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Little Sprouts 4-Week Menu (Preschool, Ages 3–5)

A four-week rotating menu of home-style meals and snacks for our preschool room, offering a grain, vegetables or fruit, protein and milk across the day in line with Canada's Food Guide. All meals and snacks are planned peanut-free and tree-nut-free, with foods cut and served in shapes that are safe for 3- to 5-year-olds.

Week 1

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Whole-grain oatmeal
  • Diced peaches
  • Milk
  • Whole-grain cereal
  • Blueberries
  • Milk
  • Griddle Corn Cakes Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Unsweetened applesauce
  • Milk
Morning Snack
  • Apple slices
  • Plain yogurt
  • Cheese cubes
  • Pear slices
  • Banana slices
  • Milk
  • Cottage cheese
  • Diced peaches
  • Cucumber sticks
  • Plain yogurt dip
Lunch
  • Macaroni and Cheese Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Green peas
  • Apple slices
  • Milk
  • Mini Salmon Loaves Contains: Milk, Egg, Wheat, Fish, Gluten-containing cereals
  • Brown rice
  • Steamed broccoli
  • Pear slices
  • Milk
Afternoon Snack
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Quartered cherry tomatoes
  • Milk
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Pear slices
  • Milk
Ingredients for this week's recipes

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

Arroz Con Pollo · 6 servings

  • ½ cup Brown rice, long-grain, uncooked
  • 1 cup Water
  • ½ teaspoon Salt, table
  • ½ teaspoon Black pepper, ground
  • ½ teaspoon Garlic powder
  • 2 teaspoons Cumin, ground
  • 12½ ounces (about 6 tenderloins) Chicken tenderloins, boneless, skinless, fresh or frozen, raw
  • ¾ cup Onion, fresh, peeled, ¼" diced
  • ¾ cup Green bell pepper, fresh, ¼" diced
  • 3 cloves (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 2 teaspoons Oregano, leaves, dried
  • ¾ cup (¾ cup = about ½ of a 14½ oz can) Tomatoes with juice, canned, diced
  • 1 cup Chicken broth, low-sodium
  • Nonstick cooking spray

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

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

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

Mini Salmon Loaves · 6 servings

  • 1 cup Alaska salmon, skinless, boneless, canned, drained, flaked
  • 1 - Egg, large, slightly beaten
  • 1 tablespoon Milk, fat-free (skim)
  • 1 teaspoon Onion, dried, minced
  • ½ teaspoon Dill weed, dried
  • ½ teaspoon Lemon pepper seasoning
  • 3 tablespoons (about ¾ slice of bread) Whole-wheat bread crumbs

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

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

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

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

Chicken Flatbread Pizza · 6 servings

  • Nonstick cooking spray
  • ½ teaspoon Turmeric, ground
  • ¼ teaspoon Salt, table
  • ½ teaspoon Cumin, ground
  • ¼ teaspoon Cinnamon, ground
  • 10½ ounces (about 5 tenderloins) Chicken tenderloins, boneless, skinless, fresh or frozen, raw
  • 3 tablespoons Greek yogurt, plain, non-fat
  • 2 teaspoons Canola oil
  • ⅔ cup Onion, fresh, peeled, ½" chopped
  • 3 cloves (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 4 ounces (4 oz = about 4 cups packed) Spinach, fresh, roughly chopped
  • 2 (about 126 gm each) Whole-wheat flatbread naan
  • 1 cup Tomatoes, fresh, ¼" diced
  • 1½ ounces Mozzarella, low-fat, shredded

