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Nutribox Meal Plan
Kids' Tiffin & Healthy Growth Meal Plan
30 days of school tiffins. That come home empty.
A day-by-day plan for Indian school kids aged 3 to 12. Breakfast, the 2-box tiffin, after-school snack and dinner, all planned, with ideas for fussy eaters and hurried mornings.
- 30 days planned
- 2-box tiffin system
- ages 3 to 12
- 12 recipe cards
- 176 pages
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One-time payment · Instant PDF · Print the fridge sheets at home
Sound familiar?
Does this sound like you?
School tiffins go wrong for these four reasons.
🥡
The tiffin comes back fullSoggy, cold or boring, so it goes untouched.😩
Morning rush15 minutes before the bus and no idea what to pack.🍫
Canteen and peer envyClassmates bring chips and noodles, and your child wants them too.🙅
Fussy eatersNo vegetables, no dal, only the same three things.This plan solves all four: a 2-box system kids enjoy, tiffins that stay fresh, a 10-minute emergency plan and gentle ways to add new foods.
Simple
How it works
Three simple steps. That's it.
1
🎯Find your child's profile
A short appetite quiz: Nursery & Selective, Primary Explorer or Active Pre-teen. Portions adjust to match.
2
🛒Shop and prep on Sunday
About ₹900 a week per child, ₹2,900 for a family of four. Then one hour of prep: batters, doughs and chopped veg.
3
✅Pack the 2-box tiffin
Box 1 is fruit and a small bite, Box 2 is the main. The daily page tells you exactly what goes in.
Week 1 · Finger Foods & Colour→Week 2 · Protein & Focus→Week 3 · Regional & Millets→Week 4 · Comfort Classics
Free preview
See a real day from the plan
This is Week 1 from the book. Tap any day to see what you'll eat.
DAY1
The Bright Start
~1480 kcal~51 g proteinMon
- At-Home Breakfast7:00–7:15 am1 Moong dal & grated carrot chilla + mild mint dipwith warm date badam milk✓
- Box 1: Short Break9:45 amFresh sweet papaya & apple cubes + 1 Ragi energy biteeasy 10-min finger fuel✓
- Box 2: Main Lunch12:30 pm2 Emerald spinach & paneer pinwheels + carrot sticksroom temp; zero sogginess✓
- After-School3:45 pmSweet corn & boiled moong chaat + 1 cup chilled chaasanti-crash energy reload✓
- Family Dinner7:30 pm1 Soft phulka + yellow dal tadka + lauki sabzicalming restorative sleep✓
💡 Scaling for PreschoolersAges 3–5: Pack 1 pinwheel roll at lunch and ½ chilla at breakfast (~1,220 kcal).
Today I also✓45-sec steam vent✓Box 1 empty✓Box 2 finished✓Water bottle drained
DAY2
The Paneer Frankie Day
~1520 kcal~53 g proteinTue
- At-Home Breakfast7:00–7:15 am3 Mini steamed suji & vegetable idlis + coconut dipsoft, warm gut wake-up✓
- Box 1: Short Break9:45 amFresh seasonal apple slices (tossed with lemon drops)prevents browning in box✓
- Box 2: Main Lunch12:30 pm1 Whole wheat paneer & bell pepper Frankie wrapwrapped in parchment paper✓
- After-School3:45 pm1 Cup roasted spiced makhana + 1 cup warm badam milkcrunchy calcium recharge✓
- Family Dinner7:30 pmOne-pot moong dal khichdi with green peas & carrotsserved with 2 tbsp fresh curd✓
💡 Wrap TipLet spiced paneer filling cool completely before rolling so steam does not soften the wrap.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY3
Pink Beetroot Theplas
~1540 kcal~54 g proteinWed
- At-Home Breakfast7:00–7:15 am1 Golden besan & grated sweet corn cheela + curdinstant high-protein start✓
- Box 1: Short Break9:45 am1 Cup ruby pomegranate pearls + 1 Ragi-sesame ballsweet, antioxidant crunch✓
- Box 2: Main Lunch12:30 pm2 Pink beetroot & ajwain theplas + mild hung curd dipstays soft till 2 PM✓
- After-School3:45 pmTempered black chana sundal with coconut + lime wateriron-dense playground snack✓
- Family Dinner7:30 pm1 Whole wheat phulka + dry paneer bhurji + saladhigh protein growth meal✓
