Build-Your-Plate Family Dinner for Picky Kids

A flexible family dinner method using plain parts, safe foods, and optional sauces for picky eaters.

Prep time: 15 minutes. Cook time: 20 minutes. Total time: 35 minutes. Servings: 4.

Ingredient: 2 cups cooked rice, pasta, potatoes, or tortillas

Ingredient: 1 pound cooked chicken, beef, turkey, beans, or eggs

Ingredient: 2 cups vegetables or fruit

Ingredient: 1 cup shredded cheese or yogurt, optional

Ingredient: 1 cup sauce, salsa, dressing, or gravy on the side

Ingredient: One safe food your child usually eats

Step 1: Cook one simple base such as rice, pasta, potatoes, or tortillas.

Step 2: Prepare one protein and keep seasoning mild.

Step 3: Serve vegetables, fruit, toppings, and sauce separately.

Step 4: Include one safe food as part of the meal.

Step 5: Let each person build a plate without cooking separate dinners.

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