What My Kids Eat in a Day (Simple, Real & Plant-Powered)
Feeding kids can feel overwhelming when the internet makes it look like every meal must be perfect, aesthetic, or nutritional perfection. In our house, we keep things simple, colorful, fresh, and flexible — and that’s what works for us.
Here’s a real, honest look at what my kids eat in a day, from breakfast to dinner, including snacks and hydration. Everything is plant-forward, nutrient-rich, and easy to prepare — especially with little ones helping in the kitchen.
🍍 Morning: Fresh Fruit, Smoothies & Easy Pancakes
We start the day with fresh seasonal fruit — and living in Hawai‘i right now means the fruit is incredible.
Some of their favorites:
-
sour sop
-
papaya
-
pineapple
-
strawberries
-
bananas
Sometimes they eat fruit whole, sometimes I slice it, and sometimes we blend everything into a smoothie.
Kid Smoothie Recipe
A simple blend we make often:
-
seasonal fruits
-
strawberries
-
Beauty Berries
-
SuperPlants Multivitamin
-
banana
-
hemp seeds
-
cold water
It’s creamy, sweet, packed with nutrients — and they drink the whole thing.
Pancakes (Their Other Favorite)
We also make easy oat or buckwheat pancakes, which they love.
(Link to your pancake blog post here.)
It’s such an easy way to get whole grains into their morning.
🥒 Snacks Throughout the Day
I like keeping snacks simple and whole. Some of their favorites:
-
fresh fruit
-
rice cakes
-
seed crackers
-
Hummus or avo dips
-
cucumber slices
-
occasionally simple baked snacks like banana bread
We keep options accessible so they can choose for themselves.
💧 Hydration for Kids
To make drinking water fun (and automatic), we do:
-
filtered water with frozen fruit inside (like passion fruit, mango, raspberry, lemon)
-
coconut water
-
apple juice 20% juice, 80% water
-
sometimes sparkling water
They love watching the fruit melt, and it naturally flavors the water without added sugar.
🥑 Lunch: Buckwheat Toast or Sprouted Tacos
Lunch is always fast, easy, and plant-forward. Two of our go-tos:
🥑 1. Buckwheat Bread Toast
We slice our homemade 2-Ingredient Buckwheat Bread, freeze it, and pop slices into the toaster as needed.
(Link to your buckwheat bread blog post.)
Their favorite toppings:
-
mashed avocado
-
olives
-
cucumber slices
-
cherry tomatoes
-
sauerkraut
-
a small handful of sprouts
Simple, clean, and so nourishing.
🌮 2. Sprouted Corn Tacos
Another favorite: organic sprouted corn tortillas straight from the freezer → toasted → topped with:
-
avocado
-
tomatoes
-
a few sprouts
-
sauerkraut
Easy, crunchy, satisfying, and full of gut-friendly foods.
🍽 Dinner: Whatever We’re Eating as a Family
Dinner is the easiest part because they eat what we eat. We keep it plant-forward, colorful, and flavorful, switching it up daily.
Some of our regulars:
-
simple pasta dishes
-
soups
-
curries
-
veggie stir-fries
-
potato mash with veggies
-
tofu or tempeh
-
avocado sushi
-
roasted vegetables
-
rice + veggies + sauce bowls
We serve everything family-style so they can choose what they want more of.
👩🍳 Cooking Together: My Favorite Part
One of the best things we’ve done is involve the kids in the kitchen.
We use:
-
a little kitchen tower so they can stand next to me
-
kid-safe knives that don’t cut fingers
-
mixing bowls they can stir
-
tofu or mushrooms they can "chop"
We talk, we taste, we stir, we make messes, and we laugh.
Is it always perfect? No.
But kids love helping — and it makes them more excited to eat the food they helped create.
And connection in the kitchen is truly the heart of it all. ❤️
Support your family’s plant-powered lifestyle with SuperPlants essentials:
👉 Beauty Berries — perfect for smoothies + antioxidants
👉 Superfood Multivitamin — easy nutrition for the whole family
👉 Vanilla Protein — boosts smoothies + pancakes
👉 Daily Greens — add to avo toast or kid smoothies
Eat Plants. Feel Alive.
Xo Kristel & Michael