Dinner time can be one of the most stressful parts of the day. Between busy schedules, tired kids, and the challenge of fussy eating, it’s easy to feel overwhelmed. That’s why we created our Family Meal Planner – a free, one-page tool designed to make meals more predictable, positive, and collaborative.
What is the Family Meal Planner?
This easy-to-use planner is a single PDF page that you can print and display in your kitchen. It’s structured to help families stay organised and give kids a sense of involvement in mealtimes.
The planner includes:
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Weekly dinner schedule – a clear layout of what’s on each night so kids know what to expect.
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New food of the week – space to write in one food for kids to try, with a tracker to mark how many times they tasted it (using numbers, stickers, or tallies).
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Favourite food of the week – a reflection section where kids can share their preferences, helping parents understand what they enjoy.
Why it works: Backed by evidence-based strategies
The Family Meal Planner isn’t just practical, it’s built on evidence-based strategies for fussy eating:
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Repeated exposure: Research shows that kids often need to try a food multiple times before accepting it. The “new food of the week” tracker encourages repeated, pressure-free tasting.
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Predictability: Children feel calmer when they know what’s coming. Seeing dinners planned out reduces anxiety around food.
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Positive involvement: Giving kids a voice (through the favourite food section) helps them feel respected and engaged, without letting them dictate the menu.
These small, structured steps can make a big difference in how kids approach food, especially those who are hesitant eaters.
Why families love it
✔️ Stress-free dinners – no more last-minute meal decisions
✔️ Kid-friendly structure – helps children prepare mentally for meals
✔️ Encourages trying new foods – in a fun, low-pressure way
✔️ Reusable – laminate once and use with a texta or stickers each week
✔️ Promotes reflection – kids can communicate what they like best
How to use it
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Print and display the planner in a visible spot (fridge or pinboard).
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At the start of each week, fill in dinners together as a family.
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Choose one new food of the week and encourage kids to try it multiple times.
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Track each taste using numbers, tallies, or stickers.
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At the end of the week, write down the favourite food of the week as a reflection.
Download your free Family Meal Planner
Our Family Meal Planner is completely free to download from our products page. Simply print, cut, and start using it today – or laminate it to use week after week.
Make dinner time calmer, more predictable, and a whole lot more fun.