7 Day Toddler Meal Plan

7
My Little Eater
Day Toddler Meal Plan

Toddler Meal Plan
Created by Patricia Poulsen
Copyright @mylittleeater 2019

Toddler Meal Plan
Patricia Poulsen
Hey there!
I'm excited to be able to provide you with this 7 day meal plan for you and your toddler. The purpose of this meal plan is to give you
recipe inspiration, help you break free from the food rut, and show you how you can use every meal and snack opportunity to
maximize the amount of nutrition your child is exposed to.
Key word here is exposed.
This meal plan is not to tell you how much your child should eat or even that your child should eat any of this at all. Every child is
completely different and their appetites, food preferences and level of "pickiness" will vary.
However, we have a job as parents. And that is to continually expose our children to healthy meals comprised of whole food as
much as possible. Then, we let them do the rest!
This is a hard concept for a lot of us to accept at first. Don't worry, if you follow my blogs on or my social media for any length of
time you'll know how well this works when you let it.
But the gist of it is that they can choose to eat, or not to eat. They also choose how much to eat. Let's leave that part up to
them.
Now, the beauty of this meal plan, is that because everything is so nutrient dense (no goldfish crackers or cereal puffs in here!),
even if your child only nibbles on something or chooses only a couple meals or snacks each day, they will be getting maximum
nutrition in each bite that will carry them through just fine. The meals are designed to be comprised of fat, protein and fibre to keep
your child full between feeding times, and will help keep blood sugars stable.
Lastly, when it comes to picky eaters, exposing your child over and over to a variety of food is key. Notice that there isn't much
repetition happening, along with continual presentation of fruits and vegetables at almost every eating opportunity, so that your
toddler gets used to having them present. Again, not every toddler will eat everything at first - but - using recipes like this (along with
many other strategies I can give down the road to tackle picky eating) is a big start to helping your toddler achieve a varied and
healthy diet.
As always, feel free to reach out to me with any and all questions you may have and make sure to join my private Facebook group
(My Little Eater) and follow me on Instagram (@mylittleeater) for daily inspiration and tips on feeding your little one.
Enjoy!
Edwena Kennedy
Registered Dietitian & Mom
P.S. Serving sizes in this menu plan are adult serving sizes, so adjust as needed for your toddler's appetite.
Patricia Poulsen
http://patriciapoulsenrd.com
Toddler Meal Plan
7 days
Mon Tue Wed Thu Fri Sat Sun
Protein-Packed Spinach and Sweet Oatmeal with Blueberry Zucchini Green Egg Scramble Simple Banana Peanut Butter &
Breakfast
Avocado Toast Potato Egg Muffins Blueberries Breakfast Cookies Pancakes Banana Sweet Potato
Toast
Cantaloupe Toast with Butter Fresh Strawberries
Peanut Butter Banana Mini Banana Muffins Baby Carrots & Toast with Peanut Berry & Greek Yogurt Yogurt & Berries Chocolate Zucchini
Snack 1
Heart Cookies Hummus Butter Smoothie Muffins
Orange
Apple Slices & Open-Face Tuna Melt Pumpkin Mac n' Savoury Roasted Avocado Egg Salad Hummus Beef Platter Lemon Butter Penne
Hummus Cheese Chickpeas Sandwich with Chips with Broccoli
Lunch
Hard Boiled Eggs Chopped Bell Roasted Sweet Cucumber Slices

Peppers Potato Rounds
Green Smoothie Yogurt with Pear Crackers & Avocado Mango Coconut Toast with Peanut Warm Apples with Peanut Butter & Jelly
Snack 2
Muffins Popsicles Butter & Applesauce Almond Butter Banana Rolls
Chocolate Stuffed
Raspberries
Herbed Chicken Loaded Sweet Potato Zucchini Fritters Green Chicken Classic Tacos Creamy Spaghetti Healthy Fish n Chips
Dinner
Tenders with Honey & Kale Quesadilla Sliders Squash Casserole

Dijon
Steamed Corn on the Tzatziki with Roasted Cauliflower
Cob Cucumber Slices
Lucky Green Peanut Butter Rice Fruit Kabobs Apple Slices & Nori Frozen Yogurt Salmon Cucumber Green Pea Hummus
Snack 3
Smoothie Krispies Crisps Covered Blueberries Bites
Peanut Butter Fruit

Dip
Patricia Poulsen
Toddler Meal Plan
109 items
Fruits Vegetables Bread, Fish, Meat & Cheese
3 Apple 3/4 cup Baby Carrots 8 ozs Chicken Breast
1 1/4 Avocado 27 cups Baby Spinach 4 Corn Tortilla
11 1/2 Banana 1/2 head Boston Lettuce 12 ozs Extra Lean Ground Beef
2 tbsps Blackberries 6 cups Broccoli 8 ozs Extra Lean Ground Chicken
1 2/3 cups Blueberries 3 Carrot 1 cup Hummus
1 1/16 Cantaloupe 1/2 head Cauliflower 9 slices Organic Bread
1 1/3 Lemon 1 stalk Celery 6 ozs Pork Sausage
2 Lime 1/2 cup Cherry Tomatoes 10 ozs Salmon Fillet
1 Navel Orange 2 ears Corn On The Cob 1 3/4 ozs Smoked Salmon
1/2 Pear 2 1/2 Cucumber 2/3 oz Swiss Cheese
2 tbsps Pineapple 3/4 tsp Fresh Dill 4 slices Whole Grain Bread
2/3 cup Raspberries 4 1/8 Garlic
2 1/3 cups Strawberries 1/4 Green Bell Pepper

