In my head, September 1st means it’s officially fall but in reality... I’m still waiting for the weather to get the memo (and still low key enjoying the pool days) 😂

But I am VERY ready for cooler mornings (esp with this baby bump getting bigger each week lol), cozy dinners, pumpkin everything, football weekends, and all the apple + cinnamon recipes... but until then, we’ll be doing a mix of things!

This week’s prep is definitely giving early fall, but still keeping things easy + fresh enough for these warmer days. I made a couple grab-and-go breakfasts/snacks, an easy pasta salad for lunches (just by making extra noodles during Sunday dinner prep), and prepped some veggies that I can pull out for lunchboxes (mainly bc I was already making them for dinner on Sunday so I just made extra!).

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If you try any recipes I’d love for you to leave me a review on toddlerdietitiantiff.com & TAG ME on insta! Your support means the world to me + helps Google show more mamas see the recipes too! Even a re-pin on your Pinterest board helps a ton🥹

First off, cheers to my first actual Costco haul since moving! The Costco is actually further away (which i guess is kinda a good thing lol) from us now, so we’re going back to our old habits of only one Costco haul at the beginning of the month. Here click HERE to see some things I grabbed or PIN IT!

pumpkin zucchini muffins – wanted to make a pumpkin muffin version for my families who don’t really cook with chickpeas and these turned out amazing! used a combo of oat + almond, but feel free to sub and use all oat flour for school friendly

pumpkin chia pudding – such an easy way to use up the rest of the pumpkin can so nothing goes to waste! i actually blended up a date in mine for sweetness and it turned out SO YUM

chickpea pasta salad – since i was making pasta on Sunday, I decided to just toss an extra box of noodles in to make this quick chickpea pasta salad! add protein with chicken nuggets, shrimp, salmon, grilled chicken, meatballs

roasted zucchini & carrot “chips – just crinkle cut 1 medium zucchini, 2 large carrots, then toss in 1 tbsp avocado or olive oil, ½ tsp garlic powder, ½ tsp paprika, and a pinch of salt + pepper

» Preheat oven to 425°F. Slice zucchini and carrots into thin rounds, toss with oil + seasonings, and spread in a single layer on a parchment-lined baking sheet. Roast for 20-25 minutes, flipping halfway, until tender with browned, slightly crisp edges. Carrots may need a few extra minutes depending on thickness.

Love love this air fryer / toaster oven so much!!!!

more of my favorite prep items:

& if you need some egg-free meal ideas, be sure to check out my blog post!

Upgrade your subscription to receive weekly meal plans + prep ideas (with full recipes + grocery list), toddler nutrition & picky eating tips to help reduce the mealtime overwhelm! Come join Tiff’s nourished table!

toddler lunch combos

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Literally my 3yo tried to sneak in a huge bag of candy because it had cartoons on it, so I swapped for halloween fruit snacks that I immediately put in the storage closet for halloween.

As a dietitian and toddler mom, I’m not anti-snack, anti-convenience, or anti-processed foods. I am pro:

• steady energy + fullness

• fewer sugar crashes

• bowel regularity (hellooo fiber!)

• easing the mom mental load

• meals that actually keep toddlers full + EATEN

So here’s my actual Costco shopping list. The things I buy over and over because they make feeding my family (and myself) SO much easier while focusing on:
✔️ more fiber
✔️ more protein
✔️ less added sugar
✔️ minimal prep
✔️ zero food guilt

And yes, I’ll show you how to pair it all so it actually works for real life!! You can even check out my IG post for visuals!

protein staples

• rotisserie chicken (or Kirkland chicken breasts) - shred for chicken salad, enchiladas, wraps, quesadillas, slow cooker buffalo chicken, or this slow cooker chicken tortellini soup

• eggs (love the boiled egg packs for a quick protein snack or addition to a meal)

• greek yogurt (love how creamy the full fat is) - make frozen yogurt bark, popsicles, smoothies, banana popsicles, yogurt bowls, yogurt bagels, add into muffins or waffles

• cottage cheese (reminder to blend that baby up when you get home!) - cottage cheese muffins or waffles/pancakes for a protein packed breakfast, blend into a “cream cheese spread or “icing”

• A2 whole milk or they now have the ultra-filtered 2% milk with less sugar + more protein if you’re trying to increase your protein as a mommy - love using for smoothies

• wild salmon (fresh or frozen) or the canned salmon to make salmon patties with

• ground turkey & beef - tacos, spaghetti, meatballs, homemade burgers, chili

• Kirkland grass-fed burgers (frozen) - super easy to just slap on the grill for burger bowl night!

• chuck roast - love for carnitas tacos, enchiladas, taco bowls

• nitrate-free turkey meat - for sandwiches, snack plates, turkey roll-ups

• Amylu breakfast sausage or chicken links - love for a quick breakfast protein or making these pigs in a blanket!

• black bean or lentils - to make black bean brownie bites, black bean burger patties, chili, taco soup, mashed into a quesadilla, lentil muffins, black bean hummus

• tofu (organic, firm) - will make tofu fries and pair with a dip, can crumble into spaghetti sauce or chili

• Kevin’s ready made meals - SO easy for quick mom lunches or solo dinners

• Grassfed Sous Vide sliced beef - can throw in rice + veggie bowls or make a wrap/sandwich

• meat sticks - my husband loves Chomps but tbh I think they’re a little spicy so I prefer the Archer or the New Primal, Snack Mates brand

• Safe Catch tuna packs - for tuna salad or a tuna macaroni bake

• Jones Dairy Farm chicken sausage - easy breakfast protein that isn’t eggs!

• Sous vide grass-fed sliced beef

• The New Primal snack mates meat sticks - slice in half length wise for littles

fiber-rich complex carbs

• berries - literally every kind lol blueberries, blackberries, raspberries, strawberries! they also have great frozen berry selection

• One Degree sprouted oats - love for overnight oats, oatmeal, blending into baked goods, oatmeal waffles

• quinoa or brown rice or jasmine rice (love the instant packets for quick cooking)

• whole-grain bread or sprouted grain bread (they even have a great sourdough loaf)

• Banza chickpea or lentil pasta (for extra fiber + protein + iron) or Explore Cuisine edamame pasta

• sweet potatoes or mini golden potatoes - love using my crinkle cutter on these

• frozen mixed veggies (love the pura vida or tattooed chef)

• Siete almond flour tortillas - for quesadillas, enchiladas, tacos, wraps, smash burgers, even tortilla “apple pies”

• MadeGood Granola Minis

• Kodiak Cakes power cakes mix - cottage cheese pancakes or pancake muffins

• Stonefire mini naan dippers - diy pizza lunchable, spreading cream cheese on

• Dave’s killer bread or One Mighty Mill or Food for Life ezekiel sprouted grain

healthy fats (for fullness + vitamin absorption)

• avocados or Wholly Avocado cups - for smoothies, chocolate whip, or avo toast

• Chosen Foods avocado oil + spray

• 100% Italian olive oil for low heat cooking and adding into baked goods

• Kirkland grass-fed butter - literally the best butter and best bang for your $

• nut or seed butter (they even have a great mixed nut butter!)

• big bag of chia seeds - chia pudding, overnight oats, making chia jam, adding into muffins

• hemp hearts (basically protein sprinkles)

convenience snacks

• applesauce or Kirkland fruit/veg pouches

• cheese sticks, babybel cheese rounds, or mozz balls

• hummus cups

• mini guacamole cups - use as dips or spreads

• roasted chickpea & edamame snacks - for older toddlers/kids based on chewing ability

• whole-grain crackers (love Siete brand)

• Amara smoothie melts - a toddler FAVORITE, can make a tod trail mix with dry cereal + melts + freeze dried fruit

• Smash chia jam - pb/sunbutter & jam sandwiches, cream cheese roll ups, french toast, crepe filling, stirring into oatmeal or yogurt, swirling into yogurt bark

• Harvest snaps pea crisps - can even use as a vehicle for more nutrition with hummus, yogurt ranch, or guac!

• Hippeas chickpea puffs

• freeze dried fruit (strawberries or the mixed box) - for dipping into yogurt, crumbling as “sprinkles”, using for frozen yogurt bark

• Tractor Wheels

• YUMI bars

• That’s It fruit bars

• Simple Mills crackers

• Bare apple chips

• Whisps cheese crisps

• Pirate’s booty cheddar puffs

• Stonyfield organic kids yogurt pouches

• fruit cup - packed in 100% fruit juice for no added sugar

• Solely fruit jerky - can cut up into bites for a tod trail mix or snack cup

• frozen smoothie blend - love adding greek yogurt into this for protein

• Siete crackers - the seed blend is softer for younger tods!

