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4-Week Vegetarian Preschool Menu (Peanut-Free and Tree-Nut-Free)

A rotating four-week lunch and snack menu for children aged 3 to 5, fully vegetarian and free of peanuts and tree nuts. Every day offers a grain, vegetables and fruit, a protein food such as beans, lentils, eggs, tofu or dairy, and milk or water, following Canada's Food Guide.

Week 1

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Whole Wheat Pancakes Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Sliced strawberries
  • Milk
  • Oatmeal
  • Blueberries
  • Milk
  • Griddle Corn Cakes Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Diced peaches
  • Milk
Morning Snack
  • Apple slices
  • Plain yogurt
  • Whole-grain crackers
  • Cheese cubes
  • Pear slices
  • Banana slices
  • Plain yogurt
  • Carrot sticks
  • Cottage cheese
  • Cucumber rounds
  • Whole-grain crackers
Lunch
  • Macaroni and Cheese Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Steamed broccoli
  • Apple slices
  • Milk
Afternoon Snack
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Tomato slices
  • Milk
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Sliced strawberries
  • Milk
  • Cheese cubes
  • Melon cubes
  • Water
Ingredients for this week's recipes

Quantities are for each recipe's original yield, not combined.

Sweet Potato Hummus · 6 servings

  • 1 lb Sweet potatoes, whole, fresh
  • 15 oz can Chickpeas, canned, low sodium, rinsed, drained
  • ¼ cup or 2 oz Tahini
  • 2 Tbsp Olive oil
  • 2 Tbsp Lemon juice
  • 1 Tbsp Garlic, minced
  • 1 tsp Paprika, ground
  • ¼ tsp Salt
  • ¼ tsp Coriander, ground
  • ¼ tsp Cinnamon, ground

Bean Burrito Bowl (Vegetable) · 6 servings

  • 1 lb 5 oz or 3½ cups Canned, low sodium pinto beans, drained, rinsed
  • OR
  • 1 lb 5 oz or 3½ cups Dry pinto beans, cooked (See Notes Section)
  • 1 oz or ¼ cup Fresh onions, chopped
  • ¾ tsp Garlic powder
  • ¼ tsp Ground black pepper
  • ¾ tsp Chili powder
  • 1 tsp Ground cumin
  • ¾ tsp Paprika
  • ¾ tsp Onion powder
  • ½ tsp Salt
  • 9 oz or 1⅛ cup Water
  • 3½ oz or ¼ cup Canned no-salt-added tomato paste
  • 16 oz or 2 cup Water
  • 7 oz or 1⅛ cup Brown rice, long-grain, regular, dry, parboiled
  • ½ oz or ¼ cup Fresh cilantro, finely chopped
  • Pico de Gallo (See below)
  • 2 oz or ½ cup Reduced-fat cheddar cheese, finely shredded

Whole Wheat Pancakes · 9 servings

  • 1 cup (about 4 oz) Flour, whole-wheat
  • 2 Tbsp Sugar, granulated
  • 1 ½ tsp Baking powder
  • ¼ tsp Baking soda
  • ¼ tsp Salt
  • ¼ tsp Cinnamon
  • ¼ tsp Nutmeg
  • 5 fl oz Buttermilk, low-fat
  • ¼ cup (2 oz) Oil, vegetable
  • 1 egg Eggs
  • ½ tsp Vanilla extract

Macaroni and Cheese · 6 servings

  • 2 cups Water
  • 2½ oz Fresh cauliflower florets
  • 3 cups Water
  • 1¼ cups or 6 oz Whole-grain elbow macaroni
  • 2 tsp Canola oil
  • 2 tsp Whole-wheat flour
  • ½ cup or 4 oz Low-fat (1%) milk
  • 1 cup or 8 oz Skim milk
  • 2 cups 7¼ oz Low-fat cheddar cheese, shredded
  • ¼ cup or 2 oz Egg whites
  • ¼ cup or 2 oz Low-fat sour cream
  • ¼ cup or 2 oz Nonfat sour cream
  • ¼ cup or 1 oz Fresh diced onion
  • ⅛ tsp Ground black or white pepper
  • ½ tsp Garlic powder
  • 1½ tsp Dried onion flakes
  • ⅛ tsp Salt
  • ½ tsp Lemon pepper

Focaccia Bread · 6 servings

  • 1 ¼ tsp Active dry yeast
  • ½ tsp Honey
  • ½ cup Water
  • 2 oz (¼ cup) Flour, all-purpose, enriched
  • 2 oz (¼ cup) Flour, whole-wheat
  • ¼ tsp Salt
  • ¼ tsp Basil, dried
  • ¼ tsp Oregano, dried
  • ¼ tsp Thyme, dried
  • 4 tsp Olive oil, divided
  • 1 can Pan-release spray
  • 1 tsp Garlic, granulated

