When my son turned one, I had no idea what I was supposed to feed him. And what not to feed him!
Often my mind would go blank whenever I tried to figure what to serve him. I needed a list of meal ideas for one year olds that was easy to refer to.
I also stressed more than I should have about whether or not he was getting a well rounded diet.
Was he getting enough dairy or enough fruits and veggies?
A master list of meal ideas was my answer!
Instead of haphazardly pulling out something from the pantry or fridge, I was able to refer to my lists. I divided my list up into breakfast, lunch/dinner, and snacks. Then under each meal I created categories: starches, protein, dairy, fruit, and vegetables.
That way I was able to easily pick out one item from 2-3 categories and give him a well rounded meal. In this post I’ve shared what I came up with. Feel free to use my ideas to create your own master list!
This is the same concept I use for my Easy Peasy Meal Planning when creating the meal plan for the rest of the family!
By the way, I’m NOT a pediatrician or a nutritionist. I’m just a mom trying to keep things simple and help other moms out. 🙂
If you want a doctor’s advice, check out the book Feeding Toddlers: A Pediatrician’s Guide to Happy and Healthy Mealtimes by Dr. Orlena Kerek*. I learned lots of practical tips on feeding my son a well balanced diet from her book!
Breakfast Foods for One Year Olds
For breakfast, I keep it super simple because A) I’m still half asleep and B) My one year old is a raging beast until he has food in his mouth!
Since he is allergic to eggs, his breakfast options are limited. Of course he can’t have scrambled eggs or French toast. For breakfast I have made him muffins and pancakes with some alternatives to eggs. (1/4 cup applesauce, mashed banana, or pumpkin puree)
- baked bread
Lunch Food Ideas for One Year Olds
For lunch I choose 3-4 foods. Sometimes they are leftovers from the night before. A lot of times it is the same thing I am having for lunch.
- Pasta (spaghetti, mac n’ cheese)
- potato (mashed, baked, roasted, boiled)
- grilled cheese
- mandarin oranges
- grapes (cut into ¼ pieces)
- green beans
- peas (canned)
- cauliflower (frozen)
- sweet potato
- squash (roasted)
- cooked and shredded meat
- lunch meat
- chicken nuggets/tenders
If you want to feel confident knowing what to feed your one year old, grab your copy of food ideas and sample menu plan!
Ideas for Supper
Supper is pretty similar to lunch. I choose 3-4 foods. He mostly eats what we eat, but sometimes I make something different for him if I know he won’t like the meal we are having.
|meatballs, pear, peas|
|chicken tender, half an orange, peas|
Extra Tips for Feeding Your One Year Old:
- Use soft fruits and veggies that are in season and on sale.
- An alternative to fresh veggies is canned and frozen. These are very easy to prepare, and you can purchase unsalted canned vegetables to save on sodium. Likewise, canned fruit and applesauce are easy alternatives to fresh fruit. You can buy fruit in its juice with no sugar added.
- Fresh veggies that aren’t soft like broccoli, sweet potato, cauliflower, and carrots are great roasted or steamed.
- For soft meat, you can cut up slices of lunch meat. However, I like to limit these since it has so much sodium in it. As an alternative to lunch meat, I like to cook whole chickens, pork roast, and turkey in my crock-pot, shred the meat, and divide it into pint size freezer bags, and store in the freezer.
- If your child doesn’t like a food the first time he tries it, don’t give up! Try it a few days or weeks later. It may take several times before they decid that they like it. It took about 4-5 tries before my son started liking carrots and broccoli. It also took him FOUR months before he decided that his sippy cup was not a toy but rather something to drink out of! Don’t give up!
- These divided plates* are the perfect size for one year old meals. They are durable and the right size for portions!
- When we go out to eat, we don’t like to put his food on the table so we use this reusable place mat*. It is easy to wipe off at the restaurant and then wash clean at home.
Even More Help
Do you want easy, ready to-go meal ideas for your one year old? You’ll have everything you need to create an effortless meal plan with my printable download of over 90 food ideas for breakfast, lunch, dinner, and snacks.
Having a master list of meal ideas has been one of the best decisions I ever made when it comes to feeding my one year old! I know it will help you out as well because really we shouldn’t over complicate things even when it comes to feeding our little ones. 🙂
Life can get pretty busy as a mom to a toddler. That’s why I created The Balanced Mom Workbook where I share how to have a clean home, supper on the table and still have time for family.
Get your free copy of the Balanced Mom Workbook so that you can finally get the dishes and laundry done, simplify your meal planning, and find ways to spend quality time with your kids.
SIGN UP HERE. —-> THE BALANCED MOM