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7 day balanced toddler diet plan

7 day balanced toddler diet plan Microsoft Word – 7-day balanced toddler diet plan.docx

Here’s a 7-day balanced toddler diet plan that rotates foods for variety and covers all major nutrients.


Portions are toddler-sized and included snack ideas to avoid mid-day meltdowns.


  1. Day Toddler Diet Plan (Ages 1–3)

    Day 1


    Breakfast – Scrambled egg, whole wheat toast fingers, orange slices Snack – Cucumber sticks & hummus

    Lunch – Chicken & vegetable soup with soft bread Snack – Yoghurt with mashed berries

    Dinner – Baked salmon, mashed sweet potato, steamed broccoli


    Day 2


    Breakfast – Oats with milk, grated apple, and cinnamon Snack – Cheese cubes & cherry tomatoes (halved)

    Lunch – Mini whole wheat wrap with turkey, avocado, and lettuce Snack – Banana slices & peanut butter (thin spread)

    Dinner – Beef mince with tomato sauce, small pasta shapes, peas


    Day 3


    Breakfast – Full-fat yoghurt with chopped strawberries & a sprinkle of oats Snack – Steamed carrot sticks & wholegrain crackers

    Lunch – Lentil & vegetable curry with rice Snack – Watermelon cubes

    Dinner – Grilled chicken strips, mashed potatoes, green beans


    Day 4

    Breakfast – Whole wheat pancakes with mashed banana Snack – Apple slices & almond butter (thin spread) Lunch – Tuna & sweetcorn pasta salad

    Snack – Sliced pear

    Dinner – Baked cod, couscous, roasted butternut


    Day 5


    Breakfast – Boiled egg, toast fingers, avocado slices Snack – Plain popcorn (no salt/butter) & blueberries

    Lunch – Veggie omelette with spinach & tomato, served with bread Snack – Cottage cheese with pineapple pieces

    Dinner – Turkey meatballs, mashed sweet potato, peas


    Day 6


    Breakfast – Porridge with pear puree & cinnamon Snack – Cucumber & red pepper sticks

    Lunch – Chicken fried rice (with peas, carrots, egg) Snack – Full-fat yoghurt with mango

    Dinner – Baked hake, mashed potatoes, steamed carrots


    Day 7


    Breakfast – Greek yoghurt with oats & blueberries Snack – Cheese sticks & apple slices

    Lunch – Beef stew with soft vegetables & rice Snack – Mashed banana & wholegrain crackers

    Dinner – Lentil shepherd’s pie with sweet potato topping, green beans


    💡 Extra Tips for This Plan

    • Offer water throughout the day — avoid juice except for occasional diluted portions.

    • Keep pieces small & soft to avoid choking.

    • Switch protein sources (fish, meat, eggs, legumes) for balanced nutrition.

    • You can batch-cook dinners and freeze portions for easier weekdays.

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Comparison of non dairy milks

Comparison of non dairy milks Microsoft Word – comparison of non-dairy milks.docx

Nutritional Highlights & Expert Guidance

  1. Top-Ranked Options for Toddlers

    Experts repeatedly emphasize that for toddlers (age 12 months and up), the best non-dairy milks are those that closely match cow’s milk in protein, calcium, and vitamin D—with fortified soy milk, pea protein milk, or soy-pea blends being the most nutritionally appropriate. (healthydrinkshealthykids.org, Healthy Eating Research)

  2. Key Nutritional Criteria

    According to dietary guidelines:

    • Protein: Aim for around 7–8 g per 240 mL serving.

    • Calcium: Fortified to ≥ 276 mg per 240 mL.

    • Vitamin D: At least 100 IU (≥ 2.5 µg) per 240 mL.

    • Potassium and B₁₂ are also important if the child is on a vegan diet. (Healthy Eating Research)

  3. Nutrient Profiles of Various Plant Milks

    A side-by-side comparison (based on unsweetened, unflavored fortified versions) gives us:


    Milk Type Protein Calcium

    Vit D

    Calories Notes

    (g)

    (mg)

    (µg)



    Soy Milk (fortified) 7 g ~300 ~3 µg ~80

    Closest match overall (healthydrinkshealthykids.org, U.S. Food and Drug Administration, Wikipedia)


    Pea Milk ~8 g Varies Fortified ~70 Strong protein, more sustainable

    (Wikipedia, The Washington Post)




    Oat Milk (fortified)