Spinach Egg Bake · 6 servings

  • 2¼ cups Spinach, frozen, chopped
  • 6 Eggs, large, whole
  • 1 Tbsp Feta cheese, crumbled
  • 1 tsp Onions, dehydrated, chopped
  • ⅛ tsp Black pepper, ground
  • ⅛ tsp Salt, table
  • Nonstick cooking spray

Chickpeas and Tomatoes · 6 servings

  • 1 tsp Canola oil
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • ½ tsp (¼ tsp ginger, ground) Ginger, fresh, grated
  • 2½ cups Garbanzo beans (chickpeas), canned, drained, and rinsed; or garbanzo beans, dry, cooked
  • 3 cups Tomatoes with juice, canned, low-sodium, diced
  • ¼ cup Water
  • ½ tsp Chili powder
  • 1½ tsp Cumin, ground

Tasty Tots · 6 servings

  • 5 cups Fresh sweet potatoes, peeled, coarsely shredded
  • 2⅓ cups Canned low-sodium garbanzo beans (chickpeas), with liquid
  • ½ cup Fresh green onions, finely chopped
  • 2 Tbsp Vegetable oil
  • ½ tsp Salt
  • ½ tsp Granulated garlic
  • ¼ tsp Ground black pepper
  • ½ tsp Onion powder
  • ½ tsp Ground cinnamon

Tuscan Grilled Cheese Sandwich · 6 servings

  • 1 oz Margarine, trans-fat free
  • ¼ tsp Garlic powder
  • ¼ tsp Dried basil
  • ¼ tsp Dried oregano
  • 12 slices Whole-grain bread, sliced
  • 7 oz or 7 of 1 oz slices Low fat mozzarella cheese
  • 8 oz or ½ small bag Fresh baby spinach, leaves, divided evenly into 6 servings 10 leaves each
  • 12 oz or about 4 medium Fresh tomatoes, ¼” sliced evenly

Pumpkin Bread · 6 servings

  • 2 oz or ½ cup Whole-wheat flour
  • 1 ¾ oz or ½ cup Bread flour
  • ½ tsp Baking powder
  • ½ tsp Baking soda
  • ¼ tsp Salt
  • ½ tsp Cinnamon, ground
  • ½ tsp Nutmeg, ground
  • 1 tsp Ginger, ground
  • 4 oz Pumpkin, canned
  • ¼ cup Brown sugar
  • 3 Tbsp or 1 oz Vegetable oil
  • 2 eggs Eggs
  • ½ tsp Vanilla extract

Vegetable Frittata Bites · 6 servings

  • ½ cup or 1 oz Fresh mushrooms, coarsely chopped
  • ½ cup or 2 oz Onions, yellow, fresh, small diced
  • ½ cup or 2 oz Bell pepper, red, fresh, small diced
  • ¼ tsp Salt
  • ¼ tsp Ground black pepper
  • 1 cup or 1 oz Spinach, fresh, coarsely chopped
  • 1 cup or 4 oz Cheese, cheddar, low-fat, shredded
  • ¼ cup Milk, skim
  • 4 eggs or 8 oz Eggs, Liquid
  • ¼ cup or 1 oz Flour, all purpose

Griddle Corn Cakes · 6 servings

  • 1 cup (about 4 oz) Cornmeal, whole grain
  • 1 cup (about 4 oz) Flour, whole wheat
  • 2 Tbsp Sugar, granulated
  • ¾ tsp Baking powder
  • ¼ tsp Baking soda
  • ¼ tsp Salt
  • 1 tsp Rosemary, ground
  • 1 tsp Sage, ground
  • ¼ tsp Garlic powder
  • 5 oz Buttermilk, low-fat
  • ¼ cup (2 oz) Oil, vegetable
  • 1 Eggs, large
  • 1 oz Water

Veggie Stir-Fry With Ginger · 6 servings

  • 2 Tbsp Water
  • 1 tsp Cornstarch
  • ½ tsp Sugar, granulated
  • ¼ tsp Salt, table
  • 1 tsp Canola oil
  • ¾ cup Carrots, frozen, sliced
  • ¾ cup Green beans, frozen, cut
  • 1 cup Broccoli, frozen, chopped
  • 1 tsp Ginger, fresh, grated

Week 2

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Plain yogurt
  • Whole-grain cereal
  • Sliced banana
  • Whole Wheat Pancakes Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Sliced strawberries
  • Milk
Morning Snack
  • Orange segments
  • Cheese cubes
  • Banana slices
  • Plain yogurt
  • Carrot sticks
  • Whole-grain crackers
  • Pear slices
  • Cheese cubes
  • Cucumber rounds
  • Plain yogurt dip
Lunch
  • Squish Squash Lasagna Contains: Milk, Wheat, Gluten-containing cereals
  • Steamed broccoli
  • Apple slices
  • Milk
Afternoon Snack
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Cucumber spears
  • Milk
  • Whole-grain crackers
  • Cottage cheese
  • Blueberries
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Apple slices
  • Milk
Ingredients for this week's recipes

Quantities are for each recipe's original yield, not combined.

