A balanced week for the school years — breakfast that never gets skipped, dabba-friendly lunches, and protein at every dinner, built on IAP and ICMR guidance rather than guesswork.
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This chart is for the six-to-twelve years, when a child's day is ruled by the school bell and their nutrition quietly decides how the day goes. It follows the Indian Academy of Pediatrics' plainest rules for this age: never skip breakfast — about one in five Indian school children do, and it shows up in attention and mood before it shows up anywhere else — cover the five food groups daily, keep eating occasions to meals plus two snacks, and leave the packaged snacks out of the house.
A seven-to-nine year old needs about 1,700 kcal and 23 g of protein a day by ICMR-NIN 2020; a ten-to-twelve year old, roughly 2,100 kcal and 32 g. The meals here average about 1,430 kcal in child portions, with fruit and an evening milk closing the gap. Protein anchors every day — eggs four times, all at home meals, with dal, paneer, sprouts, soya and ragi carrying the rest. Iron and calcium get deliberate attention: palak twice, beetroot, ragi, curd and milk daily.
Lunches are written to work packed or at plate — khichdi and rajma chawal travel in a thermos, the phulka-dal-salad days go in a dabba, and the eggs deliberately stay at breakfast and dinner. Grocery quantities are written for two adults and two school-going children.
Breakfast, lunch and dinner for all seven days. Import it and every slot lands in your planner, where you can swap any dish.
Day | 🥐 Course Breakfast | 🥗 Course Lunch | 🍲 Course Dinner |
|---|---|---|---|
mon |  Masala omelette with toast 380 kcal | Rajma chawal with kachumber 560 kcal |  Dal palak with jeera rice 460 kcal |
tue |  Ragi dosa with coconut chutney 360 kcal |  Two phulka with lauki chana dal and salad 540 kcal |  Egg curry with rice 520 kcal |
wed |  Poha with sprouts 350 kcal |  Chana masala with rice and salad 560 kcal |  Palak paneer with roti 480 kcal |
thu | Vegetable upma with boiled egg 400 kcal |  Vegetable khichdi with curd and papad 520 kcal |  Mixed dal with two phulka and beetroot salad 470 kcal |
fri |  Vegetable daliya with peanuts 380 kcal |  Veg pulao with boondi raita 560 kcal |  Egg fried rice with vegetables 520 kcal |
sat |  Moong dal chilla with paneer bhurji 420 kcal |  Masala dosa with sambar 520 kcal |  Soya chunk curry with roti 480 kcal |
sun |  Paneer paratha with curd 450 kcal |  Vegetable pulao with paneer and raita 580 kcal |  Dal makhani with roti 490 kcal |
This exact week in your own planner, every slot editable.
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21 dishes across seven days. Each links to a recipe video search — and once the plan is in your planner, you can save one video per meal so it is remembered next time.
A Monday-to-Sunday food chart for the nursery-to-Class-1 age band — all five food groups every day, in dishes a small child can eat without a negotiation.
Weeknight dinners in under 30 minutes, lunches that pack well for the office, and two batches cooked on Sunday that carry Monday and Tuesday.
A week of mild, familiar food children actually finish — with vegetables folded into things they already like rather than served on the side to be negotiated over.
