Lunch · L1
Quinoa Bowl — White Beans, Slaw & Arugula
Pull from fridge
Quinoa · white beans · dressed cucumber-cabbage slaw (sub-batch 1) · arugula · cherry tomatoes · miso-tahini dressing (jar)
Cook (5 min)
Warm white beans in pan with 1 clove garlic + drizzle olive oil, 3 min. Warm cherry tomatoes until just soft.
Plate: Quinoa base → beans → arugula → slaw → cherry tomatoes → miso-tahini drizzle → feta crumble (opt.)
Baby: Plain quinoa + mashed white beans. Cherry tomatoes warmed and quartered. No salt, no feta, no dressing. Olive oil drizzle.
530 cal · 22g protein · 62g carb · 18g fat
Dinner · D1
Miso-Glazed Salmon + Roasted Asparagus & Japanese Sweet Potato
Pull from fridge
Roasted asparagus · roasted Japanese purple sweet potato
Cook (10 min)
Mix: 1 tbsp miso + 1 tsp rice vinegar + ½ tsp grated ginger. Brush over salmon. Pan-sear 3 min/side over medium-high, or broil 8 min. Reheat veg in pan 3 min.
Plate: Salmon over asparagus + sweet potato. Kimchi on the side for adults.
Baby: Plain baked salmon — no glaze. Flake meticulously, feel through every piece for fine bones. Mashed sweet potato (add splash water if dry). Asparagus tips only (top 1–2 inches). No kimchi. Olive oil drizzle.
590 cal · 38g protein · 42g carb · 20g fat
⚠ No eggplant (burnt). Subbed sweet potato/carrots in L2 · Congee in place of brown rice for D2.
Lunch · L2
Red Lentil Dal + Oat Groats with Roasted Veg
Pull from fridge
Red lentil dal · oat groats · roasted sweet potato or carrots
Cook (5 min)
Reheat dal and oat groats together with a splash of water, stir until warm. Reheat veg in pan 3 min.
Plate: Oat groats → ladle dal over → roasted veg alongside → spoon of yogurt + fresh mint + squeeze of lemon. Season with salt at table.
Baby: Unsalted dal over very soft oat groats. Mashed sweet potato or soft carrot. Small spoon plain yogurt. Olive oil drizzle. Pull baby portion before adding salt.
~490 cal · 26g protein · 70g carb · 12g fat
Dinner · D2
Miso Tofu + Okra over Congee
Pull from fridge
Miso-marinated tofu · congee rice (reheat with splash water, stir)
Cook (10 min)
Sauté okra in olive oil 8–10 min over medium heat until tender. Make sauce: 1 tbsp tahini + 1 tsp miso + 1 tbsp rice vinegar + 2–3 tbsp water, whisk smooth.
Plate: Congee bowl → tofu slabs → okra → sauce drizzle → sesame seeds + sliced green onion.
Baby: Plain baked tofu cubes. Soft okra rounds (fully cooked). Plain congee. No sauce. Olive oil drizzle.
~555 cal · 27g protein · 55g carb · 21g fat
Lunch · L3
Rye Berry Bowl + Roasted Veg + Miso-Tahini
Pull from fridge
Rye berries · roasted Japanese sweet potato + carrots · dry slaw (sub-batch 2) · miso-tahini dressing (jar) · cucumber
Cook (2 min)
Dress slaw sub-batch 2 now: toss with a few spoonfuls of miso-tahini dressing. Assembly only after that.
Plate: Rye berries → sweet potato + carrots → freshly dressed slaw → diced cucumber → miso-tahini drizzle → toasted peanuts.
Baby: Soft rye berries + mashed sweet potato + soft roasted carrot. Small diced cucumber (no thin strips). Thin 1 tsp smooth peanut butter with water, stir into baby's grain (allergen continuation). No dressing.
505 cal · 18g protein · 60g carb · 24g fat
Dinner · D3
Sardine & Arugula Pearl Couscous — Lemon-Caper Pan Sauce
Pull from fridge
Pearl couscous (if batched) or cook fresh: simmer 1½ cups in salted water 12 min · 2 cans sardines in olive oil
Cook (15 min)
Heat olive oil + 2 cloves garlic (sliced) until golden. Add sardines (broken up) + cherry tomatoes + 2 tbsp capers. Squeeze half a lemon. Toss in couscous. Add arugula — toss until just wilted.
Plate: Straight from pan. Parmesan shaved over adults (opt.).
Baby: Use quinoa from batch — NOT couscous (choking hazard). Sardines: flake by hand, feel every piece carefully for fine bones. A few well-checked pieces with quinoa. No capers, no lemon sauce, no Parmesan. Olive oil is fine.
620 cal · 32g protein · 64g carb · 22g fat
Note: L4 uses rye berries as the grain base (brown rice was repurposed as congee on D2).
Lunch · L4
Miso Tofu & Kimchi Rye Berry Bowl
Pull from fridge
Miso tofu · rye berries · miso-tahini dressing (jar) · kimchi · cucumber
Cook (4 min)
Microwave frozen edamame (shelled) 4 min. Reheat tofu + rye berries in pan with splash water.
Plate: Rye berries → tofu → shelled edamame → diced cucumber → kimchi → miso-tahini drizzle → sesame seeds + green onion. RF: add ½ avocado.
Baby: Plain tofu cubes + shelled edamame (whole pods = choking hazard) + rye berries + small diced cucumber. Small piece avocado excellent for baby. No kimchi, no dressing.
~540 cal Tiffany · ~620 cal RF (+ ½ avocado) · 30g protein
Dinner · D4
Besan Chilla + White Beans + Roasted Carrots & Arugula
Pull from fridge
White beans · roasted carrots · arugula
Cook (20 min)
Batter: 1 cup chickpea flour + ½ cup yogurt + 1 egg + flax egg (1 tbsp ground flax + 3 tbsp water, rest 5 min) + ¼ cup grated carrot + 2 green onions + ½ tsp cumin + ½ tsp coriander. Mix smooth. Cook like crepes in olive oil, 2–3 min/side.
Beans: Warm with garlic + olive oil + pinch cumin, 3 min.
Plate: Chilla + white beans + roasted carrot sticks + arugula tossed with lemon + olive oil.
Baby: Plain mini chilla: chickpea flour + yogurt + aquafaba (bean liquid) as binder — no egg, no spices, no salt. Mashed white beans + soft roasted carrot. Warm quartered cherry tomatoes instead of arugula (too peppery).
610 cal · 28g protein · 67g carb · 20g fat