Breakfast Bowl · 6 servings

  • 1 lb 4 oz. or 3 ½ cups Potatoes, white, diced, no salt added, frozen, thawed
  • 1 Tbsp Salt-free seasoning
  • 1 ½ tsp Granulated garlic
  • ½ tsp Black pepper
  • ⅛ tsp Salt
  • 2 Tbsp Olive oil
  • 2 cups Black beans, canned, low-sodium, rinsed, drained
  • ½ tsp Cumin, ground
  • ¼ tsp Garlic, granulated
  • ¼ tsp Onion powder
  • 3 eggs Eggs, fresh or 6 oz liquid eggs
  • ¼ cup Non-fat milk
  • ⅛ tsp Salt
  • 1 ½ oz Low-fat-cheddar cheese, shredded
  • 6 Tbsp Salsa, canned, low sodium

Cuban Black Beans and Rice · 6 servings

  • 2 cups Water, boiling
  • ¼ tsp Salt
  • 1⅛ cups or 7 oz Brown rice, long-grain, regular, dry, parboiled
  • 2 Tbsp or ⅛ cup Canola oil
  • ¾ cup or 3 oz Fresh onions, diced
  • ½ cup or 3 oz Fresh green bell peppers, diced
  • 1 Tbsp and 1 tsp Garlic, minced
  • 2 tsp Ground cumin
  • 1 tsp Vegetable base powder bouillon, low-sodium
  • 2 cups or 14 oz Canned low-sodium black beans, drained, rinsed
  • OR
  • 2 cups 14 oz Dry black beans, cooked (See Notes Section)
  • 1 cup Water
  • ¼ tsp Salt
  • ¼ cup or ½ oz Fresh cilantro, minced
  • ¾ cup or 3 oz Fresh onions, minced

Tasty Tots · 6 servings

  • 5 cups Fresh sweet potatoes, peeled, coarsely shredded
  • 2⅓ cups Canned low-sodium garbanzo beans (chickpeas), with liquid
  • ½ cup Fresh green onions, finely chopped
  • 2 Tbsp Vegetable oil
  • ½ tsp Salt
  • ½ tsp Granulated garlic
  • ¼ tsp Ground black pepper
  • ½ tsp Onion powder
  • ½ tsp Ground cinnamon

Oatmeal Muffin Squares · 6 servings

  • 2 oz (½ cup) Flour, whole-wheat
  • 1 ¾ oz (½ cup) Flour, bread, enriched
  • ½ cup Oats, rolled, dry
  • ⅛ tsp Baking soda
  • ¼ tsp Baking powder
  • ½ tsp Cinnamon, ground
  • ½ tsp Nutmeg, ground
  • ¼ tsp Salt
  • ½ cup or 1 Bananas, fresh, over-ripe, mashed
  • 2 eggs Egg
  • ⅛ cup Sugar, granulated
  • ⅛ cup Oil, vegetable
  • ½ tsp Vanilla extract
  • ½ cup Blueberries, frozen, thawed

Quick Quesadilla · 6 servings

  • 2¼ cups Spinach, frozen, chopped (thawed and drained yields 1½ cups)
  • 1 cup Kidney beans, dark red, canned, no salt added, drained and rinsed
  • OR
  • 1 cup Kidney beans, dry, cooked
  • 1 teaspoon Garlic powder
  • ½ teaspoon Onion powder
  • ¼ teaspoon Chili powder
  • 4 (at least 51 gm each) Whole-grain tortillas, 8"
  • 1½ cups Mozzarella cheese, low-fat, shredded
  • Nonstick cooking spray

Focaccia Bread · 6 servings

  • 1 ¼ tsp Active dry yeast
  • ½ tsp Honey
  • ½ cup Water
  • 2 oz (¼ cup) Flour, all-purpose, enriched
  • 2 oz (¼ cup) Flour, whole-wheat
  • ¼ tsp Salt
  • ¼ tsp Basil, dried
  • ¼ tsp Oregano, dried
  • ¼ tsp Thyme, dried
  • 4 tsp Olive oil, divided
  • 1 can Pan-release spray
  • 1 tsp Garlic, granulated