Condiments & Oils
1/4 head Green Lettuce

3/4 tsp Apple Cider Vinegar
Breakfast 4 cups Kale Leaves
1/4 cup Avocado Oil
2 tbsps Mint Leaves
1 1/3 cups All Natural Peanut Butter 1 tbsp Balsamic Vinegar
1/4 Red Bell Pepper
2 tbsps Almond Butter 2/3 cup Coconut Oil
1/2 Spaghetti Squash
1 cup Maple Syrup 3 1/4 tbsps Dijon Mustard
1/2 Sweet Onion
2 1/2 cups Rice Puffs Cereal 3/4 cup Extra Virgin Olive Oil
7 1/2 Sweet Potato
1 1/8 tsps Tahini
Seeds, Nuts & Spices 1 Tomato
1 tbsp Tamari
1/4 Yellow Bell Pepper
2 tsps Black Pepper
3/4 Yellow Onion Cold
3/4 tsp Chia Seeds 1/3 Yellow Potato
1/2 tsp Cinnamon 1/4 cup Butter
2 2/3 Zucchini
1/4 tsp Cumin 47 2/3 Egg
1 1/4 tsps Garlic Powder Boxed & Canned 4 cups Plain Greek Yogurt
1/4 cup Ground Flax Seed 1 3/4 cups Unsweetened Almond Milk
1 cup Brown Rice Macaroni
3/4 cup Hemp Seeds 2 tbsps Unsweetened Coconut Yogurt
1 cup Brown Rice Penne
1 1/2 tsps Italian Seasoning
3 1/4 cups Chickpeas Other
1/2 tsp Onion Powder
1 3/4 cups Organic Coconut Milk
1/2 tsp Oregano
1/2 can Tuna 2 Barbecue Skewers
1/8 tsp Paprika
1/2 cup White Navy Beans 2 Nori Sheets
1 tbsp Poultry Seasoning
1 3/4 ozs Whole Grain Crackers 1/2 cup Vanilla Protein Powder
1 1/2 tbsps Sea Salt
6 1/4 cups Water
1/8 Sea Salt & Black Pepper
Baking
Frozen 4 cups Almond Flour
Patricia Poulsen
5 Brown Rice Tortillas 1 tbsp Arrowroot Powder
1 cup Frozen Berries 2 tbsps Baking Powder
3 1/2 cups Frozen Mango 1/4 tsp Baking Soda
3 tbsps Frozen Peas 1/4 cup Cocoa Powder
1 cup Frozen Raspberries 3 tbsps Nutritional Yeast
3/4 cup Oat Flour
5 1/4 cups Oats
1 tbsp Organic Dark Chocolate Chips
2 tbsps Pitted Dates
1/2 cup Pureed Pumpkin
1/3 cup Raw Honey
2 tbsps Unsweetened Applesauce
Patricia Poulsen
Protein-Packed Avocado Toast
6 ingredients · 15 minutes · 1 serving
Directions Ingredients
1. In a bowl, mash the avocado, white beans, lemon juice and sea salt together with a fork. 1/2 Avocado
Continue to mash until you get a guacamole-like consistency.
1/2 cup White Navy Beans (cooked) (canned is ok)
2. Divide the avocado bean mixture onto the toast. Sprinkle with hemp seeds and enjoy!
1/8 Lemon (juiced)
1/8 tsp Sea Salt

Notes
2 slices Organic Bread
No White Beans 2 tbsps Hemp Seeds

Use chickpeas instead.
Likes it Spicy
Add hot sauce or chili flakes into the avocado bean mixture.
Patricia Poulsen
Spinach and Sweet Potato Egg Muffins
8 ingredients · 35 minutes · 12 servings
1. Preheat oven to 350ºF (177ºC). Lightly grease a muffin pan with avocado oil. 1 1/2 tbsps Avocado Oil
2. Steam sweet potato in a double boiler for 8 to 10 minutes, or until tender when pierced 3 Sweet Potato (medium, peeled and chopped
with a fork. Let cool slightly. into cubes)
3. While the sweet potato is steaming, heat extra virgin olive oil in a large pan over medium 3 tbsps Extra Virgin Olive Oil
heat. Sauté the spinach until wilted and tender. Let cool slightly.
18 cups Baby Spinach
4. When spinach and sweet potatoes are cool enough to handle, divide evenly into the
24 Egg
muffin cups of the prepared pan.
3/4 cup Water
5. In a mixing bowl whisk eggs until well scrambled. Whisk in water and salt and pepper.
1 1/2 tsps Sea Salt
6. Pour the whisked eggs into the muffin cups to cover the sweet potato and spinach.
1 1/2 tsps Black Pepper
7. Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on
top. Remove from oven, let cool and enjoy!
Notes
Serving Size
One serving is equal to three egg cups.
Leftovers
Store in the fridge in an airtight container up to three days. Due to the moisture in the sweet
potato and spinach, these egg cups do not freeze well.
No Baby Spinach
Use finely sliced kale or swiss chard instead.
Patricia Poulsen
Cantaloupe
1 ingredient · 5 minutes · 2 servings
1. Divide into bowls and enjoy! 1 Cantaloupe (chopped and cubed)
Notes
Extra Sweetness
Drizzle with a bit of raw honey.
Patricia Poulsen
Oatmeal with Blueberries
1. Bring water to a boil in a small saucepan. Add the oats. Reduce to a steady simmer and 1 cup Water or milk of choice
cook, stirring occasionally for about 5 minutes or until oats are tender and most of the
1/2 cup Oats (quick or rolled)
water is absorbed.
1/2 cup Blueberries (fresh or frozen)
2. Transfer the cooked oats to a bowl and top with blueberries. Enjoy!
Notes
Extra Toppings
Peanut butter, almond butter, sunflower seed butter, almond milk, nuts, seeds, yogurt,
honey, maple syrup or granola.
No Blueberries
Top with raspberries, strawberries, peaches or bananas.
No Stove Top
Cook oats in the microwave instead.
Patricia Poulsen
Blueberry Zucchini Breakfast Cookies
1. Preheat the oven to 350ºF (177ºC). Line a baking sheet with parchment paper. 1 Banana
2. In a bowl, mash the banana using the back of a fork. Then whisk in the egg, coconut oil, 1 Egg (large, room temperature)
maple syrup and zucchini.
1/4 cup Coconut Oil (melted)
3. In a separate bowl, mix together the oat flour, oats, baking powder, hemp seeds and
1 tbsp Maple Syrup
flax. Add to the wet mixture until thoroughly combined. Gently fold in the blueberries.
1 Zucchini (small, shredded)
4. Scoop the batter onto the baking sheet, making cookies of about 4 to 5 inches wide.
Bake for 35 to 40 minutes or until golden brown. Enjoy! 3/4 cup Oat Flour
1 cup Oats (quick or traditional)

Notes 1 tsp Baking Powder
2 tbsps Hemp Seeds

Serving Size
One serving is equal to one cookie. 1 tbsp Ground Flax Seed
Storage 1/2 cup Blueberries (fresh or frozen)

Refrigerate in an airtight container up to 3 to 5 days. Enjoy cold, reheat in the microwave or
bake in the oven if you prefer it a bit crispier.
Muffin Lover
Bake in a muffin tin for about the same time, or a mini-muffin tray for about 20 to 25 minutes.
No Zucchini
Use grated carrot instead.
No Coconut Oil
Use butter instead.
No Oat Flour
Use spelt flour or all-purpose flour (gluten-free optional) instead.
Patricia Poulsen
Green Egg Scramble
1. Place eggs, spinach and salt in a blender and blend until well combined. 4 Egg
2. Heat coconut oil in a large skillet over medium heat. Pour the mixture into the skillet and 2 cups Baby Spinach
continuously stir to scramble the eggs while they cook.
1/2 tsp Sea Salt
3. Divide onto plates and enjoy!
1 tbsp Coconut Oil
Notes
No Coconut Oil
Use butter, ghee or avocado oil.
Serve it With
Bacon, toast, whole grain crackers, or our Grain-Free Flax Bread recipe.
Patricia Poulsen
Toast with Butter
1. Spread butter onto toast and enjoy! Whole