• Seven Sundays cereal

frozen foods and meal helpers

• Kirkland Signature Frozen Organic Blueberries

• Kirkland Signature Three-Berry Blend

• Clovis Farms Organic Super Smoothie Mix

• Pura Vida Fire-Roasted Vegetable Melange

• Tattooed Chef Organic Riced Cauliflower Stir Fry

• Kirkland Signature Normandy-Style Vegetable Blend

• Kirkland Signature Organic Broccoli Florets

• Kirkland Signature Stir-Fry Vegetable Blend

• Wholly Avocado Smashed Avocado Cups

• Kirkland Signature Frozen Wild Salmon

• Trident Seafoods Alaska Salmon Burgers

• Just Bare Lightly Breaded Chicken Breast Chunks

• Kirkland Signature Lightly Breaded Chicken Breast Chunks

• Amylu Chicken Meatballs

• Rao’s Eggplant Parmesan

• Milton’s Roasted Vegetable Cauliflower Crust Pizza

• Brazi Bites Cheese Bread

• Red’s Egg’Wich Turkey Sausage Sandwiches

• Veggies Made Great Spinach Egg White Frittatas

If you want done-for-you snack & meal ideas that follow this exact approach, that’s what I share every week inside my paid Substack 💛 be sure to SUBSCRIBE for more!

Find more strategies HERE when you join my Nourished Littles program and we uncover what’s actually been holding you + your toddler back from increasing variety in their diet!

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easy balanced meal pairings

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Somehow we’re heading into SEPTEMBER next week?! Which means in my brain it’s officially acceptable to start adding pumpkin to everything (right?!)... even if it’s still 100 degrees outside here in Texas lol.

These transition between seasons can feel a little odd because you’re ready for the cozy fall recipes, but it’s also still pretty warm outside and feeling like summer / back to school season. Soo I decided to mix it up!

We’ve got pumpkin chickpea muffins + pumpkin energy bites starting to sneak in, but we’re still using plenty of zucchini, peaches, fresh salads, bowls, and easy lunches.

And here’s your little reminder as we head into a new month: you don’t have to completely change the way your family eats just because the season changes.

Keep the meals your family already loves and simply start rotating in seasonal foods alongside them.

Add pumpkin to muffins. Grab pears or apples instead of berries one week. Roast some squash alongside a familiar dinner. Let your toddler help pick out a new fall fruit or veggie at the store.

Those little exposures count! Okay, let’s get into this week’s meals 👇🏼

WEEKLY RECIPE ROUND UP!

favorite cherry smoothie - since it’s still fricken HOT in Texas, we’ve been having all the smoothies (if you can’t tell by the meal plan) for our mid-morning snack!

crispy beef broth bowls - didn’t think these would be a request on my IG stories, but they also are so yummy that I wanted to share!

click HERE for my favorite stainless steel bear plates

yogurt mini muffins - literally SO easy and yum! basically like little bites muffins

spinach yogurt smoothie - perf for after park play or even a breakfast addition!

toddler daycare lunch ideas - some easy ways to pack your kiddos lunches & 20+ ideas on what to put in there!

on the menu this week:

BREAKFAST – pumpkin chickpea muffins for our first little taste of fall (or you could make this pumpkin bread/muffins or the pumpkin pancakes I linked below), pb bagels with yogurt parfaits for an easy breakfast that takes basically no prep, and egg, zucchini + cheese breakfast quesadillas for a savory option

Pumpkin Pancakes

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SNACKS – yogurt, granola + berry snack boxes, pumpkin chocolate oat energy bites, and peach banana date smoothies for an easy way to use up those end-of-summer peaches

LUNCH – greek pitas with grilled chicken, deli turkey, or meatballs (make them mini with naan dippers!), shredded chicken salad snack boxes, and chicken pesto wraps with cheese + veggie snack boxes

DINNER – zucchini pesto tortellini with your protein of choice + a side salad, roasted veggie quinoa bowls with your favorite protein, beef broth bowls or a chicken teriyaki bowl, and steak or chicken with sweet potato + zucchini fries

SWEET – chocolate chip zucchini oat cookies bc we're using up that summer zucchini until the very end!!

And if you’ve been wanting more than just the meal plan, actual step by step help to feel confident feeding your toddler, support their growth, help them explore new foods, & get UNSTUCK from your current same 5-10 food rotation…

Click HERE to work with me!

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I hope you had a great weekend!! We’re heading into the last week of august which honestly feels wild?! Today was our first day back at Mother’s Day out and wow how nice to have a couple hours of silence :’) but I’m def making sure I have everything laid out and ready to grab and go in the morning!

This week I kept prep pretty cozy + simple. I wanted a breakfast we could grab quickly, a dinner (or lunch) that would give us plenty of leftovers, and one snack mixture that I could turn into two completely different things because THAT is the kind of meal prep efficiency we’re here for right?? 🙌🏼

Remember: you don’t need seven breakfasts and five homemade snacks waiting in your fridge. Even prepping 2-3 things that solve your busiest moments of the day can make the week run so much smoother!

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If you try any recipes I’d love for you to leave me a review on toddlerdietitiantiff.com & TAG ME on insta! Your support means the world to me + helps Google show more mamas see the recipes too! Even a re-pin on your Pinterest board helps a ton🥹

blueberry cottage cheese muffins – soft, freezer-friendly, and an easy breakfast or snack with a little protein boost from the cottage cheese (even topped with a blended cream cheese + chia jam!)

white bean chicken chili – an easy family dinner packed with chicken + beans that also gives us leftovers for lunches (can turn into quesadillas, enchiladas, taquitos)

cornbread greek yogurt muffins – because chili obviously needs cornbread and these are easy for little hands and can double as a lunchbox side later in the week (add some cheese or even shredded zucchini for a savory muffin option!)

cottage cheese cheesecake bites – I used half of my sunbutter energy bite mixture to make little crusts, topped them with the cottage cheese cheesecake filling, and chilled them for an easy snack/treat

sunbutter “wagon wheels” – then instead of making another recipe, I took the OTHER half of that exact same energy bite mixture and shaped it into little wagon wheels for snacks

more of my favorite prep items:

french toast waffle sticks - so easy to whip up and a great way to get some eggs into bellies!

banana yogurt pops - my favorite “feels like dessert” snack that’s literally as easy as freezing yogurt with a popsicle stick

pantry with snacks - pea crisps, freeze dried fruit, pretzels, Hippeas chickpea puffs, trail mix, tractor wheels + oatmeal bars, Amara smoothie melts, peanut butter puffs, Skout bars

& if you need some egg-free meal ideas, be sure to check out my blog post!

Upgrade your subscription to receive weekly meal plans + prep ideas (with full recipes + grocery list), toddler nutrition & picky eating tips to help reduce the mealtime overwhelm! Come join Tiff’s nourished table!

toddler lunch combos

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Whoop, we made it home from our long ole drive to Florida for fam beach trip and lemme tell you…I am SO ready to get back into the swing of things, clean out my fridge, and restock on fresh produce, easy protein items, and honestly just excited to cook at home vs eat out?!

And in case you were wondering, no - I’m not a “prep everything” “make everything homemade” mom on every trip, at least not while being pregnant with two toddlers lol. BUT, I did aim to bring more nourishing snack options, make sandwiches or snack plates for lunch, and cook a simple breakfast (banana pancakes + eggs + fruit) every day to help save some $$

And honestly, that’s kind of my approach to feeding my family on vacation in general: pick a few things that make sense to prioritize and let the rest be flexible!!

We ate out. The kids (and myself lol) had plenty of snacky foods. Meals weren’t always balanced. We ate at different times than we normally do. And that’s okay!

Vacation is such a good reminder that our kids’ nutrition isn’t determined by a few days or even a week of eating differently than they do at home.

Now that we’re back, I’m not trying to “make up for” anything we ate on vacation either. I’m just getting back to our normal rhythm: regular meals + snacks with less packaged items, plenty of produce, easy proteins, foods we enjoy, and some home-cooked meals that I’ve honestly been cravinggg/

So if you’re coming home from summer travel too, you don’t need a reset, cleanse, or a fridge full of perfectly meal-prepped food.