Hearty Lentil-Oat “Bites” · 6 servings

  • 1 cup (8 oz) Lentils, brown, dry
  • 2 cups Water
  • 1 - Bay leaf
  • 1 Tbsp Olive oil
  • 1 Tbsp Onion, dried
  • 1 Tbsp Garlic, fresh, minced
  • 2 Tbsp Flax seed meal, soaked with 3 oz water
  • 1 cup Oats, rolled, quick, dry
  • 2 tsp Oregano, divided in half
  • 2 tsp Basil, dried, divided in half
  • 2 tsp Thyme, dried, divided in half
  • 1 Tbsp Tomato paste, canned, low-sodium
  • 2 tsp Smoked paprika, divided
  • 2 tsp Cumin, ground
  • Pan-release spray
  • 2 cups (16 oz) Crushed tomatoes, canned, undrained, no salt added
  • 8 oz Vegetable broth, low-sodium
  • 1 tsp Sugar
  • ¾ tsp Salt
  • ¼ tsp Black pepper

Sweet Potato Hummus · 6 servings

  • 1 lb Sweet potatoes, whole, fresh
  • 15 oz can Chickpeas, canned, low sodium, rinsed, drained
  • ¼ cup or 2 oz Tahini
  • 2 Tbsp Olive oil
  • 2 Tbsp Lemon juice
  • 1 Tbsp Garlic, minced
  • 1 tsp Paprika, ground
  • ¼ tsp Salt
  • ¼ tsp Coriander, ground
  • ¼ tsp Cinnamon, ground

Quiche with Self-Forming Crust · 6 servings

  • 8 oz or 1⅛ cups Frozen whole eggs, thawed
  • 12 oz or 1½ cups Nonfat milk
  • 2½ oz or ½ cup Whole-wheat flour
  • ¼ tsp Baking powder
  • ½ tsp Salt
  • ¼ tsp Ground black or white pepper
  • ⅛ tsp Ground nutmeg
  • 8 oz or 2 cups Fresh onions, diced
  • 8 oz or 2 cups Fresh red bell peppers, diced
  • 2 oz or 2 cups Fresh spinach, chopped
  • 1 oz or ⅓ cup Low-fat cheddar cheese, shredded

Squish Squash Lasagna · 6 servings

  • ¼ tsp Canola oil
  • ¾ cup Fresh onions, peeled, diced
  • 2 tsp Fresh garlic, minced
  • 1½ cups Canned low-sodium diced tomatoes
  • ¼ tsp Dried oregano
  • ¼ tsp Dried thyme
  • ¼ tsp Dried basil
  • 8 - Whole-wheat lasagna sheets, no-boil, 3½” x 7” sheets
  • 1¼ cups Fresh spinach, julienne cut “shoestring strips” ⅛”
  • 22 slices Fresh butternut squash, peeled, seeded, sliced ¼” (1 medium)
  • ¾ cup Low-fat mozzarella cheese, low moisture, part skim, shredded (3 oz)

Whole Wheat Pancakes · 9 servings

  • 1 cup (about 4 oz) Flour, whole-wheat
  • 2 Tbsp Sugar, granulated
  • 1 ½ tsp Baking powder
  • ¼ tsp Baking soda
  • ¼ tsp Salt
  • ¼ tsp Cinnamon
  • ¼ tsp Nutmeg
  • 5 fl oz Buttermilk, low-fat
  • ¼ cup (2 oz) Oil, vegetable
  • 1 egg Eggs
  • ½ tsp Vanilla extract

Smokin' Powerhouse Chili · 6 servings

  • ⅔ cup Quinoa, dry
  • 1 cup Fresh onion, peeled, diced
  • 2 tsp Fresh garlic, minced
  • ¾ cup Low-sodium vegetable stock
  • 1¼ cups Fresh carrots, peeled, diced ½"
  • ½ cup Fresh red bell peppers, seeded, diced
  • ½ tsp Ground chipotle pepper (optional)
  • 1 cup Fresh sweet potatoes, peeled, diced ½"
  • 1¾ cups Canned low-sodium diced tomatoes
  • 1 cup Canned low-sodium tomato sauce
  • ¼ cup Fresh cilantro, chopped
  • 2½ tsp Chili powder
  • 2½ tsp Ground cumin
  • ¼ tsp Salt
  • 2 cups Canned low-sodium black beans, drained, rinsed
  • ½ cup Frozen corn

Pumpkin Bread · 6 servings

  • 2 oz or ½ cup Whole-wheat flour
  • 1 ¾ oz or ½ cup Bread flour
  • ½ tsp Baking powder
  • ½ tsp Baking soda
  • ¼ tsp Salt
  • ½ tsp Cinnamon, ground
  • ½ tsp Nutmeg, ground
  • 1 tsp Ginger, ground
  • 4 oz Pumpkin, canned
  • ¼ cup Brown sugar
  • 3 Tbsp or 1 oz Vegetable oil
  • 2 eggs Eggs
  • ½ tsp Vanilla extract