2 slices Organicgrain
or milk bread
of choice
Bread (toasted)
(toasted)
2 tbsps Butter
Patricia Poulsen
Simple Banana Pancakes
1. In a bowl, mash the bananas very well until quite smooth. Add the eggs and beat gently 2 Banana (ripe)
with a fork for about 30 seconds.
4 Egg
2. Heat coconut oil in a skillet over medium heat. Add 1/4 cup of the batter at a time to form
1 tbsp Coconut Oil
pancakes, cooking for about 1-2 minutes per side.
3. Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired.
Notes
Likes it Sweet
Add blueberries or chocolate chips into the batter.
Patricia Poulsen
Peanut Butter & Banana Sweet Potato Toast
1. Trim the pointy ends off the sweet potato then lay it on its side on a cutting board. Slice it 1/2 Sweet Potato (large)
lengthwise into 1/4 inch slices.
2 tbsps All Natural Peanut Butter
2. Pop the sweet potato slices into the toaster and toast twice. You may need to toast a
1/2 Banana (sliced)
third time depending on your toaster. If you do not have a toaster, set your oven to broil
and bake on a sheet for 3 to 6 minutes per side.
3. Place toasted sweet potato on a plate and spread with peanut butter then top with sliced
banana. Sprinkle with cinnamon for some extra flavour. Enjoy!
Notes
No Peanut Butter
Use any nut or seed butter.
No Banana
Use any type of fruit like strawberries or mango.
Next Level Deliciousness
Add our Strawberry Chia Jam. See how to make this in the Peanut butter banana roll ups
recipe.
Patricia Poulsen
Fresh Strawberries
1 ingredient · 5 minutes · 1 serving
1. Wash strawberries under cold water and remove the stems. Dry well. Slice and divide 1 cup Strawberries
into bowls. Enjoy!
Notes
Make Them Last

Once strawberries are washed, they tend not to last as long. So do not wash until you are
ready to eat.
Patricia Poulsen
Peanut Butter Banana Heart Cookies
1. Preheat the oven to 350ºF (177ºC). Line a baking sheet with foil and lightly grease with 2 Banana (mashed)
some coconut oil.
1/3 cup All Natural Peanut Butter
2. In a large mixing bowl, combine mashed bananas, peanut butter, egg, coconut oil and
1 Egg
honey. Mix well. Then add oats and mix again. (Note: Depending on how much mixing
you do, the mixture may get slightly runny. Add extra oats to thicken it up if needed.) 1 tbsp Coconut Oil (melted)
3. If you have one, use a heart-shaped cookie cutter to form heart-shaped cookies on the 3 tbsps Raw Honey
baking sheet. If you don't have a cookie cutter, simply use your hands to roll the dough
1 1/2 cups Oats
into balls and then flatten the ball into a cookie in between your palms. Gently press a
heart-shaped strawberry slice into the top of every cookie. 1 cup Strawberries (sliced and cut into heart
shapes)
4. Bake in the oven for 15 to 25 minutes depending on how crunchy you like your cookies.
Remove from oven and let cool before lifting. Enjoy!
Notes
No Honey
Use maple syrup.
Nut Allergy
Use sunflower seed butter.
Patricia Poulsen
Mini Banana Muffins
1. Preheat oven to 350ºF (177ºC). Prepare silicone mini muffin cups on a tray, or use a mini 2 Banana
silicone muffin tray.
1/2 cup Unsweetened Almond Milk
2. In a mixing bowl, mash the bananas with a fork and combine with the remaining
2 cups Almond Flour
ingredients. Pour the batter into the cups and bake for 20 to 25 minutes or until a
toothpick comes out clean. 3 Egg
3. Remove from oven and let cool. Enjoy! 2 tsps Baking Powder
Notes
Almond Flour
This recipe was tested using Bob's Red Mill Almond Flour. Please note that if using another
brand of almond flour, results may vary.
Extra Toppings
Top with chia seeds, walnuts, dried banana slices or hemp seeds.
Storage
Refrigerate in an airtight container up to 3 to 5 days and reheat in the microwave for 10 to 12
seconds.
Serving Size
One serving is equal to one mini muffin.
Patricia Poulsen
Baby Carrots & Hummus
1. Divide carrots between bowls. Serve with hummus on the side for dipping. Enjoy! 3/4 cup Baby Carrots
1/4 cup Hummus

Notes
No Baby Carrots
Use celery sticks, cucumber slices or sliced bell peppers instead..
Like it Spicy
Top with a pinch of cayenne pepper or chili powder.
Patricia Poulsen
Toast with Peanut Butter
1. Toast the bread slices, then spread on the peanut butter. Enjoy! 2 slices Whole Grain Bread (or any type of
bread)
Notes 2 tbsps All Natural Peanut Butter (or any nut

butter)
Topping Ideas
Banana slices, jam, honey, cinnamon, chia seeds, hemp seeds apple slices or fresh berries.
Patricia Poulsen
Orange
1. Slice into wedges or peel and section. Enjoy! 1 Navel Orange
Patricia Poulsen
Berry & Greek Yogurt Smoothie
1. Add all ingredients to a high-speed blender and blend until very smooth. 1/2 cup Plain Greek Yogurt
2. Pour into a glass and serve immediately. Enjoy! 1 tbsp Raw Honey
1 Banana (frozen)
Notes 1 cup Frozen Raspberries
1 tbsp Ground Flax Seed

Ultra Creamy
Use milk instead of water. 1 cup Water
Patricia Poulsen
Yogurt & Berries
1. Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do the reverse if you 1 cup Plain Greek Yogurt
like the fruit on the bottom.) Enjoy!
1 cup Frozen Berries (thawed)
Notes
Dairy-Free
Use a dairy-free yogurt like coconut, almond or cashew.
No Frozen Berries
Use any type of fresh fruit instead.
Patricia Poulsen
Chocolate Zucchini Muffins
1. Preheat your oven to 350ºF (177ºC) and line a muffin tin with muffin liners. Brush each 2 cups Almond Flour
liner with a small amount of coconut oil, to prevent sticking.
1/4 cup Cocoa Powder
2. In a large mixing bowl, combine the almond flour, cocoa powder, sea salt, and baking
1/4 tsp Sea Salt
soda. Mix well.
1/4 tsp Baking Soda
3. In a medium-size bowl, whisk together the olive oil, maple syrup, and eggs. Add the wet
ingredients to the dry. Mix until combined then stir in the zucchini. 1/4 cup Extra Virgin Olive Oil
4. Spoon the muffin batter between cups, so it's evenly divided then bake for 18 to 20 1/4 cup Maple Syrup
minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
3 Egg
5. Let cool completely before eating, to prevent the muffins from sticking to the liners.
1 Zucchini (medium, grated)
Notes
Serving Size
One serving is equal to one muffin.
Zucchini
One medium zucchini is equal to about 2 cups of grated zucchini.
Storage
Store in the fridge for 5 days or in the freezer for a few months.
Patricia Poulsen
Apple Slices & Hummus
1. Slice apples and cut out the core. Serve with hummus for dipping. Enjoy! 1 Apple
1/4 cup Hummus

