SEPTEMBER – 2020 (INDIAN MENU)
WEEK - 1
Week Breakfast Lunch Dinner
Poha +added vegetables and steamed Cucumber Sesame seeds salad +Choice of Choice of tomato soup/clear soup +khichdi Monday sprouts/egg with a dash of lemon roti/rice +okra potato curry/chicken +boiled sweet potato stir fry masala. bharta+moong dal tadka .
Steamed Cabbage and sprouts salad Corn Chaat +paneer bhurji/egg bhurji wraps Idli + Coconut chutney +Sambar with Tuesday +Stuffed moong paratha/Dal rice +Spinach of multigrain flour with a spread of drumstick,pumpkin and vegetables of choice peas curry/spinach egg curry . dips/chutney
Mix Kachumber salad+Choice of roti/Ajwain Green Moong dal chilla with added pureed Broccoli soup +Nutri pav bhaji/keema Wednesday paratha+Chole /Fish curry +Beans stir fry peas +tomato peanut chutney. bhaji+choice of wheat pav/gluten free pav. poriyal.
Cucumber ,tomato salad +choice of Aloo Dal Paratha/ Sprouts thepla/egg Mix Vegetable cutlets +dal khichdi/palak Thursday roti/rice+Mix vegetable korma/Fish jalfrezi paratha +A2 curd dip khichdi+mint dip. +Dal tadka
Rice Semiya/ Millet upma + choice of Carrot sticks+Mix lentil dal /chicken Sweet potato salad +pudina roti/paratha Friday chutney. korma+Steamed rice +A2 Beetroot raita +sabut moong dal .
A2 Paneer burji//egg bhurji sandwich ( Beetroot Salad + Cauliflower peas dry Mix dal and vegetable khichdi +aloo Saturday sourdough bread /gluten free bread) with sabzi/Egg bhurji + Chana Dal +choice of matar/egg curry + sliced onions salad added vegetables +dips of choice phulka/paratha .
Vegetable dhokla with choice of chutney /Besan Sunday special Paneer Biryani/Chicken Lentil Soup +paneer/vegetable Sunday cheela with vegetables +coriander/mint chutney Biryani+Choice of raita made of A2 curd . wraps/chicken wraps
WEEK -2
Mix Vegetable kachumber +Rajma masala Adai (Mix dal dosa )/Ragi dosa/egg dosa with Pearl millet dosa/egg dosa + pumpkin Monday +Rice/choice of roti +French beans aloo chutney. sambar + garlic chutney . sabzi.
Boiled moong salad +one Pot sambar rice/ Sweet corn vegetable soup +choice of grilled Spinach paneer paratha /Broccoli dal Tuesday chicken chettinad curry rice+Beetroot poriyal vegetable mushroom / egg/paneer/chicken paratha /Missi roti with A2 curd . . sandwich.
Millet pongal with vegetables and Stir fry raw papaya salad +Brinjal curry/fish Chana chat masala +mix veg khichdi/ pulao Wednesday chutney/podi /Sattu methi roti wrap with curry +Jeera paratha +choice of dal with a +stir fry salad mint dip. tadka of garlic .
Mumbai Masala sprouts sandwich with mint Tomato onion raita/salad +Pea pulao /choice Choice of soup + mushroom curry/mix Thursday chutney/ vegetable egg sandwich with mint of roti,polka +steamed vegetable kofta curry/ vegetable curry +tandoori roti. chutney. chicken kofta curry .
Mini Cabbage ,spinach,carrot pancakes Cucumber/ carrot sticks with mint chutney +Mix Capsicum masala rice/egg pulao + masoor Friday made of idli batter/ragi batter with peanut usal(boiled sprouts )gravy//Fish /egg masala + dal tadka garlic chutney. steamed rice /masala roti as per choice .
Savoury Vegetable masala oats /oats masala Choice of salad +Sabut moong dal tadka/ Paneer tikka /chicken tikka masala + choice Saturday dosa /egg masala dosa with choice of dips/ chicken methi curry crispy sweet potato of roti/paratha. chutney. fry+choice of roti /jeera rice.