    ~2 g


    ~350–460


    ~4–6 µg


    ~90

    Good calcium, low protein

    (healthydrinkshealthykids.org,






    EatingWell, Wikipedia)




    Lower/still



    Generally not recommended as main milk for toddlers — poor

    Almond/Coconut/Rice ~0–3 g


    needs fortification

    Often lower

    Very low


    protein & nutrient profiles (healthydrinkshealthykids.org, Verywell Family, Wikipedia)


  4. Other Important Considerations

    • Rice milk: Very low protein, high carbs, and arsenic concerns for young children; generally not recommended for toddlers. (Wikipedia)

    • Coconut milk (beverage): Low in protein and high in saturated fat—not ideal as a primary milk replacement. (Verywell Family, HealthyChildren.org)

    • Oat milk does contain fiber (2 g) and beta-glucans beneficial for heart health—but it's still protein-poor. (Wikipedia, EatingWell)

    • Growth data: Some studies (e.g., one measuring plant-based milk consumption in children 1–10 years) indicate modest reductions in weight/height when plant milks are used as the main milk source—highlighting the need for careful dietary balancing. (jn.nutrition.org)

  5. Expert Recommendations

    • Pediatric and nutrition authorities recommend that fortified soy milk—and increasingly pea milk—are the best non-dairy casings for toddlers (≥ 12 months). (healthydrinkshealthykids.org, Healthy Eating Research, Wikipedia)

    • If soy or pea is not feasible due to allergy or preference, rotating with other fortified plant- based milks can help—but additional protein-rich foods must be included in the toddler's diet. (Verywell Family, healthydrinkshealthykids.org, Healthy Eating Research)


      Local (South African) Product Options

      Here are some fortified non-dairy milk products available in South Africa that align with nutritional priorities:

      Good Hope Soy Milk Unsweetened

      Protein-rich, fortified soy—closest match to cow’s milk

      R 36,99

      Okja Oat Milk

      Creamy oat milk—fortified, but lower protein

      R 45,00

    • Good Hope Soy Milk Unsweetened

      A fortified soy milk—in line with toddler-friendly nutrients (protein, calcium, vitamin D). Unsweetened version helps keep added sugar at bay.

    • Okja Oat Milk

Oat milk that's calcium- and vitamin D–fortified. Offers creaminess and good micronutrients, but is much lower in protein compared to soy or pea.

(Note: Availability and prices vary across retailers like Clicks, Dis-Chem, and Takealot.)


Recommendations for Your Toddler

  1. Choose fortified soy milk (like Good Hope Soy Milk) as the primary non-dairy milk—it provides the closest match to cow’s milk in protein, calcium, and vitamin D.

  2. Consider rotating in fortified oat milk (e.g., Okja Oat Milk) for variety and texture, but be sure to include ample protein-rich foods (eggs, tofu, legumes, nut butters) throughout the day.

  3. If available, look into pea protein milk brands, as pea milk also offers high protein (~8 g) and may be more sustainable—though local availability may be limited for now. (The Washington Post, Wikipedia)

  4. Always stick to unsweetened and unflavored versions—this avoids excess sugars.

  5. Rotate milk types and complement diet: a variety of fortified plant milks plus whole foods will ensure nutrient diversity.

  6. Consult your pediatrician or a registered dietician, especially if your toddler has allergies or dietary restrictions; they can guide fortification needs and help monitor growth.


Summary Table

Goal Best Choice Why It Matters

High protein Fortified Soy or Pea Milk Supports growth and

development


Calcium & Vitamin D supply

Fortified Soy, Pea, or Oat Milk Maintains bone health


Low added sugar Unsweetened versions Supports healthy eating habits


Variety & nutrient diversity

Rotate among fortified milks + foods

Covers broader nutrient spectrum


Sustainability (bonus) Pea Milk Lower carbon & water footprint

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Cows milk allergy friendly toddler meal plan shopping list

Cows milk allergy friendly toddler meal plan shopping list Microsoft Word – Cow’s Milk Allergy–Friendly Toddler Meal Plan Shopping List.docx

Here’s your Cow’s Milk Allergy–Friendly Toddler Meal Plan Shopping List

(organised by category so shopping is quick).