Just get back to your normal routines. Restock a few staples. Wash some fruit. Prep one breakfast if it’ll make your mornings easier. And move on because truly, it’s not “that deep”

WEEKLY RECIPE ROUND UP!

mini pizzas with greek yogurt dough - so easy and perfect for prepping for school lunchboxes!

cinnamon cottage cheese toast - literally SO easy and yum! reminds me so much of my favorite 90s cinnamon sugar toast breakfast as a kid

spinach yogurt smoothie - perf for after park play or even a breakfast addition!

toddler daycare lunch ideas - some easy ways to pack your kiddos lunches & 20+ ideas on what to put in there!

Click HERE to shop my toddler snack list!

on the menu this week:

BREAKFAST – cinnamon pear baked oatmeal or protein waffles for easy prep-ahead mornings. Pair with greek yogurt or cottage cheese + fruit, eggs + avocado, chicken sausage + berries, or nut/seed butter + banana on the side

SNACKS – cherry blueberry smoothies, edamame snack plates, or chocolate-stuffed raspberries + a yogurt pouch

LUNCH – mini pizza + clementine boxes, leftovers because we're keeping things EASY this week, or turkey avocado wraps (deconstructed for littles if needed) + fruit kabobs

DINNER – zucchini meatballs + roasted potatoes, hummus pasta, black bean stuffed sweet potatoes with corn + avocado salad, and chicken caesar skewers + butternut squash fries

SWEET – no-bake strawberry cheesecake for an easy sweet treat this week

And if you’ve been wanting more than just the meal plan, actual step by step help to feel confident feeding your toddler, support their growth, help them explore new foods, & get UNSTUCK from your current same 5-10 food rotation…

Click HERE to work with me!

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We finally were able to take our family beach trip, so this week I’m not necessarily “prepping” but obvi I wanted to share some ideas with y’all! This week I wanted to do another one of the easy snacks I make when I don’t feel like prepping/cooking, bc let’s be real…when we get home on Thursday I def won’t feel like cooking much LOL

If you’re in a busy season too maybe moving, traveling, starting a new job, gearing up for back to school, or simply feeling overwhelmed. I hope this reminds you that meal prep doesn’t have to be complicated to be helpful! Literally just washing fruit and reorganizing your snack drawers can be SO helpful!

fave packaged snacks

tap for easy snack grab options!

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If you try any recipes I’d love for you to leave me a review on toddlerdietitiantiff.com & TAG ME on insta! Your support means the world to me + helps Google show more mamas see the recipes too! Even a re-pin on your Pinterest board helps a ton🥹

my favorite prep staples:

snack packs! - love having prewashed produce already divided up to just grab & serve. I like to build snack boxes with one produce + one protein/fat + one crunchy item!

Some of our favorites:

• strawberries + cheese cubes + crackers

• blueberries + edamame + pretzels

• cucumbers + hummus + pita chips

• snap peas + cottage cheese ranch + cheddar crackers

• apple slices + peanut butter + pretzels

• kiwi + yogurt + granola

• grapes (cut) + turkey rollups + crackers

• mandarin oranges + sunflower seeds (for older kids) or sunflower butter + cereal

• carrots + guacamole + crackers

• raspberries + cottage cheese + graham crackers

cottage cheese blueberry muffins - literally mix the few ingredients in a bowl and then pour in a mini muffin pan and BAM

sunbutter energy bites - if you don’t feel like rolling into balls then just press into a pan!

apple fritter cookies - if you use a food chopper then everything can mix right into the container! drizzled yogurt on top for “icing”

avocado fudge pops - literally SO easy to make and it’s insane how creamy the avocado makes these feel!

strawberry yogurt bark - so easy and so yummy! it does tend to get a little messy when melting, so my rec is to eat it outside lol

banana yogurt pops - the easiest snack to prep for the week and so many ways to change it up! drizzle pb, mini chocolate chips, chia jam drizzle, crushed freeze dried fruit, sprinkles, anything!

perfect bar dupe - only 4 ingredients and come together all in one bowl!!

blueberry chia jam - i swear once you make it you’ll see just how easy it is to make your own jam/jelly at home!! plus getting a dose of fiber and omegas?!

Upgrade your subscription to receive weekly meal plans + prep ideas (with full recipes + grocery list), toddler nutrition & picky eating tips to help reduce the mealtime overwhelm! Come join Tiff’s nourished table!

some easy lunch combo ideas

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We’re officially in that mid-august, back-to-school stretch where everyone is trying to figure out their new normal again! New wake-up times, getting everyone out the door, packing lunches, after-school hunger, earlier bedtimes... it’s a LOT (but low key feeling kinda nice to get back in the groove again??)

And if your little one just started daycare, preschool, or school, you may also notice their eating looks a little different right now! Maybe their lunchbox is coming home practically untouched. maybe they’re suddenly STARVING the second they get in the car. or maybe dinner is happening during a full-on end-of-day meltdown 😅

Tip of the week: expect appetites to shift when routines shift!

Our littles are adjusting to so much right now. they’re distracted at lunch, eating in a new environment, figuring out new schedules, and using a ton of energy throughout the day.

A few things that can help:

– pack at least 1-2 foods you know they typically eat alongside anything newer
– don’t stress if the lunchbox comes home with food in it
– have an easy balanced snack ready for after school/daycare
– keep dinner simple, especially during these first few weeks
– try not to pressure them to eat more at home just because “you barely ate lunch!”

Give everyone a little grace while routines settle in. You don’t have to solve every eating hiccup immediately. keep offering food consistently, stay neutral, and let your little one find their new rhythm.

And as always, this week’s plan is here to take one thing off your mental load 💛

WEEKLY RECIPE ROUND UP!

cinnamon cottage cheese toast - literally SO easy and yum! reminds me so much of my favorite 90s cinnamon sugar toast breakfast as a kid

cinnamon apples - idk if you’ve made cinnamon apples before, but they are literally the EASIEST! just toss some butter + cinnamon + apples (optional vanilla) in a pan

toddler daycare lunch ideas - some easy ways to pack your kiddos lunches & 20+ ideas on what to put in there!

white bean mac and cheese - if you have a mac & cheese lover then you’ve gotta try this!

^^^ favorite crinkle cutter!

Click HERE to shop my toddler snack list!

on the menu this week:

BREAKFAST – pigs in a blanket made with greek yogurt dough + watermelon fruit salad for a fun savory option, pb&j baked french toast for an easy prep-ahead breakfast, and strawberry lemon pancakes + a strawberry cauliflower smoothie

SNACKS – berry coconut froyo, no-bake apple oat bars, and a turkey stick + hummus snack plate for easy options to have ready when those after-school munchies hit

LUNCH – cold orzo or pasta salad with corn + zucchini and optional chicken, greek yogurt chicken salad with a cucumber + cracker snack plate, and turkey avocado sandwiches with parmesan carrots

DINNER – creamy broccoli orzo + glazed salmon, slow cooker shredded beef bowls, lentil or bean tomato soup + grilled cheese, and lemon garlic chicken + veggies all made on one sheet pan

SWEET – warm apple crisp with yogurt on top for an easy little end-of-summer treat

And if you’ve been wanting more than just the meal plan, actual step by step help to feel confident feeding your toddler, support their growth, help them explore new foods, & get UNSTUCK from your current same 5-10 food rotation…

Click HERE to work with me!

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Whether it’s through Instagram DMs, my coaching programs, or question boxes, I start noticing patterns. And tbh, most parents are worried about the same handful of things.

So I thought it’d be fun to start a little series where I answer some of the questions I get asked most often as a toddler dietitian?!

If you’ve ever wondered one of these yourself, I promise you’re not alone. And if there are any questions you’d like me to include in future posts, then drop them in the comments section!

So here’s part two of our most-asked toddler feeding questions series! If you missed part one, I covered protein needs, picky eating, dinner struggles, and the hidden veggie debate go check that one out first 🤎

1. “My toddler barely eats… maybe one or two bites a day. Is something wrong?”

This one genuinely worries parents and I completely understand why. But before you spiral - a toddler who takes a few bites and calls it a day is incredibly common, especially between ages 1 and 3.

Here’s why: after the rapid growth of the first year, toddler growth genuinely slows down, which means their appetite slows down with it. Their bodies are self-regulating. What looks like “barely eating” to us is often their intake matching their actual needs.