Notes
No Apple
Use pear slices instead.
Patricia Poulsen
Hard Boiled Eggs
1. Place eggs in a saucepan and cover with water. Bring to a boil over high heat. 2 Egg
2. Once boiling, turn off the heat but keep the saucepan on the hot burner. Cover and let sit
for 10 to 12 minutes.
3. Strain the water and fill the saucepan with cold water. Let the eggs sit until cool enough
to handle. Peel and enjoy!
Notes
Leftovers
Refrigerate in a covered container with the shell on for up to 7 days.
Easier to Peel
Add salt to the water while boiling.
Patricia Poulsen
Open-Face Tuna Melt
1. Adjust oven rack to the top, closest to the broiler. Set oven to low broil. 1/2 can Tuna (drained and flaked)
2. In a bowl, combine tuna, celery, yogurt, apple cider vinegar, dijon, dill and garlic powder. 1 stalk Celery (thinly sliced)
3. Scoop tuna mixture onto bread and spread evenly. Top with Swiss cheese. 1/4 cup Plain Greek Yogurt
4. Broil in oven for about 3 to 5 minutes, or until cheese is melted and slightly browned. 3/4 tsp Apple Cider Vinegar
Watch closely for burning and do not leave unattended.
1 1/2 tsps Dijon Mustard
5. Remove from oven and enjoy!
3/4 tsp Fresh Dill
1/2 tsp Garlic Powder

Notes
2/3 oz Swiss Cheese (sliced or shredded)
Loaded Tuna Melt Whole

or milk
1 slice Organicgrain
of choice
Bread bread
(or gluten-free)
Add minced red onion, sliced tomato and avocado.
Vegan and Vegetarian

Use mashed chickpeas instead of tuna, avocado instead of yogurt and omit the cheese.
Patricia Poulsen
Chopped Bell Peppers
1. Remove stems and seeds of each bell pepper and cut into slices. Enjoy! 1/4 Yellow Bell Pepper
1/4 Green Bell Pepper

Notes 1/4 Red Bell Pepper
Storage
Refrigerate in an airtight container up to 3 to 4 days.
Patricia Poulsen
Pumpkin Mac n' Cheese
1. Bring a large pot of water to a boil and cook brown rice macaroni as per the directions on 1 cup Brown Rice Macaroni (dry)
the package. When finished cooking, strain and run under cold water immediately to
prevent from overcooking.
1 1/2 tsps Arrowroot Powder
2. Meanwhile, heat milk in a saucepan over medium heat. Once the milk is steaming, whisk
in the arrowroot until all clumps are gone. 1/2 tsp Garlic Powder
3. Add the remaining ingredients and whisk until thoroughly combined. Turn down to low 3 tbsps Nutritional Yeast
heat and cook until the sauce has thickened, about 5-6 minutes.
3/4 tsp Dijon Mustard
4. Pour the pumpkin sauce over the macaroni and mix well. Divide into bowls and enjoy!
1/2 cup Pureed Pumpkin
1 1/2 tsps Maple Syrup

Notes
Sea Salt & Black Pepper (to taste)
Leftovers
Store in an air-tight container in the fridge for up to 5 days.
Spice Lover
Add chili flakes, hot sauce, paprika, cayenne, oregano and/or rosemary.
Add paprika, cayenne, oregano and/or rosemary.
More Protein
Add cooked diced chicken, chickpeas or lentils.
More Vegetables
Add wilted spinach, kale and/or sauteed mushrooms.
Patricia Poulsen
Savoury Roasted Chickpeas
1. Preheat oven to 400ºF (204ºC) and line a baking sheet with parchment paper. 3 cups Chickpeas (canned, or cooked and
drained)
2. Pat chickpeas dry with a paper towel. Place chickpeas in a mixing bowl and add olive
oil, poultry seasoning, sea salt, and black pepper. Mix until chickpeas are evenly coated. 1 tbsp Extra Virgin Olive Oil
3. Spread the chickpeas across the baking sheet. Bake for 20 minutes, tossing halfway 1 tbsp Poultry Seasoning
through.
1/2 tsp Sea Salt
4. Let cool before storing in an airtight container in the fridge.
1/4 tsp Black Pepper
Notes
Leftovers
They keep well in an airtight container in the fridge for up to 5 days. They will lose their
crunchiness with time, so throw them back into the oven before eating if you want to crisp
them back up.
Make Them Crispy

Bake for longer if you like them really crispy.
Patricia Poulsen
Roasted Sweet Potato Rounds
1. Preheat oven to 425ºF (218ºC) and line a baking sheet with parchment paper. 1 Sweet Potato (medium, washed and scrubbed)
2. Slice the sweet potatoes into 1/2 inch rounds and place them on the baking sheet. 3/4 tsp Coconut Oil
3. Brush the slices with melted coconut oil, then flip them over and repeat.
4. Place in the oven and bake for 30 to 35 minutes, flipping them at the halfway point. The
rounds should be starting to brown on each side.
5. Remove from oven. Season them with your favourite spices (we like sea salt and
cinnamon) and enjoy!
Notes
Serve Them As
ranch
A side dish, with guacamole, or with our dressing
Vegan RanchforDressing
dipping.for dipping. You can also use
them as a burger bun replacement!
Patricia Poulsen
Avocado Egg Salad Sandwich
1. Place eggs in a pot of cold water, bring to a boil, then simmer for 5-6 minutes. Run under 3 Egg
cold water to cool. Peel the eggs and chop roughly.
1/2 Avocado
2. In a bowl, mash and combine the chop boiled eggs, avocado, baby spinach, dijon
1/2 cup Baby Spinach (chopped)
mustard, lemon juice, salt and pepper.
1 1/2 tsps Dijon Mustard
3. Spread onto toast and enjoy!
1/8 Lemon (juiced)
Notes Sea Salt & Black Pepper (to taste)

