Healthy and Balanced Kids Menu for December (Indian & International) DECEMBER – 2020 (INDIAN MENU)

WEEK - 1

Week Breakfast Lunch Dinner

Semiya poha+added and Raw and sesame seeds +choice broth+Rajasthani masala and Monday steamed sprouts/boiled egg with a dash of of multigrain /+ khichdi+stir fry vegetable salad lemon. /chicken bharta+masur dal tadka. with a dash of fresh herbs.

Bottle gourd and beetroot soup+ajwain Steamed beetroot +stuffed moong Beetroot ragi + /tomato roti+chettinad fish curry/chicken Tuesday dal / rice+amaranth leaves chana dal chutney. curry/vegetable cooked in coconut milk curry/spinach egg curry. and mild .

Mixed salad+choice of jeera Tomato and basil soup+wheat roti pizza with Rice with vegetables and egg Wednesday paratha+ curry/chettinad fish spread of Indian homemade sauce, assorted stew+ chutney. curry+cluster beans stir fry. vegetables, beans/chicken.

Dal shorba+moong dal chilla with shredded Moong dal ajwain paratha/makhana sprouts Onion salad+choice of roti/rice+pumpkin Thursday vegetables+choice of tomato garlic thepla+A2 mint and curd dip. /chicken korma+moong dal tadka. chutney/moringa chutney.

Radish sticks+arhar dal/chicken A2 paneer marinated stir fry/fish stir Ragi /oats appe+choice of Friday stew+steamed rice+A2 bottle gourd as fry+little millet masala khichdi+fresh chutney. per season and weather conditions. turmeric and carrot pickle.

Grilled with A2 paneer/sprouts/egg Steamed sprouts salad+sarson ka Mushroom keema /egg pulao/Bhuna Saturday sandwich with added vegetables+avocado +makke ki roti+A2 curd at room chicken biryani+choice of raita. dip. temperature/.

Sweet corn vegetable and broccoli soup+baked Vegetables oats and besan /egg cheela with A2 Paneer biryani/chicken Sunday wheat pav/buns with sweet potatoes and onion coriander/mint chutney. biryani/mushroom biryani+choice of raita. with spread of fresh garlic chutney.

WEEK -2

Fresh ginger and turmeric pickle+corn Oats sattu beetroot chila with added Bottle gourd soup+beans stir fry+masala Monday pulao+lobia curry/fish curry+ridge gourd sprouts/egg+mint chutney. methi thepla/akki roti+choice of garlic dal. sabzi.

Carrot and cucumber Spinach soup+oats and sattu vegetable Overnight soaked oats chia pudding+choice Tuesday salad+roti/rice+cabbage chana dal. pancakes+fresh coriander chutney/tomato of nuts, seeds+drizzle of almond butter. poriyal+tomato /chicken korma. garlic chutney.

Macaroni peas and corn soup+vegetable Sliced onion salad+ curry/fish frankie of multigrain flour+added Wednesday Corn and sprouts poha+boiled egg. curry+jeera, ajwain roti+kala chana stir fry. sprouts/mushroom/egg/chicken , pickled and mint chutney.

Ragi and sattu porridge Sol kadhi+fresh methi and peas curry+ragi Grilled broccoli, capsicum and onion in mild Thursday sweet/savoury+choice of steamed roti/steamed rice+chana dal tadka. spices+oats masala khichdi/daliya khichdi. sprouts/egg.

Vegan kadhi/mixed vegetable soup+baingan Vegetable /masala egg Fresh carrot and ginger pickle+Punjabi chole+Missi Friday bharta/chicken bharta+choice of ragi omelet+home made tomato sauce/dip. roti+mint chutney. roti/bajra roti.

Yellow moong dal and carrot koshimbir+dum Fresh corn and peas soup+choice of A2 Ragi chocolate sheera/ragi rava Saturday aloo/stuffed egg curry+roti/rice+stir fry Paneer wraps/shawarma wraps with upma+coconut chutney. spinach poriyal with grated coconut. shredded vegetables and curd dip.