Fruits

  • Bananas

  • Apples

  • Pears

  • Blueberries

  • Strawberries

  • Kiwi

  • Mango

  • Grapes (seedless)

  • Lemons (optional for flavour)


    Vegetables

  • Spinach

  • Broccoli

  • Carrots

  • Zucchini / courgettes

  • Sweet potato

  • Butternut squash

  • Peas (frozen or fresh)

  • Green beans

  • Roasted peppers (or fresh bell peppers)

  • Baby corn

  • Cucumber

  • Lettuce

  • Tomato

  • Potato (white)

  • Celery

  • Onions

  • Garlic


    Proteins

  • Chicken breast / strips

  • Chicken drumsticks

  • Turkey mince

  • Beef mince

  • Beef stew chunks

  • Lamb roast slices

  • Fresh tuna (or canned in spring water)

  • Salmon

  • Haddock

  • Eggs (if tolerated)

  • Lentils (red, green, or brown)

  • Chickpeas (canned or dry)

  • Hummus (dairy-free)

  • Nut butters (almond, peanut, or sunflower seed butter if nut-free)

  • Pumpkin seeds / chia seeds / flaxseed


    Grains & Bread

  • Wholegrain bread (check dairy-free label)

  • Wholegrain wraps / tortillas (dairy-free)

  • Brown rice

  • Quinoa

  • Couscous

  • Oats (rolled or quick oats)

  • Rice cakes

  • Rice noodles

  • Wholegrain pasta

  • Oat waffles / pancake mix (or ingredients to make from scratch)

    Plant Milks & Dairy-Free Alternatives

  • Fortified oat milk

  • Fortified soy milk

  • Fortified almond milk (if nut-safe)

  • Dairy-free yoghurt (soy, coconut, or almond-based)

  • Dairy-free mayo


    Baking & Pantry Staples

  • Olive oil

  • Dairy-free baking spread (optional)

  • Wholegrain flour (for pancakes/muffins)

  • Baking powder

  • Cinnamon

  • Dairy-free muffins or ingredients to make (banana, oats, oat milk, flaxseed)

  • Vegetable stock (check dairy-free)


    For Smoothies

  • Frozen berries

  • Avocado

  • Spinach (fresh or frozen)

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Egg allergy symptoms in children

Egg allergy symptoms in children Microsoft Word – Egg allergy symptoms in children.docx

Common egg allergy symptoms in children can appear within minutes to a couple of hours after eating eggs or foods containing egg protein. They may range from mild to severe:

Mild to moderate symptoms


  • Skin: hives, redness, or swelling (often around the mouth or eyes)


  • Itchy skin rash or eczema flare-up


  • Itchy or watery eyes


  • Itchy mouth, tongue, or throat


  • Stomach discomfort: nausea, vomiting, abdominal cramps, diarrhoea


  • Nasal symptoms: runny or stuffy nose, sneezing


    Severe symptoms (anaphylaxis — medical emergency)


  • Swelling of lips, tongue, or throat


  • Trouble breathing, wheezing, coughing


  • Drop in blood pressure, dizziness, fainting


  • Rapid heartbeat


  • Severe swelling around the face or body


Note: Anaphylaxis requires immediate treatment with epinephrine and emergency medical care.

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milk allergy in children

milk allergy in children Microsoft Word – milk allergy in children.docx

Here's a clear, evidence-based overview of milk allergy in children – what it is, how to spot it, and how to manage it safely:


What Is Milk Allergy?


A milk allergy is when a child’s immune system mistakenly identifies proteins in milk—primarily casein and whey—as harmful, triggering a defensive response that can affect the skin, gastrointestinal tract, respiratory system, or even the cardiovascular. This differs from lactose intolerance, which is due to enzyme deficiency rather than an immune response.

Milk allergy is one of the most common food allergies in infants and young children. Prevalence is around 2–3% under age 1–3 (. In South Africa, estimates range between 2–7.5% in infants.


Signs & Symptoms


Symptoms can appear quickly—within minutes to two hours—or manifest later, depending on whether the reaction is IgE-mediated or not.

Immediate Reactions (IgE-mediated):


  • Skin: Hives, swelling, itching, eczema flare-ups (common in ~90%)


  • Respiratory: Wheezing, coughing, throat tightness, trouble


  • Eyes/Nose: Redness, tearing, sneezing


  • GI: Vomiting, diarrhoea, nausea, cramps


  • Severe: Drop in blood pressure, dizziness, loss of consciousness (anaphylaxis)


    Delayed or Non-IgE Reactions (e.g. FPIES):


  • Occur hours later: vomiting, diarrhoea, abdominal pain, blood or mucus in stool, lethargy, poor feeding.

