Turning three brings significant changes to a child’s brain and body. Therefore, parents need to pay special attention to building a three-year-old’s menu to ensure they receive enough energy daily. In today’s article, let’s explore menu planning for your three-year-old with AVAKids!
Essential Nutrients in a 3-Year-Old’s Menu
Vitamins and Minerals
- Baby cereals like quinoa, mung beans, etc.
- Baby spinach porridge
- Fruits and vegetables
Foods Rich in Fat for Children
- Avocado
- Chicken egg porridge for babies
- Chocolate, …
Starchy Foods
- Potatoes
- Bread porridge for baby food
- Oats, …
High-Protein Foods
- Shrimp porridge for babies
- Beef
- Squid
- Snakehead fish porridge for babies
- Pacific saury porridge for babies, …
Sample Menus for 3-Year-Olds by Month
Menu for a 3-Year-Old – Week 1
| Day |
Breakfast(6:30 AM – 7:30 AM) |
Lunch(11:00 AM – 11:30 AM) | Dinner(5:00 PM – 5:30 PM) |
| Day 1 |
Stir-fried noodles with minced beef Snack: Baby pancakes with kiwi |
White rice, carp fish floss for babies, zucchini stir-fried with garlic Snack: Banana and milk smoothie |
White rice, meatballs in tomato sauce for babies, pumpkin soup Snack: Prepared NAN formula milk |
| Day 2 |
Chicken noodle soup Snack: Rice cakes |
White rice, stir-fried shrimp, snakehead fish soup Snack: Freshly squeezed orange juice |
White rice, steamed eggs for babies, steamed broccoli Snack: Yogurt with cheese |
| Day 3 |
Baby sandwich with butter and Laughing Cow cheese Snack: Sweet potato cookies for babies |
White rice, pan-fried salmon for babies, spinach soup with minced meat Snack: Kiwi smoothie for babies |
White rice, steamed crab, amaranth soup with shrimp Snack: Dalatmilk fresh milk |
| Day 4 |
Basa fish porridge for babies with carrots Snack: Baby pudding |
White rice, meatballs in tomato sauce, soft tofu soup Snack: Banana and yogurt smoothie with condensed milk |
White rice, sweet and sour pork ribs, bok choy soup with minced meat Snack: Lotus seed milk for babies |
| Day 5 |
Fish noodle soup Snack: Carrot cookies for babies |
White rice, beef stew with vegetables for babies, sponge gourd soup Snack: Pear smoothie for babies |
White rice, pan-fried tilapia, stir-fried squid with cabbage Snack: Oat milk for babies |
| Day 6 |
Shrimp and pumpkin soup for babies Snack: Flan |
White rice, chicken braised with mushrooms, Malabar spinach soup with minced meat Snack: Banana smoothie for babies |
Sweet potato and egg soup for babies Snack: Vinamilk fresh milk |
| Day 7 |
Eel noodle soup Snack: Oat cookies for babies |
Baby rice balls with tuna, zucchini, and steamed green beans Snack: Glutinous rice yogurt |
White rice, salmon patties for babies, cabbage soup with dried shrimp Snack: Ready-to-drink Abbott milk |
Menu for a 3-Year-Old – Week 2
| Day |
Breakfast(6:30 AM – 7:30 AM) |
Lunch(11:00 AM – 11:30 AM) | Dinner(5:00 PM – 5:30 PM) |
| Day 1 |
Squid porridge for babies with millet Snack: Crackers |
White rice, braised pork with quail eggs, bok choy soup with minced meat Snack: Banana and coconut milk ice cream |
White rice, tuna fish floss for babies, mashed potatoes Snack: Corn milk for babies |
| Day 2 |
Minced meat noodle soup Snack: Baby muffins |
White rice, beef stir-fried with pineapple for babies, spinach soup Snack: Doremon pancakes |
Chicken porridge for babies with broccoli Snack: Green rice milk for babies |
| Day 3 |
Pork rib porridge for babies with daikon radish Snack: Yogurt |
White rice, squid patties for babies, straw mushroom and pumpkin soup Snack: Sweet potato and milk puree |
White rice, braised tuna, amaranth soup Snack: Rice milk for babies |
| Day 4 |
Chicken egg soup for babies with baby corn Snack: Banana cookies for babies |
White rice, tuna fish floss for babies, bone broth with papaya Snack: Guava smoothie for babies |
White rice, chicken and vegetable stew, sour snakehead fish soup Snack: Pumpkin milk for babies |
| Day 5 |
Carp fish porridge for babies with bok choy Snack: Durian crepe cakes |
White rice, stir-fried shrimp, spinach soup Snack: Mango smoothie for babies |
White rice, stir-fried squid with cucumber, steamed zucchini Snack: Ready-to-drink Optimum Gold milk |
| Day 6 |