Whole grain
4 slices Organic Breadbread
(toasted)
Less Bread
Make it an open-face sandwich.
Add a Kick
Add red chili flakes or hot sauce.
Vegan
Use mashed chickpeas or white kidney beans instead of eggs.
Patricia Poulsen
Cucumber Slices
1. Slice the cucumber and enjoy! 1 Cucumber
Notes
Storage
Cucumber can keep up to one week in the fridge if stored in water.
Patricia Poulsen
Hummus Beef Platter with Chips
1. Preheat oven to 415F and line a baking sheet with parchment paper. 1 1/2 tsps Extra Virgin Olive Oil
2. Heat olive oil in a large pan over medium heat. Add the onion and beef. Cook for 10-15 1/2 Yellow Onion (chopped)
minutes, stirring occasionally until cooked through. Season with salt and pepper.
4 ozs Extra Lean Ground Beef
3. Transfer tortilla slices to the baking sheet and bake for 5 minutes.
4. Spread hummus onto a serving plate and top with the cooked beef, tomatoes and
2 Brown Rice Tortillas (thawed and sliced into
cucumber. Serve with the brown rice tortilla chips. Enjoy!
triangle chips)
1/2 cup Hummus

Notes
1/2 cup Cherry Tomatoes (quartered)
Vegan / Vegetarian 1/4 Cucumber (diced)

Use lentils, sauteed red peppers or mushrooms instead of beef.
Leftovers
Keep covered in the fridge up to three days. Store the chips at room temperature and crisp
back up in the oven if necessary.
Short on time?
Use store bought crackers instead of tortilla chips (also, please note that crunchy tortilla
chips may be a choking hazard for young toddlers who are still getting the hang of
chewing!
Patricia Poulsen
Lemon Butter Penne with Broccoli
1. Fill a medium-sized pot with water and bring to a boil. Add the pasta and cook as per the 1 cup Brown Rice Penne (uncooked)
directions on the package.
3 cups Broccoli (sliced into florets)
2. In the last two minutes of cooking the pasta, add the broccoli to the pasta water. Drain
2 tbsps Butter
the pasta and broccoli, then return it to the pot.
1/2 Lemon (juiced)
3. Add the butter, lemon juice, and hemp seeds to the pasta and broccoli. Stir well to coat.
Season with sea salt and black pepper, divide between plates and enjoy! 1/3 cup Hemp Seeds

Notes
More Protein
Use chickpea or a bean-based pasta, or top with sliced chicken breast.
Dairy-Free
Use olive oil instead of butter.
Patricia Poulsen
Green Smoothie Muffins
1. Preheat your oven to 350ºF (177ºC) and line a muffin tin with liners. Brush the liners with 1 tsp Coconut Oil
coconut oil or use silicone cups to prevent the muffins from sticking.
2 1/2 cups Baby Spinach
2. In your blender, combine the baby spinach, bananas, protein powder, dates, and milk.
2 Banana (ripe)
Blend until smooth, then add the eggs, oats, and baking powder. Blend again until a
batter is formed. 1/2 cup Vanilla Protein Powder
3. Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a toothpick 2 tbsps Pitted Dates
inserted into the middle of a muffin comes out clean.
4. Let cool and enjoy!
2 Egg
2 cups Oats (rolled)

Notes
1 tbsp Baking Powder
Recommended Protein Powder

This recipe was developed and tested with a plant-based protein powder. If using a different
Use
type ofaprotein
clean powder,
protein powder with vary.
results may no additives. My recommendation for kids is Healthy Height protein powder
Leftovers
Store in an airtight container in the fridge for 4 days, or freeze for two months or more.
Add-Ins
After blending, stir in chocolate chips, fresh berries, walnuts, or anything else you like to add
to banana muffins!
Patricia Poulsen
Yogurt with Pear
1. Divide yogurt into bowls. Top with pear and enjoy! 1/2 Pear (halved and cored)
1 cup Plain Greek Yogurt

Notes
Dairy-Free
Use coconut or almond yogurt instead of Greek yogurt.
No Pear
Use any type of fresh fruit instead.
Likes it Sweet
Drizzle with honey or maple syrup.
Patricia Poulsen
Crackers & Avocado
1. Mash the avocado onto the crackers and sprinkle with salt and pepper to taste. Enjoy! 1 3/4 ozs Whole Grain Crackers
1/4 Avocado
Notes Sea Salt & Black Pepper (to taste)
Make it Paleo
Use grain-free flax crackers instead.
More Protein
Top with hemp seeds, sliced hard boiled egg, or smoked salmon.
Patricia Poulsen
Chocolate Stuffed Raspberries
1. Place a chocolate chip into the centre of each raspberry. Divide into bowls and enjoy! 1/2 cup Raspberries (washed)
1 tbsp Organic Dark Chocolate Chips
Patricia Poulsen
Mango Coconut Popsicles
1. Blend mango and 3/4 of the coconut milk in a food processor or blender until smooth. 2 cups Frozen Mango
2. Roughly scoop mango puree into 3oz. paper cups. 1 cup Organic Coconut Milk (divided)
3. Spoon remaining coconut milk into each cup to fill in the gaps around the mango. This
will create a swirl effect when frozen.
4. Insert popsicle sticks in the middle. Place in freezer for 4 hours or until completely
frozen.
Notes
No Coconut Milk
Use almond milk or cashew milk instead.
Patricia Poulsen
Toast with Peanut Butter & Applesauce
1. Toast the bread slices. Spread on the peanut butter and then the applesauce. Enjoy! 2 slices Whole Grain Bread

Notes 2 tbsps Unsweetened Applesauce
No Applesauce
Use jam instead.
Additional Topping Ideas

Banana slices, honey, cinnamon, chia seeds, hemp seeds, apple slices or fresh berries.
Patricia Poulsen
Warm Apples with Almond Butter
1. Heat the coconut oil in a small skillet over low heat. Add the diced apples and saute for 1 tsp Coconut Oil
about 8 to 10 minutes, until softened. Sprinkle with cinnamon and remove from heat.
1 Apple (diced)
2. Transfer the warm apples to a bowl and drizzle with almond butter. Enjoy!
1/2 tsp Cinnamon (ground)
2 tbsps Almond Butter