    In Food Protein-Induced Enterocolitis Syndrome (FPIES), a severe non-IgE reaction, common triggers include cow’s milk—and symptoms usually resolve by around age 5.

    Diagnosis


    1. Medical History & Clinical Observation — symptom patterns and timing are key.


    2. Skin Prick Test (SPT) or Blood IgE Test — useful for immediate reactions.


    3. Elimination Diet and Oral Food Challenge — often the most reliable method, especially for non-IgE or delayed reactions, conducted under medical supervision.


    Management & Treatment Avoidance:

    Strict elimination of cow’s milk and dairy products is essential, including hidden sources like casein, whey, and “lact” prefixes in foods.

    Many children are also sensitive to other animal milks like goat or sheep.


    Alternative Nutrition:


  • Infants: Hypoallergenic formulas—extensively hydrolysed or amino acid-based—are recommended. Soy formulas may cause cross-reactivity in ~10–15% of cases.

  • Breastfed Babies: Nursing mothers may need to eliminate dairy from their diet (with guidance to maintain adequate nutrition).

  • Older Children: Safe alternatives include fortified soy, rice, oat, or nut milks, with guidance on calcium and vitamin D intake.

    Nutritional Monitoring:


    Children on dairy-free diets need careful monitoring and support from dietitians to avoid deficiencies in calcium, vitamin D, and riboflavin.

    Emergency Preparedness:


    An epinephrine auto-injector (EpiPen) should be available for any child with a history of severe reactions. Parents and caregivers must have an allergy action plan and know when to use epinephrine (e.g., symptoms affecting two systems or respiratory/cardiovascular signs).

    Prognosis and Outgrowing the Allergy


    Most children eventually outgrow milk allergies:


  • Around 60% by age 4 and 80% by age 6.


  • Other studies show 19% by age 4, 42% by 8, 64% by 12, and 79% by 16.


  • Predictors of persistence include high milk-specific IgE levels, strong skin-test reactions, history of anaphylaxis, and inability to tolerate baked-milk products.

  • Re-evaluation (e.g., via food challenge) may be attempted periodically under doctor supervision.


    Summary Table


    Aspect Details


    Prevalence ~2–7.5% in infants; most cases outgrow by age 6–10 Allergic Mechanisms IgE-mediated (immediate) & non-IgE (delayed, e.g., FPIES) Symptoms Skin, respiratory, GI, systemic (anaphylaxis)

    Diagnostic Tools History, skin prick/blood IgE, elimination diet, oral food challenge Management Avoidance, hypoallergenic formulas, dietary substitutes, emergency planning Prognosis Good—majority develop tolerance by childhood; monitor periodically


    Final Thoughts


    If you suspect your child has a milk allergy:


  • Speak to your paediatrician or allergist for appropriate testing and guidance.


  • Always have an action plan and epinephrine available if your child has had or is at risk for severe reactions.

  • Work with a dietitian to ensure your child receives balanced nutrition without milk.

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Non-dairy milk options for toddlers

Non-dairy milk options for toddlers Microsoft Word – Non-dairy milk options for toddlers.docx

Here’s a breakdown of non-dairy milk options for toddlers — including nutrition, safety, and what to watch for — since not all plant milks are created equal for little ones.


Best Non-Dairy Milk Choices for Toddlers (12+ months)

(Always choose unsweetened, fortified versions unless advised otherwise by a doctor)

Milk Type Pros Cons / Watch For



Fortified Soy Milk

Closest nutrition to cow’s milk (protein + fat + calcium), widely available, often fortified with vitamin D & B12.


Some kids dislike taste; possible allergen.



Fortified Oat Milk

Creamy texture, often well-accepted; fortified with calcium & vitamin D; gluten-free if certified.


Lower protein than soy (unless fortified with protein); can be higher in carbs.


Fortified Pea Protein Milk

Good protein (similar to cow’s milk), creamy; usually fortified with calcium & vitamin D.


Less common, may be pricier.


Fortified Almond Milk

Low calories, fortified with calcium & vitamin D; mild taste.


Very low protein; possible allergen.


Fortified Coconut Milk (carton)


Creamy, good for cooking; fortified options available.

Very low protein; higher in saturated fat; not the same as canned coconut milk (too high fat for daily drinking).