Week 3

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Griddle Corn Cakes Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Sliced banana
  • Milk
  • Whole-grain toast
  • Cream cheese
  • Orange segments
  • Milk
Morning Snack
  • Apple slices
  • Plain yogurt
  • Whole-grain crackers
  • Cheese cubes
  • Orange segments
  • Carrot sticks
  • Cottage cheese
  • Blueberries
  • Plain yogurt
  • Cucumber sticks
  • Whole-grain crackers
Lunch
  • Macaroni Salad Contains: Egg, Wheat, Mustard
  • Hard-cooked egg slices
  • Steamed peas
  • Apple slices
  • Milk
Afternoon Snack
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Quartered cherry tomatoes
  • Milk
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Sliced strawberries
  • Milk
  • Cheese cubes
  • Quartered grape tomatoes
  • Water
Ingredients for this week's recipes

Quantities are for each recipe's original yield, not combined.

Sautéed Tofu and Broccoli · 6 servings

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds

Spinach Egg Bake · 6 servings

  • 2¼ cups Spinach, frozen, chopped
  • 6 Eggs, large, whole
  • 1 Tbsp Feta cheese, crumbled
  • 1 tsp Onions, dehydrated, chopped
  • ⅛ tsp Black pepper, ground
  • ⅛ tsp Salt, table
  • Nonstick cooking spray

Focaccia Bread · 6 servings

  • 1 ¼ tsp Active dry yeast
  • ½ tsp Honey
  • ½ cup Water
  • 2 oz (¼ cup) Flour, all-purpose, enriched
  • 2 oz (¼ cup) Flour, whole-wheat
  • ¼ tsp Salt
  • ¼ tsp Basil, dried
  • ¼ tsp Oregano, dried
  • ¼ tsp Thyme, dried
  • 4 tsp Olive oil, divided
  • 1 can Pan-release spray
  • 1 tsp Garlic, granulated

Griddle Corn Cakes · 6 servings

  • 1 cup (about 4 oz) Cornmeal, whole grain
  • 1 cup (about 4 oz) Flour, whole wheat
  • 2 Tbsp Sugar, granulated
  • ¾ tsp Baking powder
  • ¼ tsp Baking soda
  • ¼ tsp Salt
  • 1 tsp Rosemary, ground
  • 1 tsp Sage, ground
  • ¼ tsp Garlic powder
  • 5 oz Buttermilk, low-fat
  • ¼ cup (2 oz) Oil, vegetable
  • 1 Eggs, large
  • 1 oz Water

Corn, Zucchini and Tomato Pie · 6 servings

  • Nonstick cooking spray
  • 1 cup Zucchini, fresh, unpeeled, ⅛" sliced
  • 1 cup Tomatoes, fresh, ⅛" sliced
  • ¾ cup Corn, frozen, whole kernel, thawed
  • 1 tsp Lemon juice, fresh squeezed, seeds removed; or lemon juice bottled
  • 1 tsp Dill weed, fresh, chopped
  • ⅛ tsp Salt, table
  • ¼ tsp Black pepper, ground
  • 3 Tbsp Parmesan cheese, grated
  • ¼ cup Whole-wheat bread crumbs

Tasty Tots · 6 servings

  • 5 cups Fresh sweet potatoes, peeled, coarsely shredded
  • 2⅓ cups Canned low-sodium garbanzo beans (chickpeas), with liquid
  • ½ cup Fresh green onions, finely chopped
  • 2 Tbsp Vegetable oil
  • ½ tsp Salt
  • ½ tsp Granulated garlic
  • ¼ tsp Ground black pepper
  • ½ tsp Onion powder
  • ½ tsp Ground cinnamon

Greens and Beans Soup · 6 servings

  • 1 Tbsp Canola oil
  • ½ cup Onions, fresh, peeled, ¼" diced
  • ⅔ cup Sweet potatoes, fresh, peeled, ½" diced
  • 2½ cups (2½ cups = 14 oz) Garbanzo beans (chickpeas), low-sodium, canned, drained, and rinsed OR garbanzo beans, dry, cooked
  • ½ tsp Paprika, dried, ground
  • ½ tsp Cinnamon, dried, ground
  • ½ tsp Ginger, dried, ground
  • ½ tsp Cumin, dried, ground
  • 1 tsp Thyme, dried, ground
  • ½ tsp Salt, table
  • ¼ tsp Black pepper, ground
  • 5 cups Collard greens, raw, stems removed, chopped into long thick strips (chiffonade), packed
  • ¼ cup Salsa, tomato, traditional (not chunky)
  • 2 cups Water

