Healthy and Balanced Kids Menu for November (Indian & International) NOVEMBER – 2020 (INDIAN MENU)

WEEK - 1

Week Breakfast Lunch Dinner

Oats /egg appe with +choice of Pumpkin soup+multigrain frankie Pumpkin +ridge gourd chana Monday tomato garlic with added Bengal rolls+added spouts/egg, vegetables, pickled /fish curry+choice of / gram/coconut chutney. onions and mint chutney.

Broccoli peas soup+nutri pav with Maharashtrian poha with added Carrot +/egg palak+ajwain spinach and assorted vegetables+choice of Tuesday sprouts/boiled egg as per choice. roti+A2 buttermilk gluten-free bread/sourdough bread.

Radish, onions salad+okra curry+choice of South Indian +/egg bhurji Sweet potato +pumpkin moringa Wednesday masoor dal/chicken curry+steamed rice as +sambar. khichdi+steamed vegetables. per choice.

Rice semiya with added sprouts and Spinach raita+baby brinjal curry/fish Thursday vegetables/sourdough bread upma with curry+tomato toor dal+roti/rice as per Tomato soup+millet lentil pancakes/millet eggs scrambled choice. egg pancakes+garlic tomato chutney.

Mix salad+ curry/coconut Steamed moong chaat+chickpeas peas/egg Friday Besan chilla/oats egg chila with carrots, chicken curry+rice+bottle gourd raita. roti wraps+homemade tahini sauce. peas, onions, tomato+mint dip.

Sprouts and sweet potato paratha/egg Pickled carrot+paneer/chicken in kasuri Mushroom tikka/+One pot corn Saturday paratha plus a choice of dips/chutney. methi+masala roti. and peas pulao+mint dip/garlic dip.

Peas and sweet potato pan-fried with One-pot chicken /egg Masoor dal soup/lentil +ajwain roti+chettinad chicken curry/ (assorted vegetables Sunday added besan+carrot picked (or) boiled egg kachori biryani/mushroom peas biryani+choice of cooked in coconut milk with mild Indian spices and pan-fried plus coriander chutney. mint and carrot raita. masala).

WEEK -2

Finger millet vegetable A2 paneer stir fry/fish stir fry+pearl millet Garden fresh salad+bottle gourd Monday idli//dosa/mushroom khichdi with added dal and vegetables curry/egg +jeera paratha/jeera rice. omelette+mint/coriander chutney served hot with a dollop of ghee.

Corn peas poha/scramble egg poha+choice Cucumber carrot kosambari+one pot Tuesday Kulith soup+sattu vegetable pancakes+fresh of dip. sambar rice. coriander chutney.

Multigrain crepe with added vegetable and Kala chana salad/egg salad+mix vegetable Garlic mushroom/chicken, broccoli stir Wednesday sprouts/egg dosa+tomato garlic dal chutney korma+lentil rasam+roti/rice. fry+akki (rice roti)+carrot pickle.

Beetroot+A2 paneer paratha/egg bhurji Raw papaya salad+Masala dal khichdi+vegan Indian lentil and egg curry/mushroom Thursday paratha+curd. kashi with added vegetables. curry+millet vegetables pan-fried cutlets.

Spring onions, corn salad+methi with added Clear soup/chicken soup+one pot chana Friday Carrot oats and lentil pancakes+moringa boiled dal and assorted vegetables/fish in coconut pulao/egg pulao. chutney. gravy+Masala ajwain garlic thepla.

Cucumber salad with mint chutney+dal Ragi porridge+steamed sprouts/boiled egg Turmeric broth+Khandeshi khichdi+stir fry Saturday palak/chicken +jeera rice/peas with a mild masala. sprouts salad. pulao as per choice.

Mumbai masala gluten-free/sourdough Tomato basil soup+gluten free burger with added sprouts and coriander Beetroot salad with sesame seeds+punjabi Sunday buns+vegetables moong dal cutlet/egg chutney/Mumbai masala with chole/fish curry+Ajwain paratha+A2 curd. cutlets+spread of dips, assorted sliced vegetables. added vegetables and coriander chutney. WEEK - 3

Week Breakfast Lunch Dinner

Tomato, onion, cucumber salad+bitter gourd Millet adai/jowar upma with carrots and stir fry/boneless chicken in Punjabi Roasted chickpeas salad+dal Monday peas+coconut chutney. gravy+split green gram dal+rice/multigrain makhani/masala egg curry+steamed rice. roti.

