Weekly menu for children from 7 to 10 years

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Marie-Ange Demory
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If you want your children to follow a healthy and balanced diet, you can try to implement this good example of a weekly menu for children aged 7 to 10 years. 



We remind you that, overall, children aged 7-10 should introduce the following quantities every day:

Protein 56 g; Lipids 34%; Carbohydrates 55% of which simple sugars 14%; Fiber 23 g.

In this article

 



  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

MONDAY'

BREAKFAST:

  • 150 ml of whole milk;
  • 50 g of daisy or donut type cake;

SNACK:

  • 30 g of crackers + 15 g of nuts;
  • 150 ml of fruit juice with no added sugar;

LUNCH:

  • 80 g of pasta seasoned to taste with tomato, basil and / or vegetables;
  • 80 g of fresh, frozen or canned legumes (peas, broad beans, lentils, chickpeas, beans);
  • 1 serving of cooked or raw vegetables;

SNACK:

  • 50 g of bread + 35 g of jam (low sugar content);
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

PRICE:

  • 100 g of lean fish (hake, sole, trout, perch, dogfish or cod);
  • 300 g of potatoes;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

  • 30 g of olive oil (6 teaspoons = 3 soup spoons) to be added preferably raw to food;
  • it is recommended to drink at least 1500 ml of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

TUESDAY'

BREAKFAST:

  • 125 g of whole yogurt (white or fruit);
  • 40 g of rusks + 30 g of jam (with reduced sugar content);

SNACK:

  • 40 g of bread + 1 tablespoon of oil + 2 slices of salad tomato;
  • 150 ml of fruit juice with no added sugar;

LUNCH:

  • 80 g of rice seasoned to taste with tomato, basil and / or vegetables;
  • 15 g of parmesan or parmesan;
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

  • 50 g of bread + 15 g of hazelnut cream;

PRICE:

  • "crispy chicken nuggets (60g)"; - 80 g of bread; - 1 portion of cooked or raw vegetables; - 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins) ;

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

  • 30 g of olive oil (6 teaspoons = 3 soup spoons) to be added preferably raw to food;
  • it is recommended to drink at least 1500 ml of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

WEDNESDAY'

BREAKFAST:

  • 150 ml of whole milk;
  • 60 g of breakfast cereals;

SNACK:

  • 30 g of tarallini + 150 ml of fruit juice with no added sugar;

LUNCH:

  • 80 g of pasta topped with tomato;
  • 30 g of tuna in drained oil;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

  • 50 g of bread + 35 g of jam (low sugar content);

PRICE:

  • 80 g of pasta;
  • 80 g of fresh, frozen or canned legumes (chickpeas, beans, broad beans, lentils, peas);
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

  • 30 g of olive oil (6 teaspoons = 3 soup spoons) to be added preferably raw to food;
  • it is recommended to drink at least 1500 ml of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

THURSDAY'

BREAKFAST:

  • 125 g of whole yogurt (white or fruit);
  • 60 g of cookies;

SNACK:

  • 50 g of daisy or donut type cake;

LUNCH:

  • 150 g of potato gnocchi seasoned to taste with tomato, basil and / or vegetables;
  • 60 g of lean meat (chicken breast, pork, turkey, rabbit, veal, roast beef or beef);
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

  • 50 g of bread + 35 g of jam (low sugar content);

PRICE:

  • 300 g of potatoes;
  • 100 g of lean fish (hake, sole, trout, cod, perch or dogfish);
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

  • 30 g of olive oil (6 teaspoons = 3 soup spoons) to be added preferably raw to food;
  • it is recommended to drink at least 1500 ml of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

FRIDAY'

BREAKFAST:

  • 150 ml of whole milk;
  • 60 g of cookies;

SNACK:

  • 1 cereal bar + 15 g of nuts (walnuts, hazelnuts, almonds);
  • 150 ml of fruit juice with no added sugar;

LUNCH:

  • 80 g of barley seasoned to taste with cherry tomatoes, basil and / or vegetables;
  • 40 g of bresaola, sliced ​​turkey or defatted cooked or raw ham;
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

  • 50 g of daisy or donut type cake;

PRICE:

  • "stuffed crepe" (100 g of crepe + 50 g of spreadable cheese or mozzarella + radicchio and lettuce or grilled aubergines as required);
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwifruit, 100 g of apples or figs, 80 g of bananas, grapes, mandarins).

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

  • 30 g of olive oil (6 teaspoons = 3 soup spoons) to be added preferably raw to food;
  • it is recommended to drink at least 1500 ml of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

Saturday

BREAKFAST:

  • 125 g of whole yogurt (white or fruit);
  • 60 g of cereals;

SNACK:

  • 40 g of bread + 10 g of butter + 30 g of jam (low sugar content);

LUNCH:

  • 80 g of pasta seasoned to taste with cherry tomatoes, basil and / or vegetables;
  • 80 g of fresh, frozen or canned legumes (peas, broad beans, lentils, chickpeas, beans);
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK: 

  • 50 g of daisy or donut type cake;

PRICE:

  • 100 g of bread;
  • 1 egg;
  • 1 portion of cooked and / or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

  • 30 g of olive oil (6 teaspoons = 3 soup spoons) to be added preferably raw to food;
  • it is recommended to drink at least 1500 ml of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

Sunday

BREAKFAST:

  • 150 ml of whole milk;
  • 40 g of bread + 15 g of hazelnut cream;

SNACK:

  • 30 g of crackers + 15 g of nuts (walnuts, hazelnuts, almonds);
  • 150 ml of orange juice;

LUNCH:

  • 150 g of potato gnocchi seasoned to taste with tomato, basil and / or vegetables;
  • 60 g of lean meat (chicken breast, pork, turkey, rabbit, veal or beef);
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

  • 1 small cup of 2 flavors ice cream;

PRICE:

  • 1 plate pizza to choose from margherita or with vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

  • 15 g of olive oil (3 teaspoons) to be added preferably raw to food;
  • it is recommended to drink at least 1500 ml of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).
Read also: Feeding the 7-10 year old child: how they should eat. Menus, recipes, tips



TAG:
  • diet
  • child 7-10 years
  • 6-14 children years
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