Hemp Milk

Some protein, contains omega-3 fats; often fortified.


Taste can be earthy; less available.



Rice Milk Mild taste; fortified versions exist.

Very low protein; higher in sugars; possible arsenic concerns for young children (limit use).


Key Tips for Toddlers


  1. Under 12 months: Stick to breastmilk or infant formula — plant milks aren’t nutritionally complete for this age.

  2. From 12 months: If replacing cow’s milk, choose a protein-rich, fortified option like soy or pea milk.

  3. Fortification matters: Look for at least:


    • Calcium ~120 mg per 100 ml


    • Vitamin D (~1–1.5 mcg per 100 ml)


    • Protein ≥ 3 g per 100 ml is ideal


  4. Rotate types: Mixing up milks (e.g., soy + oat) adds variety and nutrient diversity.


  5. Watch added sugars: Choose unsweetened to avoid extra sugar in your toddler’s diet.


  6. Balance the diet: Since many plant milks are low in protein and fat, make sure toddlers get these from foods like beans, lentils, tofu, nut butters, avocado, eggs (if no allergy), and healthy oils.

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Toddler picky eater

Toddler picky eater Microsoft Word – Toddler picky eater.docx

Here’s a 7-day picky-eater-friendly toddler meal plan — balanced, familiar, but with gentle variety so you can keep nudging their palate forward.


Day 1


Breakfast: Mini banana pancakes + sliced strawberries + whole milk (or fortified non-dairy)

Snack: Apple slices + peanut butter (or seed butter) Lunch: Cheese quesadilla + cucumber sticks + corn Snack: Yogurt + blueberries

Dinner: Baked chicken strips + mashed sweet potato + peas


Day 2


Breakfast: Scrambled eggs + toast soldiers + orange wedges

Snack: Rice cakes + cream cheese

Lunch: Whole-wheat pasta with tomato sauce + grated cheese + broccoli florets

Snack: Mini muffins (banana/oat)

Dinner: Salmon fish cakes + potato wedges + green beans


Day 3


Breakfast: Oatmeal with diced pear + sprinkle of cinnamon

Snack: Cheese cubes + grapes (halved)

Lunch: Turkey and avocado roll-ups + cherry tomatoes (quartered) + crackers

Snack: Carrot sticks + hummus

Dinner: Beef meatballs + spaghetti + roasted zucchini


Day 4


Breakfast: Yogurt parfait with granola + mixed berries

Snack: Banana slices + almond butter (or sunflower seed butter)

Lunch: Mini pita pockets with chicken salad + cucumber slices

Snack: Whole-grain crackers + guacamole

Dinner: Baked cod + sweetcorn + roasted carrots


Day 5


Breakfast: French toast strips + kiwi slices

Snack: Smoothie (banana, mango, yogurt, spinach)

Lunch: Mini veggie pizza (whole-wheat base) + carrot sticks

Snack: Apple chips + string cheese

Dinner: Lentil soup + whole-grain bread + roasted broccoli


Day 6


Breakfast: Cottage cheese + peach slices

Snack: Mini rice balls (with seaweed if accepted) Lunch: Tuna mayo wraps + cucumber + sweet peppers Snack: Mini oat cookies + milk

Dinner: Roast chicken + mashed potato + green peas


Day 7


Breakfast: Whole-grain waffles + raspberries

Snack: Trail mix (dry cereal, raisins, sunflower seeds)

Lunch: Egg muffins (egg + cheese + chopped veggies) + toast

Snack: Yogurt + banana slices

Dinner: Baked veggie fritters + brown rice + corn


Tips to make this work for picky eaters


  • Always include 1–2 safe foods at each meal so they’re never faced with a plate of only “new” foods.

  • Serve new foods in very small portions (even a single bite) alongside familiar ones.

  • Let them self-serve or touch/smell new foods without pressure to eat them.

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Toddler snack ideas

Toddler snack ideas Microsoft Word – Toddler snack ideas.docx

Here’s a mix of healthy toddler snack ideas that are easy to prepare, nutrient-rich, and toddler- friendly:


Fresh & Simple

  • Fruit kebabs – small chunks of soft fruits (banana, mango, kiwi, berries) on a toddler-safe stick or straw.

  • Veggie sticks with dip – cucumber, steamed carrot sticks, bell pepper, with hummus or plain yogurt dip.

  • Mini fruit & cheese plate – mild cheese cubes with grapes (halved) or apple slices.