Notes
Nut-Free
Use sunflower seed butter instead of almond butter.
No Apples
Use pears or plantains instead.
Patricia Poulsen
Peanut Butter & Jelly Banana Rolls
6 ingredients · 1 hour · 1 serving
1. Start by preparing your Strawberry Chia Jam. Add the strawberries, maple syrup and 1/4 cup Strawberries (halved)
chia seeds to a food processor. Pulse lightly until a chunky, jam-like consistency forms.
3/4 tsp Maple Syrup
Be careful not to over process.
3/4 tsp Chia Seeds
2. Transfer jam into a saucepan and place on the stove over medium heat. Stir until it
begins to bubble. Reduce heat to low and let simmer for 10 to 15 minutes or until jam 1 Brown Rice Tortillas
begins to thicken.
1 Banana (peeled)
3. Remove from heat and pour into a mason jar. Place in the fridge to thicken and cool for
at least 30 minutes.
4. Once the jam has cooled, spread the peanut butter and jam across tortillas. Place a
banana in the centre and roll it up. Enjoy as is, or slice into rounds.
Notes
No Strawberries
Use any type of berry instead.
Short on time?
Go ahead and use a regular store bought jam. You do you mama!
Patricia Poulsen
Herbed Chicken Tenders with Honey Dijon
1. Preheat oven to 400ºF (204ºC) and line two baking sheets with parchment paper. Brush 8 ozs Chicken Breast (skinless, boneless, sliced
chicken strips with half of the avocado oil. into strips)
2. Combine the oats, Italian seasoning, and sea salt and spread over a small plate. Press 1 tbsp Avocado Oil (divided)
both sides of the chicken strips into the oat/spice mixture to coat, then lay on baking
1/4 cup Oats (quick)
sheet.
1 1/2 tsps Italian Seasoning
3. Toss the carrot sticks in remaining avocado oil. Spread across the other baking sheet.
1/4 tsp Sea Salt
4. Place both pans in the oven and bake for 30 minutes, flipping the chicken and tossing
the carrot fries halfway through. 3 Carrot (medium, peeled and sliced into fries)
5. Meanwhile, combine the Dijon and raw honey in a small bowl to make the sauce. Mix 2 tbsps Dijon Mustard
well and set aside.
1 1/2 tbsps Raw Honey
6. To serve, divide the chicken tenders and carrot fries between plates and serve with
honey Dijon dipping sauce. Enjoy!
Notes
No Quick Oats
Place rolled oats in your blender or food processor. Pulse a few times to break them up.
Vegan and Vegetarian

Use tofu strips instead of chicken.
Leftovers
Keeps well in the fridge up to 3 days.
Patricia Poulsen
Loaded Sweet Potato & Kale Quesadilla
1. Preheat oven to 410ºF (210ºC). Line a baking sheet with parchment paper. 1 Sweet Potato (medium, peeled)
2. Chop sweet potato into 1/2 inch slices. Fill a pot with water and bring to a boil. Place Sea Salt & Black Pepper (to taste)
sweet potato in a steaming basket and steam for 7 to 10 minutes. Transfer into a bowl
3 tbsps Extra Virgin Olive Oil
and mash with a fork. Season with salt and pepper to taste.
1/2 Sweet Onion (medium, chopped)
3. Meanwhile, heat 1/3 of the olive oil in a pan over medium heat. Saute onions until soft,
then add garlic and kale. Heat until kale is wilted. 2 Garlic (cloves, minced)
4. In a small bowl, whisk together the balsamic vinegar, remaining olive oil, salt and pepper 3 cups Kale Leaves (chopped)
to taste. Drizzle about 1/2 the balsamic vinaigrette over the kale and stir until well coated.
1 tbsp Balsamic Vinegar
5. Lay a brown rice tortilla on the baking sheet. Spread mashed sweet potato and top
2 Brown Rice Tortillas (or any tortilla of choice)
evenly with kale mixture. Cover with another tortilla and bake for 10 to 15 minutes or until
golden brown and crispy.
6. Slice and serve with remaining balsamic vinaigrette.
Notes
Keep it Flat
Place another baking sheet over the quesadilla to keep the tortilla from curling in the oven.
No Kale
Use spinach or chopped collard greens instead.
More Protein
Add lentils or grilled chicken.
Patricia Poulsen
Steamed Corn on the Cob
1. Fill a pot with a few inches of water and bring to a boil. 2 ears Corn on the Cob (husk removed and
halved)
2. Place the corn in a steaming basket over boiling water. Close the lid and steam for 10 to
15 minutes. Let cool slightly before serving.
Notes
Cook it in the Microwave

Keep the corn on the cob whole and leave the husks on. For 1 to 2 cobs, microwave on high
for 3 minutes. For 3 to 4 cobs, microwave for 4 minutes. Let cool before removing husks.
Spreads
Spread the steamed corn with butter, ghee, oil, sour cream or your favourite spices.
Patricia Poulsen
Zucchini Fritters
1. Combine all ingredients, except the coconut oil, into a large bowl and mix well. 1/3 Yellow Potato (medium, peeled and grated)
2. Heat half of the coconut oil in a large pan over medium heat. Scoop enough of the 2/3 Zucchini (small, grated)
zucchini mixture to create 3- to 4-inch wide fritters in the pan. Cook for 2 to 3 minutes per
1/3 Yellow Onion (medium, finely sliced)
side and transfer to a plate lined with paper towel.
2/3 Egg
3. Taste the first batch and adjust seasoning accordingly. If the fritters are falling apart, add
an extra tablespoon of oat flour at a time. Continue until the mixture is used up and add 1 1/3 tbsps Oat Flour
more coconut oil to the pan between batches if needed.
2 tsps Ground Flax Seed
4. Let cool slightly before serving and enjoy!
2 tsps Coconut Oil

Notes
Serving Size
One serving is equal to approximately three fritters.
Serve Them With

Scrambled eggs, fish, a fried egg and salad, guacamole, goat cheese with pine nuts, greek
yogurt, cottage cheese, or sliced tomatoes with mozzarella.
Bake Them in the Oven

Scoop onto a parchment-lined baking sheet and bake in the oven for 20 to 25 minutes at 375
F.
Patricia Poulsen
Tzatziki with Cucumber Slices
1. Slice off 1/4 of the cucumber and set the remainder aside. 1 Cucumber (divided)
2. Slice the 1/4 portion of cucumber in half. Scoop out the seeds and discard. Grate the 1 cup Plain Greek Yogurt
remaining cucumber then squeeze out as much liquid as possible. Transfer to a mixing
1 Garlic (clove, minced)
bowl.
1/2 Lemon (juiced)
3. Stir in yogurt, garlic, lemon juice, mint and sea salt until thoroughly combined. Transfer to
a serving bowl. 2 tbsps Mint Leaves (fresh, finely chopped)
4. Slice the remaining cucumber into slices and serve with tzatziki. Enjoy! 1/2 tsp Sea Salt
Notes
Dairy-Free
Use a plain dairy-free yogurt instead of Greek yogurt.
No Mint
Use dill instead.
Storage
Best enjoyed immediately but will keep in an airtight container up to 2 days in the fridge. Stir
well before serving.
Patricia Poulsen
Green Chicken Sliders
1. Combine all ingredients except the lettuce in a bowl and mix well. Form the mixture into 8 ozs Extra Lean Ground Chicken
even sliders, about 3 inches in diameter, and set aside.
1/2 tsp Oregano (dried)
2. Preheat grill to medium heat.
1/3 tsp Sea Salt
3. Cook the sliders for about 8 to 10 minutes per side, or until cooked through.
1 cup Kale Leaves (very finely chopped)
4. Serve patties in a lettuce wrap with your toppings of choice. Enjoy!
1 cup Broccoli (very finely chopped)
1 1/2 tsps Extra Virgin Olive Oil

