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.
All 21 meals land in a free planner — edit them, shop from them, download them.
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This is a full weekly food chart for the three-to-six age band — the preschool years, when a child eats proper meals but still needs them mild, soft-ish and familiar. Each day covers the five food groups: a grain, a dal or paneer, a vegetable, curd or milk, and fruit in the snack slots. Nothing on the chart needs separate cooking for the child; it is regular home food with the chilli held back.
By ICMR-NIN's reckoning a four-to-six year old needs about 1,360 kcal and 16 g of protein a day. The three meals here average about 1,090 kcal in child portions; a mid-morning fruit and an evening glass of milk with a handful of roasted chana or makhana settle the rest. Friday dinner is deliberately veg fried rice — a looked-forward-to meal at the end of the school week does more for the other six days than another virtuous khichdi would.
The week repeats well — most families run a chart like this on rotation for a month before swapping dishes. Grocery quantities are written for two adults and two young children 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 |  Vegetable poha with buttermilk 290 kcal |  Dal chawal with bhindi sabzi 400 kcal |  Khichdi with curd and papad 350 kcal |
tue |  Uttapam with coriander chutney 310 kcal |  Rajma chawal with curd 420 kcal |  Paneer bhurji with phulka 380 kcal |
wed |  Suji upma with vegetables 300 kcal |  Jeera rice with dal fry and kachumber 410 kcal |  Aloo matar with roti 360 kcal |
thu |  Moong dal chilla with mint chutney 300 kcal |  Vegetable pulao with cucumber raita 420 kcal |  Aloo gobi with roti and curd 360 kcal |
fri |  Overnight oats with banana 300 kcal |  Veg tehri with curd 420 kcal |  Veg fried rice 380 kcal |
sat |  Methi thepla with curd 330 kcal |  Masala dosa with coconut chutney 420 kcal |  Dal tadka with rice 350 kcal |
sun |  Gobi paratha with butter and curd 340 kcal | Vegetable biryani with raita 430 kcal |  Moong dal khichdi with ghee and papad 340 kcal |
This exact week in your own planner, every slot editable.
Take all 21 meals with you — free, in a planner where you can swap any dish, build the shopping list and print the week.
Everything the week needs, grouped the way a market trip goes. Untick what you already have before you download.
Quantities are for the household this plan is written for. Import the plan and the planner's Shopping List will rebuild this from your own portion setting, including anything you change in the week.
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 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.
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.
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.