Sweet Potato Hummus · 6 servings

  • 1 lb Sweet potatoes, whole, fresh
  • 15 oz can Chickpeas, canned, low sodium, rinsed, drained
  • ¼ cup or 2 oz Tahini
  • 2 Tbsp Olive oil
  • 2 Tbsp Lemon juice
  • 1 Tbsp Garlic, minced
  • 1 tsp Paprika, ground
  • ¼ tsp Salt
  • ¼ tsp Coriander, ground
  • ¼ tsp Cinnamon, ground

Breakfast Bowl · 6 servings

  • 1 lb 4 oz. or 3 ½ cups Potatoes, white, diced, no salt added, frozen, thawed
  • 1 Tbsp Salt-free seasoning
  • 1 ½ tsp Granulated garlic
  • ½ tsp Black pepper
  • ⅛ tsp Salt
  • 2 Tbsp Olive oil
  • 2 cups Black beans, canned, low-sodium, rinsed, drained
  • ½ tsp Cumin, ground
  • ¼ tsp Garlic, granulated
  • ¼ tsp Onion powder
  • 3 eggs Eggs, fresh or 6 oz liquid eggs
  • ¼ cup Non-fat milk
  • ⅛ tsp Salt
  • 1 ½ oz Low-fat-cheddar cheese, shredded
  • 6 Tbsp Salsa, canned, low sodium

Pumpkin Bread · 6 servings

  • 2 oz or ½ cup Whole-wheat flour
  • 1 ¾ oz or ½ cup Bread flour
  • ½ tsp Baking powder
  • ½ tsp Baking soda
  • ¼ tsp Salt
  • ½ tsp Cinnamon, ground
  • ½ tsp Nutmeg, ground
  • 1 tsp Ginger, ground
  • 4 oz Pumpkin, canned
  • ¼ cup Brown sugar
  • 3 Tbsp or 1 oz Vegetable oil
  • 2 eggs Eggs
  • ½ tsp Vanilla extract

Macaroni Salad · 6 servings

  • 2 cups Water
  • 7 oz or 1½ cups Whole-grain elbow macaroni
  • 3 oz or ½ cup Low-fat mayonnaise
  • ½ oz or 1 Tbsp White vinegar
  • 2 oz or ¼ cup Sugar
  • ½ oz or 1 Tbsp Mustard
  • 2 oz or ⅓ cup Fresh red bell peppers, diced
  • 2 oz or ⅓ cup Fresh green bell peppers, diced
  • 1 Tbsp Canned pimientos, diced, drained
  • 2½ oz or ½ cup Fresh carrots, finely diced
  • 2 oz or ½ cup Fresh celery, diced
  • 1½ oz or ⅓ cup Fresh red onions, diced
  • ¼ tsp Salt
  • ¼ tsp Ground black or white pepper
  • ¼ tsp Paprika

Purple Power Bean Wrap · 6 servings

  • 1 tsp Lemon zest (make zest from juiced lemon)
  • 2 Tbsp Fresh lemon, juiced
  • 2 cups Canned low-sodium great northern beans, drained, rinsed
  • ½ cup Fresh avocado, peeled, pitted, puréed
  • 1 Tbsp Fresh garlic, minced
  • 2¼ tsp Extra virgin olive oil
  • ⅓ tsp Chili powder
  • ½ tsp Salt
  • 1½ cups Fresh purple cabbage, finely shredded
  • 6 Whole-wheat torillas, 10"
  • 3 cups Fresh romaine lettuce, shredded

Oatmeal Muffin Squares · 6 servings

  • 2 oz (½ cup) Flour, whole-wheat
  • 1 ¾ oz (½ cup) Flour, bread, enriched
  • ½ cup Oats, rolled, dry
  • ⅛ tsp Baking soda
  • ¼ tsp Baking powder
  • ½ tsp Cinnamon, ground
  • ½ tsp Nutmeg, ground
  • ¼ tsp Salt
  • ½ cup or 1 Bananas, fresh, over-ripe, mashed
  • 2 eggs Egg
  • ⅛ cup Sugar, granulated
  • ⅛ cup Oil, vegetable
  • ½ tsp Vanilla extract
  • ½ cup Blueberries, frozen, thawed

Week 4

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Oatmeal
  • Diced apples with cinnamon
  • Milk
  • Griddle Corn Cakes Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Sliced strawberries
  • Milk
Morning Snack
  • Orange segments
  • Plain yogurt
  • Whole-grain crackers
  • Cheese cubes
  • Pear slices
  • Cucumber sticks
  • Plain yogurt dip
  • Blueberries
  • Cottage cheese
  • Carrot sticks
  • Whole-grain crackers
Lunch
  • Vegetable Chili Contains: Milk, Wheat, Gluten-containing cereals
  • Brown rice
  • Shredded cheese
  • Cucumber coins
  • Apple slices
  • Milk
Afternoon Snack
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Red pepper strips
  • Milk
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Apple slices
  • Milk
  • Plain yogurt
  • Mixed berries
  • Water
Ingredients for this week's recipes

Quantities are for each recipe's original yield, not combined.

