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High Protein Kids Weekly Meal Plan

The document outlines a weekly high-protein meal plan for kids aged 6 and 10, focusing on a balanced vegetarian and egg diet providing approximately 25-35g of protein per day. Each day includes a variety of meals such as dosa, idli, and paneer dishes, along with snacks and drinks to ensure nutritional balance. Additional notes emphasize the importance of homemade nut-seed ladoos and cooking with ghee for enhanced nutrition.

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Krithiga S
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12 views2 pages

High Protein Kids Weekly Meal Plan

The document outlines a weekly high-protein meal plan for kids aged 6 and 10, focusing on a balanced vegetarian and egg diet providing approximately 25-35g of protein per day. Each day includes a variety of meals such as dosa, idli, and paneer dishes, along with snacks and drinks to ensure nutritional balance. Additional notes emphasize the importance of homemade nut-seed ladoos and cooking with ghee for enhanced nutrition.

Uploaded by

Krithiga S
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Weekly High-Protein Meal Plan for Kids (6 and 10 Years Old)

*Focus: Balanced vegetarian + egg diet, ~25-35g protein/day*

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Monday

Morning: 1 dosa + 1 nut ladoo + 1/2 glass mosambi juice

Mid-morning (Snack box): 1 banana + cucumber sticks + 1 nut ladoo

Lunch: 2 idlis + sambar

Evening: 1 bowl rice + 2 eggs + 1 glass milk (200ml)

Dinner: Milk rice + ghee + grated nuts (optional)

Tuesday

Morning: 1 paneer paratha + 1 nut ladoo + 1/2 glass pomegranate juice

Mid-morning: 1/2 apple + roasted chana + 1 nut ladoo

Lunch: Curd rice + carrot poriyal

Evening: 1 egg dosa + 1 glass milk

Dinner: Dal khichdi + a little curd

Wednesday

Morning: Besan cheela + 1 nut ladoo + 1/2 glass orange juice

Mid-morning: Mini roti roll with paneer filling + cucumber

Lunch: Lemon rice + veg curry (small portion)

Evening: 2 boiled eggs + 1 glass milk

Dinner: Milk rice or veg upma with curd

Thursday

Morning: 1 ragi dosa + nut ladoo + 1/2 glass juice

Mid-morning: 1 banana + roasted peanuts + 1 nut ladoo

Lunch: Chapati + mixed veg curry + curd

Evening: Rice + 2 eggs (omelet or boiled) + milk

Dinner: Pongal + coconut chutney


Weekly High-Protein Meal Plan for Kids (6 and 10 Years Old)

Friday

Morning: 1 idli + 1 mini moong dal cheela + 1/2 glass juice

Mid-morning: Apple slices + dry fruit mix + nut ladoo

Lunch: Rice + dal + vegetable

Evening: Egg paratha + milk

Dinner: Milk rice or curd rice + beetroot poriyal

Saturday

Morning: Vegetable upma + nut ladoo + juice

Mid-morning: Banana + few almonds + nut ladoo

Lunch: Rice + egg curry (if at home) or sambar

Evening: 2 eggs + 1 glass milk

Dinner: Soft roti + dal + curd

Sunday

Morning: Poori + aloo curry + nut ladoo + juice

Mid-morning: Fruit salad + roasted chana

Lunch: Paneer pulao + cucumber raita

Evening: Roti with egg bhurji + milk

Dinner: Pongal or lemon rice with curd

Notes:

- Continue giving the homemade nut-seed ladoo daily

- Use ghee while cooking for extra calories and absorption

- Rotate between boiled, scrambled, and egg dosa for variety

- Add paneer or sprouts on days with no egg

- Keep snacks simple, light, but protein-rich

Estimated Daily Protein: 27-35g depending on portion sizes

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