The most important indicator isn’t what’s on the plate it’s whether they’re growing along their curve, energy levels, staying active, and hitting their milestones. A toddler who is energetic and growing is usually doing way better than their plate suggests 😂

That said, there are a few things worth looking at if low intake feels consistent and I’m breaking those down in the paid section below!

2. “My toddler is obsessed with their bottle and refuses a cup. Help.”

Ohhh, the bottle transition. One of the most emotionally charged toddler feeding moments, and nobody talks about it enough. My first loved his bottle and my second honestly never took a bottle bc she just preferred the tatas more :’)

The AAP recommends transitioning away from the bottle by 12-18 months, and I know that sounds early and also slightly impossible if you’re in it right now!!

Here’s the thing though: prolonged bottle use (especially at bedtime) is associated with tooth decay, overconsumption of milk, and decreased appetite for food - so it’s genuinely worth working on, even when it’s hard.

^ love these toddler transition cups to help them learn how to drink from a cup without completely spilling it everywhere!

^ spoutless 360 cup for cup transition!

3. “How do I handle sugar and sweets without making it a bigger deal than it needs to be?”

This is one of my favorites to answer because the answer is probably not what you’d expect from a dietitian. Making sweets forbidden almost always backfires.

When we put food on a pedestal (when dessert becomes the reward and vegetables become the obstacle) we accidentally make sweets MORE appealing and everything else less appealing. Research consistently backs this up.

The 2020-2025 Dietary Guidelines recommend no added sugar for children under 2, and less than 10% of total daily calories from added sugar for children over 2 (the 2025-2030 Dietary Guidelines say “no added sugars are recommended” for ages under 10, but tbh that’s a bit unrealistic esp if they’re going to daycare/school). Ideally the goal is as minimal added sugars as possible, but to not stress or freak out if they have a little added sugar…bc at the end of the day what’s served 80-90% of the time is what creates healthy habits.

4. “My toddler loved something last week and now refuses to touch it. Do I have to make 10 different things?”

Please don’t become a short order cook! That’s the quickest way for your toddler to get stuck eating the same rotation of foods.

Loving a food one day and refusing it the next is called food jags, and it is completely developmentally normal for toddlers. Their preferences are genuinely inconsistent. It’s not personal or manipulation. It’s just how their brains work right now!

Remember: your job is deciding what, when, and where food is offered. Your child’s job is deciding whether and how much to eat.

Repeated, low-pressure exposure is what helps expand variety over time - not forcing bites or taking favorite foods away. Try offering with a preferred food + novelty to engage them in the new food!

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5. “My toddler has food allergies. How do I make sure they’re still getting everything they need?”

Food allergies add a real layer of complexity to toddler feeding and I see you, allergy mamas! IT’S HARD!

First, the reassuring part: toddlers can absolutely meet all of their nutritional needs with food allergies. It just requires a little more intentionality about swaps. Most toddler feeding challenges are incredibly normal.

If your toddler is dairy free, then check out my blog post over dairy-free calcium foods and if your toddler is egg free then check out my blog post over my fav egg free foods!

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1. If it feels like your toddler barely eats...

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Nothing crazy over here this week, just a handful of easy foods that I know we’ll actually eat and that I can mix + match throughout the week for breakfasts, snacks, lunches, and dinners.

That’s always my goal with these preps: not to have every single meal planned out, but to give myself a little head start so when everyone is hungry, I already have a few things to grab from.

Here’s what i prepped this week 👇🏼

tap for easy snack grab options!

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If you try any recipes I’d love for you to leave me a review on toddlerdietitiantiff.com & TAG ME on insta! Your support means the world to me + helps Google show more mamas see the recipes too! Even a re-pin on your Pinterest board helps a ton🥹

cinnamon apples - soft, buttery apples cooked with cinnamon + vanilla that we can add to oatmeal, overnight oats, yogurt, pancakes, or eat straight from the fridge (love storing in THESE glass jars)

overnight chia oats - one of the easiest breakfasts to make the night before and grab in the morning will top with the cinnamon apples and pumpkin seeds!

banana peanut butter donuts - egg-free, soft, and perfect for breakfast, snacks, or packing into daycare lunches

» used THIS donut pan!

shredded BBQ chicken - an easy protein i can use for sandwiches, quesadillas, bowls, baked potatoes, or quick dinner plates

• 1½-2 lbs boneless skinless chicken breasts or thighs

• 1 cup BBQ sauce

• ½ tsp garlic powder

• ½ tsp onion powder

• splash of water or broth, if needed

Add everything to the slow cooker and cook on LOW for 4-6 hours or HIGH for 2-3 hours, until the chicken reaches 165°F and shreds easily. Shred with two forks and stir back into the sauce.

Ways to use it: quesadillas, sandwiches, baked sweet potatoes, rice bowls, pizzas, or simple snack plates.

parmesan spaghetti squash - an easy veggie side that pairs with basically any protein and can also be mixed with pasta for littles

• 1 medium spaghetti squash

• 1 tbsp olive oil or butter

• ¼ cup grated Parmesan

• ½ tsp garlic powder

• Black pepper, optional

Cut the spaghetti squash in half lengthwise and scoop out the seeds. Brush with olive oil and place cut-side down on a lined baking sheet. Roast at 400°F for 35-45 minutes, or until easily pierced with a fork. Let cool slightly, then scrape into strands with a fork and toss with butter or olive oil, Parmesan, and garlic powder.

For littles: Cut the long squash strands into shorter pieces before serving. You can also mix it half spaghetti squash + half regular noodles for an easy way to introduce it!!!

more of my favorite prep items:

copycat perfect bars - but without all the added sugar! can totally make nut-free for daycare/school

mcgriddle muffins - sausage and cheese pancake muffins that are so yum & easy!

cottage cheese egg cups - packed with protein and perfect for quick breakfasts or lunches (obsessed with these Caraway dupe glass containers)

banana yogurt pops - my favorite “feels like dessert” snack that’s literally as easy as freezing yogurt with a popsicle stick

pantry with snacks - pea crisps, freeze dried fruit, pretzels, Hippeas chickpea puffs, trail mix, tractor wheels + oatmeal bars, Amara smoothie melts, peanut butter puffs, Skout bars

Upgrade your subscription to receive weekly meal plans + prep ideas (with full recipes + grocery list), toddler nutrition & picky eating tips to help reduce the mealtime overwhelm! Come join Tiff’s nourished table!

toddler lunch combos

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I hope you had a great week and maybe getting ready for daycare/school to start back up?? Even though all I’m seeing is literally Halloween things in Target…like how?! I feel like this is the time of the year when we can get a little more in routine with meals, yet it still feels like it’s all we’re thinking about and planning

What are we having for breakfast? What am i packing for lunch? Do we have snacks? And then somehow we’ve also gotta have dinner planned!

So tip of the week: pick a few foods to prep, not an entire week of meals but items that ACTUALLY HELP you

You don’t need a fridge full of perfectly portioned containers to make weekdays easier. I like thinking about what 2-3 things will actually take some work off my plate or even leaning into pre-cut items or frozen items to help!

Maybe that’s:

– one breakfast you can grab from the freezer
– one snack that’s already made
– washed + cut fruit
– a batch of rice or quinoa
– one protein you can repurpose a few ways

Even 20-30 minutes of intentional prep can make such a difference when you’re trying to get everyone out the door in the morning or dinner on the table after a long day.

And this week’s plan is PERFECT for that because we’re intentionally using leftovers (feel free to cut out 1-2 dinners depending how many leftovers you have), prepping breakfasts and snacks, and turning simple ingredients into completely different meals.

Here’s what’s on the menu 👇🏼

WEEKLY RECIPE ROUND UP!

cottage cheese queso - literally SO easy to make and one that could be lunch, dinner, or a snack!

homemade yogurt drink - if you have the Chobani yogurt drinks or your toddler loving the mini yogurt drinks, I bet y’all will love these!

toddler daycare lunch ideas - some easy ways to pack your kiddos lunches & 20+ ideas on what to put in there!

white bean mac and cheese - if you have a mac & cheese lover then you’ve gotta try this!

on the menu this week:

BREAKFAST – carrot cake breakfast bars for an easy prep-ahead option, apple oat pancakes you can make once and freeze, and a dutch baby pancake with berry parfaits for a fun way to switch up the usual pancake morning

SNACKS – no-bake seed cookies for an easy school-friendly option, blueberry cobbler smoothies, and greek yogurt + pb yogurt spread over rice cakes for a little crunch

LUNCH – pb&j skewers with carrot fries, taquitos using leftover shredded chicken, hummus & veggie quesadillas, and tofu fries for another easy finger-food option

DINNER – slow cooker chicken stuffed sweet potatoes with green beans, cheesy chicken fajita skillet with black bean rice bowls, beef & edamame noodles, sweet potato turkey quinoa skillet, and one pot spinach orzo with chicken sausage.