Green salad+egg curry/mushroom peas Grilled vegetables+kerala style vegetables Tuesday +stew/egg /masala omelette+stew. curry+malabar paratha of multigrain flour. stew+neer dosa.

Paneer bhurji roll/egg bhurji roll/masala omelette roll Cabbage /egg poriyal+pumpkin, Vegetable clear soup+spinach/beetroot roti Wednesday with assorted vegetables. drumstick, brinjal sambar+steamed rice. wraps+ dip.

Cucumber salad+stuffed chana dal Multigrain pumpkin idly/beetroot idly+sambar/egg Dal shorba+masala ajwain roti+ Thursday paratha+almond milk rice with a and peas tiki plus coriander garlic chutney curry/fish curry. garnish of saffron and cardamom.

Oats savoury porridge with added vegetables and Steamed sprouts+vegetable , Lemon coriander soup+moong dal Friday chana dal tadka/oats and sattu porridge with Almond paneer/chicken+roti+A2 masala chaas. chilla+chutney. milk and chia seeds with the sweetness of jaggery.

Sprouted moong dosa/egg dosa/sprouted steamed Steamed corn and peas salad+rajma Vegan +lentil korma/chicken Saturday roll with mint dip pulao/chicken pulao+mint raita. korma+steamed broccoli.

Freshly boiled lobia salad+bhindi potato Boiled egg sandwich/mushroom vegetable chutney Mushroom kheema biryani/chicken kheema Sunday fry+Gujarati dal+choice of roti/phulka as per biryani+choice of raita. sandwich of gluten-free bread/sourdough bread. choice.

WEEK - 4

Steamed bottle gourd raita+cluster beans Carrot avocado dosa/uttapam with curry leaves Bottle gourd and spring onion soup+oats dal Monday curry/egg curry+methi roti with added Indian chutney. khichdi/daliya dal khichdi. masala.

Fresh salad+multigrain stuffed dal and Multigrain gobi paratha/radish paratha/sprouts Mix kachumber salad+sol kadi+millet khichdi Tuesday vegetable paratha+Amritsari fish paratha+choice of dips. with spinach and assorted vegetables. curry/cluster beans curry.

Raw papaya salad+paneer bhurji/egg/egg Overnight soaked oats porridge+topped chia seeds, Paneer /chicken kebab+millet Wednesday bhurji+envelope paratha of multigrain pumpkin seeds for garnish. spinach/methi khichdi. flour+beetroot .

Fresh turmeric and ginger pickle+Sindi kadi Idli (pumpkin idli, beetroot Steamed sprouts salad+dal palak/chicken Thursday with added dal and assorted idli)+chutney/podi+drumstick sambar. curry+choice of roti/paratha/thepla. vegetables+steamed rice.

Carrot and cucumber salad+Corn and peas Vegetable stew+mix vegetable lentil oats Vegetables besan omelette/egg and oats omelette Friday pulao/one-pot coconut rice/tamarind appe+fresh coconut chutney/tomato dal with homemade tomato sauce, dips rice+vegetables korma/chicken korma. chutney

Shredded vegetable salad+gobi paratha+egg Broccoli peas soup+baked pav with Paneer, egg tikka sandwich/paneer, egg tikka wrap Saturday curry/whole moong dal tadka+A2 raita with sweet potato baked vada and spread of with multigrain roti. beetroot and mint. fresh coconut garlic chutney.

Cream of tomato soup+homemade made Mix kachumber raita+Hyderabadi paneer Indian pizza on thin roti with a spread of Sunday Special dal /beetroot puri/palak puri+A2 curd. biryani/chicken/egg biryani+stir fry broccoli Indian sauces, assorted vegetables and salad. grated A2 paneer/chicken OCTOBER – 2020 (INTERNATIONAL MENU)

WEEK - 1

Week Breakfast Lunch Dinner

Vegetables besan omelette/egg and oats Aubergine salad+herbed rice lentil curry/fish Clear soup+chicken shawarma/cottage Monday omelette with homemade tomato sauce, curry with flavours of burnt garlic. shawarma wraps. dips

Clear chicken soup/pumpkin soup+mix Italian omelette with mushrooms/eggs, 3 beans salad+parsley, cilantro herbed Tuesday vegetables chow mein with added sprouts herbs and added vegetables+choice of dips. rice+vegetables stew. and beans.