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

Turkey Burgers With Tzatziki Sauce · 6 servings

  • Tzatziki Sauce
  • ¼ cup Greek yogurt, plain, non-fat
  • ¼ cup Cucumber, fresh, peeled, chopped
  • 2 tsp Mint leaves, fresh, chopped
  • 1 tsp Lemon juice, fresh squeezed, seed removed; or lemon juice, bottled
  • Turkey Burgers
  • 1¼ cups Spinach, frozen, chopped
  • 13 oz Ground turkey, fresh or frozen, at least 93% lean
  • 1 tsp Oregano, dried
  • 1 tsp Garlic powder
  • ½ tsp Salt, table
  • ½ tsp Black pepper, ground
  • 6 slices Tomato, fresh, ⅛" slices (about 2½ oz)
  • 3 - Whole-wheat pitas (at least 70 gm each)
  • Nonstick cooking spray

Week 2

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Whole-grain toast
  • Sliced strawberries
  • Milk
  • Whole-grain cereal
  • Banana slices
  • Milk
Morning Snack
  • Orange segments
  • Milk
  • Whole-grain crackers
  • Apple slices
  • Plain yogurt
  • Blueberries
  • Cheese cubes
  • Diced melon
  • Carrot sticks
  • Plain yogurt dip
Lunch
Afternoon Snack
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Cucumber sticks
  • Milk
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Sliced strawberries
  • Milk
Ingredients for this week's recipes

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

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

Honey Lime Chicken · 6 servings

  • 1 lb 7 oz Raw chicken thighs, boneless, skinless
  • ⅓ cup or 3½ oz Honey
  • ¼ cup or 2 oz Fresh lime juice
  • ½ tsp Salt
  • ¼ tsp Ground black or white pepper
  • ⅛ cup Lime zest

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

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

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

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

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

Roasted Fish Crispy Slaw Wrap · 6 servings

  • 2½ cup *Fresh red cabbage, shredded
  • 2 cups *Fresh white cabbage, shredded
  • 1½ cup *Fresh carrots, shredded
  • 1 cup *Fresh bok choy, julienne sliced
  • 2 Tbsp Fresh cilantro, chopped
  • ¾ cup Light Balsamic vinaigrette dressing
  • 6 pieces Frozen Tilapia filets, thawed (4 oz portions)
  • 1 Tbsp Salt-free chili-lime seasoning blend
  • 1 Tbsp Extra virgin olive oil
  • 1½ cups Fresh romaine lettuce, julienne sliced
  • 6 (1.7 oz each) Whole-grain tortillas, 8”
  • 6 slices *Fresh avocados, sliced ¼”
  • 6 quarters (about 7 limes) *Fresh limes, cut into quarters

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

Chicken Flatbread Pizza · 6 servings

  • Nonstick cooking spray
  • ½ teaspoon Turmeric, ground
  • ¼ teaspoon Salt, table
  • ½ teaspoon Cumin, ground
  • ¼ teaspoon Cinnamon, ground
  • 10½ ounces (about 5 tenderloins) Chicken tenderloins, boneless, skinless, fresh or frozen, raw
  • 3 tablespoons Greek yogurt, plain, non-fat
  • 2 teaspoons Canola oil
  • ⅔ cup Onion, fresh, peeled, ½" chopped
  • 3 cloves (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 4 ounces (4 oz = about 4 cups packed) Spinach, fresh, roughly chopped
  • 2 (about 126 gm each) Whole-wheat flatbread naan
  • 1 cup Tomatoes, fresh, ¼" diced
  • 1½ ounces Mozzarella, low-fat, shredded

Beef Vegetable Soup · 6 servings

  • ¾ cup 7 oz Raw ground beef, no more than 10% fat
  • 2 cups or 16 oz Low-sodium beef broth
  • 2 cups or 13 oz Canned no-salt-added diced tomatoes, undrained
  • ½ cup or 2 oz Fresh celery, chopped
  • ½ cup or 2 oz Fresh onions, chopped
  • ½ tsp Salt
  • ⅛ tsp Ground black pepper
  • 1 tsp Onion powder
  • 1 tsp Salt-free seasoning
  • 2¼ tsp Garlic powder
  • ⅛ tsp Dried parsley
  • 2¼ tsp Ancho chili powder
  • OR
  • 2¼ tsp Mexican seasoning mix (See Notes Section)
  • ¾ cup or 3 oz Frozen corn
  • 1 cup or 5 oz Frozen peas and carrots
  • ¾ cup or 2 oz Frozen green beans

