniques: the griddle, oven, steam, mild stews, or stir-fries with little oil. Avoid frequent frying and excessive breading; if you do, bake them in the oven. Choose skinless meats and trims visible fat.
For snacks, prioritize whole fruit, natural yogurt, small sandwiches of whole-wheat bread with soft cheese or turkey, and 100% nut butters (if there are no allergies). Avoid packaged juices and reduce homemade ones: whole fruit satiates more and preserves its fiber better.
Remember that this menu is indicative and can be adapted to tastes, seasonality and intolerances. You can change ingredients for others from the same group (for example, banana for pear o apple), adjust portions, and repeat recipes that work at home. This plan is intended as a flexible guide. You can exchange snacks from one day to the next, adjust quantities and replace recipes with others from the same group if your child eats at school or has specific preferences. The key is to maintain the variety, the high-performance quality and the regularity of meals.
Special diet: Children from 1 to 6 years old.
Organizing a children's menu works best when we combine realistic planningSimple foods and a good example at home. With these guidelines and the suggested menu, you'll have a clear structure for offering varied, appetizing, and balanced meals, adjusting them to your pace and what your little one learns and discovers each day.