Fresh salad with basil and Hummus and broccoli layered rice+baked Wednesday Savory oats/amaranth porridge+boiled egg. oregano+Srilankan korma+Buckwheat chicken/cottage cheese in mustard sauce. tortilla/steamed coconut rice

Hot and sour chicken/cottage cheese 3 beans with tomato salsa+choice of gluten- Thai soup with coconut milk+pad Thai Thursday momos+steamed rice+vegetables tossed in free bread/French toast. noodles with added beans. garlic sauce.

Almond flour+rice flour Macaroni soup+gluten free chicken Egg drop curry/peas stew+Singapore rice Friday pancakes+egg/steamed sprouts+Guacamole pizza/sprouts Pizza with added vegetables with added sprouts. dip. and homemade salsa and vegan cheese.

Swedish sweet pancakes made of rice and Thai green curry/red curry/chicken Tahini dip with fresh salad+homemade Saturday coconut flour+added honey+sweet potato curry+steamed rice with flavour of baked falafel with assorted vegetables boiled/egg as per choice. cinnamon, saffron and fresh herbs.

Baked egg/mushroom/chicken Curried coconut chicken/lentils+jasmine rice French onion soup+pesto sauce with lentil Sunday casserole+thin tortilla+homemade sauce. with assorted vegetables. pasta and grilled vegetables.

WEEK - 2

Tomato, zucchini salad+Afghan curried Cottage cheese steak/chicken steak chicken curry/vegetable mushroom curry Monday Lentil waffles/crepes+choice of dips. marinated with herbs and mustard with strong flavours of mint, garlic and sauce+buckwheat noodles/quinoa. ginger+choice of the tortilla.

Carrot, sweet potato, mushroom/egg and Eggplant barbeque+baked vegetables Chicken patties/kidney beans patties+choice Tuesday zucchini Rosti+herbed sauce. casserole/chicken casserole. of gluten-free buns+tom yum soup.

Broccoli spinach soup+cauliflower based A sweet potato baked hash brown+mustard Khimchi salad+mexican rice+eggplant pizza Wednesday pizza with vegetables and cashew sauce+boiled egg/steamed sprouts stir fry with homemade made salsa and vegetables cheese/herbed cheese.

Vegetable omelette with parsley, spinach, Hummus with carrot and cucumber Cold cucumber soup+Italian herbed Thursday eggs/oats, mushrooms and bell sticks+Broccoli baked rice with ricotta, rice+baked and roasted beans/chicken. peppers+homemade garlic sauce. assorted vegetables and bean sprouts

Lentil in red gravy/fish in red gravy+Korean Potato, mushroom veggie scramble/egg Lentil soup+Mediterranean bowls with Friday rice with spinach, vegetables, bean sprouts scramble+lemon tahini dip. hummus, vegetables, egg and beans. and hot garlic sauce.

Amaranth, cacao porridge+choice of garnish Chilli chicken/chilli mushroom+Lentil rice Minestrone soup+Lentil spaghetti and marinara Saturday with pumpkin seeds, sunflower and chia with flavours of lemongrass, coconut and sauce. seeds+sweetness of pure honey assorted vegetables.

Cowpea curry/chicken curry with minced Chickpeas flour crepes+choice of assorted Basil soup+zucchini noodles with pesto Sunday ginger and garlic+pad Thai noodles with vegetables+salsa dip. sauce. added vegetables and bok choy. WEEK - 3

Week Breakfast Lunch Dinner

Baked beans on toast (gluten-free/sourdough Baby corn soup+gluten free chicken Grilled chicken lemongrass /cottage cheese Monday bread)/poached eggs with choice of gluten- pizza/cottage cheese pizza with hummus kebabs+grilled vegetable curry+spanish rice. free bread. sauce.

Burrito+assorted Red lentil pancakes+choice of mustard Beans soup+Tabbouleh with Tuesday vegetables+beans/chicken/mushroom in sauce/tahini dip/yoghurt dip. chickpeas/chicken+herb dressing. gravy+homemade harissa paste.

Persian style open omelette with shredded Assorted vegetable salad+lentil stew+millet Vegetables rice/chicken dumplings+bean Wednesday vegetables+mushroom sauce. pancakes with baked beans and spinach sauce. sprouts buckwheat/rice noodles.