Indian special chaat Ragda patties( sweet potato tikki) with Dal puri/spinach puri with aloo sabzi.Or Paneer biryani/chicken biryani/ egg biryani choice of coriander chutney,tamarind dates chutney,garlic Sunday Paneer peas paratha/masala egg paratha . +Raita of choice . chutney/ Special baked vada pav with potato stuffed vegetable mixture with a spread of chutney. WEEK - 3
Week Breakfast Lunch Dinner
Choice of green salad +matar mushroom Peas Corn poha /Quick vegetables Appe made from Quick one pot vegetable rice + baked Monday curry +Dal tadka +choice of roti/lachha idli batter/ ragi batter with coconut chutney. vegetables tossed with mild spices paratha .
Cucumber salad +cauliflower stir fry/chicken Vegetable methi/spinach /coriander thepla with A2 Moong dal and paneer/egg pudina chilla Tuesday korma+Garlic lentil Rasam +curd rice/lemon curd . with hoive of chutney/ dips rice
Lentil peas soup/chicken soup + Ragi /rice Ragi Jowar onion pureed peas paratha/ chilla with Moong salad+Dum aloo/egg dumped Wednesday pancakes with shredded vegetables and choice of chutney. aloo+Missi roti + mint buttermilk. curd dip .
Mix veg soup +savory corn and peas Vegetable besan omelette/ vegetable egg oats Capsicum and raw papaya salad +Bhindi Thursday uttapam/chilla/chicken savoury dosa with omelette with homemade sauce . aloo+Dal palak + choice of roti,phulka/rice. dips/chutney .
Boiled Kala chana salad +Drumstick Methi Thepla/methi paratha + egg curry Friday Mushroom dosa/ paneer dosa with sambar. sambar+Pumpkin curry/raw banana curry /Garlic dal tadka. /fish korma +choice of roti steamed rice
Tomato And steamed sprouts/egg open sandwich/ Carrot Koshimbir +Rajma masala +steamed Punjabi dal palak /chicken dhansak + choice Saturday Potato peas sandwich with homemade dips . rice +curd with a dash of jeera masala. of roti/rice + mushroom peas fry
Choice Of salad +Dum aloo/chicken coconut Special Misal served hot with gluten free pav/home made pav Palak lobia beans khichdi /chickpeas pulao Sunday curry +Paneer paratha /chana vegetable OR paneer bhurji/egg bhurji sandwich /wrap as per choice. dips +vegetable stew /chicken stew . pulao .masala.
WEEK - 4
Moong Dal chilla with chutney/millet upma with peas Steamed Cabbage salad +Methi aloo/palak Mix Vegetable paratha beetroot roti +Jeera Monday and tomato served with the choice of chutney. aloo+choice of roti +Dal makhani. dal tadka +choice of salad
Grated Beetroot salad + tawa bhindi masala Tomato rice + mix veg kofta curry /fish curry Tuesday Masala Missi roti /Besan tomato dosa with curd . /fish korma+Gujarati dal + choice of + onion slices with a dash rice/paratha
Ragi Porridge/ Ragi rava tomato upma OR Beetroot Cucumber raita +Gobi mutter curry/egg Sweet Corn soup +vegetable sprouts Wednesday dosa /oats carrot dosa with sambar/chutney. curry +vegetable corn pulao/bisi bele rice khichdi/pulao .
Carrot salad +Ridge gourd curry /Bottle Paneer bhurji roll/egg bhurji roll. OR Masala vegetable Vegetable salad + chicken /kheema biryani Thursday gourd chana dal curry + pumpkin sambar omelette roll . /paneer biryani plus choice of dips /garlic rasam + rice/ masala roti.
Kachumber salad +Chole masala /chicken Mix Vegetable kulcha +roasted cauliflower Friday Pumpkin idli/masala idli with tomato chutney . curry +ajwain paratha . curry/roasted chicken curry +choice of salad.
Koki(Masala roti with onions)+spinach /mix Lemon Rice semiya /Appam/neer dosa /egg dosa with Cream of mushroom broccoli soup+paneer Saturday vegetable curry with added dal +cucumber vegetable stew . tikka wraps/ chicken tikka wraps . raita.