SWEET – chocolate chip & pb cookie skillet served warm with yogurt for dipping or dolloping on top

VEGETARIAN DINNER OPTIONS – swap the shredded chicken for black beans or chickpeas in the stuffed sweet potatoes, make the fajita skillet with black beans, tofu, or extra veggies, swap the beef for crumbled tofu or mushrooms in the edamame noodles, use lentils or black beans in the sweet potato quinoa skillet, and replace the chicken sausage in the spinach orzo with white beans, chickpeas, or veggie sausage

DAIRY FREE – use your favorite dairy-free yogurt for parfaits and snacks, swap cheese for a dairy-free alternative or avocado/hummus in quesadillas and fajita bowls, and use dairy-free milk, butter, or cheese wherever needed in the breakfast bars, pancakes, or orzo

and if you ever need any substitutes due to allergies or other reasons, never hesitate to message me!!!

^^^ favorite crinkle cutter!

Click HERE to shop my toddler snack list!

And if you’ve been wanting more than just the meal plan, actual step by step help to feel confident feeding your toddler, support their growth, help them explore new foods, & get UNSTUCK from your current same 5-10 food rotation…

Click HERE to work with me!

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But breastfeeding doesn’t have to end after those first few months or even after the first year.

For many families, breastfeeding continues well into toddlerhood. And despite what you may hear from well-meaning friends, family members, or strangers at the grocery store, that’s completely normal.

In fact, both the American Academy of Pediatrics (AAP) and the World Health Organization (WHO) support breastfeeding for 2 years and beyond, for as long as it’s mutually desired by both parent and child, alongside the introduction of complementary foods around 6 months.

As both a pediatric dietitian and a mom, I want to share a few things I wish more parents knew.

Breastmilk doesn’t suddenly “lose its nutrients.”

One of the biggest myths I hear is that breastmilk becomes “just water” or “just comfort” after a baby’s first birthday. That’s simply not true.

Breastmilk continues to provide:

• Healthy fats

• Protein

• Vitamins and minerals

• Antibodies and other immune-supporting components

• Comfort and connection

As toddlers grow, breastmilk becomes just one part of their overall diet - it doesn’t stop providing value just because they’ve had a birthday!!

A breastfeeding toddler still needs balanced meals.

By around one year of age, most of your child’s calories and nutrients should come from solid foods, while breastfeeding can continue to provide nutrition, comfort, and immune benefits.

That doesn’t mean you have to stop breastfeeding or not encourage solid food intake. Instead, think of breastmilk as something that complements your toddler’s diet rather than replaces it.

Aim to include a variety of foods throughout the day, such as:

• Protein-rich foods

• Fruits and vegetables

• Whole grains

• Healthy fats

• Calcium-rich foods

Over time, these foods become your toddler’s primary source of nutrition while breastfeeding can continue in whatever way works best for your family.

My favorite breastfeeding essentials as a mom of 2 (+ baby 3 otw)

I've learned that you don't need every breastfeeding gadget on the market. After nursing two babies + still nursing a toddler lol (and getting ready to welcome our third!), these are the items I've reached for over and over again.

• a supportive nursing pillow - especially in those early weeks when you’re both learning. It helps bring baby up to you, supports a comfortable latch, and saves your neck, shoulders, and back during long feeding sessions

  

• a large leak-proof water bottle (in case littles knock it over lol) - breastfeeding always seems to make me so thirsty (which I wonder why?? we’re literally making so much liquid gold for our little)! Keeping a big water bottle nearby made it so much easier to stay hydrated throughout the day

• breastfeeding cart or bedside basket (or multiple depending on how your house is laid out) - I kept mine stocked with snacks, water, burp cloths, nipple balm, nursing pads, my phone charger, headphones, and a good book or Kindle (if you’re a reader). I also love keeping stickers, magnetic tiles, and different toys that my toddler can play with while I nurse - this saved me SO MUCH in the transition of 1-2!!!!

  

  ^^ something like this where the baskets can be taken out and moved around! or literally just grabbing a basket you already have laying around to use

• a good pumping bra (if you’re pumping) - whether you're exclusively pumping, pumping at work, or building a small freezer stash, a comfortable hands-free pumping bra can make a huge difference

• flowy clothing - bc I’d much rather lift up my shirt than put on a whole cover to cover up

• allllll the snacks!!!!

Tips for introducing solids while breastfeeding

Whether you’re just starting solids or have a toddler who still loves to nurse, these tips can help support both breastfeeding and your child’s nutrition.

1. Breastmilk is still important but so is food!

Around 6 months, solid foods are introduced to complement breastmilk, not replace it. Continue breastfeeding on demand while gradually introducing a variety of textures, flavors, and foods.

As your little one approaches their first birthday, solid foods gradually become a larger part of their overall intake while breastmilk continues to complement their diet.

2. Focus on iron-rich foods early

Around 6 months, babies’ iron stores begin to decrease, making iron one of the most important nutrients to prioritize. Tap HERE to view my full list of iron rich foods for toddlers!

Some great options include:

• Shredded chicken or beef

• Salmon

• Eggs

• Lentils

• Beans

• Tofu

Pair these foods with vitamin C-rich fruits or vegetables like strawberries, oranges, kiwi, tomatoes, or bell peppers to help increase iron absorption.

3. Let milk and meals work together.

As your baby gets older, especially after about 9-12 months, solid foods begin contributing more of their nutritional needs.

If your baby or toddler seems too full to eat meals, try offering solids before breastfeeding at some meals to encourage a bigger appetite while still allowing breastfeeding to remain part of your routine.

Here are some example breastfeeding + solids schedules if you find these helpful!!

Remember: Every baby is different! These are simply examples to show how breastfeeding and solid foods can work together. Some babies nurse more often, some less. Follow your baby’s hunger and fullness cues and adjust based on what works for your family.

Keep reading if you’re a paid subscriber, and if you have any questions or would like more content on this then lemme know!!

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I know a lot of us are starting to think about getting back into the daycare and school routine, and I’m low key excited to have more of a schedule (even though mine is every changing with a husband on shift work lol).

But after a summer of slower mornings, vacations, snacky lunches, and less structure, it can feel like a lot trying to jump back into packing lunches, getting everyone out the door, and figuring out what to feed everyone!

If you’re feeling that way, here are a few things that always help me ease back into the routine:

✨ don’t try to prep everything - pick one breakfast, one snack, and one lunch item to start (or just literally pick ONE item and focus on the area that’s the biggest struggle - for me it’s not really wanting to cook every morning)

✨ stock your freezer with a few grab-and-go options like pancakes, muffins, or waffles

✨ wash your fruit as soon as you get home from the grocery store, future you will thank you (even go ahead and cut some up if that helps too!)

✨ keep lunches simple, they don’t need to look different every day to be balanced

✨ start practicing the morning routine a few days before daycare or school starts, it makes that first week feel so much smoother for everyone

This week’s prep is full of some of our favorite grab-and-go breakfasts, lunchbox-friendly snacks, and easy staples that help make those busy mornings just a little less hectic. 🙌🏼 Then really trying to utilize dinner leftovers from the weekly meal plan!

tap for easy snack grab options!

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If you try any recipes I’d love for you to leave me a review on toddlerdietitiantiff.com & TAG ME on insta! Your support means the world to me + helps Google show more mamas see the recipes too! Even a re-pin on your Pinterest board helps a ton🥹

here’s what i prepped this week:

blueberry banana muffins (with added zucchini!) - turned these into mini muffins and donuts for breakfast or snack option! love warming and smearing some butter on the inside, or turning into “cupcakes” by smearing yogurt on top

cottage cheese pancakes - we have been LOVING these and you can totally turn into pancake tacos or quesadillas for a fun breakfast or lunch! they’re like the crepini protein pancake dupes, so they’ll be thin pancakes

homemade yogurt drinks (with added chia bc duh) - if you love the Chobani yogurt drinks, then here’s your sign to just mix up some yogurt + milk + fruit and save some $

chickpea cookie dough bars (or turn them into bites) - such an easy snack that’s packed with fiber, iron, and protein (and feels like a treat hehe)

cottage cheese egg cups - packed with protein and perfect for quick breakfasts or lunches (obsessed with these Caraway dupe glass containers)

more of my favorite prep items:

banana yogurt pops - my favorite “feels like dessert” snack that’s literally as easy as freezing yogurt with a popsicle stick

apple fries (crinkle cut) with nut butter yogurt dip - one of my toddlers' favorite snack plates that somehow makes apples feel extra fun

air fryer zucchini & carrots - one of my favorite veggie preps because they're easy to pair with lunches, dinners, or snack plates (love these storage jars!)