💡 Thepla SecretAdding 2 tbsp boiled beetroot puree to the atta keeps the dough naturally pliable all day.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY4
Mini Uttapam Coins
~1500 kcal~49 g proteinThu
- At-Home Breakfast7:00–7:15 amVegetable poha with roasted peanuts, peas & lemonquick, light morning fuel✓
- Box 1: Short Break9:45 amFresh guava batons with pinch of rock saltvitamin C and fiber✓
- Box 2: Main Lunch12:30 pm3 Silver-dollar sized oats & moong mini uttapamsstudded with grated carrot✓
- After-School3:45 pmHomemade fruit bowl (banana, orange) + 2 soaked walnutsbrain fatty acids✓
- Family Dinner7:30 pmYellow dal tadka + ¾ cup steamed rice + soft pumpkincomforting gut-soothing meal✓
💡 Silver Dollar FunKids love coin-sized mini uttapams. They are bite-sized and don't require folding or tearing.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY5
The Friday Keema Roll
~1560 kcal~56 g proteinFri
- At-Home Breakfast7:00–7:15 amWarm vegetable daliya porridge cooked with green peascomforting high-fiber bowl✓
- Box 1: Short Break9:45 amBanana coins dusted with cinnamon + 1 til-date ladoosteady natural sweetness✓
- Box 2: Main Lunch12:30 pm1 Soya granules keema roll wrapped in whole wheat rotihigh-protein tiffin star✓
- After-School3:45 pmRoasted chana with raisins + 1 cup sweet curd lassicelebrates the Friday bell✓
- Family Dinner7:30 pm1 Soft phulka + mixed vegetable curry + fresh curdnourishing family close✓
💡 Soya Keema HackMinced soya granules look like minced veggies and absorb mild spices without chewy texture.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY6
Saturday Color Palette
~1510 kcal~52 g proteinSat
- At-Home Breakfast8:15–8:45 am1 Mini paneer stuffed paratha (crisp pan-toasted)weekend relaxed morning✓
- Box 1: Short Break11:00 amSweet orange wedges (seeds removed)refreshing citrus burst✓
- Family Lunch1:15–1:45 pmFragrant carrot & green peas pulao + cucumber raitacolorful weekend bowl✓
- Evening Snack4:45 pmSteamed sprouted moong chaat with chopped tomatoescrunchy enzyme booster✓
- Family Dinner7:45 pmYellow moong dal soup + 1 roti + tossed French beanslight Saturday digestive rest✓
💡 Weekend InvolveLet your child help shell sweet green peas for lunch today; tactile involvement builds food love.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY7
Sunday Kitchen Discovery
~1490 kcal~48 g proteinSun
- At-Home Breakfast8:30–9:00 amWarm sprouted moong & sweet corn chaat + milkhigh-fiber weekend start✓
- Mid-Morning Snack11:30 amSeedless green grapes (halved lengthwise for safety)sweet hydrating burst✓
- Sunday Flex Lunch1:30–2:15 pmFamily dining out or wholesome homemade paneer feastenjoy mindful connection✓
- Evening (Prep Time)5:00–6:00 pm2 No-Bake ragi energy bites + fruit during Sunday prepprep next week's vault✓
- Family Dinner7:45 pmLight vegetable daliya khichdi + roasted papadsoothing evening recharge✓
💡 Choking PrecautionAlways slice round grapes and cherry tomatoes lengthwise in half for all children under age 6.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
Tap a meal to tick it off, just like in the book.
📌 See the full Week 1 fridge sheetRecipe cards
Simple, everyday Indian recipes
12 kid-approved recipe cards in the book. Here are 4 of them.
Week 1 recipe
Emerald Spinach & Paneer Pinwheels
🍽 Serves 2⏱ 15 minutes~360 kcal15 g protein
See the recipe
You need
- 1 cup whole wheat flour (atta)
- ⅓ cup blanched spinach puree (steamed and smooth)
- 80 g fresh paneer, finely grated
- ½ tsp roasted cumin powder & pinch of amchur
- 1 tsp cold-pressed oil for brushing
- Pinch of jeera and rock salt
Method
- Knead whole wheat flour with spinach puree, a pinch of salt, and warm water into a soft pliable dough. Rest 5 minutes.
