4-Day Meal Plan

June 2026 · 8 meals · <650 cal · plant-forward · LDL-friendly · baby-safe

🖨 Print version — one page per day →

Everything You Need
Grains — batch all today
  • 1 cup quinoa → L1
  • ¾ cup oat groats → L2
  • ¾ cup rye berries → L3
  • 2 cups brown rice → D2, L4
  • extra portion quinoa (baby — no millet) → D2, D3 baby
  • 1½ cups pearl couscous → D3 (opt.)
Legumes
  • 1½ cups red lentils → L2, D2
  • 1 can white beans → L1, D4
  • 1 cup edamame, frozen → L4
  • 1 cup chickpea flour → D4
Protein
  • 1 block (14 oz) extra-firm tofu → D2, L4
  • 2 fillets (5–6 oz) salmon → D1
  • 2 cans sardines in olive oil → D3
  • 2 eggs → D4
Dairy (optional)
  • 1 cup plain yogurt → L2, D4
  • 2 oz feta crumbled → L1
  • Small wedge Parmesan → D3
Produce
  • ½ head red cabbage → L1, L3
  • 6 oz snow peas gone bad — sub: cucumber in slaw
  • 2 medium sweet potatoes → D1, L3
  • 1 bunch asparagus → D1
  • 4–5 medium carrots → L3, D4
  • 1 large eggplant → L2, D2
  • 8 oz okra → D2
  • 1 bag (5 oz) arugula → L1, L3, D3, D4
  • 1 pint cherry tomatoes → L1, D3
  • 2 cucumbers → L3, L4
  • 1 knob fresh ginger → dal, dressing, tofu
  • 1 head garlic
  • 1 bunch green onions → D2, L4, D4
  • Small bunch fresh mint → L2, D4
Pantry & Condiments
  • 4 tbsp white miso paste → D1 glaze, tofu, dressing
  • ¼ cup + tahini → slaw, dressing, D2 sauce
  • 4 tbsp rice vinegar → slaw, dressing, tofu
  • 3 tbsp sesame oil → slaw, tofu marinade
  • ¼ cup olive oil → roasting, sautéing
  • 2 tbsp capers → D3
  • ½ cup kimchi (jar) → L4
  • 2 tbsp toasted peanuts → L3
  • 2 tbsp ground flaxseed → D4
  • 1 tsp smooth peanut butter → L3 (baby)
  • Spices: turmeric, cumin, coriander, garam masala
Today — Batch Prep Session
In-order checklist — ~90 min total

One IP · one oven · one stove — all running in parallel. Start long-cook items first; fill the gaps with chopping and quick tasks.

① Start immediately Rye berries — IP (25 min HP + NR ≈ 35 min total) → L3

Rinse ¾ cup rye berries. IP: 2 cups water, 25 min high pressure, natural release. While this runs, do ② and ③.

② While IP runs Chop everything + preheat oven to 400°F

Cube sweet potatoes. Cut carrots into sticks or cubes. Trim asparagus. Cube eggplant. Press tofu (towel + heavy pan on top). Thinly slice red cabbage and prep snow peas for slaw. Mince ginger and garlic for the dal.

③ Oven (once preheated) Sweet potato + carrots — 400°F, 25 min → D1 (sweet potato)→ L3 (both)→ D4 (carrots)

Toss with olive oil — no salt on carrot/sweet potato batches (baby eats these). Set timer 25 min. At the 12-min mark, add asparagus to a second tray (12 min — they finish together). No salt on asparagus either.

④ Stove — start now Red lentil dal — 20–25 min simmer → L2→ D2

Sauté garlic + ginger in olive oil 2 min. Add 1½ cups red lentils + 4 cups water + ½ tsp turmeric + 1 tsp cumin. Simmer 20–25 min, very soft. NO salt in batch — season adult portions at serving. Pull baby's unsalted portion before adding any salt.

⑤ IP second run (after rye berries done) Oat groats — 20 min HP + NR ≈ 30 min total → L2

Rye berries out → quick rinse of IP liner → ¾ cup oat groats + 2 cups water → 20 min high pressure, natural release. Creamy and mild — absorbs dal beautifully.

