Meal & Snack Ideas for
Preschoolers (3-5 Years)

Breakfast Ideas

Turkey bacon, mini pumpkin muffin, and applesauce
Turkey bacon, mini pumpkin muffin, and applesauce
¼ cup applesauce
1 mini pumpkin muffin
1 slice turkey bacon, cooked and quartered
½ cup low-fat or fat-free milk
Yogurt with granola, blueberries, and milk
Yogurt with granola, blueberries, and milk
½ cup plain fat-free yogurt
¼ cup blueberries
2 Tbsp granola
½ cup milk
Apple slices with nut butter and cheese
Apple slices with nut butter and cheese
½ apple, sliced
1 Tbsp nut butter (like peanut butter or almond butter)
1 slice cheese
½ cup milk
Ham, egg, and cheese breakfast sandwich with a side of cantaloupe
Ham, egg, and cheese breakfast sandwich with a side of cantaloupe
¼ cup cantaloupe, cubed
1 slice whole wheat bread or 1 whole
wheat English muffin, toasted and
halved
1 slice Canadian bacon
1 egg, cooked
1 slice cheddar cheese
½ cup milk
Avocado toast with mandarin oranges
Avocado toast with mandarin oranges
¼ cup mandarin oranges or peaches
½ avocado, peeled and smashed
1 slice whole wheat bread, toasted
½ cup milk
Oatmeal with raspberries
Oatmeal with raspberries
¼ cup raspberries
oatmeal
1 Tbsp peanut butter (optional)
½ cup milk
Banana French Toast and blueberries
Banana French Toast and blueberries
¼ cup blueberries
1 slice French toast, sliced into strips
1 banana, mixed into French toast batter
½ cup milk
Mini Breakfast Burrito with mango and blueberries
Mini Breakfast Burrito with mango and blueberries
¼ cup mango or oranges
¼ cup blueberries
½ whole wheat tortilla
1 egg, scrambled
¼ cup shredded cheddar cheese
¼ cup red pepper, diced
½ cup milk

Lunch Ideas

Lunch wrap with kiwi
Lunch wrap with kiwi
3 oz lunch meat, lean (95% fat free or leaner)
1 tortilla, whole wheat
½ cup spinach
¼ cup carrots, grated
1 Tbsp ranch dressing, fat-free
¼ cup diced kiwi
½ cup milk
Mini Hawaiian Pizzas
Mini Hawaiian Pizzas
1 whole wheat English muffin, split in half
¼ cup pizza sauce
½ cup Mozzarella cheese, shredded
¼ cup chopped pineapple
¼ cup Canadian bacon, sliced and quartered
¼ cup green bell pepper, chopped
water
SEE THE RECIPE
Chili with strawberries
Chili with strawberries
Chili with beans, tomatoes, and corn
¼ cup diced strawberries
½ cup milk
SEE THE RECIPE

Snack Ideas

Bugs on a Log
Bugs on a Log
2 celery stalks
2 Tbsp peanut butter
2 Tbsp raisins

Be careful! Young children can choke on small, hard, or sticky foods like raisins. Always watch your child when they eat to help prevent choking.

½ cup milk
Fresh Veggie Salsa and chips
Fresh Veggie Salsa and chips
Fresh Veggie Salsa
Tortilla chips
½ cup milk
SEE THE RECIPE
Banana Dippers
Banana Dippers
½ banana, medium
2 Tbsp peanut butter
⅛ cup cereal O’s, crushed
1 craft stick
water
SEE THE RECIPE
Bell Pepper Snack Cups
Bell Pepper Snack Cups
1 orange or green bell pepper
1 red bell pepper, seeded and cut into thick strips
6 baby carrots or carrot sticks
1 celery stalk, cut into thick strips
4 asparagus spears, cut to 4-5 inches long
1 jicama, peeled, cut into thick strips
¼ cup ranch dressing, low fat
water
See The Recipe

Dinner Ideas

Chicken or Tuna Casserole and mixed veggies
Chicken or Tuna Casserole and mixed veggies
1 cup Chicken or Tuna Casserole
½ cup mixed vegetables
½ cup milk
See The Recipe
Meatballs, pasta with spaghetti sauce, and broccoli
Meatballs, pasta with spaghetti sauce, and broccoli
1 cup whole wheat pasta with spaghetti sauce
4 small meatballs
½ cup cooked broccoli
½ cup milk
See The Recipe
Chicken Nuggets, green beans, and raspberries
Chicken Nuggets, green beans, and raspberries
3-4 Homemade Chicken Nuggets
½ cup canned green beans
¼ cup diced raspberries
½ cup milk
See The Recipe
hand-expierence

HAND EXPRESSION

How it works

Use your hand to gently massage and compress your breast to remove milk.

What’s Involved

  • Requires practice, skill, and coordination.
  • Gets easier with practice and can be as fast as pumping.
  • Good if you are not often away from your baby or you need an option that is always with you. All moms should know how to hand express, in case they need to do it unexpectedly.

Average Cost

Free

Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position