Choice of fresh salad+A2 paneer, capsicum Radish and dal paratha made of multigrain Pumpkin soup+Mumbai masala sandwich of Sunday curry/chicken masala+Jeera paratha/masala flour+A2 curd with added powder. sourdough bread/gluten free bread+garlic dip. roti+sabut moong dal tadka. WEEK - 3

Week Breakfast Lunch Dinner

Fresh salad with basil and lemon One pot lentil soup+baked vegetables Mushroom /egg dosa with added Monday dressing+mushroom/pumpkin korma/fish served with rice/millet+grilled vegetables+drumstick sambar. korma+/lemon rice. chicken/eggs/mushroom tikka

Fresh amla pickle+spinach with cubed A2 Vegetable stew/chicken stew/rasam+masala paneer in fresh coconut milk/chicken in Tuesday Masala thepla/ajwain missi roti+A2 curd. pulao with chickpeas peas/kidney kasuri methi and coconut milk+garlic beans/lobia beans. paratha/jowar roti.

Carrot poriyal+mixed vegetable korma/egg Stuffed mix vegetable made of Pumpkin idli/carrot idly+moringa curry leaves masala curry+choice of lemon rice/ Wednesday multigrain flour+grilled cauliflower/grilled chutney. rice/coconut rice. chicken+choice of dips.

Boiled chickpeas salad+tawa bhindi Cold salad with sesame Thursday A2 paneer paratha/egg paratha+tahini dip. masala/chicken korma+gujarati dal+choice seeds+pudina roti/masala thepla+sabut of roti/rice. moong dal.

Mini cabbage, carrot, spinach pancakes made of lentil Fresh carrot and ginger pickle+bottle gourd Corn soup+sattu +tomato methi Friday flour/ flour+onion, tomato, garlic chutney chana dal sabzi+Punjabi kadhi+steamed rice. curry/fish curry.

Moong dal chila/lentil adai/egg adai+coriander mint Cucumber salad+surti +phulka Fresh salad+A2 paneer kulcha/shawarma Saturday chutney. roti+rice made of A2 milk. wraps+sweet potato soup.

Dal /palak puri+tomato peanut chutney/curd dip as Choice of salad+dum biryani/chicken Chicken cutlets/lentil cutlets+rajma Sunday per choice. biryani+mint dip. pulao+vegetable korma.

WEEK - 4

Jowar vegetable upma with peas, carrots added chana Tomato rasam+A2 peas and paneer Pumpkin soup+masala khichdi+edamame Monday dal tadka+choice of chutney. curry/tawa machli+pepper jeera . stir fry.

Bean sprouts salad+Boneless chicken Kala chana +buckwheat flour wraps Avocado oats dosa/egg dosa+flax chutney/curry Farcha/ masala+Paris style brown Tuesday made of A2 paneer/egg bhurji/chicken leaves chutney. rice with rich flavors of cinnamon and bhurji. peppercorns.

Carrot and onion salad+mix vegetables in Sattu and sweet potato pancakes/sattu egg Lemon and coriander soup+sprouts and bengali style with potato, pumpkin, Wednesday pancakes+choice of peanut butter/hazelnut spread spinach khichdi+sliced onion salad and fresh brinjal+chana dal/fish curry+choice of homemade. carrot pickle. roti+fresh chenna Bengali .

Shredded vegetable salad+methi aloo/peas Masur soup+mix vegetable cutlets/chicken Thursday Carrot and methi ragi roti/egg roti+A2 curd dip. aloo/egg aloo curry+green gram split cutlets+millet pulao+mint dip. dal+multigrain roti/paratha.

Carrot, cucumber and tomato salad+Murgh Multigrain lentil crepe with mushrooms, choice of makhani/mushroom makhani/A2 paneer Ragi /neer dosa+moringa Friday vegetables+garlic dal chutney. and capsicum makhani+jeera dal+steamed sambar+tomato chutney. rice.

Chicken /dal kebab+choice of fluffy Ragi cacao almond milk smoothie+choice of nuts and Tomato soup+Nutri pav /keema Saturday palak puri/beetroot puri+masala chole+fresh seeds garnish+steamed sprouts/scrambled egg. bhaji+choice of gluten free roti/pav/roti. mint chutney.