    Protein-Packed

  • Mini egg muffins – whisked egg with spinach, tomato, and cheese, baked in mini muffin tins.

  • Nut butter on rice cakes – peanut or almond butter (thin spread), topped with banana slices.

  • Yogurt parfait – plain full-fat yogurt with berries and a sprinkle of oats.


    Fun & Finger-Friendly

  • Whole wheat mini sandwiches – cream cheese & cucumber or mashed avocado filling.

  • Energy bites – oats, mashed banana, nut butter, and raisins, rolled into small balls.

  • Mini pancakes – whole-grain, served with fruit puree instead of syrup.


    On-the-Go Options

  • Homemade trail mix – puffed rice, freeze-dried fruit, and a few dark chocolate chips.

  • Cheese sticks or babybel – individually wrapped for quick grab-and-go.

  • Mini veggie fritters – zucchini, corn, or sweet potato, pan-fried in a little olive oil.

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Toddler diet plan

Toddler diet plan Microsoft Word – Toddler diet plan.docx

Here’s a practical, balanced toddler diet plan that covers the key nutrients they need for healthy growth and development.


Balanced Diet for a Toddler (Ages 1 -3)

1⃣ Daily Food Groups

Food Group Servings per Day* Examples


Fruits & Vegetables 5–6 (½ cup cooked or raw = 1 serving) Carrot sticks, mashed sweet potato,

banana slices, berries, avocado


Grains & Starches 3–4 (¼–½ slice bread, ¼–½ cup cooked

pasta/rice/oats = 1 serving)


Protein 2–3 (30–60g cooked meat/fish, ½ cup beans/lentils, 1 egg)

Whole wheat bread, oats, quinoa, brown rice, sweet potato


Chicken, fish, eggs, lentils, chickpeas, tofu


Dairy (or fortified alternative)

2–3 (½ cup milk/yoghurt, 15–20g cheese) Full cream milk, yoghurt, cheese, fortified

soy or oat milk


Healthy Fats At least 2–3 tsp/day Olive oil, nut butter, avocado


*Servings are toddler-sized, not adult-sized.


2⃣ Sample Day’s Toddler Diet Plan Breakfast

  • Oats cooked with milk, topped with mashed banana and cinnamon

  • A few blueberries on the side

    Morning Snack

  • Sliced cucumber and cherry tomatoes

  • Cheese cubes

    Lunch

  • Mini whole wheat pita stuffed with shredded chicken, lettuce, and avocado

  • Steamed carrot sticks

    Afternoon Snack

  • Apple slices with peanut butter (thin spread for safety)

    Dinner

  • Baked salmon flakes

  • Mashed sweet potato

  • Steamed broccoli


    3⃣ Key Tips for Toddler Diets

  • Offer variety — rotate foods to expose them to different nutrients and flavors.

  • Watch portion size — toddlers’ tummies are small; frequent small meals are best.

  • Limit added sugar & salt — flavor with herbs, spices, and natural sweetness from fruit.

  • Hydration — water is best between meals; milk up to ~400–500ml/day.

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Toddler breakfast ideas

Toddler breakfast ideas Microsoft Word – Toddler breakfast ideas.docx

Here are some healthy, toddler-friendly breakfast ideas that balance protein, fibre, and healthy fats while keeping flavours fun:

  1. Mini Omelette Muffins


    • Eggs whisked with spinach, grated carrot, and cheese


    • Baked in a muffin tin for easy finger food


  2. Banana Oat Pancakes


    • Mashed banana, oats, egg, and a dash of cinnamon


    • Cooked in small, toddler-sized portions


    • Serve with plain yogurt for dipping


  3. Yogurt Parfait Cups


    • Full-fat plain yogurt


    • Soft fruit (berries, mango, or peach)


    • Sprinkle of crushed whole-grain cereal or oats


  4. Veggie & Cheese Toast Soldiers


    • Whole-grain toast with mashed avocado or hummus


    • Topped with grated cheese, cut into strips


  5. Overnight Oats


    • Rolled oats soaked in milk or yogurt overnight


    • Add mashed banana or grated apple for sweetness


  6. Smoothie Bowls


    • Blend banana, spinach, and milk/yogurt


    • Top with soft fruit and a sprinkle of chia seeds (optional)


  7. Scrambled Eggs with Sweet Potato


    • Soft scrambled eggs

    • Served with steamed sweet potato cubes on the side