Fish noodle soup Snack: Cheese flan |
White rice, shrimp patties for babies, jute mallow soup Snack: Pureed carrot smoothie for babies |
White rice, beef stir-fried with mushrooms, mashed pumpkin Snack: Black sesame milk for babies |
| Day 7 |
Eel porridge for babies Snack: Avocado and milk dip |
White rice, sweet and sour pork ribs, crab and Chinese cabbage soup Snack: Apple and oat cookies |
Catfish and mung bean porridge for babies Snack: Fresh milk |
Menu for a 3-Year-Old – Week 3
| Day |
Breakfast(6:30 AM – 7:30 AM) |
Lunch(11:00 AM – 11:30 AM) | Dinner(5:00 PM – 5:30 PM) |
| Day 1 |
Chicken noodle soup Snack: Baby custard |
White rice, chicken braised with straw mushrooms, tomato and egg soup Snack: 1/2 banana |
White rice, steamed carp with ginger, garlic chives stir-fry Snack: Brown rice milk |
| Day 2 |
Stir-fried noodles with shrimp, meat, and vegetables Snack: Salmon cakes |
White rice, beef and tofu stew, seaweed soup Snack: Papaya smoothie for babies |
White rice, fried anchovies, broccoli soup Snack: Pea milk for babies |
| Day 3 |
Pork liver porridge for babies with sweet potato Snack: Avocado ice cream |
White rice, beef floss for babies, yam soup Snack: Vegetable cookies for babies |
White rice, stir-fried crab with wood ear mushrooms, sponge gourd soup Snack: TH True Milk fresh milk |
| Day 4 |
Steamed rice cake Snack: Waffle cookies |
White rice, quail eggs in tomato sauce, garlic stir-fried asparagus Snack: Steamed corn cakes for babies |
Baby curry Snack: Chrysanthemum milk for babies |
| Day 5 |
Minced meat noodle soup Snack: Dried fruit |
White rice, pan-fried eel, soft tofu and potato soup Snack: Yogurt |
Squab porridge for babies Snack: Pineapple cookies for babies |
| Day 6 |
Pork porridge for babies Snack: Baby egg cakes |
White rice, honey-roasted chicken leg, cabbage stir-fried with tomatoes Snack: Watermelon smoothie for babies |
White rice, stir-fried frog with sponge gourd and betel leaf Snack: Mung bean milk for babies |
| Day 7 |
Grouper fish porridge for babies Snack: Sponge cake |
White rice, beef balls with cheese for babies, boiled carrots Snack: Grape juice for babies |
White rice, stir-fried goose with garlic, spinach soup with minced meat Snack: Chicken pea milk for babies |
Menu for a 3-Year-Old – Week 4
| Day |
Breakfast(6:30 AM – 7:30 AM) |
Lunch(11:00 AM – 11:30 AM) | Dinner(5:00 PM – 5:30 PM) |
| Day 1 |
Eel noodle soup Snack: Banana and milk mix |
White rice, chicken floss for babies, sour tilapia soup Snack: Strawberry smoothie for babies |
White rice, fried pork, yam soup Snack: Millet milk for babies |
| Day 2 |
Baby somen noodles Snack: Pumpkin cookies |
White rice, steamed salmon, stir-fried asparagus Snack: Yogurt |
Squab soup for babies Snack: Peanut milk for babies |
| Day 3 |
Beef noodle soup Snack: Avocado and banana smoothie for babies |
White rice, chicken breast stir-fried with mushrooms, Chinese yam soup Snack: Guava juice |
White rice, sweet and sour pork ribs, Malabar spinach soup with minced meat Snack: Soy milk |
| Day 4 |
Baby bao buns Snack: Baby beef patties |
White rice, shrimp patties for babies, steamed pumpkin Snack: Banana smoothie |
Potato and eel porridge for babies Snack: Red bean milk |
| Day 5 |
Brown rice noodles with fresh shrimp Snack: Oat and tofu pudding |
White rice, braised basa fish, pumpkin and meatball soup Snack: Cheese pudding |
Corn soup for babies Snack: Yogurt with fresh fruit |
| Day 6 |
Lotus root and egg porridge for babies Snack: Oat porridge |
White rice, breaded shrimp, avocado salad Snack: Baby food crackers |
Duck porridge for babies Snack: Black bean milk |
| Day 7 |
Pork soup for babies Snack: Winter melon |
White rice, steamed eggs for babies, steamed wax gourd Snack: Yogurt with tapioca pearls and brown sugar |
Abalone porridge for babies Snack: Pumpkin seed milk |
Sample Menus for 3-Year-Olds by Week
Monday’s Menu
- Breakfast: Chicken soup for babies, papaya
- Mid-morning Snack: Milk or breast milk-based baby food
- Lunch: White rice, shrimp and cabbage soup, braised Pacific saury, watermelon
- Afternoon Snack: Baby flan, milk
- Dinner: White rice, minced meat and cabbage soup, meatballs in tomato sauce, mango
- Evening: Milk.