Creamy tomato soup+baked chilli Gluten-free bao buns stuffed with egg Thursday Gluten free nachos+guacamole dip+Mexican fajitas. chicken/baked cottage cheese with herbed filling/mushroom and sprouts filling. rice and assorted vegetables in red sauce.

Buckwheat pancakes+honey+minced chicken Vegetable teriyaki/chicken teriyaki+Chinese fried rice Friday with basil/steamed sprouts with lemon Chilli baked potatoes+gluten free quesadilla. with added beans sprouts. dressing.

Grilled fish with sesame dressing/mushroom Avocado/cottage cheese sandwich+steamed Vegetables lentil croquettes/chicken Saturday in sesame dressing+tortilla wraps with broccoli, peas and corn. croquettes++rice. added beans and salsa.

Baked vegetables bean sprouts salad/egg Sweet potato soup+soba noodles with Spinach and baby corn quiche+boiled Sunday salad+buckwheat noodles+stir fry vegetables in added chicken/beans and assorted egg+vegan cheese sauce. garlic pepper sauce. vegetables.

WEEK - 4

Corn and baby tomatoes salad+baked chicken breast Persian chicken/fish/mushroom with Chia, almond milk, cacao smoothie+topped Monday with gravy/baked vegetables in mushroom turmeric, lime and sesame seeds+baked pumpkin seeds+boiled egg. sauce+steamed rice/gluten-free tortilla. saffron rice with vegetables.

chicken balls/vegetable sprouts balls in hot Herbed spinach leftover tortilla+homemade Lettuce and tomato fiesta salad+okra lentil Tuesday garlic sauce+herbed rice with garlic, basil harissa sauce. curry+herbed coconut rice. and shallots.

Mix lentil savoury crepes+cauliflower creamy Swedish chicken balls/vegetable balls in hot salad+gluten free shawarma with Wednesday sauce. sauce+lentil noodles/rice/broccoli and corn . crunchy chicken and cottage cheese filling.

Cold with sesame seeds+gluten free Beetroot waffles of raw banana flour+vegan Lentil curry/fish curry+steamed rice and Thursday tacos+baked beans filling/chicken filling+assorted cream dressing+ grilled broccoli and zucchini salad. vegetables+vegan cheese.

Roasted chicken in green garlic sauce/cluster Sweet potato and pumpkin pancakes + Baby spinach and corn salad+mexican chicken Friday beans in green garlic sauce+steamed guacamole dip. rice/egg rice bake with pickled jalapeno. rice.

Cream of mushrooms soup+middle eastern Crispy rice savoury, sweet pancakes+added Miso soup+Japanese fried rice with eggs, spring Saturday rice with added black beans/Chinese and sweet potato and chickpeas+herbs and spices onions and black sesame topping. strong flavours of garlic.

Basil tomato soup+lentil crust pizza with Mini homemade pancakes+hot chocolate Sunday Spanish paella/chicken paella+lentil stew. topped vegetables/chicken and bolognese sauce. sauce. SIf there is any specific recipe you would like to receive from the above menu, please type in your request in the comment section and our Meal Planning Expert will help you out.

Stay tuned for the December menu as we will roll it out in the last week of November!

You will find the monthly menus on our website or you can leave your email address in the contact us section of our website (www.lukecoutinho.com) and we will email it to you.

Note : Ÿ The menu is designed in a way that's healthy, balanced as well as tasty. Ÿ Preferable oils to cook: cold-pressed coconut oil, peanut oil, sesame oil, wood pressed mustard oil and ghee. Ÿ Avoid all kinds of refined oils. Ÿ Extra virgin olive oil is suited for raw consumption only, like on , soups. Ÿ Prefer chemical-free, local and fresh vegetables and fruits, however, peas can be frozen and herbs can be dried. Ÿ Quantity can be as per kid’s appetite, requirements and lifestyle. Ÿ School going children, who are 3 years old and above can make use of this menu plan. (nursery to 10th grade) Ÿ For recipes, please visit our recipe corner: https://lukecoutinho.com/blog/category/recipe-corner/

Disclaimer: This is a general menu plan and does not address any medical condition. If your child has a medical condition or is taking medications, it is necessary to seek professional help and get a nutrition plan personalized to his/her case.