Notes
1/2 head Boston Lettuce
Serving Size
One serving is equal to two sliders.
More Carbs
Serve on a bun or on top of rice.
Topping Ideas
Mustard, cheese, pickles, tomato, lettuce, onion, avocado, sour cream or plain Greek yogurt.
Leftovers
These keep well in an airtight container in the fridge up to three days or freeze for up to three
months.
Patricia Poulsen
Roasted Cauliflower
1. Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper. 1/2 head Cauliflower (chopped into florets)
2. Toss cauliflower florets with avocado oil, lay in a single layer on the baking sheet, and 1 tbsp Avocado Oil
sprinkle with salt. Roast for 30 minutes or until golden brown, tossing at the halfway
1/8 tsp Sea Salt (or more to taste)
point.
3. Remove from oven and enjoy!
Notes
No Avocado Oil
Use coconut oil or olive oil instead.
Make it Cheesy
Toss in nutritional yeast after roasting.
Patricia Poulsen
Classic Tacos
1. Prepare tortillas according to instructions on the package. 4 Corn Tortilla (soft tortillas for those little toddler hands)
2. Heat a large skillet over medium heat. Add the avocado oil and the beef, stirring to break 1 1/2 tsps Avocado Oil
it up as it cooks. Add the onion powder, garlic powder, salt and cumin to the pan. Once
8 ozs Extra Lean Ground Beef
the beef is cooked through, remove from heat.
1/2 tsp Onion Powder
3. Add the ground beef, lettuce and tomatoes to the center of each tortilla. Fold in half and
enjoy immediately. 1/4 tsp Garlic Powder
1/4 tsp Sea Salt

Notes 1/4 tsp Cumin
1/4 head Green Lettuce (small, finely chopped)

Serving Size
One serving is equal to two tacos. 1 Tomato (medium, diced)
Storage
Keep all ingredients refrigerated separately. Refrigerate ground beef in an airtight container
up to 2 to 3 days.
More Toppings
Add shredded cheese, avocado, salsa, plain Greek yogurt, olives, red onions, cilantro or
roasted corn.
No Ground Beef
Use ground turkey, chicken, pork or lamb instead.
Vegan & Vegetarian

Use lentils instead of ground meat.
Patricia Poulsen
Creamy Spaghetti Squash Casserole
7 ingredients · 1 hour · 2 servings
1. Preheat the oven to 425ºF (218ºC). Cut the spaghetti squash in half through its belly, 1/2 Spaghetti Squash (medium)
remove the seeds and place flesh-side down on a baking sheet lined with parchment
6 ozs Pork Sausage (casings removed)
paper. Cook for about 30 to 35 minutes, or until cooked through.
1 Garlic (cloves, minced)
2. While the squash is cooking, cook the sausages over medium heat on a pan. Break
them up with the back of a wooden spoon until crumbled and cooked through (about 6 to 1 1/2 tsps Arrowroot Powder
8 minutes). Remove from heat and set aside.
3/4 cup Organic Coconut Milk (from the can)
3. Using the same pan, add the garlic and saute for one minute, then add the arrowroot
2 cups Broccoli (chopped into florets)
flour. Lower the heat to medium-low and add the coconut milk. Whisk until the arrowroot
powder is dissolved and mixed in. Let it simmer until it thickens. Sea Salt & Black Pepper (to taste)
4. Remove the squash from the oven and use a fork to scrape out the “noodles” and add
them to a casserole dish. Top with the sausage, broccoli and sauce and season with sea
salt and pepper. Bake for 15 to 20 minutes, or until the broccoli is cooked through.
5. Remove the casserole from the oven, and divide onto plates. Enjoy!
Notes
No Arrowroot Powder
Use cornstarch, tapioca powder or brown rice flour instead.
Leftovers
Store in an airtight container in the fridge up to three days. Reheat in the oven for 10 to 15
minutes at 350.
Likes it Spicy
Serve with red pepper flakes or hot sauce.
Patricia Poulsen
Healthy Fish n Chips
67 ingredients · 1 hour · 2 servings
1. Preheat oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to make the 10 ozs Salmon Fillet
marinade. Place salmon fillets in a ziplock bag with the marinade and shake well. Leave
1 tbsp Maple Syrup
the fillets in the bag and place in the fridge while you prepare the rest.
1 tbsp Tamari
2. Wash your sweet potato and cut it into even fry-shaped pieces. Toss the fries in olive oil
and season with salt and pepper. Place fries on foil-lined baking sheet and bake in oven 2 Sweet Potato
on the middle rack for 30 minutes or until golden (baking times vary depending on how
1 tbsp Extra Virgin Olive Oil
thin/thick you slice your fries). Flip the fries half way through at the 15 minute mark.
Remove from oven. Transfer fries from baking sheet to bowl and cover to keep warm. Sea Salt & Black Pepper (to taste)
3. Turn oven up to 500ºF (260ºC) and move the middle rack to the top. Place salmon fillets 2 cups Baby Spinach
on the foil-lined baking sheet. Bake in the oven for 7 to 8 minutes depending on the
thickness. The salmon is done when it flakes with a fork.
4. with
Serve salmon on a sweet
bed of potato fries onwith
baby spinach the sweet
side and enjoy!
potato fries on the side. Enjoy!
Patricia Poulsen
Lucky Green Smoothie
1. Throw all ingredients into a blender. Blend well until smooth. Divide into glasses and 1 1/2 cups Frozen Mango
enjoy!
2 Lime (juiced)
2 cups Baby Spinach (packed)
Notes
2 tbsps Ground Flax Seed
No Mango 1/4 cup Hemp Seeds

Add frozen pineapple or banana instead. 3 1/2 cups Water
More Protein
Add a scoop of your favourite clean protein powder.
Patricia Poulsen
Peanut Butter Rice Krispies
1. Grease a loaf pan with coconut oil or line with parchment paper (use a larger baking 1 tbsp Coconut Oil
dish if serving size is adjusted higher).
1/2 cup Maple Syrup
2. In a medium pot over low-medium heat, whisk together maple syrup and peanut butter
1/2 cup All Natural Peanut Butter
until thoroughly combined. Remove from heat and let cool, about 5 minutes.
2 1/2 cups Rice Puffs Cereal
3. Add puffed rice and gently mix with a spatula until evenly coated.
4. Transfer to loaf pan and press down firmly. Freeze for 20 minutes or until firm. Slice into
bars or squares and enjoy!
Notes
No Peanut Butter
Use any nut or seed butter instead.
No Maple Syrup
Use raw honey instead.
Storage
Freeze in an airtight container
Patricia Poulsen
Fruit Kabobs
1. Wash fruit. 2 tbsps Strawberries (halved)
2. Slide one piece of each type of fruit onto the skewer and set aside. 2 tbsps Pineapple (cubed)
3. Repeat using the same pattern until all ingredients are used up. Cover and store in the 2 tbsps Blackberries
fridge until ready to serve. Enjoy!
1/16 Cantaloupe (cubed)
2 tbsps Blueberries
Notes
2 tbsps Raspberries
Added Touch 2 Barbecue Skewers