⑥ Oven (once sweet potato + carrots + asparagus done) Eggplant — 425°F, 20–25 min → L2→ D2

Bump oven to 425°F. Toss cubed eggplant with olive oil. Roast 20–25 min until golden. While this runs, do ⑦–⑨.

⑦ Stove — two pots simultaneously Quinoa — make 1¼ cups (baby uses it too) → L1 (quinoa)→ D2/D3 baby (quinoa, no millet)

Rinse 1¼ cups quinoa (extra ¼ cup for baby portions), 2½ cups water, 15 min simmer, rest 5 min covered. No millet needed — baby uses quinoa throughout. Low arsenic, soft, already made. No salt.

⑧ No-cook (5 min) Marinate tofu → D2→ L4

Slice pressed tofu into slabs. Set aside 3–4 plain slabs for baby FIRST. Marinate remaining: 1 tbsp miso + 1 tbsp rice vinegar + 1 tbsp sesame oil. Let sit while eggplant finishes.

⑨ Oven (once eggplant is out) Tofu — 375°F, 25 min, flip once at 12 min → D2→ L4

Drop oven to 375°F. Bake plain baby slabs and marinated adult slabs on separate labeled trays (or clearly separated sides). While tofu bakes, do ⑩–⑫.

⑩ Stove (while tofu bakes) Brown rice — stovetop 40 min or IP 22 min HP + NR → D2→ L4

Rinse 2 cups brown rice. Stovetop: 4 cups water, 40 min covered. Or IP (if free): 22 min high pressure, natural release. No salt.

⑪ No-cook (5 min) Miso-tahini dressing — jar it → L3→ L4

Whisk: 2 tbsp white miso + 2 tbsp tahini + 1 tbsp rice vinegar + 1 tsp grated ginger + 3–4 tbsp water to thin. Jar it — keeps 1 week.

⑫ No-cook (5 min) Snow pea + red cabbage slaw — two sub-batches → L1 (dress now)→ L3 (dress Day 3)

Snow peas gone bad — use thinly sliced cucumber instead for crunch. Split all prepped cabbage + thin cucumber slices in half. Sub-batch 1: dress now (rice vinegar + sesame oil + grated ginger + splash tahini) → L1. Sub-batch 2: keep DRY in sealed container → dress fresh on Day 3 → L3.

⑬ Quick (5 min) Warm white beans → L1→ D4

Warm from can in a pan with 1 clove garlic + drizzle olive oil. No salt until serving. Reserve the aquafaba (liquid) — use as egg-free binder in D4 baby chilla. Store in fridge.

⑭ Optional Pearl couscous (saves time Day 3 night) → D3

Simmer 1½ cups pearl couscous in salted water 10–12 min, toss with olive oil, refrigerate. Or skip — it's a fast 15-min fresh cook that night.

Day 1
🧊 Pull: quinoa · white beans · dressed slaw (sub-batch 1) · ALL asparagus · ~half the sweet potato
🔥 Cook fresh: salmon fillets (10 min pan-sear or broil)
⚠ Asparagus: use ALL tonight — won't last another day.  |  Sweet potato: use roughly half tonight, save the other half for L3 (Day 3).
Lunch · L1

Snow Pea & White Bean Quinoa Bowl with Arugula

Fluffy quinoa base, white beans sautéed in garlic and lemon, topped with fresh arugula, dressed snow pea–red cabbage slaw (sub-batch 1), lightly warmed cherry tomatoes, tahini drizzle, and light feta crumble for adults.
quinoawhite beanscucumber (sub for snow peas) arugulacherry tomatoesred cabbage tahinifeta (opt.)
530 cal · 22g protein · 62g carb · 18g fat
Batch: All from batch — assembly only. Warm beans in pan, drizzle tahini.
Baby: Plain quinoa + mashed white beans. Warm cherry tomatoes until soft, quarter. Thinly sliced snow peas (or steam soft and omit). No salt, no feta, no tahini. Olive oil drizzle.
LDL: Quinoa = complete protein + soluble fiber. White beans = beta-glucan. Tahini = unsaturated fat. Zero saturated fat sources.
Dinner · D1