• tossed in olive oil + little palates seasoning blend then air fried on 425F for about 10ish minutes

pantry with snacks - pea crisps, freeze dried fruit, pretzels, Hippeas chickpea puffs, trail mix, tractor wheels + oatmeal bars, Amara smoothie melts, peanut butter puffs, Skout bars

Upgrade your subscription to receive weekly meal plans + prep ideas (with full recipes + grocery list), toddler nutrition & picky eating tips to help reduce the mealtime overwhelm! Come join Tiff’s nourished table!

easy Trader Joes dinner ideas

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Can you believe it’s already August?! I’m literally SHOOK and don’t know where time went tbh…but didn’t all of our moms always say that when we were growing up?

“time goes by so much faster the older you get” and she wasn’t lying, especially with kids in the mix and it’s so sad to say - but the more kids you have I feel like the faster it goes?? Anyone else feel that or just me? (and that’s coming from someone who WFH + SAHM so I’m with my kids a LOTTTT, and you stilllll feel like you “miss out” on moments - but maybe it’s bc I’m trying to multitask way too often lol)

Whether your kids are heading back to daycare, preschool, or elementary school in the next few weeks (or you’re just trying to get back into a routine at home), this is usually the time of year when life starts to speed back up (here we go again with time moving fast).

Instead of waiting until the week before school starts to think about lunches, snacks, and dinners, I like to spend August slowly getting back into a rhythm. That doesn’t mean meal prepping for six hours or filling your freezer with dozens of recipes (even tho freezer prep could def help?!)

It can be as simple as stocking up on your family’s favorite staples, freezing a batch of muffins, washing fruit when you get home from the store, or making one extra dinner each week for leftovers.

Those little things make weekday mornings feel so much less chaotic. Because the goal isn’t to have everything perfectly planned... it’s to make feeding your family feel just a little easier.

Now let’s get into this week’s meals! 👇🏼

WEEKLY RECIPE ROUND UP!

black bean brownie bites - in case you need a nourishing sweet treat to bring to any back to school parties! these are one of our FAVORITES that are loved by so many

nut butter fruit dip - literally two ingredients that pairs so well with any fruit, cracker, pretzel etc!

sweet potato salmon patties - great for weekly prep and can make nut-free by using breadcrumbs instead of almond flour

easy spinach pinwheels - honestly fill with whatever you want like different veggies, ham + cheese, rotisserie chicken, etc.

on the menu this week:

BREAKFAST – cottage cheese pancakes with greek yogurt and fresh peaches, plus strawberry carrot muffins served with scrambled eggs or chicken sausage for a balanced start to the day

SNACKS – peanut butter banana oat smoothies, cherry blueberry smoothies, strawberry lemon gummies with a cheese stick, and an easy snack plate with edamame, a meat stick, avocado, and cheese

LUNCH – no-cook veggie pita pizzas, chicken salad served on thin apple slices for a fun twist, and leftovers to make the most of dinner prep throughout the week

DINNER – sweet potato turkey lettuce wraps, honey garlic turkey meatballs with broccoli and rice, roasted broccoli chickpea pasta with grilled salmon or salmon patties, grilled chicken quinoa bowls, and pizza stuffed bell peppers

SWEET – chickpea cookie dough bites

VEGETARIAN DINNER OPTIONS – swap the ground turkey for crumbled tofu or lentils in the lettuce wraps, make honey garlic meatballs using lentils or your favorite veggie meatballs, enjoy the roasted broccoli chickpea pasta as written or add white beans instead of salmon, swap the grilled chicken in the quinoa bowls for crispy tofu or roasted chickpeas, and stuff the pizza peppers with lentils, black beans, or a meatless crumble instead of ground meat

DAIRY FREE – Most of these meals can easily be made dairy-free! Swap greek yogurt for your favorite dairy-free yogurt, use a plant-based cheese where needed, and choose a dairy-free butter or milk alternative in recipes. For meals like the pita pizzas or stuffed peppers, dairy-free mozzarella works great, and nutritional yeast is another easy way to add a cheesy flavor. As always, choose the swaps that work best for your family's needs.

and if you ever need any substitutes due to allergies or other reasons, never hesitate to message me!!!

Click HERE to shop my toddler snack list!

And if you’ve been wanting more than just the meal plan, actual step by step help to feel confident feeding your toddler, support their growth, help them explore new foods, & get UNSTUCK from your current same 5-10 food rotation…

Click HERE to work with me!

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Here’s the thing though: your toddler isn’t being dramatic (even tho some of their reactions def can be). They’re actually being completely developmentally normal. And once you understand the science behind why toddlers reject vegetables, the whole thing gets a lot less stressful and a lot more manageable.

Why toddlers reject vegetables (it’s not always just picky eating)

Vegetable rejection in toddlers is so common it has a name - neophobia, or fear of new foods. It peaks between ages 2 and 6 and is honestly very normal. But on top of neophobia, vegetables are genuinely harder for toddlers to like for a few specific reasons:

Taste sensitivity is real. Toddlers are biologically more sensitive to bitter compounds than adults - which happen to be most concentrated in vegetables like broccoli, kale, and Brussels sprouts. Think about how sweet breast milk is, then compared that to a bitter vegetable…this is why adding FLAVOR can help them be way more accepting of it!

I mean think about it, most of us would rather a bowl of ice cream too vs a bowl of asparagus bc that ice cream tastes GOOD. But we know that asparagus can also taste good in its own way + it’s nutritionally important for us to eat it, while toddlers don’t process things like that!

Texture sensitivity is def a thing. It’s not always about taste, sometimes it’s the feel of the food in their mouth. Mushy, slimy, or stringy textures can be just as off-putting to a toddler as a bitter flavor. This is why the same vegetable in a different form (roasted vs. steamed, pureed vs. whole) can completely change the response. It’s not the vegetable they’re rejecting - it’s that specific texture on that specific day. You can even try freeze dried veggies for more of a crunchy texture!

They’re still learning what’s “safe” to eat. Toddlers are at a developmental stage where they’re cautious about new things in general, not just food. Their brains are wired to be suspicious of unfamiliar things, and food is no exception. A vegetable that looks weird, smells different, or has an unexpected color can trigger that caution response before it even gets to their mouth. This is completely normal and not a parenting failure.

Appetite naturally decreases in toddlerhood. Growth slows after the first year, which means toddlers genuinely need fewer calories than they did as babies. When their appetite shrinks, they get pickier about what they spend those calories on and vegetables, which are low in calories and energy, often get cut first. It can look like rejection but it’s actually their body self-regulating. IT’S CONFUSING LOL!

What they eat is partly about control. Toddlerhood is the developmental stage of autonomy, “I do it myself” extends to food too. Rejecting a vegetable is sometimes less about the vegetable and more about asserting independence at the table. This is why low-pressure, division of responsibility feeding (you decide what’s served, they decide whether and how much to eat) works so much better than pressure or bribing.

Repeated exposure is how it works. Research consistently shows it can take 8-15 exposures to a new food before a toddler accepts it and exposure doesn’t mean eating. Just seeing it on the plate counts. This is why serving a vegetable once and concluding “they don’t like it” doesn’t give the full picture. We gotta KEEP ON SERVING IT!

Volume isn’t the goal - exposure is. As a toddler dietitian, I always tell parents: your job is to offer, not to make them eat. Pressure and force actually backfire and increase veggie rejection long term. Relaxed, repeated exposure is what moves the needle!

^ if you haven’t tried the meal/snack in a muffin tin then here’s your reminder to do so!

I’m not saying your toddler can’t change in the midst of these challenging years. There are real research-backed strategies that make a difference and I’m sharing all of them in the paid section below!

