Pulled the vibe from Beth's videos — small, simple components combined into a board rather than one composed dish, lots of make-ahead pieces, a little pickling, a lot of olive oil and lemon. Beans show up twice, not in every meal. Everything else rotates: eggs, yogurt, rice, fish, zucchini, chickpeas.
Stir plain yogurt with a spoon of rolled oats, a teaspoon each of hemp and basil (or chia) seeds, and a drizzle of honey. Cover, fridge overnight — the seeds plump and the oats soften. Top with sliced peaches in the morning. No cooking.
🍼 Baby: plain yogurt with mashed peach, skip the honey (under 1) and go light on seeds — a small pinch is fine, whole seeds are a choking risk so crush the basil seeds first.
LDL: swap in a lower-fat plain yogurt for RF; hemp seeds add a little omega-3.
Blanch a big handful of green beans 2–3 min, ice bath to stop cooking. Whisk dijon, a little olive oil, lemon juice and a pinch of salt for the dip. Eat cold, straight from the fridge.
🍼 Baby: plain blanched green beans split lengthwise, no dip, no salt.
Beans: warm a can of corona (or cannellini) beans with olive oil, a smashed garlic clove and a bay leaf, 5 minutes on the stove — just enough to season through.
Roasted vegetables: whatever's in the fridge — zucchini, bell pepper, red onion — cut into wedges, roast at 425°F 20 min with olive oil and salt.
Rest of the board: a scatter of fresh herbs (parsley, dill, mint — whatever's on hand), lemon wedges, flaky salt, good olive oil for drizzling, torn bread.
🍼 Baby: plain mashed beans, soft roasted vegetable pieces cut small, torn bread. No added salt.
LDL: beans + olive oil, no added saturated fat — good one for RF.
Quick-pickled peppers (make ahead, morning is fine): thin-sliced bell or banana peppers + rice vinegar + pinch of salt and sugar, 30 min minimum.
Fold mahi-mahi fillets into parchment packets with lime slices, a drizzle of olive oil, salt and pepper. Bake at 400°F for 15 minutes — the packet steams the fish so it stays moist. Open tableside, top with the pickled peppers and a squeeze of lime.
🍼 Baby: plain flaked mahi-mahi from the packet before peppers/lime go on (check carefully for bones), no salt.
LDL: lean white fish, olive oil as the only added fat, zero saturated fat here.
Quick-wilt a handful of chopped chard in olive oil with a smashed garlic clove, push to one side of the pan, scramble in 2 eggs per person low and slow. Serve together on toast.
🍼 Baby: plain scrambled egg, soft wilted chard chopped fine (no garlic/chili), toast fingers.
Toast stale breadcrumbs in a dry pan with a little olive oil and salt until golden, a couple minutes. Slice ripe tomatoes, sprinkle with flaky salt, scatter the crumbs on top. That's it.
🍼 Baby: soft tomato pieces (skin removed), skip the crumbs and salt — a plain few slices work fine.
Reheat leftover rice (cook a fresh pot the night before if none on hand) with a splash of water, covered, until steaming. Top with leftover roasted vegetables from Saturday's board (or a quick fresh batch), a soft-boiled egg, and a spoon of lemon-oil (lemon juice + olive oil + salt, shaken together).
🍼 Baby: plain rice, mashed soft egg yolk, soft vegetable pieces cut small. No lemon-oil dressing or added salt.
LDL: keep this her one starchy-carb slot for the day — a modest 1-cup rice portion.
Spiralize or ribbon 3–4 zucchini with a peeler. Warm tinned sardines in olive oil with a smashed garlic clove and chili flakes, toss in the raw zucchini ribbons off the heat so they just barely soften. Finish with lemon zest, torn basil, and grated pecorino.
🍼 Baby: soft-cooked zucchini ribbons chopped fine, flaked sardine (check carefully for bones), skip garlic/chili/cheese.
LDL: sardines are one of the best combos in the plan for omega-3; keep pecorino light for RF.
Walnut-pecan butter (make ahead, keeps 2 weeks): toast 1 cup walnuts + 1 cup pecans at 350°F for 8 min, blend with a pinch of salt and a splash of neutral oil until smooth.
Ginger drink: grate a large knob of ginger, press through a fine strainer for juice, freeze in an ice cube tray ahead of time. Drop 2–3 cubes in a glass, top with hot or room-temp water.
Spread the nut butter on toast, serve with sliced fruit alongside.
🍼 Baby: toast fingers plain or with a very thin scrape of nut butter (only if nuts already introduced), soft fruit pieces. No ginger drink.
Halve a cup of grapes, cover with rice vinegar, a pinch of salt and sugar, 30 min. Serve with a small handful of toasted almonds alongside.
🍼 Baby: plain grapes quartered lengthwise (never whole or halved — choking risk), skip the pickle and almonds (whole nuts are a choking hazard).
Marinated cucumber: smashed cucumber chunks + rice vinegar + a little sesame oil, sit 15 min.
Blanch a fresh batch of green beans as in Saturday's snack. Soft-boil eggs (6–7 min). Lay it all out on a board with toast and whatever roasted vegetables are left over — nothing new to cook beyond the eggs and beans.
🍼 Baby: plain green beans, plain cucumber (no vinegar/oil), mashed soft egg yolk, toast fingers.
Salmon fillets, a pint of halved cherry tomatoes, a handful of olives, olive oil, salt and pepper — one sheet pan, 400°F for 15 min. No separate sides needed.
🍼 Baby: plain flaked salmon (check carefully for bones), soft roasted tomato pieces. No olives or added salt.
LDL: salmon's fat is mostly unsaturated, a good weekly protein rotation alongside the whiter fish.
Same overnight yogurt base as Saturday (oats, hemp/basil seeds, honey), swap the topping to berries and a spoon of toasted coconut flakes.
🍼 Baby: plain yogurt with mashed berries, skip honey and coconut flakes (choking risk whole — finely ground is fine in small amounts).
Pat a can of chickpeas dry, toss with olive oil and salt, roast at 400°F for 25–30 min, shaking halfway, until crisp. Finish with lemon zest while warm.
🍼 Baby: a few whole roasted chickpeas can be a choking hazard — offer plain mashed chickpeas instead (unroasted, no salt).
Tinned sardines, 1.5 cups white beans (canned is fine), diced celery, thin red onion, lemon juice and zest, olive oil. Toss and serve over greens or toast — 10 minutes, no cooking. (The plan's second and last bean appearance.)
🍼 Baby: plain mashed beans, flaked sardine (check carefully for bones), diced soft celery. No onion, lemon, or salt.
LDL: sardines + beans, one of the strongest combos in the plan for fiber and omega-3.
Roasted tomatoes + beans (closing the loop on the original video): roast a pint of cherry tomatoes at 400°F with olive oil, salt, pepper, and dried oregano, 25–30 min until collapsed and jammy. Spoon over a warm 2-cup portion of white beans.
Green beans: blanch a final batch, serve whole with lemon and flaky salt.
New potato salad: boil baby potatoes until fork-tender, halve while warm, toss with a 2:3 vinegar-to-olive-oil dressing, a small spoon of dijon, and chopped chives.
🍼 Baby: plain mashed beans, a soft quartered cherry tomato, a small soft potato piece, a whole green bean split lengthwise. No dressing or added salt.
LDL: beans + olive oil throughout, no added saturated fat.