Menu for a 3-Year-Old: Monday
Tuesday’s Menu
- Breakfast: Cavendish banana, tilapia porridge for babies
- Mid-morning Snack: Potato soup for babies with beef
- Lunch: White rice, spinach soup with minced meat, stir-fried shrimp, tangerine
- Afternoon Snack: Milk or grape juice for babies
- Dinner: White rice, steamed carp with ginger, stir-fried peas with meat, sapodilla
Wednesday’s Menu
- Breakfast: Chicken vermicelli noodles, banana, or banana-based baby food
- Morning Snack: Drinking yogurt
- Lunch: White rice, shrimp and vegetable soup, braised chicken
- Afternoon Snack: Milk or Doraemon pancakes
- Dinner: White rice, soft tofu, pumpkin soup with meat, orange
- Evening Snack: Milk
Thursday’s Menu
- Breakfast: Shrimp porridge, watermelon
- Morning Snack: Milk or formula-based baby food
- Lunch: White rice, loofah soup with shrimp, stir-fried beef, butter
- Afternoon Snack: Lotus seed-based baby food
- Dinner: White rice, water spinach soup with minced meat, stir-fried beef with bean sprouts, crisp persimmon
- Evening Snack: Milk
3-Year-Old Menu: Thursday
Friday’s Menu
Instead of milk and white rice, you can create a 3-year-old menu with bread to stimulate your child’s appetite:
- Breakfast: Bread with canned fish and guava juice
- Morning Snack: Yogurt-based baby food
- Lunch: White rice, crab stir-fry with mushrooms, beef and vegetable soup, apple
- Afternoon Snack: Milk, oatmeal
- Dinner: White rice, salmon sour soup, sesame braised meat, orange
- Evening Snack: Milk
Saturday’s Menu
- Breakfast: Sticky rice with fried shallots and kiwi juice
- Morning Snack: Milk
- Lunch: Beef noodle soup, beef and bean stew, yogurt
- Afternoon Snack: Coconut milk banana ice cream
- Dinner: White rice, water spinach soup, fried fish, orange
- Evening Snack: Milk
Sunday’s Menu
Weekends are when moms have the most time, so you can try this 3-year-old menu:
- Breakfast: Broken rice with pork chops and watermelon juice
- Morning Snack: Milk
- Lunch: Crab soup and avocado smoothie
- Afternoon Snack: Milk and chocolate chip cookies
- Dinner: White rice, baked shrimp with cheese, pumpkin and bone broth soup
- Evening Snack: Milk
3-Year-Old Menu: Sunday
How to Prepare Other Baby Food for 3-Year-Olds
Eel Porridge with Taro
Ingredients
- 40 grams shrimp
- 30 grams white rice
- 20 grams potato
- 20 grams carrot
Instructions for Preparing Eel and Taro Porridge for a 3-Year-Old:
- Simmer taro and rice with 150ml water for 45 minutes
- Clean the eel, boil until cooked, separate the meat, and finely blend the bones with ½ cup of water
- Peel and dice the carrots
- Add the carrots and eel bone broth to the porridge mixture
- Once the carrots are soft, add the eel meat, season, and add cooking oil
With the remaining taro, you can make other taro-based baby food, such as taro cakes or taro porridge.
Quail Eggs in Tomato Sauce
Quail Eggs in Tomato Sauce
Ingredients
- 10 quail eggs
- 30 grams tomato sauce
- 20 grams sugar
- Flour
- Soy sauce
Instructions for Preparing Quail Eggs in Tomato Sauce for a 3-Year-Old:
- Wash quail eggs, boil until cooked, and peel
- Coat evenly with flour
- Fry the prepared eggs in cooking oil
- Add tomato sauce and sugar to a pan, then stir until thickened
- Add the fried quail eggs and soy sauce, gently stir for 2-3 minutes over low heat
Chicken and Mushroom Soup
Ingredients
- 50 grams chicken breast
- 50 grams assorted mushrooms
- Ginger
- Chicken broth
Instructions for Preparing Chicken and Mushroom Soup for a 3-Year-Old:
- Wash and slice the mushrooms
- Wash and dice the chicken breast
- Boil the chicken broth, add seasoning and chicken breast
- When the chicken is almost cooked, add the mushrooms and continue cooking until tender
- Add sliced ginger
Pumpkin and Chicken Breast Porridge
Chicken Breast and Pumpkin Porridge
Ingredients
- 40 grams chicken breast
- 30 grams pumpkin
- 20 grams rice
Instructions for Preparing Chicken Breast and Pumpkin Porridge for a 3-Year-Old:
- Wash chicken breast, boil until cooked, and shred
- Peel, wash, and dice the pumpkin
- Simmer rice in chicken broth
- Once the rice is cooked, add chicken and pumpkin and cook until tender
With the remaining pumpkin, you can make other pumpkin-based baby food, such as pumpkin soup or pumpkin muffins for snacks.
Tips to Help Your 3-Year-Old Eat Better
- Create a diverse and varied 3-year-old menu with appropriate portion sizes.
- Before preparing your 3-year-old’s menu, ask your child what they want to eat from the options you have.
- Don’t force your child to eat; yelling and threats will scare them and lead to picky eating.
- Encourage your child to eat slowly and chew thoroughly for better nutrient absorption.
- Let your child eat independently to build self-reliance from a young age.
With AVAKids’ 3-year-old menus above, hopefully, your child will eat better and more, making mealtimes less of a struggle. The porridges and soups in the menu are nutritious and suitable. Don’t forget to regularly visit AVAKids for the latest updates!