Miso-Glazed Salmon with Roasted Asparagus & Sweet Potato

Salmon fillet glazed with white miso, rice vinegar, and ginger — pan-seared 3 min per side or broiled 8 min. Served over roasted asparagus and cubed sweet potato. Kimchi on the side for adults.
salmonmisoasparagus sweet potatogingerkimchi
590 cal · 38g protein · 42g carb · 20g fat
Batch: Asparagus + sweet potato from batch (reheat in pan 3 min). Salmon cooked fresh. No grain needed — sweet potato is the carb.
Baby: Flake salmon meticulously for bones by feel — plain (no miso glaze). Mashed sweet potato. Asparagus tips only (top 1–2 inches, fully tender). No kimchi. Olive oil drizzle.
LDL: Primary omega-3 anchor (EPA+DHA). Miso fermented. Sweet potato adds fiber. No saturated fat.
Day 2
🧊 Pull: red lentil dal · oat groats · roasted eggplant · miso tofu · brown rice
🔥 Cook fresh: sauté okra (8–10 min). Baby: soft millet from batch.
Lunch · L2

Red Lentil Dal with Roasted Eggplant & Oat Groats

South Asian-inspired bowl: spiced red lentil dal ladled over creamy oat groats with roasted eggplant stirred in. Topped with yogurt, fresh mint, and a squeeze of lemon.
red lentilsoat groatseggplant turmericcuminyogurtmintlemon
500 cal · 26g protein · 72g carb · 12g fat
Batch: Dal + oat groats + eggplant all from batch. Reheat together, top with yogurt + mint at table.
Baby: Unsalted dal over very soft oat groats + mashed eggplant. Small spoon of plain yogurt is fine. Olive oil drizzle.
LDL: Red lentils = top-tier soluble fiber. Oat groats = beta-glucan (clinically proven LDL reduction). Yogurt adds probiotics. Zero cholesterol sources.
Dinner · D2

Miso Tofu + Okra over Congee

Miso-marinated baked tofu over congee (repurposed brown rice) with sautéed okra. Finished with sesame seeds and green onion, drizzled with tahini-miso-water emulsion. Eggplant removed — okra carries the bowl.
tofumisookra congeetahinisesame
~555 cal · 27g protein · 55g carb · 21g fat
Batch: Miso tofu + congee from batch. Reheat congee with splash of water, stir. Okra: sauté in olive oil 8–10 min. Tahini-miso sauce: whisk 1 tbsp tahini + 1 tsp miso + 1 tbsp rice vinegar + 2–3 tbsp water.
Baby: Plain baked tofu cubes. Soft okra rounds (fully cooked). Plain congee. No sauce. Olive oil drizzle.
LDL: Tofu isoflavones → modest LDL reduction. Okra = mucilaginous soluble fiber. Tahini-miso emulsion replaces any cream or coconut: zero saturated fat.
Day 3
🧊 Pull: rye berries · remaining sweet potato (saved from D1) · roasted carrots · dry slaw sub-batch 2 · miso-tahini dressing
🔥 Cook fresh: dress the slaw (2 min). Dinner: couscous (15 min) + sardine pan sauce (5 min).
Lunch · L3

Roasted Veggie Rye Berry Bowl with Miso-Tahini Dressing

Chewy rye berries topped with roasted sweet potato and carrots, arugula, freshly dressed snow pea–red cabbage slaw (sub-batch 2, dressed fresh today), diced cucumber, miso-tahini drizzle, and toasted peanuts.
rye berriessweet potatocarrots arugulacucumber (sub for snow peas)cucumber miso-tahinipeanuts
505 cal · 18g protein · 60g carb · 24g fat
Batch: All from batch. Dress sub-batch 2 slaw fresh now. Dressing from jar. Assembly only.
Baby: Soft rye berries + mashed sweet potato + soft roasted carrot. Diced cucumber in small pieces or thick spears (no thin strips). Thin 1 tsp smooth peanut butter with water, stir into baby's grain (allergen continuation). No dressing. Olive oil drizzle.
LDL: Rye berries = highest soluble fiber of any grain. Peanuts + tahini = MUFA/PUFA stack. Fully plant-based, zero saturated fat.
Dinner · D3

