A week of soft, mild, iron-conscious food for the one-to-three age band — proper ghar ka khana a toddler can eat from the family pot, with the milk maths worked out.
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This chart is for the year-one-to-year-three stretch, when a child has left purees behind but cannot yet handle the family's full chilli. Everything here is soft or mashable, mildly seasoned, and drawn from what Indian homes already cook — khichdi, dal-chawal, idli, poha, chilla — so the toddler eats from the same pot as everyone else. Take the toddler's katori out before the tadka gets its green chilli and the rest of the family eats the same meal as usual.
By ICMR-NIN's numbers a one-to-three year old needs about 1,110 kcal and 12.5 g of protein a day. The three meals here come to roughly 850 kcal in toddler portions; 400–500 ml of milk (counting curd) and a mid-morning fruit close the rest of the gap. There is an iron-rich item every single day — ragi, palak, dal or beetroot-free khichdis with ghee — because iron is the nutrient Indian toddler diets most often run short on.
Portions follow the paediatric rule of thumb: about one tablespoon of each food per year of age, offered without a fight and repeated freely — if Tuesday's khichdi was a hit, serve it again on Friday. Grocery quantities are written for two adults and one toddler eating the same meals.
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 |  Ragi porridge with jaggery and ghee 240 kcal |  Moong dal khichdi with curd 320 kcal |  Dal roti mash with ghee 270 kcal |
tue |  Idli with coconut chutney 220 kcal |  Curd rice with cucumber 300 kcal |  Palak khichdi with curd 290 kcal |
wed |  Banana pancakes with milk 280 kcal |  Dal chawal with aloo sabzi 330 kcal |  Tomato dal with soft rice 270 kcal |
thu |  Poha with peas and lemon 240 kcal | Vegetable khichdi with curd 330 kcal |  Aloo paratha with curd 300 kcal |
fri |  Besan chilla with curd 250 kcal |  Dal palak with rice 320 kcal |  Vegetable daliya with curd 280 kcal |
sat |  Rava sheera with banana 260 kcal | Idli with sambar 300 kcal |  Paneer bhurji with phulka 280 kcal |
sun |  Moong dal chilla with curd 250 kcal |  Veg pulao with curd 310 kcal |  Dal khichdi with ghee 300 kcal |
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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 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.
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.
Both school boxes planned for the whole week — a short-break box and a dry, room-temperature-safe lunch box for every school day, so tiffin stops being a 6 am decision.