- In a bowl, mix grated paneer with roasted cumin powder, amchur, and a pinch of salt.
- Roll out a thin round paratha; cook on medium tawa with a few drops of oil until light golden spots appear on both sides.
- Transfer flatbread to a wire cooling rack for 45 seconds to release trapped steam.
- Brush lightly with ¼ tsp oil, spread paneer filling evenly, and roll tightly into a cylinder.
- Slice the roll crosswise into 1-inch pinwheels so colorful spiral patterns are visible; pack in parchment paper.
👨👩👧 Whole-family version: For adults, add minced green chillies and freshly grated ginger to the paneer filling.
Week 2 recipe
Fluffy Steamed Moong Dhokla Cubes
🍽 Serves 4⏱ 15 minutes~240 kcal10 g protein
See the recipe
You need
- 1 cup yellow moong dal (soaked 3 hours)
- ¼ cup fresh curd (dahi)
- ½ tsp ginger paste & ¼ tsp turmeric powder
- 1 tsp fruit salt (eno) or ½ tsp baking soda
- 1 tsp mustard seeds, 8 curry leaves, 1 tsp sesame seeds (for tadka)
- 1 tsp cold-pressed oil for tempering
Method
- Drain soaked moong dal; blend with curd, ginger, turmeric, salt, and 2 tbsp water into a smooth, thick batter.
- Grease a round steel steaming tin with a drop of oil; bring water to a boil in a steamer.
- Add fruit salt to batter and whisk gently for 10 seconds; immediately pour into tin.
- Steam on high heat for 12–14 minutes until a toothpick inserted in center comes out clean.
- Heat oil in a small tadka pan; crackle mustard seeds, curry leaves, and sesame seeds.
- Drizzle tempering over the warm dhokla; let cool completely before cutting into small 1-inch finger cubes.
👨👩👧 Whole-family version: For adults, pour 2 tbsp warm lemon water with slit green chillies over the dhokla for extra tang.
Week 3 recipe
Stay-Soft Methi & Paneer Theplas
🍽 Serves 4⏱ 15 minutes~340 kcal13 g protein
See the recipe
You need
- 1.5 cups whole wheat flour (atta)
- 1 cup fresh methi (fenugreek) leaves, washed, dried, and finely chopped
- ¼ cup fresh curd (dahi) — the stay-soft secret!
- ¼ cup fresh paneer, grated finely
- ½ tsp ajwain (crushed), ½ tsp turmeric, ½ tsp roasted jeera
- 1.5 tsp cold-pressed groundnut oil
Method
- In a wide parat, combine flour, chopped methi, grated paneer, ajwain, turmeric, jeera, and salt.
- Add fresh curd and 1 tsp oil; rub between palms until flour resembles coarse breadcrumbs.
- Gradually add warm water and knead into a soft, smooth dough. Rest covered for 10 minutes.
- Divide dough into small lemon-sized balls. Roll out into very thin, translucent rounds.
- Cook on a medium-hot tawa, pressing gently with a spatula, brushing with a drop of oil.
- Cook for only 45 seconds per side until light golden specks appear; overcooking makes them dry.
- Stack immediately inside a clean cloth or wire rack; wrap in parchment paper when cool.
👨👩👧 Whole-family version: A classic travel staple for the entire family. Keeps fresh for up to 3 days at room temperature.
Week 4 recipe
Hidden-Veggie Tomato Pasta
🍽 Serves 3⏱ 15 minutes~350 kcal12 g protein
See the recipe
You need
- 1.5 cups whole wheat macaroni or penne pasta
- 3 ripe tomatoes & 1 medium carrot, chopped
- ½ cup red pumpkin (kaddu), diced
- 60 g fresh paneer, cut into small bite cubes
- 1 tsp olive oil or cold-pressed oil, 2 garlic cloves, dried basil
- Rock salt and cracked black pepper to taste
Method
- Bring a pot of salted water to a rolling boil; cook whole wheat pasta for 8–9 minutes until al dente. Drain, reserving ¼ cup pasta water.
