PFK Series 1: Sample Meal Plan

I am excited to team up with Produce for Kids and their healthy eating-focused campaign with ACME Markets that will raise funds for local Feeding America food banks, including the Food Bank of Delaware, Food Bank of South Jersey, and Philabundance. The Produce for Kids campaign offers ACME shopper in-store and online meal solutions, recipes, and tips for families looking to embrace healthier eating habits. 

In my last post, I told you I announced to my family that we were ALL participating in the Produce for Kids campaign, with an overall goal of getting away from processed snacks, like Goldfish. I should also note, that while I am gluten-free, the rest of my family is not. Our shared meals are always gluten-free, but my husband and 2 sons eat “regular” gluten-filled bread and crackers. We’re only at the beginning, and I’m realizing the end result will likely, though unintentionally, have them much closer to fully gluten-free diet. Time shall tell!

We do have a lot of healthy habits already in place, particularly with dinner, but the key places of change here are in the “snacks” sections. No Goldfish or pretzels. Some of our replacement snacks are still processed in the sense that they come out of a package; however, I limited those to options that had minimal, pronounceable ingredients.


The timing worked out perfectly because the huge carton of cheddar Fishies had just been emptied this morning and I refuse to buy any more. The biggest challenge was/is finding other snacks that my carb-lover 5 year old will actually eat. He was surprisingly enthusiastic about my Ditch the ‘Fish challenge, and willing to try new things. We’ll see how long this cooperation lasts, but I was very impressed with our first couple days!

I want to be clear here that I am in no way keeping track of my child’s calories, nor am I creating a food diary, nor do I ever enforce a “clean the plate” policy. My sharing of his snacks and meals is merely a real-life example to provide other parents healthy snack and meal ideas. 

Breakfast: 2 sunny side up eggs cooked in coconut oil (1.25 actually eaten); 2 slices of white bread (baby steps!)

Lunch: Ham and cheese roll-ups; grapes; apple; Food Should Taste Good sweet potato chips

Snacks: Grapes; almonds; peanuts

Drinks: Water; whole milk

Dinner: Chicken Fajitas (sliced yellow bell pepper, chopped RealSweet Vidalia onions, and boneless skinless chicken cooked in EVOO, sprinkled with homemade taco seasoning. A couple pinches of shredded cheddar and Earthbound Farm Organic Greens. Wrapped in a gluten-free brown rice tortilla.) And more grapes.

He only ate about 1/3 of dinner, but that’s very normal. It was the first hardly eaten dinner in a VERY long time where I didn’t feel like he’d wake up in the middle of the night hungry, or that he was nutritionally deficient. He even walked up the stairs to bed saying, “Mommy? Can you make sure the bananas are ripe for tomorrow morning? You’ll need to wake up early and turn them yellow.” LOL!


Saturday we had a very busy day! The weather has turned absolutely beautiful here in PA so we spent the majority of the day outdoors. B spent a lot of time running in the backyard, helping us plant flowers, and playing on his swing-set.

Breakfast: Plain whole milk yogurt with my homemade granola. This caused a fight and refusal to eat. He ended up just having an apple.

Lunch: Boar’s Head turkey and American cheese; whole grain bread; and sweet potato chips.

Snacks: KIND Fruit & Nut bar; non-GMO roasted edamame; organic whole grain animal crackers (not the best, but not the worst)

Drinks: Water; whole milk

Dinner: Homemade cheeseburgers; grapes; green beans; and avocado oil kettle chips


Another beautiful day for outdoor play. B walked all over our town festival and neighborhood. Rode bikes and ran around outside.

Breakfast: Homemade French toast using organic whole grain bread and 100% pure maple syrup. Diced cantaloupe.

Lunch: Hot dog (best brands are Applegate Farms and Trader Joe’s)

Snacks: sweet potato chips with salsa; apple slices with peanut butter

Drinks: Water; whole milk

Dinner: Grilled chicken; grapes; cantaloupe


Breakfast: Homemade grainless banana pancakes

Lunch: A playdate brought Udi’s Gluten-Free Pizza, and I added fresh blueberries and strawberries to their plates

Snacks: Stovetop popcorn; cantaloupe; apple slices

Drinks: Water; whole milk

Dinner: Boneless pork chops with soy sauce; watermelon; quinoa

Dessert: Smoothie Popsicles


Overall, it has not been that hard! He hasn’t asked for Goldfish or even pretzels. He actually seems hungrier than usual, and I’m most happy to report that we haven’t had any fights over his refusal of dinner.

What are your best snack ideas in lieu of processed crackers and pretzels? Please let me know in the comments section below!

Meridith Oram
Meridith Oram is an ACE-Certified Health Coach at Below the Fork where she encourages women to love themselves towards healthy. She is married with two boys, and lives outside of Philadelphia. She earned a B.A. in Communications from Villanova University. Meridith writes about FASTer Way to Fat Loss, fitness, nutrition, Celiac Disease, and easy (but delicious!) gluten-free recipes at Follow her @belowthefork on all social channels.

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