How to Prepare Quick, Easy, and Healthy Meals for Your Children

How to Prepare Quick, Easy, and Healthy Meals for Your Children

June 18, 2018

Do you feel as if you don't have time to cook a big meal for your children? Do you often rely on fast food and frozen meals to feed your children during your busy schedule? Well, these types of meals lack the nutritious value your growing children need to be healthy. However, providing your children with nutritious, healthy meals does not have to be hard or time-consuming. In fact, there are many healthy meals you can provide your children that are quick and easy to prepare. Here are five examples of quick, easy, and healthy meals. Please use organic whenever possible.


  • Oatmeal with fresh fruit – Instant oatmeal takes a minute or so to prepare in hot water. Instead of sugar, add fresh fruits – preferably berries.


  • Wraps/ Quesadillas – Using tortillas to wrap up a variety of nutritious foods, such as chicken, beans, turkey, cheese, avocados, and tomatoes, is a quick and easy way to provide a healthy meal full of vegetables, whole grains, and protein for your children. Look for sprouted whole grain tortillas.


  • Spinach salad – Spinach is high in vitamin A and iron, and adding foods that are high in protein, fiber, and other vitamins and minerals, such as chicken, fish, beans, chickpeas, dried fruit, cucumbers, and tomatoes, is a great way to quickly throw a healthy meal together in minutes.


  • Rice and beans – Instant rice and beans are full of protein and fiber that your children need for a healthy growth and development. To add flavor, consider adding seasoning.


  • Stir fry – It can be really quick and easy to throw a variety of vegetables, beans, meat and rice together in a pan to heat up. Natural sauces can also be added to the stir fry for extra flavor.


Despite the rush of things and your busy schedule, it is still important to provide your children with healthy, nutritious meals. The meals you provide do not have to be extravagant. So, I encourage you to pass up the fast food and frozen, ready-made meals, and instead start a transition to healthier options by using the example meals provided above. In addition to these meals, come up with your own quick, easy, and healthy meals that best fit your busy schedule and your children's food preferences.







Munoz, Kissairis. 31 Meals You Can Make in 10 Minutes or Less. Greatist. January 2016.


Perry, Dawn & Li, Sue. 4 Lunch Ideas for Kids. Real Simple.