Drizzle with melted dark organic chocolate.
Mix it Up
Use whatever fruit you have on hand. Watermelon, honeydew, banana and orange slices all
work great!
Patricia Poulsen
Peanut Butter Fruit Dip
1. Combine all ingredients together in a bowl or a food processor and mix well. Enjoy! 1 tbsp All Natural Peanut Butter
2 tbsps Unsweetened Coconut Yogurt

Notes 1/3 tsp Maple Syrup
Serving Size
One serving is equal to approximately 3 tbsp of dip.
Leftovers
Keeps well in the fridge up to 3 to 4 days. Stir well before serving.
Serve it With
Sliced fruit such as strawberries, bananas, apples, pears or pineapple.
Nut-Free
Make it with sunflower seed butter instead of peanut butter.
No Coconut Yogurt
Use Greek yogurt or almond yogurt instead.
Patricia Poulsen
Apple Slices & Nori Crisps
1. Cut nori sheets into quarters with scissors. Brush sheets very lightly with olive oil. Heat a 2 Nori Sheets
large pan over medium heat and toast the nori sheets about 30 seconds per side.
1/8 tsp Extra Virgin Olive Oil
2. Slice apples and divide onto plates with nori crisps. Enjoy!
1 Apple (medium)
Notes
Save Time
Buy pre-toasted nori sheets.
Patricia Poulsen
Frozen Yogurt Covered Blueberries
1. In a bowl, combine blueberries and yogurt until well coated. 1/2 cup Blueberries (fresh or frozen, not wild)
2. Line a baking sheet with parchment paper. Transfer individual yogurt-covered 1 tbsp Plain Greek Yogurt
blueberries to the sheet in an even layer.
3. Freeze for at least 30 minutes before transferring to a freezer bag or a freezer-safe

storage container. Continue to store in the freezer until ready to eat.
Notes
Kid-Friendly
Serve just a few at a time as these will melt quickly after handling.
Dairy-Free & Vegan
Use a dairy-free yogurt such as coconut or almond.
Patricia Poulsen
Salmon Cucumber Bites
1. Add a dollop of yogurt to each cucumber slice and top with a small slice of smoked 2 tbsps Plain Greek Yogurt
salmon. Sprinkle with black pepper. Refrigerate until ready to serve. Enjoy!
1/4 Cucumber (sliced)
1 3/4 ozs Smoked Salmon (sliced)
Notes
1/8 tsp Black Pepper
No Greek Yogurt
Use cheese, plain coconut yogurt, sheep's yogurt or cottage cheese instead.
Patricia Poulsen
Green Pea Hummus
1. Add all ingredients together in a food processor. Blend until a creamy consistency forms. 1/4 cup Chickpeas (cooked, drained and rinsed)
If mixture is too thick, add 1 tbsp warm water at a time to loosen it up.
3 tbsps Frozen Peas
2. Serve with veggie sticks for dipping. Store in an airtight container in the fridge up to 1
1/8 Garlic (clove, minced)
week.
1/8 Lemon (juiced)
1 1/8 tsps Tahini
3/4 tsp Extra Virgin Olive Oil
1/8 tsp Paprika
1/8 Sea Salt & Black Pepper (to taste)
Patricia Poulsen

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7

Day Toddler Meal Plan

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Mon Tue Wed Thu Fri Sat Sun

Heart Cookies Hummus Butter Smoothie Muffins

Hard Boiled Eggs Chopped Bell Roasted Sweet Cucumber Slices

Muffins Popsicles Butter & Applesauce Almond Butter Banana Rolls

Tenders with Honey & Kale Quesadilla Sliders Squash Casserole

Smoothie Krispies Crisps Covered Blueberries Bites

Peanut Butter Fruit

Fruits Vegetables Bread, Fish, Meat & Cheese

3 Apple 3/4 cup Baby Carrots 8 ozs Chicken Breast

1 1/4 Avocado 27 cups Baby Spinach 4 Corn Tortilla

2 tbsps Blackberries 6 cups Broccoli 8 ozs Extra Lean Ground Chicken

1 2/3 cups Blueberries 3 Carrot 1 cup Hummus

1 1/16 Cantaloupe 1/2 head Cauliflower 9 slices Organic Bread

1 1/3 Lemon 1 stalk Celery 6 ozs Pork Sausage

2 Lime 1/2 cup Cherry Tomatoes 10 ozs Salmon Fillet

1/2 Pear 2 1/2 Cucumber 2/3 oz Swiss Cheese

2/3 cup Raspberries 4 1/8 Garlic

2 1/3 cups Strawberries 1/4 Green Bell Pepper

1/4 head Green Lettuce

Frozen 4 cups Almond Flour

1 cup Frozen Berries 2 tbsps Baking Powder

3 1/2 cups Frozen Mango 1/4 tsp Baking Soda

3 tbsps Frozen Peas 1/4 cup Cocoa Powder

1 cup Frozen Raspberries 3 tbsps Nutritional Yeast

3/4 cup Oat Flour

5 1/4 cups Oats

1 tbsp Organic Dark Chocolate Chips

2 tbsps Pitted Dates

1/2 cup Pureed Pumpkin

1/3 cup Raw Honey

2 tbsps Unsweetened Applesauce

1/8 tsp Sea Salt

No White Beans 2 tbsps Hemp Seeds

1. Divide into bowls and enjoy! 1 Cantaloupe (chopped and cubed)

1 cup Oats (quick or traditional)

2 tbsps Hemp Seeds

Storage 1/2 cup Blueberries (fresh or frozen)

1. Spread butter onto toast and enjoy! Whole

3. Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired.

Make Them Last

1/4 cup Hummus

Notes 2 tbsps All Natural Peanut Butter (or any nut

1. Slice into wedges or peel and section. Enjoy! 1 Navel Orange

1 tbsp Ground Flax Seed

1/4 cup Hummus

1/2 tsp Garlic Powder

Loaded Tuna Melt Whole

Vegan and Vegetarian

1/4 Green Bell Pepper

1 1/2 tsps Maple Syrup

Make Them Crispy

Notes Sea Salt & Black Pepper (to taste)

1. Slice the cucumber and enjoy! 1 Cucumber

1/2 cup Hummus

Vegan / Vegetarian 1/4 Cucumber (diced)