Ways to actually increase your toddler’s veggie intake (with phrase ideas & veggie ideas to try)

No tricks, no hiding, no stress. Here’s what can help:

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Idk about you, but I’m low key ready for MDO/daycare schedule to start back up and get back into a routine with things. Between moving, finding all new facilities, and just getting settled in, I feel like our routine has looked very different lately.

So, this week I wanted to prep more veggie-forward recipes and have a lunch option that was filling + easy to grab and reheat. Then really trying to utilize dinner leftovers, so if you’re getting the weekly meal plan too try to do the same!

Here’s what I prepped this week 👇🏼

tap for easy snack grab options!

Subscribe now

If you try any recipes I’d love for you to leave me a review on toddlerdietitiantiff.com & TAG ME on insta! Your support means the world to me + helps Google show more mamas see the recipes too! Even a re-pin on your Pinterest board helps a ton🥹

here’s what i prepped this week:

cottage cheese egg cups - packed with protein and perfect for quick breakfasts or lunches (obsessed with these Caraway dupe glass containers)

cinnamon roll banana bread - basically if a cinnamon roll + banana bread had a baby, but with more fiber + protein & less sugar! topped with a hemp heart cinnamon crumble

sweet potato salmon patties - bc I’ve been trying to include more fish into ALL (even mine) of our plates! these were so easy to make and my daughter + husband loved them (my son wasn’t too hungry when I offered lol)

banana yogurt pops - my favorite "feels like dessert" snack that's literally as easy as freezing yogurt with a popsicle stick

more of my favorite prep items:

apple fries (crinkle cut) with nut butter yogurt dip - one of my toddlers' favorite snack plates that somehow makes apples feel extra fun

air fryer zucchini & carrots - one of my favorite veggie preps because they're easy to pair with lunches, dinners, or snack plates (love these storage jars!)

• tossed in olive oil + little palates seasoning blend then air fried on 425F for about 10ish minutes

restocked the pantry with snacks - pea crisps, freeze dried fruit, pretzels, Hippeas chickpea puffs, trail mix, tractor wheels + oatmeal bars, Amara smoothie melts, peanut butter puffs, Skout bars

Upgrade your subscription to receive weekly meal plans + prep ideas (with full recipes + grocery list), toddler nutrition & picky eating tips to help reduce the mealtime overwhelm! Come join Tiff’s nourished table!

toddler lunch combos

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I hope y’all are soaking in all the last few weekends of summer before school gets started back up! I’ll be sharing some lunch, snack, and school prep ideas this week to hopefully help you feel prepared! Lemme know if there’s anything specific that would help you most.

This week I brought back some of our favorites, bc repeats are totally allowed and help our mom brains do a little less thinking! It can sometimes feel like we need to do new recipes constantly, but even dedicating a night for pasta, a night for tacos, and a night for pizza then changing within those categories is STILL variety.

In fact, repetition is actually one of the best ways to help kids become more comfortable with new foods. every exposure builds familiarity, even if they don’t eat much of it the first (or fifth!) time.

So this week’s tip is to work smarter, not harder. make one meal, use the leftovers, and don’t be afraid to put favorite meals on repeat. Your future self will thank you.

Okay, onto this week’s meal plan!

WEEKLY RECIPE ROUND UP!

cottage cheese toast - basically garlic cheese sticks but SO easy & quick to make

nut butter fruit dip - literally two ingredients that pairs so well with any fruit, cracker, pretzel etc!

banana blueberry baked oatmeal - mixes in one bowl and we love topping with some greek yogurt!

greek yogurt “little bites” muffins - made with yogurt to give them a little more staying power! top with mini chocolate chips, sprinkles, or wild blueberries

on the menu this week:

BREAKFAST – cottage cheese egg bites with yogurt bagels, simple banana pancakes with fresh fruit, and mini strawberry banana muffins with chicken apple sausage patties

SNACKS – carrot cake bites, greek yogurt parfait bowls, strawberry chia coconut pudding, and cherry yogurt popsicles for cooling off on hot summer days

LUNCH – turkey pita with a veggies and hummus box, chickpea guacamole pinwheels, bean and cheese quesadillas, or an edamame with veggie tzatziki box

DINNER – grilled pork skewers with corn salad and air fryer sweet potato cubes, one pan burrito casserole with jicama fries and guacamole, black bean tacos with sour cream or guacamole, chickpea penne with burst cherry tomatoes, caesar salad and grilled chicken, and sweet chili meatballs with broccoli and rice

SWEET – fudgy sweet potato brownies

VEGETARIAN DINNER OPTIONS – swap the grilled pork skewers for grilled tofu or halloumi, enjoy the burrito casserole with extra black beans and skip the meat, make the black bean tacos as written, toss white beans or crispy chickpeas into the chickpea penne for even more protein, and replace the sweet chili meatballs with veggie meatballs or baked tofu served with broccoli and rice

and if you ever need any substitutes due to allergies or other reasons, never hesitate to message me!!!

Click HERE to shop my toddler snack list!

And if you’ve been wanting more than just the meal plan, actual step by step help to feel confident feeding your toddler, support their growth, help them explore new foods, & get UNSTUCK from your current same 5-10 food rotation…

Click HERE to work with me!

Read more

Whether it’s through Instagram DMs, my coaching programs, or question boxes, I start noticing patterns. And tbh, most parents are worried about the same handful of things.

So I thought it’d be fun to start a little series where I answer some of the questions I get asked most often as a toddler dietitian?!

If you’ve ever wondered one of these yourself, I promise you’re not alone. And if there are any questions you’d like me to include in future posts, then drop them in the comments section!

Let’s jump in.

1. “How much protein does my toddler actually need?”

If social media has convinced you your toddler needs a protein shake...let me reassure you.

Most toddlers actually meet their protein needs pretty easily.

Children ages 1-3 years need about 13 grams of protein per day, and kids 4-8 years need about 19 grams per day. Or calculating it by dividing their weight (in lbs) by 2! That usually looks like including a source of protein throughout the day, not trying to cram it all into one meal.

Instead of stressing over the exact number, I focus on building balanced meals that include a source of protein, carbohydrates (fiber-focused), healthy fats, and produce whenever possible.

2. “Why won’t my toddler sit at the table?”

This is probably one of the biggest frustrations I hear from parents.

The first thing I always remind families is this: toddlers are toddlers LOL

They’re curious. They’re busy. They’d rather be climbing the couch than sitting still for 30 minutes!

While we absolutely want to work toward enjoyable family meals, it’s also important to keep expectations developmentally appropriate. For many toddlers, even sitting for 10-15 minutes can be a win.

The goal isn’t perfect table manners overnight! It’s creating positive, consistent mealtime experiences over time.

^ you can even try moving the toddler tower over to the table for them to stand!

^ or even try a booster seat (ideally we’d like for their feet to still have a rest, so even sticking a box underneath can help!)

^ my personal fave is an adjustable high chair! That way you can adjust the height of the seat + foot steps

3. “My toddler only wants crackers, yogurt, and the same three foods.”

Believe it or not... this is incredibly common!!

Many toddlers go through phases where they become attached to a handful of familiar foods (what we often call a food jag).

That doesn’t automatically mean they’re becoming a “picky eater forever.”

Continue serving those preferred foods, while also offering other foods alongside them without pressure.

Remember: your job is deciding what, when, and where food is offered. Your child’s job is deciding whether and how much to eat.

Repeated, low-pressure exposure is what helps expand variety over time - not forcing bites or taking favorite foods away.

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4. “My toddler barely eats dinner.”

If dinner feels like the meal that always ends in frustration... you’re definitely not alone!

Dinner is actually one of the most common meals for toddlers to eat the least. By the end of the day they’re often tired, distracted, or simply not as hungry. This doesn’t necessarily mean something is wrong!

Instead of focusing on how much they eat at dinner, zoom out and look at what they’re eating over several days rather than one meal.

Toddlers often balance their intake surprisingly well over time.

5. “Should I be hiding vegetables?” “What if my toddler never eats them?”

This one surprises people, but the answer isn’t a simple yes or no.

I have plenty of recipes with hidden vegetables because they’re an easy way to add nutrition to foods my family already enjoys.

But that’s not my goal!!

My goal isn’t to sneak vegetables into my kids. My goal is to help them eventually learn to recognize vegetables, interact with them, and hopefully enjoy them.

Hidden veggies can absolutely support nutrition. They just shouldn’t replace serving vegetables in their whole form, talking about them positively, and continuing to expose your child to them over and over again.

