Fun and varied weekly menu for children

The school stage from 6 to 10 years old is the slowest growth period of childhood and precedes the 'Pubic Sickle or pubescent spurt'. In this stage they can grow from 5 to 6 cm and increase 3 kg annually. The energy that they need to ingest varies from 1500 - 1700 kcal daily, adjusting to the age, h

The school stage from 6 to 10 years old is the slowest growth period of childhood and precedes the 'Pubic Sickle or pubescent spurt'. In this stage they can grow from 5 to 6 cm and increase 3 kg annually. The energy that they need to ingest varies from 1500 - 1700 kcal daily, adjusting to the age, height and low growth of this stage.

Therefore, the food we give them at this stage, will be rich in vitamins and minerals. This is why fruits, vegetables and unprocessed foods will be our best allies. The way our children consume it is very important. It will always be better raw fruits with peel.

Varied menu for children from 6 to 10 years

The school stage is characterized by a high demand for brain activity, for this we must deliver necessary energy to our brain for optimal functioning. A breakfast rich in fruits, nuts, dairy and cereals, is an ideal breakfast to fulfill this function.

Reinforce healthy eating habits from a young age, that will help us to avoid future chronic diseases derived from overweight or obesity. Let's train healthy and happy children!

Menu prepared by Danay Ahumada, Nutritionist.

Fun and varied weekly menu for children

BreakfastMid-morningLunchSnackDinner
MondayBreakfast

Skimmed milk with cocoa + a slice of sliced ​​bread with lettuce and tomato

Mid-morning

Fruit Macedonia bathed with natural yogurt (125gr)

Lunch

3/4 cup cous cous with cubed peppers and chicken filet + Carrot and celery salad

Snack

Natural yogurt + half handful of nuts + 2 kiwis

Dinner

Shredded turkey + cooked potatoes + broccoli salad

TuesdayBreakfast

Soy yogurt + 1/2 cup of sugar-free cereals + a peach or peach in squares

Mid-morning

Skim milk (200cc) with 1/2 handful of nuts

Lunch

Timbale of quinoa (3/4 cup) with baked salmon (the size of the palm of your hand) + Salad of lettuce and arugula

Snack

Milk shake with banana

Dinner

Chicken with eggplant + Zucchini (or pumpkin)

WednesdayBreakfast

Almond milk + 5 nuts + a small banana + 3/4 cup with corn popcorn

Mid-morning

Fruit skewer (orange, banana, grape and strawberry or strawberries) covered with cocoa (optional)

Lunch

3/4 cup of whole-grain noodles with pesto sauce + lemon chicken skewers + salad of tomatoes in wedges

snack

soy milk + apple compote

dinner

peppers stuffed with mushrooms and egg

ThursdayBreakfast

Natural yogurt + 5 nuts + 5 almonds + a handful of red fruits

Mid-morning

Carrot sticks with celery with natural juice of strawberries or strawberries

Lunch

3/4 cup mashed potatoes + Fillet grilled veal + Spinach salad with cabbage

Snack

Rice crackers covered with guacamole + orange juice

Dinner

Zucchini stuffed with minced chicken meat + Baked potatoes

FridayBreakfast

Smoothie or smoothie strawberries, blackberries, blueberries with mint and skimmed milk + 2 tablespoons of oatmeal

Mid-morning

Apple in cubes with honey and nuts (5 units)

Lunch

Bean cream or beans with vegetables + Tomato salad in segments and chard

Snack

Banana skewer with strawberries + strawberry yogurt

Dinner

Rosemary sautéed potatoes + chicken drumsticks

SaturdayBreakfast

Natural yogurt + one tablespoon of blackberry jam + 1/2 cup of granola (nuts, oatmeal and baked honey) )

Mid-morning

1/2 Turkey ham sandwich with tomato, white cheese and lettuce + fresh juice

Lunch

3/4 cup brown rice + Baked salmon + broccoli and carrot salad

Snack

Fruit Macedonia with nuts

Dinner

Vegetable scrambled (vegetable Chapsui) with baked beef

SundayBreakfast

Kiwi smothie (a natural yogurt, 1 kiwi, 1/2 banana and ice) + a pancake or pancake with honey

Mid-morning

Banana covered with granola + Skim milk (200cc)

Lunch

Lentil burger with pasta spirals + cherry tomato salad with spinach

Snack

Peach or peach with yogurt and chocolate chips

Dinner

Mix of vegetables with tofu