A deconstructed meal plan is a way to serve food where the components are put on the table separately rather than combined into one dish. This means that each person can build their own plates based on their own tastes and preferences. This can also make it easier to offer your child a variety of foods at one meal, without feeling like a short order cook.
Breakfast: Deconstructed Omelette Bowl
- Scrambled Eggs: Cooked with diced bell peppers, onions, and spinach.
- Toppings: Shredded cheddar cheese, diced tomatoes, and sliced avocado.
- Sides: Whole-grain toast and jam
Lunch: Deconstructed Greek Salad Bowl
- Greens: A bag of fresh mixed greens or spinach.
- Protein: Grilled chicken strips marinated in lemon and herbs.
- Toppings: Cherry tomatoes, cucumber slices, red onion rings, Kalamata olives, and crumbled feta cheese.
- Dressing: Tzatziki sauce or a lemon vinaigrette.
- Sides: Warm pita bread and hummus.
Snack: Deconstructed Trail Mix
- Nuts: Almonds, cashews, and walnuts.
- Dried Fruits: Raisins, cranberries, and apricots.
- Seeds: Pumpkin seeds and sunflower seeds.
- Sweet: Chocolate chips or M&Ms.
Dinner: Deconstructed Taco Bowl
- Protein: Seasoned ground meat or black beans.
- Base: Shredded lettuce or mixed greens.
- Toppings: Diced tomatoes, sliced jalapeños, diced onions, and shredded cheddar cheese.
- Extras: Guacamole, sour cream, and salsa.
- Sides: Warm tortillas or tortilla chips.
Dessert: Deconstructed Strawberry Shortcake
- Berries: Fresh sliced strawberries.
- Base: Shortcake or angel food cake cubes.
- Toppings: Whipped cream or vanilla ice cream.
- Optional: Drizzle with chocolate sauce or sprinkle with powdered sugar.
My other tips for deconstructing
- If you are using something as an ingredient – consider putting it on the table for your child to try. For example, if I am making a yogurt sauce, put the tub of yogurt on the table too. Or if I am going to add cheese to something I am making, put the block of cheese on the table too.
- Serve sauces or condiments on the side, so that everyone can choose how they want things seasoned. Before I had kids I always used to bake my meatballs in tomato sauce, now I bake my meatballs plain and serve my tomato sauce on the side.
- Have a favorite casserole or soup (such as tuna noodle casserole or chicken noodle soup) – think about how you can serve those ingredients separately, such as tuna, frozen peas and butter noodles, or for chicken noodle soup – serve pieces of cooked chicken, noodles and chopped carrots.
Almost any recipe can be deconstructed! Give it a try with your favorite casserole and dish and see if serving each piece makes feeding your family a bit easier.