Week 3

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Whole-grain oatmeal
  • Diced pears
  • Milk
  • Whole-grain English muffin
  • Sliced kiwi
  • Milk
  • Griddle Corn Cakes Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Diced peaches
  • Milk
Morning Snack
  • Pear slices
  • Milk
  • Cheese cubes
  • Melon cubes
  • Apple slices
  • Plain yogurt
  • Cucumber rounds
  • Cottage cheese
  • Banana slices
  • Milk
Lunch
  • Stir-Fry Pork Contains: Wheat, Soy
  • Cucumber rounds
  • Pineapple tidbits
  • Milk
Afternoon Snack
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Quartered cherry tomatoes
  • Milk
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Orange segments
  • Milk
Ingredients for this week's recipes

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

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

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

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

Chicken With Veggie Couscous · 6 servings

  • Nonstick cooking spray
  • 6 each (about 3.7 oz each) Chicken drumsticks, with bone and skin, raw
  • 1 tablespoon Canola oil
  • ½ teaspoon Cinnamon, dried, ground
  • 1 teaspoon Coriander, dried, ground
  • 1 teaspoon Cumin, dried, ground
  • 1 teaspoon Ginger, dried, ground
  • 1⅛ cups Carrots, fresh, peeled, ¼" diced
  • 1 cup Onion, fresh, peeled, ¼" diced
  • ¼ cup Lemon juice, fresh squeezed, seeds removed or bottled
  • 2 cups Chicken broth, low-sodium
  • ¼ cup Olives, ripe, black, canned, drained, sliced
  • ½ cup Couscous, uncooked
  • ½ tablespoon Mint leaves, fresh, chopped

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

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

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

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

Stir-Fry Pork · 6 servings

  • ½ cup Brown rice, long grain, uncooked
  • 17 Tbsp (1 cup 1 Tbsp) Water
  • 1 Tbsp Cornstarch
  • 1 Tbsp Soy sauce, low-sodium
  • 1 cup Chicken broth, low-sodium
  • 1 Tbsp Canola oil
  • 1 cup Broccoli, frozen, chopped
  • 2 cups Carrots, fresh, peeled, shredded
  • ¾ cup Onions, fresh, peeled, ¼" diced
  • 2 tsp Garlic powder
  • 2 tsp Ginger root, fresh, grated ( or 1 tsp ginger, ground)
  • ½ tsp Salt, table
  • ¼ tsp Black pepper, ground
  • 1 lb Pork, sirloin roast, fresh or frozen, ½" cubed
  • Nonstick cooking spray

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

Chicken Flatbread Pizza · 6 servings

  • Nonstick cooking spray
  • ½ teaspoon Turmeric, ground
  • ¼ teaspoon Salt, table
  • ½ teaspoon Cumin, ground
  • ¼ teaspoon Cinnamon, ground
  • 10½ ounces (about 5 tenderloins) Chicken tenderloins, boneless, skinless, fresh or frozen, raw
  • 3 tablespoons Greek yogurt, plain, non-fat
  • 2 teaspoons Canola oil
  • ⅔ cup Onion, fresh, peeled, ½" chopped
  • 3 cloves (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 4 ounces (4 oz = about 4 cups packed) Spinach, fresh, roughly chopped
  • 2 (about 126 gm each) Whole-wheat flatbread naan
  • 1 cup Tomatoes, fresh, ¼" diced
  • 1½ ounces Mozzarella, low-fat, shredded