Special Nutri pav bhaji with assorted vegetables Aloo Puri/aloo,beetroot puri OR Rainbow vegetable Paneer biryani/chicken biryani/ egg biryani Sunday cooked in mild indian masala served with gluten cutlet sandwich. +Raita of choice free/wheat buns/ roti. SEPTEMBER – 2020 (INTERNATIONAL MENU)
WEEK - 1
Week Breakfast Lunch Dinner
Easy Paella gravy made from chicken breast/ Spanish sweet potato omelette plus added beans/cottage cheese assorted vegetables Thai tom yum soup with stir fried vegetable Monday egg boiled /scrambled with choice of stew cooked with garlic chilli sauces served + thai vegetable rice with coconut milk Avocado dip. hot +Rice +baked vegetables
Traditional mexican guacamole salad kidney Gluten free spaghetti aglio olio pasta with Tuesday Rice Crepes with added bean sprouts salad. beans mexican rice /fish in red sauce + grilled vegetables +sweet potato pumpkin herbed rice basil soup
Massaman curry with thai and indian style Asian Omelette with added fusion made of red curry paste and coconut Grilled chicken /cottage cheese with green Wednesday vegetables/cottage cheese and choice of milk with a tinge of whole spices adding sauces/ dips / served with gluten free tortilla sourdough bread vegetables mushroom and potatoes + wraps and hummus parsley rice
Ratatouille with rich flavours of garlic,herbs zucchini,eggplant,thyme and tomato paste Lentil and French onion soup +Chicken/ Potato Pancakes with added egg and variety Thursday cooked along with chicken /beans +steamed cottage cheese vegetable cutlets served with of vegetables. rice /tortilla. gluten free burger buns
Steamed Asparagus +quick wheat /buckwheat tortilla + chicken breast cooked Sweet potato salad +pudina roti/paratha Friday Savoury Oatmeal and poached eggs. in dry sauces and herbs /cottage in mild +sabut moong dal . sauces served with vegan cheese dressing.cheese refried beans cooked
Miso +Healthy soba /buckwheat noodles Avocado bean Salad with choice of salad and Mix dal and vegetable khichdi +aloo Saturday with stir fried fish and vegetables/ French toast matar/egg curry + sliced onions salad mushrooms and vegetable stew
Bean sprouts in chicken / cottage cheese Stir Fried baby bok choy +mild sauces with Baked egg /chicken /cottage cheese with assorted vegetables with choice of mild Sunday dipped chicken/ mushroom balls with garlic casserole with choice of tortilla and salad chilli garlic sauces homemade made + Basic sauce served with rice noodles /rice vegetables fried rice .
WEEK - 2
Pesto sauce + tomato basil chicken curry/egg Paneer steak with vegan cheese/rosemary Mexican Quiche with egg,mushroom and Monday curry /beans curry + choice of oven baked chicken in mustard sauce + choice of herbed vegetables. bell pepper parsley rice . rice /buckwheat vegetable noodles
Mexican bean soup + gluten free pizza with Broccoli Egg/cottage cheese scramble with Chickpea stew + steamed vegetables + simply seasoned homemade tomato sauce + Tuesday choice of sourdough bread toast herbed rice /herbed millet rice . loads of fresh vegetable topping and vegan cheese
Healthy momos made of rice flour with Paneer kebabs/chicken kebabs+ whole Whole wheat pancakes served with peanut Wednesday steamed sprouts filling + Spanish rice + wheat spaghetti with asparagus,spring butter . chicken stew/herbed filled eggs . onions .
Chillaquilles(Leftover wheat tortillas stuffed Lentil Spinach stew + traditional saffron Creamy chickpea soup + sweet potato Thursday with stir fried beans and salad with flavored spanish rice with ,cauliflower roasted pizza mushroon sauce . chicken/beans,artichokes and peas
Pasta Salad with homemade made dressing Clear soup +chicken /paneer shashlik Italian open Omelette with added bell Friday +fried rice with added cherry tomatoes and skewers served with fried rice /noodles with pepper,parsley and spring onions homemade made marinara sauce mild sauces
Tomato,basil and macaroni salad + mix vegetable Spinach and lentil soup +Homemade baked Saturday Easy egg/beans and Avocado toast mexican one pot meal rice with a layer of beans, falafel wraps with a layer of vegetables and vegetables and crumbled cottage cheese . tahini sauce
Barbecue vegetable with steamed sprouts in Whole Wheat waffles served with choice of Pumpkin soup +homemade made red thai Sunday mushroom sauce + eggplant curry + choice maple syrup curry + thai fried rice of tortilla/ baked rice casserole WEEK - 3
Week Breakfast Lunch Dinner
Chinese steamed gluten free Bao buns with Guacamole salad +Bean curry/stew + choice of Hot and sour soup +pad thai noodles with Monday steamed sprouts salad filling . assorted vegetables stir fry +rice assorted vegetables and bean sprouts
Mexican bean soup + gluten free pizza with simply seasoned homemade made tomato Mexican Ranch style egg/beans /cottage Baked Vegetable casserole + herbed rice +fish Tuesday sauce + loads of fresh vegetable topping cheese with home made salsa sauce . curry/lentil curry in mustard sauce /choice of sauce with added chicken/ cottage cheese and vegan cheese
Lentil soup +Mediterranean hummus bowls Fresh Corn and sweet potato pancakes with a Broccoli mix vegetable cooked in red curry paste Wednesday with choice of beans ,rice,assorted spread of vegetables and Avocado dip. +refried beans rice /egg rice /chicken rice . vegetables hummus and vegan cheese.
