Nutrition
Monthly Menu Schedule
Week 1
A.M. Refreshment | Lunch | P.M. Refreshment | Alternatives for Vegetarian | |
---|---|---|---|---|
Week 1 | ||||
Monday | MAINÂ Waffles topped with ricotta cheese, raspberries DRINKÂ Milk/water |
MAINÂ Baked butternut squash and garlic risotto SIDEÂ Chick pea salad with red peppers VEGETABLESÂ Raw carrot sticks SWEET ENDINGÂ Fresh fruit platter; apples, bananas and melons DRINKÂ Milk/water |
MAINÂ Soft tortilla wraps with chicken salad and cucumber, water, Melba toast with cheese chunks and cucumber DRINKÂ Water |
MAINÂ Soft tortilla wraps with chicken salad and cucumber, water, Melba toast with cheese chunks and cucumber DRINKÂ Water |
Tuesday | MAINÂ Three ingredient oatmeal breakfast cookies, blueberries DRINKÂ Milk/water |
MAINÂ Bean and veggie Kamut quesadillas made on whole grain tortillas SIDEÂ Baked potato wedges with paprika and garlic VEGETABLESÂ Cooked carrots and celery sticks SWEET ENDINGÂ Pears DRINKÂ Milk/water |
MAINÂ Mini carrot and banana popper muffins with apple slices DRINKÂ Water |
MAINÂ Mini carrot and banana popper muffins with apple slices DRINKÂ Water |
Wednesday | MAINÂ Blender pancakes with orange slices DRINKÂ Milk/water |
MAINÂ Three cheese chicken and spinach lasagna in tomato sauce SIDEÂ Mixed vegetables VEGETABLESÂ Cucumber slices SWEET ENDINGÂ Yogurt with apple slices DRINKÂ Milk/water |
MAINÂ Melba toast with tzatziki and celery sticks DRINKÂ Water |
MAINÂ Melba toast with tzatziki and celery sticks DRINKÂ Water |
Thursday | MAINÂ Baked apple crumble DRINKÂ Milk/water |
MAINÂ Chicken nibbles SIDEÂ Baked sweet potato fries VEGETABLESÂ Cooked peas and green pepper sticks SWEET ENDINGÂ Unsweetened applesauce DRINKÂ Milk/water |
MAINÂ Mini whole wheat pitas stuffed with tuna, egg salad, raw celery sticks; water; Whole wheat pitas with egg salad, celery sticks DRINKÂ Water |
MAINÂ Mini whole wheat pitas stuffed with tuna, egg salad, raw celery sticks; water; Whole wheat pitas with egg salad, celery sticks DRINKÂ Water |
Friday | MAINÂ Overnight French toast cut into fingers, orange slices DRINKÂ Milk/water |
MAINÂ Chicken and veggie packed tacos served in whole wheat tortillas with grated cheese SIDEÂ Chopped spinach VEGETABLESÂ Raw carrot sticks SWEET ENDINGÂ Frozen strawberries topped with fresh banana slices DRINKÂ Milk/water |
MAINÂ Crunchy rice rolls with cheddar cheese, celery sticks DRINKÂ Water |
MAINÂ Crunchy rice rolls with cheddar cheese, celery sticks DRINKÂ Water |
Week 2
A.M. Refreshment | Lunch | P.M. Refreshment | Alternatives for Vegetarian | |
---|---|---|---|---|
Week 2 | ||||
Monday | MAINÂ Raisin bread with wow butter and apple slices DRINKÂ Milk/water |
MAINÂ Cheese-filled ravioli in homemade lentil, vegetable and tomato sauce SIDEÂ Garlic toast made with coconut oil VEGETABLESÂ Raw carrot sticks SWEET ENDINGÂ Banana ice cream DRINKÂ Milk/water |
MAINÂ Three ingredient oatmeal breakfast baked cookies with wow butter and apple slices DRINKÂ Water |
MAINÂ Three ingredient oatmeal breakfast baked cookies with wow butter and apple slices DRINKÂ Water |
Tuesday | MAINÂ Chia pudding with berries DRINKÂ Milk/water |
MAINÂ Lentil shepherd’s pie SIDEÂ Cooked mixed vegetables (peas, carrots, green beans and corn) VEGETABLESÂ Cucumber slices SWEET ENDINGÂ Plain yogurt with blueberries and banana slices DRINKÂ Milk/water |
MAINÂ Cheese chunks with soft tortillas, mixed peppers DRINKÂ Water |
MAINÂ Cheese chunks with soft tortillas, mixed peppers DRINKÂ Water |
Wednesday | MAINÂ Homemade granola with blueberries and plain yogurt DRINKÂ Milk/water |
MAINÂ Tuna melt sandwich on whole wheat english muffin SIDEÂ Sweet potato and coconut soup VEGETABLESÂ Green pepper slices SWEET ENDINGÂ Applesauce DRINKÂ Milk/water |