Sardine & Arugula Pearl Couscous with Lemon-Caper Pan Sauce

Pearl couscous tossed with tinned lemon sardines, wilted arugula, cherry tomatoes, capers, garlic, and a bright lemon-olive oil pan sauce. Parmesan for adults. Mediterranean weeknight classic.
pearl couscoussardinesarugula cherry tomatoescaperslemon Parmesan (opt.)
620 cal · 32g protein · 64g carb · 22g fat
Batch: Pearl couscous from batch (or cook fresh 15 min). Sardines from tin. Lemon-olive oil sauce: 5 min in pan. Note: uses its own lemon sauce — NOT the miso-tahini dressing.
Baby: Quinoa from batch (not couscous — choking hazard for infants). Sardines: flake by hand, feel meticulously for fine bones. A few small, well-checked pieces. No capers (too salty), no Parmesan, no pan sauce. Olive oil is fine.
LDL: Sardines = most concentrated omega-3 source in the plan (EPA+DHA rivals salmon). Arugula adds nitrates for vascular function. Olive oil throughout. Parmesan is a finishing sprinkle only.
Day 4
🧊 Pull: miso tofu · brown rice · miso-tahini dressing · roasted carrots · white beans
🔥 Cook fresh: besan chilla batter (5 min prep + 3 min per crepe). Microwave edamame (4 min).
Lunch · L4

Miso Tofu & Kimchi Rye Berry Bowl with Edamame

Japanese-Korean fusion bowl: leftover miso tofu over rye berries (subbed for brown rice → congee) with steamed edamame, thinly sliced cucumber, kimchi, miso-tahini dressing, sesame seeds, and green onions. RF add-on: ½ avocado.
tofurye berriesedamame kimchicucumbermiso-tahini sesame½ avocado (RF)
~540 cal (Tiffany) · ~620 cal (RF + avocado) · 30g protein
Batch: Tofu + rye berries + dressing from batch. Edamame: microwave from frozen 4 min. Assembly bowl — no active cooking.
Baby: Plain tofu cubes. Shelled edamame (whole pods = choking hazard). Rye berries (softened). Small diced cucumber. Small piece of avocado — excellent fat for neurological development. No kimchi, no dressing.
LDL: Edamame + tofu = soy isoflavone stack. Avocado adds beta-sitosterol. Rye berries = highest soluble fiber of any grain. Kimchi adds probiotics.
Dinner · D4

Spiced Besan Chilla with White Beans, Roasted Carrots & Arugula

Savory chickpea-flour pancakes with yogurt, grated carrot, green onion, and spices — bound with 1 whole egg + a flax egg (reduces dietary cholesterol vs. 2 eggs). Served with warm white beans in cumin-tomato sauce, arugula + lemon-olive oil salad, and roasted carrot sticks.
chickpea flouryogurtegg flaxseedwhite beanscarrots arugulacuminfresh mint
610 cal · 28g protein · 67g carb · 20g fat
Batch: Carrots + white beans from batch. Besan batter fresh (5 min): 1 cup chickpea flour + ½ cup yogurt + 1 whole egg + flax egg (1 tbsp flax + 3 tbsp water, rested 5 min) + grated carrot + green onion + spices. Cook like savory crepes, 2–3 min per side in olive oil.
Baby: Plain besan chilla: chickpea flour + yogurt + aquafaba as binder (no egg, no spices, no salt). Mashed white beans + soft roasted carrot. Warm quartered cherry tomatoes instead of arugula (too peppery + fibrous). Vitamin C in tomatoes boosts iron absorption from chickpea flour.
LDL: Chickpea flour = soluble fiber + plant protein. White beans add another fiber anchor. Flaxseed adds ALA omega-3 + lignans. Eggs reduced to 1 whole + flax egg — dietary cholesterol halved.
Use these first — most perishable Arugula → L1, L3, D3, D4. Asparagus → D1 only. Use cucumber in place of snow peas in both slaw batches.