Those repeated exposures are what help build long-term acceptance.

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1. If you’re worried about protein...

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I hope you’re soaking up these summer days with your littles (or are you ready for daycare/school to kick back in gear?!). Whether you’re bouncing between splash pads, the pool, birthday parties, library story time, or just trying to survive another hot afternoon in the backyard 😅, I know this season can feel equal parts fun and exhausting.

So this week’s tip of the week is one I come back to often:

Don’t underestimate the power of leftovers. I know leftovers aren’t always the most exciting thing on the menu, but they can be one of the biggest ways to reduce the mental load around feeding your family.

Instead of asking yourself, “what am I making for lunch today?” try asking, “how can I repurpose what I already have?”

Last night’s chicken can become wraps, quesadillas, snack plates, pasta, or bowls. roasted veggies can be tossed into eggs or blended into soup. Even a few leftover meatballs can make the easiest lunch.

You don’t have to cook three brand-new meals every day to feed your family well.

Now let’s get into this week’s meal plan!

WEEKLY RECIPE ROUND UP!

cinnamon roll tortilla bites - such an easy snack or breakfast that feels like a treat!

nut butter fruit dip - literally two ingredients that pairs so well with any fruit, cracker, pretzel etc!

strawberry fruit dip - one of our favorite ways to eat fruit during the hot summer months! you can even add to a popsicle mold and freeze for popsicles

chickpea s’mores blondie bars - a fiber, iron, and protein packed sweet snack! you won’t even know chickpeas are in these

on the menu this week:

BREAKFAST – sweet potato almond muffins for an easy grab-and-go breakfast, french toast waffle sticks for dipping and dunking fun, and zucchini carrot soufflé muffins for a veggie-packed morning option

SNACKS – blueberry banana smoothies, kiwi chia pudding, and raspberry crumble bars for easy balanced snacks throughout the week

LUNCH – zucchini meatballs with hummus stuffed peppers, leftovers (because we're making them work for us!), or a simple pb banana sandwich for busy days

DINNER – roasted sweet potatoes stuffed with ground meat and zucchini, chickpea pasta with veggie sauce and a side salad, chicken sweet potato zucchini bowls, shrimp, edamame and rice bowls, and chicken caesar skewers with potato wedges

SWEET – chocolate chip zucchini oat cookies that are perfect for dessert or tucked into lunchboxes

VEGETARIAN DINNER OPTIONS – stuff the roasted sweet potatoes with lentils, black beans, or a veggie taco filling, enjoy the chickpea pasta as written or add white beans or veggie meatballs, swap the chicken bowls for roasted chickpeas, crispy tofu, or falafel, make tofu or edamame rice bowls instead of shrimp, and replace the chicken caesar skewers with grilled tempeh, crispy tofu, or chickpea caesar skewers

and if you ever need any substitutes due to allergies or other reasons, never hesitate to message me!!!

Click HERE to shop my toddler snack list!

And if you’ve been wanting more than just the meal plan, actual step by step help to feel confident feeding your toddler, support their growth, help them explore new foods, & get UNSTUCK from your current same 5-10 food rotation…

Click HERE to work with me!

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This week’s prep was inspired by one thing sitting on my counter... a bunch of bananas that needed to be used ASAP 😂

Tbh these are usually my favorite prep weeks because instead of buying more groceries or trying to make something complicated, I just work with what I already have and it kinda takes the guesswork out for me?!

It’s a good reminder that meal prep doesn’t have to start with a Pinterest board or a fancy grocery haul. Sometimes it starts with asking, “what do I already have that I can use this week?”

This week I turned those bananas into a few different breakfasts and snacks, prepped some produce, and called it a win 🙌🏼

tap for easy snack grab options!

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If you try any recipes I’d love for you to leave me a review on toddlerdietitiantiff.com & TAG ME on insta! Your support means the world to me + helps Google show more mamas see the recipes too! Even a re-pin on your Pinterest board helps a ton🥹

here’s what i prepped this week:

peanut butter perfect bar dupe - the easiest snack bar you can make and your little ones can help dump + stir everything in!

3 ingredient banana waffles - the easiest breakfast to make or prep! served these to both of mine when they were babies too - here’s my favorite waffle maker!

blueberry banana oatmeal bake - literally 8 ingredients and comes together in one bowl!

strawberry carrot muffins - made into mini muffins and froze half the batch!

apple fries (crinkle cut) with nut butter yogurt dip - one of my toddlers' favorite snack plates that somehow makes apples feel extra fun

air fryer zucchini & carrots - one of my favorite veggie preps because they're easy to pair with lunches, dinners, or snack plates (love these storage jars!)

• tossed in olive oil + little palates seasoning blend then air fried on 425F for about 10ish minutes

restocked the pantry with snacks - pea crisps, freeze dried fruit, pretzels, Hippeas chickpea puffs, trail mix, tractor wheels + oatmeal bars, Amara smoothie melts, peanut butter puffs, Skout bars

Tap HERE for my Trader Joe’s list!

Upgrade your subscription to receive weekly meal plans + prep ideas (with full recipes + grocery list), toddler nutrition & picky eating tips to help reduce the mealtime overwhelm! Come join Tiff’s nourished table!

toddler lunch combos

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“Should I stop buying berries?” “What will my toddler eat now?!”

First, take a deep breath.

The exact source of the current outbreak has not been identified, and the CDC has not recommended avoiding fresh berries or any other specific produce unless it’s part of a recall. So there isn’t a need to panic or clear out your fridge!

That said, I also know many families are choosing to temporarily rotate in other fruits while we learn more. If that’s you, I wanted to share some easy ideas that can help you keep offering variety without adding stress.

Why is Cyclospora linked to fresh produce?

Cyclospora is a parasite that can contaminate fresh produce before it reaches your kitchen. Foods that have been linked to past outbreaks often include:

• fresh raspberries

• leafy greens

• fresh herbs like cilantro or basil

• snow peas or green onions

• salad mixes

These foods tend to be a little trickier to clean thoroughly because of all the little crevices and delicate surfaces.

That doesn’t mean they’re unsafe or that they’re causing the current outbreak, it simply helps explain why they sometimes show up during investigations!

What I’m doing at home

I’m continuing to follow good food safety practices, and I’m also happy to rotate through lots of different fruit options because honestly... variety is something I encourage anyway!

Some of our favorites include:

• bananas

• apples

• peaches

• nectarines

• mandarins

• pears

• kiwi

• mango

• watermelon

• grapes (cut appropriately)

• frozen fruit

• canned fruit packed in 100% juice or water

• freeze-dried fruit

• dried fruit

One of the easiest ways to prevent picky eating is by offering a variety of colors, flavors, and textures over time, so this can actually be a fun opportunity for little ones to explore something new.

Fun snack ideas to serve

• Solely fruit jerky

• watermelon or pineapple fruit fries (cut with crinkle cutter) + yogurt dip

• banana yogurt popsicles

• mango popsicles dipped in yogurt

• mango turned into puree on top of chia pudding

• smoothie pouch melts (drop little droplets and freeze)

• chia jam with yogurt or french toast sticks

• snack baggies with dried fruit like raisins, dried mango, apricots

• blueberry banana muffins or strawberry carrot muffins

• chia fruit salad using pineapple, kiwi, mango

A few food safety reminders

No matter what produce you’re serving:

• wash your hands (and kids’ hands) with soap and water before preparing food

• rinse fruits and vegetables under running water before cutting or eating them

• scrub firm produce (like melons) with a clean produce brush before cutting

• refrigerate cut fruit promptly

If you’re making baked oatmeal, muffins, pancakes, or chia jam, those can also be great ways to use fruit while offering a different texture your little one may enjoy!

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Key takeaway

As parents, it’s so easy to feel like we have to react immediately every time a headline pops up. But nutrition doesn’t have to come from one food.

If your toddler skips berries for a week or two, they’re going to be just fine. There are so many wonderful fruits that provide vitamin C, fiber, antioxidants, and other nutrients. The goal is continuing to offer a variety of foods while following the guidance we have today.

And as always, if a specific food is recalled or new recommendations come out, I’ll be sure to share them with you! Right now there’s a recall on frozen blueberries from Publix if you shop there!

Until then, keep serving your family with confidence, you really are doing better than you think. 🤎

*as always, if you have any questions or concerns then reach out to your doctor or pediatrician for more guidance!

xo,

tiff
your toddler dietitian bestie

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