Homemade hot and sour soup+sprouts and Steamed bottle gourd raita+choice of A2 sandwich/boiled +chive vegetable pulao/chicken and vegetable Sunday hyderabadi paneer/chicken biryani+fresh of homemade spreads and dips. layered rice+stir fry mushroom in garlic carrot halwa made of A2 ghee. sauce. DECEMBER – 2020 (INTERNATIONAL MENU)

WEEK - 1

Week Breakfast Lunch Dinner

Sri Lankan curry with assorted vegetables, Steamed bok choy+mushroom stir fry/fish Oats and almond flour avocado Monday coconut milk, fresh red curry paste+steamed stir fry+lentil spaghetti with garlic, herbs and omelette+choice of home made pesto dip. herbed rice+barbeque chicken/vegetables. assorted vegetables.

Steamed broccoli with herbs+wheat/rice Lentil crepes+almond milk with topped chia Cream of spring onion soup+cauliflower Tuesday tortilla+chicken/beans cooked in mild sauces seeds and peanut butter. rice+avocado dip with steamed vegetables. served with fresh dressing.

Ratatouille with layers of yellow squash, Persian omelette with vegetables, spinach, zucchini, eggplant, pumpkin, and bell pepper Thai soup+pad thai /chicken rice Wednesday cottage and choice of gluten free served with flavorful tomato garlic sauce with coconut milk. bread. cooked with chicken/beans+choice of rice/tortilla.

Steamed momos made of rice flour with Millet nachos salad with beans/eggs and Pumpkin and rice pancakes+choice of boiled Thursday sprouts filling+parsley, +bell pepper salsa sauce+vegan cheese dressing+pasta in egg/mushrooms stir fry rice+stuffed egg/stuffed eggplant dressing. pesto sauce and assorted vegetables.

Tomato basil lentil +baked Overnight soaked oats chia pudding with Clear chicken broth/vegetable broth+Rice vegetable rice with layers of Friday almond milk , topped nuts and seeds as per chow mein with grilled vegetables in spicy beans/marinated chicken cooked with fresh choice. garlic sauce. herbs, spices and garlic.

Lebanese salad+Mediterranean French toast+ with lemon and +mushroom risotto/chicken hummus bowls with choice of refried Saturday basil dressing+choice of homemade salsa risotto+festive special vegan cheese beans/chicken and spicy tomato basilico sauces. cake/home made plum cake sauce.

Baked egg/mushroom/cottage cheese Minestrone soup+quesadilla with Kung Pao brussel sprouts/chicken+bell Sunday casserole+choice of buckwheat tortilla with beans/chicken/cottage cheese/eggs in choice pepper parsley fried rice+rice pudding. spread of dips/sauces. of salsa sauce.

WEEK - 2

Vegetable soup+Persian fish Egg quiche/mushroom quiche with tossed Cold +vegetable stew+fish curry curry/mushroom curry with sesame Monday vegetables and avocado dip. rice/kidney bean curry rice. sauce+baked saffron and cinnamon rice with broccoli and peas.

Stir fried cottage cheese steaks/chicken Rice pancakes/banana flour steaks+Bolognese with mushrooms/egg, Basil soup+cauliflower crust pizza with Tuesday pancakes+hazelnut dip. thyme, rosemary+quinoa spaghetti with vegetables/chicken and bolognese sauce. diced vegetables.

Chicken /chicken/cottage cheese balls Lentil waffles/egg waffles+almond milk Asparagus salad+burnt garlic rice+Thai red in hot sauce+burnt garlic rice+sweet Wednesday topped with chia seeds. curry with mushrooms, sprouts/chicken. cinnamon cold dessert with chia topping.

Honey based french crepes served with a Steamed dimsum+baked rice with broccoli Baked Au gratin with assorted Thursday choice of almond butter. and parsley+egg curry. vegetables+quesadilla/chicken quesadilla.

Pumpkin curry/fish curry+Risi e Bisi (Italian Hot and sour chicken/hot and sour Baked sweet potato hash brown+choice of Friday rice & peas) curry with assorted vegetables, mushroom+baked rice cakes with roasted red pepper dip. and creamy mushroom sauce. homemade hoisin sauce.

Poached eggs with cilantro, chopped Lentil pasta soup+gluten free tortilla with Vegetable teriyaki/chicken teriyaki+Srilankan dhal Saturday vegetables, herbs served with choice of loaded vegetables, salsa sauce and vegan curry+brinjal pahi/chicken pahi+steamed rice. gluten free bread/tortilla wraps. cheese and sprouts dressing.