Whole Wheat Pancakes · 9 servings

  • 1 cup (about 4 oz) Flour, whole-wheat
  • 2 Tbsp Sugar, granulated
  • 1 ½ tsp Baking powder
  • ¼ tsp Baking soda
  • ¼ tsp Salt
  • ¼ tsp Cinnamon
  • ¼ tsp Nutmeg
  • 5 fl oz Buttermilk, low-fat
  • ¼ cup (2 oz) Oil, vegetable
  • 1 egg Eggs
  • ½ tsp Vanilla extract

Vegetable Chili · 6 servings

  • 1 tsp or ¼ oz Canola oil
  • ½ cup or 3 oz *Fresh onions, diced
  • ½ cup or 2 oz *Fresh green bell peppers, diced
  • ⅛ cup or ¼ oz *Fresh jalapeno peppers, seeded, diced
  • ¼ cup Chili powder
  • ⅛ tsp Ground cumin
  • ½ tsp Garlic powder
  • 2¼ tsp or ¼ oz Ancho chili powder
  • OR
  • 2¼ tsp or ¼ oz Mexican Seasoning Mix (see Notes)
  • ¼ tsp Onion powder
  • ⅛ tsp Red hot sauce (optional)
  • 2 tsp or ½ oz Brown sugar
  • 1½ cups or 12¼ oz Canned no-salt-added crushed tomatoes, undrained
  • ½ cup or 5 oz Canned no-salt-added diced tomatoes, undrained
  • 1½ cups or 11 oz Canned low-sodium kidney beans, drained, rinsed
  • OR
  • 1½ cups or 11 oz *Dry kidney beans, cooked (see Notes)
  • ⅓ cup or 2 oz Bulgur wheat, dry
  • ¼ cup or 2 oz Low-sodium vegetable broth
  • ⅔ cup or 6 oz Water
  • ¾ cup or 4 oz Low-fat sour cream

Sweet Potato Hummus · 6 servings

  • 1 lb Sweet potatoes, whole, fresh
  • 15 oz can Chickpeas, canned, low sodium, rinsed, drained
  • ¼ cup or 2 oz Tahini
  • 2 Tbsp Olive oil
  • 2 Tbsp Lemon juice
  • 1 Tbsp Garlic, minced
  • 1 tsp Paprika, ground
  • ¼ tsp Salt
  • ¼ tsp Coriander, ground
  • ¼ tsp Cinnamon, ground

Easy Zucchini Lasagna · 6 servings

  • 2½ oz (2½ oz equals ½ cup plus 2 Tbsp) Mozzarella cheese, low-fat, shredded
  • 1 cup Cottage cheese, fat-free
  • 3 Tbsp Tomato paste, canned, low-sodium
  • 1 cup Tomato sauce, canned
  • 1 tsp Oregano, dried
  • 1 tsp Basil, dried
  • 2 5⁄8 oz (½ cup plus 1 Tbsp) Onions, fresh, peeled, ¼" diced
  • 2 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • ¼ tsp Black pepper, ground
  • 1½ cups Zucchini, fresh, unpeeled thinly sliced
  • 3⅔ oz (6 sheets) Lasagna noodles, enriched, over ready
  • 1 Tbsp Parmesan cheese, fresh, shredded
  • Nonstick cooking spray

Tasty Tots · 6 servings

  • 5 cups Fresh sweet potatoes, peeled, coarsely shredded
  • 2⅓ cups Canned low-sodium garbanzo beans (chickpeas), with liquid
  • ½ cup Fresh green onions, finely chopped
  • 2 Tbsp Vegetable oil
  • ½ tsp Salt
  • ½ tsp Granulated garlic
  • ¼ tsp Ground black pepper
  • ½ tsp Onion powder
  • ½ tsp Ground cinnamon

Vegetable Frittata Bites · 6 servings

  • ½ cup or 1 oz Fresh mushrooms, coarsely chopped
  • ½ cup or 2 oz Onions, yellow, fresh, small diced
  • ½ cup or 2 oz Bell pepper, red, fresh, small diced
  • ¼ tsp Salt
  • ¼ tsp Ground black pepper
  • 1 cup or 1 oz Spinach, fresh, coarsely chopped
  • 1 cup or 4 oz Cheese, cheddar, low-fat, shredded
  • ¼ cup Milk, skim
  • 4 eggs or 8 oz Eggs, Liquid
  • ¼ cup or 1 oz Flour, all purpose