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

Tuscan Smoked Turkey and Bean Soup · 6 servings

  • ⅓ cup Fresh onions, peeled, diced ½"
  • ⅓ cup Fresh celery, diced
  • ⅓ cup Fresh carrots, peeled, diced
  • 1½ cups Fresh kale, no stems, chopped
  • 2¼ tsp Canned low-sodium tomato paste
  • 1 Tbsp Fresh garlic, minced
  • 4¼ cups Low-sodium chicken stock
  • 1¾ cups Canned low-sodium Navy beans. drained, rinsed
  • ½ tsp Salt
  • ⅛ tsp Ground black pepper
  • 1 cup Smoked turkey breast, ¼" pieces (5 oz)
  • 2 tsp Fresh thyme, chopped
  • 2 tsp Fresh basil, chopped
  • 2 tsp Fresh parsley, chopped

Week 4

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Whole-grain cereal
  • Sliced bananas
  • Milk
  • Whole-grain bagel slices
  • Plain yogurt
  • Diced melon
Morning Snack
  • Sliced strawberries
  • Plain yogurt
  • Whole-grain crackers
  • Pear slices
  • Cheese cubes
  • Apple slices
  • Blueberries
  • Milk
  • Carrot sticks
  • Cottage cheese
Lunch
  • Chic' Penne Contains: Milk, Wheat, Gluten-containing cereals
  • Carrot sticks
  • Apple slices
  • Milk
  • Baked Cod Olé Contains: Fish
  • Brown rice
  • Steamed green beans
  • Diced cantaloupe
  • Milk
  • Porcupine Sliders Contains: Egg, Wheat, Fish, Sulphites, Gluten-containing cereals
  • Whole-grain slider buns
  • Cucumber sticks
  • Sliced strawberries
  • Milk
Afternoon Snack
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Cucumber sticks
  • Milk
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Quartered grapes
  • Milk
Ingredients for this week's recipes

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

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

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

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

Chic' Penne · 6 servings

  • 3 cups Penne pasta, whole-wheat, dry (12 oz)
  • 1 tsp Granulated garlic
  • 2 cups Fresh broccoli florets
  • 1 cup Cooked diced chicken, ½" pieces (4 oz)
  • 1½ cups Fat-free half and half
  • 1 Tbsp Enriched all-purpose flour
  • ⅛ cup Low-sodium chicken broth
  • 1 tsp Salt
  • ½ tsp Ground black pepper
  • ½ cup Reduced-fat cheddar cheese, shredded (2 oz)
  • ½ cup Low-fat mozzarella cheese, low-moisture, part-skim, shredded (2 oz)

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

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

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

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

Baked Cod Olé · 6 servings

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • Nonstick cooking spray

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

Chicken Flatbread Pizza · 6 servings

  • Nonstick cooking spray
  • ½ teaspoon Turmeric, ground
  • ¼ teaspoon Salt, table
  • ½ teaspoon Cumin, ground
  • ¼ teaspoon Cinnamon, ground
  • 10½ ounces (about 5 tenderloins) Chicken tenderloins, boneless, skinless, fresh or frozen, raw
  • 3 tablespoons Greek yogurt, plain, non-fat
  • 2 teaspoons Canola oil
  • ⅔ cup Onion, fresh, peeled, ½" chopped
  • 3 cloves (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 4 ounces (4 oz = about 4 cups packed) Spinach, fresh, roughly chopped
  • 2 (about 126 gm each) Whole-wheat flatbread naan
  • 1 cup Tomatoes, fresh, ¼" diced
  • 1½ ounces Mozzarella, low-fat, shredded

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

Porcupine Sliders · 6 servings

  • ⅛ cup Brown rice, long-grain, regular, dry
  • 1 tsp Canola oil
  • 1½ Tbsp Fresh onion, peeled, diced
  • ¼ cup Fresh celery, diced
  • 1½ tsp Fresh garlic, minced
  • 1 lb Raw ground turkey, lean
  • 1 Egg, beaten
  • 5 Tbsp Dried cranberries, chopped
  • ¾ cup Fresh baby spinach, chopped
  • 1 tsp Worcestershire sauce
  • ½ tsp Salt
  • ½ tsp Ground black pepper
  • 1 dash Ground white pepper
  • 6 (1 oz each) Mini whole-wheat rolls (small dinner roll size)

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.