- In a pan, heat oil; sauté garlic, tomatoes, carrots, and pumpkin for 5 minutes until soft.
- Transfer vegetables to a blender and puree with 2 tbsp pasta water until velvety smooth.
- Pour the vibrant orange sauce back into the pan; season with dried basil, rock salt, and black pepper.
- Toss cooked pasta and small paneer cubes into the warm sauce; stir gently for 2 minutes to coat every piece.
- Cool to warm room temperature on a plate for 45 seconds before packing into lunchbox.
👨👩👧 Whole-family version: For adults, top with crushed red pepper flakes, extra virgin olive oil, and grated parmesan.
Real-life toolkit
Built for real Indian life
For real school life: rushed mornings, hot classrooms, canteen days and festivals.
- Paneer bhurji sprintCrumble, toss and done in 90 seconds.
- Roti quick-warmPre-made theplas, warmed and rolled with filling.
- No packetsSkip biscuits and instant noodles, even on hard days.
- Dry over gravyDry dishes stay safe much longer than wet curries.
- Cook the paneerNever pack raw paneer in a warm tiffin.
- The 45-second steam ventLet steam escape so food doesn't go soggy.
- Make it look funBento boxes, star cutlets and pinwheels.
- A planned canteen dayOnce a month, so it's not forbidden fruit.
- Swap, don't banHome versions of chips and noodles.
- Kids don't fastChildren should eat regular balanced meals.
- Vrat ingredients for kidsSinghara, kuttu and makhana in normal portions.
- Birthday partiesEnjoy the party, then back to normal.
- One base kitchenThe same dal and sabzi for everyone.
- Age scalingPortions for toddlers to pre-teens.
- Jain, egg and veganSwaps for every family.
What you get
What you get
30day-by-day menu pages
4fridge sheets
4shopping lists
4Sunday prep plans
12recipe cards
4weekly check-ins
21real-life toolkit guides
13family & calorie guides
16trackers & logs
1plan-finder quiz
Look inside
Real pages from the planner
Swipe → · Tap any page to zoom
📲 PDF SOFT COPY ONLY
Kids' Tiffin & Healthy Growth Meal Plan
- 176 pages, full colour PDF
- 30 day-by-day menu pages with timings
- 4 fridge sheets + shopping lists (1 person & family of 4)
- 4 Sunday prep plans + recipe cards
- 12 kid-approved recipe cards
- 2-box tiffin system and hot-weather safety rules
- Picky-eater, canteen and festival guides
- Growth, empty-box and food discovery trackers
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
- Pay securely
- Get the download link on email
- Print your fridge sheets
- 📥 1 complete PDF file, 176 pages
- 📧 Download link sent to your email right after payment
- 🖨️ Print the fridge sheets and shopping lists at home
- 📴 Read offline, no internet needed
- ♾️ Lifetime access, no subscription
- 📱 Read on any device: mobile, tablet, laptop
📖 No hard copy will be dispatched
🎁 A lovely, practical gift for parents of school-going children.
Your questions, answered
What ages is this for?
Children aged 3 to 12. A short appetite quiz tells you whether to use smaller or larger portions.
My child is a very picky eater. Will this help?
The book has gentle strategies: fun shapes, hidden vegetables in favourites, and introducing one new food on weekends first.
Does the whole family need to eat the same?
No, but it's easy if they do. The dinners are normal family meals, and the book shows how to scale portions.
My child has a food allergy. Can I use it?
Please check every recipe against your child's allergies and follow your paediatrician's advice. Swap ingredients as needed.
How will I get the plan?
It's a PDF. After payment you get a download link by email. Read it on any device and print the fridge sheets and shopping lists.
Is there a printed copy?
The printed hard copy is out of stock right now. The PDF is available instantly.
Digital product (PDF soft copy only). This is an educational meal-planning resource for generally healthy children aged 3 to 12. It does not diagnose, treat or replace medical advice. Always check recipes for your child's allergies and supervise young children while eating. If your child has a medical condition, food allergy or growth concern, consult your paediatrician. Individual results vary. Images are illustrative.
Rs. 699Get the plan