Focaccia Bread · 6 servings

  • 1 ¼ tsp Active dry yeast
  • ½ tsp Honey
  • ½ cup Water
  • 2 oz (¼ cup) Flour, all-purpose, enriched
  • 2 oz (¼ cup) Flour, whole-wheat
  • ¼ tsp Salt
  • ¼ tsp Basil, dried
  • ¼ tsp Oregano, dried
  • ¼ tsp Thyme, dried
  • 4 tsp Olive oil, divided
  • 1 can Pan-release spray
  • 1 tsp Garlic, granulated

Black Beans With Plantains · 6 servings

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)

Pumpkin Bread · 6 servings

  • 2 oz or ½ cup Whole-wheat flour
  • 1 ¾ oz or ½ cup Bread flour
  • ½ tsp Baking powder
  • ½ tsp Baking soda
  • ¼ tsp Salt
  • ½ tsp Cinnamon, ground
  • ½ tsp Nutmeg, ground
  • 1 tsp Ginger, ground
  • 4 oz Pumpkin, canned
  • ¼ cup Brown sugar
  • 3 Tbsp or 1 oz Vegetable oil
  • 2 eggs Eggs
  • ½ tsp Vanilla extract

Southwest Tofu Scramble · 6 servings

  • 1 cup or 7 oz Quinoa, uncooked
  • 1½ cup Water
  • 1 tsp Olive oil
  • 2½ cup or 1 lb Firm tofu
  • 2 tsp Garlic, minced
  • 1 tsp Ground cumin
  • ¼ tsp Red pepper flakes
  • ½ tsp Salt
  • ¼ tsp Black pepper
  • ½ tsp Curry powder
  • ½ tsp Turmeric
  • 1 cup or 6 oz Fresh red bell pepper, diced
  • 2 cups or 4 oz Fresh green onions, diced, tops and bottoms
  • 1 qt or 4 oz Fresh spinach, coarsely chopped

Breakfast Bowl · 6 servings

  • 1 lb 4 oz. or 3 ½ cups Potatoes, white, diced, no salt added, frozen, thawed
  • 1 Tbsp Salt-free seasoning
  • 1 ½ tsp Granulated garlic
  • ½ tsp Black pepper
  • ⅛ tsp Salt
  • 2 Tbsp Olive oil
  • 2 cups Black beans, canned, low-sodium, rinsed, drained
  • ½ tsp Cumin, ground
  • ¼ tsp Garlic, granulated
  • ¼ tsp Onion powder
  • 3 eggs Eggs, fresh or 6 oz liquid eggs
  • ¼ cup Non-fat milk
  • ⅛ tsp Salt
  • 1 ½ oz Low-fat-cheddar cheese, shredded
  • 6 Tbsp Salsa, canned, low sodium

Griddle Corn Cakes · 6 servings

  • 1 cup (about 4 oz) Cornmeal, whole grain
  • 1 cup (about 4 oz) Flour, whole wheat
  • 2 Tbsp Sugar, granulated
  • ¾ tsp Baking powder
  • ¼ tsp Baking soda
  • ¼ tsp Salt
  • 1 tsp Rosemary, ground
  • 1 tsp Sage, ground
  • ¼ tsp Garlic powder
  • 5 oz Buttermilk, low-fat
  • ¼ cup (2 oz) Oil, vegetable
  • 1 Eggs, large
  • 1 oz Water

Hoppin’ John (Black-Eyed Peas and Rice) · 6 servings

  • 1 cup or 6 oz Brown rice, long-grain, regular, dry, parboiled
  • ⅛ cup or 1 oz Canola oil
  • ¾ cups or 3 oz Fresh onions, chopped
  • ½ cups or 3 oz Fresh green bell peppers, chopped
  • ⅓ cup or 2 oz Fresh red bell pepper, diced
  • ½ cup or 2 oz Fresh celery, diced
  • 1 tsp Garlic, minced
  • 1 Tbsp Salt-free seasoning
  • 1 tsp Vegetable base concentrate
  • 1 - Bay leaf
  • 2 cups or 11 oz Canned low-sodium black-eyed peas, drained, rinsed
  • OR
  • 2 cups or 11 oz Dry Black-eye peas, cooked (See Notes)
  • 2 cups Water
  • ¾ tsp Salt

These menus are general ideas for preschool-aged children (3–5), not medical or dietary advice. Check ingredients and product labels against your child's allergies, cut foods to a safe size for your child, and follow your daycare's or health professional's guidance.