MAINÂ Mini whole wheat pitas stuffed with tuna, egg salad, green pepper sticks or whole wheat pitas with egg salad, green pepper slices DRINKÂ Water |
MAINÂ Mini whole wheat pitas stuffed with tuna, egg salad, green pepper sticks or whole wheat pitas with egg salad, green pepper slices DRINKÂ Water |
Thursday | MAINÂ Waffles topped with ricotta cheese, raspberries, milk/water DRINKÂ Milk/water |
MAINÂ Ground chicken and veggie packed tacos with zucchini, served with cheese, lettuce, salsa sauce and guacamole in a wholegrain wrap SIDEÂ Baked sweet potato fries VEGETABLESÂ Raw carrot sticks SWEET ENDINGÂ Diced pineapple DRINKÂ Milk/water |
MAINÂ Melba toast and salmon spread (made with salmon, apple, celery, cucumber and mayonnaise), green pepper sticks or Melba toast with hummus and green pepper sticks DRINKÂ Water |
MAINÂ Melba toast and salmon spread (made with salmon, apple, celery, cucumber and mayonnaise), green pepper sticks or Melba toast with hummus and green pepper sticks DRINKÂ Water |
Friday | MAINÂ Cranberry scones with wow butter and orange slices DRINKÂ Milk/water |
MAINÂ Roasted vegetable tagine SIDEÂ Cooked quinoa VEGETABLESÂ Kale and brussel sprout salad SWEET ENDINGÂ Raspberries with frozen blueberries DRINKÂ Milk/water |
MAINÂ Three ingredient oatmeal breakfast baked cookies with wow butter and orange slices DRINKÂ Water |
MAINÂ Three ingredient oatmeal breakfast baked cookies with wow butter and orange slices DRINKÂ Water |
Week 3
A.M. Refreshment | Lunch | P.M. Refreshment | Alternatives for Vegetarian | |
---|---|---|---|---|
Week 3 | ||||
Monday | Whole wheat english muffins with carrot spread, cucumber slices, milk/water |
MAINÂ Cheesy pasta (whole wheat elbow macaroni, ground chicken, chopped onion and celery, garlic and grated cheese) SIDEÂ Cooked peas and carrots VEGETABLESÂ Raw carrot sticks SWEET ENDINGÂ Plain yogurt with homemade granola and berries DRINKÂ Milk/water |
Melba toast with tzatziki sauce, celery sticks, water |
Melba toast with tzatziki sauce, celery sticks, water |
Tuesday | Three ingredient oatmeal breakfast baked cookies with wow butter, milk/water |
MAIN Chicken nibbles SIDEÂ Baked sweet potato fries VEGETABLES Red and yellow pepper strips SWEET ENDINGÂ Unsweetened applesauce DRINKÂ Milk/water |
Mini pitas with tuna spread (made with tuna, apple, celery, cucumber and mayonnaise), green pepper sticks, water; Mini pitas with carrot spread and green pepper sticks, water |
Mini pitas with tuna spread (made with tuna, apple, celery, cucumber and mayonnaise), green pepper sticks, water; Mini pitas with carrot spread and green pepper sticks, water |
Wednesday | Baked apple crumble, milk/water |
MAINÂ Jamaican rice (brown rice, kidney beans, grated carrots and zucchini, onion, garlic and ground chicken) SIDEÂ Cucumber slices VEGETABLESÂ Celery sticks SWEET ENDINGÂ Fresh fruit platter: apples, bananas and melons DRINKÂ Milk/water |
Crunchy rice rolls with apple slices, cheddar cheese chunks, water |
Crunchy rice rolls with apple slices, cheddar cheese chunks, water |
Thursday | Overnight oatmeal with berries, milk/water |
MAIN Â Homemade salmon cakes SIDE Â Â Garlic and parmesan egg noodles VEGETABLES Â Roasted cauliflower and red pepper slices SWEET ENDINGÂ Diced pineapple DRINKÂ Milk/water |
Soft tortillas with turkey, cheese, salsa, water; Soft tortillas with egg salad, cheese, salsa, water |
Soft tortillas with turkey, cheese, salsa, water; Soft tortillas with egg salad, cheese, salsa, water |
Friday | Banana and blueberry muffins, orange slices, milk/water |