Minestrone soup +choice of pasta with salsa Ratatouille with rich flavours of garlic,herbs Chickpeas and sesame dip served with a sauce and bean salad ,assorted Thursday zucchini,eggplant,thyme and tomato paste cooked choice of fresh salad and gluten free breads. vegetables+homemade nachos with vegan along with chicken /beans +steamed rice /tortilla. sauce
Chicken patties/beans vegetables patties Grilled cottage cheese/ marinated fish in chilli sauce Persian Vegetable Omelette with stuffed in burger buns with homemade Friday +choice of rice with assorted vegetables,coconut parsley,cilantro,eggs and mushrooms salads and dressing + choice of basil tomato aminos and fresh herbs dressing . soup
Savory/ sweet french crepes made from rice Egg drop stew /mushroom stew +choice of Sweet potato soup +paneer and assorted Saturday flour with a spread of homemade nutella Singapore fried rice /noodles vegetables rice bowl/chicken rice bowl. /sauces .
Mix vegetable thai soup + sesame thai Roasted chickpeas crepes with fresh cracked Simple italian minestrone soup +Quesadillas with Sunday chicken rice /bean sprouts rice with coconut pepper and assorted vegetables. beans/cottage cheese/ chicken milk
WEEK - 4
Baby potato and cherry tomato salad +lentil stew Gourmet mushroom risotto with grilled Healthy sweet potato hash browns served Monday with added vegetables +chicken rice /beans rice chicken /fish served with farro/rice and with boiled eggs /tortilla wraps choice of sauerkraut
Broccoli peas soup +gluten free cauliflower Healthy beans /cottage cheese burrito served Hot and sour chicken/paneer +choice of steamed pizza base with assorted vegetable and salsa Tuesday with homemade sauces . rice and dim sums with sprouts dressing with added herbs and vegan cheese
Chickpeas gravy +millet rice with added lentils and Tahini rice noodles +baked potatoes/baked Wednesday Oatmeal porridge with added nuts and seeds garlic,herbs chicken in mustard sauce
Finger millet waffles with peanut butter Zucchini,baby corn stir fry +paneer/ chicken Thursday Barbeque chicken/ paneer + sweet potato /waffles with mushroom and falafel naan(gluten free )pizza with pesto sauce patties stuffed inside gluten free burgers
Chicken soup/lentil pumpkin soup +mix Spinach Mushrooms eggs baked and served Sri Lankan curry with coconut milk + beetroot Friday vegetable bean sprouts rice chow mein with spicy tomato sauce with vegan cheese. tortilla+choice of fresh salad with basil leaves.
Poached eggs with tomato,bell pepper sauce Home-made nachos salad with added Aubergine salad +burnt garlic rice +fish curry/ lentil Saturday served with gluten free tortilla crusty beans and salsa dressing +pesto pasta with curry sourdough bread. assorted vegetables
Sweet potato spinach carrot Rosti with herbed Asparagus,Bok choy stir fry +buckwheat Sunday Mexican soup +bell pepper garlic rice sauces noodles with chicken/paneer in garlic sauce Stay tuned for the October menu as we plan to roll it out in the last week of September !
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 balanced way. 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 salads, soups. Ÿ Prefer chemical free, local and fresh vegetables and fruits, however peas can be frozens and herbs can be dried. Ÿ Quantity can be as per kids 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 personalised to his/her case.