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Quick Grocery List for 3 Days of Toddler Meals (Egg-Free & Mom-Approved)
- Kiera Laeka
- Sep 26
- 3 min read
Updated: Sep 27
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Feeding a toddler sometimes feels like a full-time job, doesn’t it? Between picky preferences, sudden food strikes, and the constant “what do I feed them next?” loop, it can get overwhelming fast. I’ve been there with my son, G, who also has an egg allergy—so keeping meals simple, healthy, and allergy-friendly is a must in my house.
That’s why I created this quick, ready-to-use 3-day grocery list and toddler meal plan. It’s designed to save time, take the guesswork out of shopping, and make mealtime a little less stressful (and a lot more doable).
Grocery List for 3 Days of Toddler Meals
To make shopping easier, I’ve organized everything you’ll need for this 3-day toddler meal plan into simple categories. Most of these items are staples you might already have on hand, and you can adjust quantities depending on your toddler’s appetite and your family’s needs.
Produce
Bananas
Blueberries (fresh or frozen)
Strawberries
Apples
Watermelon
Carrots (baby or whole for steaming)
Broccoli (2–3 heads or bags)
Sweet potatoes (2–3 medium)
Green beans (fresh or frozen - personally, I buy as much as I can frozen)
Spinach (fresh or frozen, 1 bag)
Stir-fry veggie mix (or separate: bell peppers, snap peas, carrots, onion)
Proteins & Dairy/Alternatives
Ground turkey (for quesadillas + meatballs)
If you don't want to make the meatballs, my son loves these!
Shredded cheese (or dairy-free alternative for quesadilla)
Chicken breast or tenders (for pasta + stir-fry)
Salmon fillet (1 lb or two smaller pieces)
Yogurt (regular or non-dairy alternative)
Grains & Pantry
Tortillas (for quesadillas)
Oats (for oatmeal)
Rice (white or brown)
Mini ravioli (fresh, frozen, or shelf-stable - these are our favorite!)
Marinara sauce (1 jar)
Waffles (frozen blueberry or make-ahead - I love these because they are egg-free)
Pasta (1 box, for one-pot chicken pasta)
Cheerios (or similar cereal - I actually buy the generic version from Publix)
Other
Olive oil or cooking spray (for cooking veggies & stir-fry)
Seasonings (salt, pepper, garlic, onion powder, Italian herbs—optional)
3-Day Toddler Meal Plan
Here’s how I take the grocery list above and turn it into three full days of easy, toddler-approved meals. Each day includes breakfast, lunch, dinner, and a snack, so you’re never left scrambling for ideas.
Day 1
• Breakfast: Banana pancakes (egg-free) + blueberries
• Lunch: Turkey & cheese quesadilla + steamed carrots
• Dinner: One-pot chicken pasta with broccoli
• Snack: Yogurt + fruit
Day 2
• Breakfast: Oatmeal with strawberries
• Lunch: turkey meatballs + broccoli
• Dinner: Salmon + mashed sweet potatoes + green beans
• Snack: Cheerios
Day 3
• Breakfast: Blueberry Waffle + apples
• Lunch: Mini ravioli with marinara + spinach
• Dinner: Chicken stir-fry with rice and veggies
• Snack: Watermelon
Allergy-Friendly & Toddler Tips
Every toddler is different, and if your little one has allergies like mine, you know how tricky mealtime can be. These simple swaps and tips help make the plan flexible for households with egg-free, dairy-free, or picky eaters.
Allergy-Friendly Swaps
Egg-Free: Use mashed banana, applesauce, or store-bought egg replacer in pancakes, muffins, or waffles.
Dairy-Free: Swap shredded cheese with dairy-free alternatives (like Daiya or Violife) and use almond/coconut yogurt instead of dairy yogurt.
Gluten-Free: Use gluten-free pasta, tortillas, and waffles if your toddler has sensitivities. My son doesn't have a gluten allergy, but I also try to swap for gluten-free when I can.
Picky-Eater Tips
Serve Familiar with New: Pair a “safe food” (like Cheerios, fruit, or a waffle) with a new one to reduce resistance.
Tiny Portions: Start with a tablespoon-sized portion of new foods—toddlers are less overwhelmed when plates don’t look too full.
Deconstruct Meals: Instead of serving stir-fry all mixed, place chicken, rice, and veggies in separate little piles so your toddler can explore each one. I also do this with taco salad (without the lettuce), and it works great!
Mom-Life Tips
Cook double portions of proteins (like turkey meatballs or salmon) and use leftovers for next day’s lunch.
Freeze the extra pancakes for a quick grab-and-reheat option.
Keep steamed veggies in the fridge for easy mix-ins with pasta or rice. This one is such a time saver as a solo mom.
Before You Go...
Want this plan in a printable format you can take to the store? I’ve created a free grocery list + meal plan PDF you can download and keep handy for meal prep days.
Feeding toddlers is never one-size-fits-all, but I hope this 3-day plan makes life a little simpler for you, or gives you fresh ideas. If you try it out, let me know which meals your little one loved most—I’d love to hear from you!
XO-
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