MAINÂ Whole wheat pasta primavera in a classic three cheese, lentil and tomato sauce SIDEÂ Raw carrot sticks VEGETABLESÂ Zucchini slices SWEET ENDINGÂ Frozen strawberries topped with fresh banana slices DRINKÂ Milk/water |
Blender pancakes with pumpkin seed butter, orange slices, water |
Blender pancakes with pumpkin seed butter, orange slices, water |
Week 4
A.M. Refreshment | Lunch | P.M. Refreshment | Alternatives for Vegetarian | |
---|---|---|---|---|
Week 4 | ||||
Monday | Raisin bread with mashed banana, pumpkin seed butter/wow butter, milk/water |
MAINÂ Ground chicken and oriental vegetable stir fry with teriyaki sauce SIDEÂ Chinese noodles VEGETABLESÂ Raw carrot sticks SWEET ENDINGÂ Yogurt with homemade granola and melon slices DRNIKÂ Milk/water |
Melba toast with homemade avocado dip and cheddar cheese, water |
Melba toast with homemade avocado dip and cheddar cheese, water |
Tuesday | Blender pancakes with pumpkin seed butter/wow butter, pear slices, milk/water |
MAINÂ Mini frittatas made with salmon, peppers and spinach SIDEÂ Macaroni salad with cooked mixed vegetables; peas, carrots, green beans and corn VEGETABLESÂ Cucumber slices SWEET ENDINGÂ Unsweetened applesauce DRINKÂ Milk/water |
Mini carrot and banana popper muffins, orange slices, water |
Mini carrot and banana popper muffins, orange slices, water |
Wednesday | Blueberry scones with ricotta cheese, apple slices, milk/water |
MENUÂ Tuna melt sandwich made on whole grain English muffin SIDEÂ Sweet potato and coconut soup VEGETABLESÂ Cooked broccoli SWEET ENDINGÂ Fruit cocktail DRINKÂ Milk/water |
Crunchy rice rolls with wow butter and banana slices, water |
Crunchy rice rolls with wow butter and banana slices, water |
Thursday | Overnight French toast cut into fingers, orange slices, milk/water |
MAINÂ Veggie-packed chili SIDEÂ Brown rice VEGETABLESÂ Red pepper slices and green peas SWEET ENDINGÂ Fresh fruit platter: apples, bananas and melons DRINKÂ Milk/water |
Three ingredient oatmeal breakfast baked cookies and apple slices, water |
Three ingredient oatmeal breakfast baked cookies and apple slices, water |
Friday | Chia pudding with berries, milk/water |
MAINÂ Homemade pizza deluxe on a whole wheat crust with mozzarella cheese, green peppers, mushrooms, pineapple, ground chicken and tomatoes SIDEÂ Kale and brussels sprout mixed salad with dressing VEGETABLESÂ Cucumber slices SWEET ENDINGÂ Mixed fruit cocktail with berries DRINKÂ Milk/water |
Mini whole wheat pitas stuffed with tuna, egg salad, raw carrot sticks, water; Whole wheat pitas with egg salad, raw carrot sticks, water |
Mini whole wheat pitas stuffed with tuna, egg salad, raw carrot sticks, water; Whole wheat pitas with egg salad, raw carrot sticks, water |
- Late PM Refreshment: After 5:00 pm, melba toast, crunchy rolls or whole wheat crackers will be served with water
- Fresh and frozen fruit and produce may vary based on availability
- Parboiled vegetables are substituted for raw vegetables for infants and toddlers
- Alternative dairy beverage is available with medical documentation of milk allergy
About Lianne
Lianne Phillipson is a Registered Nutritionist, bestselling author of two books–her latest, Award Winning, Sprout Right Family Food. She’s the host of the fun and informative EAT THIS with Lianne Podcast and a well-known speaker. She is a leading expert and a trusted contributor to radio and television and has appeared on CityTV’s Breakfast Television, CityLine, CTV’s Your Morning, CTVNews.com, CP24 and CHCH’s Morning Live. She is also a nutrition expert on NewsTalk1010, part of the iHeartRadio network. Phillipson is raising two healthy daughters in Toronto and has a loyal following of thousands of healthminded families that she helps to make healthier choices, one mouthful at a time.