Curried chicken with coconut milk/lentil Spinach and chicken/mushroom crepes with Soba /chicken soup+stir fry Sunday curry with beans and coconut milk+jasmine choice of vegan cheese sauce. vegetables in garlic sauce. rice with assorted vegetables. WEEK - 3

Week Breakfast Lunch Dinner

Homemade bruschetta+topping of corn and Savoury pumpkin tarts+choice of almond milk Guacamole salad+fajitas+pumpkin drop cookies Monday beans+cream of broccoli soup+vegan smoothie with chopped nuts and seeds. (dessert treat).. cheesecake.

Egg drop soup/mushroom soup+beans Thin rice crepes with choice of raw honey Chicken patties/egg patties+singapore fried Tuesday kebabs/chicken kebabs+choice of gluten free topping/peanut butter topping. rice/noodles with added sprouts and beans. breadsticks+garlic chilli dip.

Savoury quinoa porridge+boiled egg/steamed Burmese soup+assorted garlic rice with Chilly chicken/chilly mushroom+rice Wednesday sprouts with lemon dressing. tossed vegetables and marinara sauce. pancakes with added vegetables and dips.

Chicken spring rolls/mix vegetable and Vegan beetroot pancakes+coconut cream Zucchini and lentil fritters/chicken fritters+one pot sprouts spring roll+one pot gingery Thursday dressing+poached eggs. lentil and vegetables millet rice. chicken/mushrooms and rice with peanut sauce.

Baked egg with spinach and mushroom Horse gram in coconut gravy+Korean egg Lentil and barley soup+spinach and Friday sauce/baked potato with spinach and rice/Korean vegetables rice. mushroom/egg ravioli. mushroom sauce.

Baked corn fritters+homemade Chickpea stew+tomato and spinach /chicken Coconut and beetroot soup+tricolor seeks Saturday salsa+steamed vegetables/boiled egg. pilaf. kebab+spicy singapore noodles.

Amaranth and lentil soup+tricolor lasagne Potato rosti+/minced Mushroom/chicken quinoa risotto+baked corn in Sunday with spinach sauce, creamy sauce and mushroom in hot sauce mushroom sauce. tomato sauce and beans stuffing.

WEEK - 4

Tomato and zucchini salad+Afghani fish Steamed chicken momos/sprouts Coconut flour pancakes with vegetables and Monday curry/Afghani mix vegetable curry+lentil stew+choice momos+broccoli and cauliflower base pizza avocado salsa. of tortilla. with vegan cheese topping.

Healthy rice burrito+choice of Quinoa beetroot beans kebab/salmon Tuesday Baked beans frittata+roasted garlic dip. beans/chicken/mushrooms+pickled fry+mushroom rice with garlic sauce+festive jalapeno+homemade sour cream dressing. special home made plum cake.

Layered rainbow salad with beans and Thin classic mini vegan Apple tarts+cacao Wednesday Lentil carrot curry+millet Tabbouleh+tahini dressing. yoghurt dressing+wholemeal wrap with peas smoothie with topped chia seeds. hummus and assorted vegetables stuffing.

Herbed spinach leftover tortilla with beans Chicken/chickpea potato soup+gluten free Swedish chicken balls/beans in hot sauce+corn and Thursday stuffing/scrambled egg stuffing with choice of empanadas with egg/sprouts and cheese broccoli herbed rice. spreads. filling+vegan sweet potato pie treat.

Garlic roasted cabbage salad+Jamaican rice Amaranth porridge with peanut butter and Easy Teriyaki rice bowl with roasted vegetables, bok Friday and peas with thyme and coconut milk seeds topping+boiled egg. choy broccoli, mushrooms/chicken flavour.

Gluten free bao buns with minced chicken Miso soup+Japanese/chinese fried rice+ Tom yum soup+chicken shashlik/mushroom Saturday filling/beans filling. with black sesame seed garnish. shashlik+ in mild gravy.

Asparagus salad+gluten free tacos+black beans Gluten free spaghetti aglio olio lentil French toast+chia pudding with coconut milk Sunday filling/chicken filling+shredded vegetables filling with pasta+barbeque cottage cheese/fish and cacao. salsa+vegan cheese garnish. fry+fresh hummus dressing. If there is any specific recipe you would like to receive from the above menu, please type in your request in the blog comment section and our Meal Planning Expert will help you out.

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, , wood pressed 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.