The purpose of this post is give you some meal ideas. When I first starting feeding my child solids, I wanted to avoid processed food and have well balanced meals, but I wasn’t sure of what to make or how to prepare a lot of foods. Please just use this for ideas–this is not the only way to eat, everyone has their own preferences and abilities. Use what works best for you and your family.

For the roasted vegetables, I usually tossed them in oil and cooked them between 15-30 minutes at 400 degrees. For the steamed vegetables:

1. Put a little bit of water in a large bowl

2. Place a small plate in the bowl to cover the water

3. Put vegetables on top of the plate

4. Place another plate on top of the bowl to create a seal. If I have an overflowing amount, sometimes I will put another large bowl upside down on top. Place in the microwave for 2-4 minutes depending on what vegetable and quantity.

For each meal, I try to have one vegetable, protein, and carbohydrate. Here are some ideas for each of the those categories:

Protein Vegetable Carbohydrate
Chicken (homemade or Rotisserie from grocery store) Peas, frozen and warmed up Rice, brown or white
Pork Tomatoes, usually grape/cherry Pasta (macaroni, penne, or rotini)
Steak Green Beans, steamed or raw Bread, whole wheat
Ground beef Broccoli, steamed or raw Quinoa
Brat (sausage) Cauliflower, roasted or raw Tortilla
Fish (usually salmon or sushi) Avocado/Guacamole Tortilla chips
Egg (overhard) Zucchini, steamed Bagel
Shrimp Carrots, steamed or raw Barley
Beans (canned black, kidney, pinto or lentils) Cucumber Crackers, usually Wheat Thins
Hot Dog (Applegate brand) Kale chips Pancakes, usually pumpkin (we love pumpkin so we put the whole can in for the recipe)
Bacon Peppers, steamed or raw Pizza, homemade or delivery
Peanut Butter and Jelly Sandwich Yam, roasted, cut into strips Couscous
Cheese, usually mozzarella or cream cheese Beets, roasted Rice Cake
Deli Meat (ham, turkey, or chicken) Brussels Sprouts, roasted
Restaurant Celery
Butternut Squash, roasted
Corn
Asparagus, roasted

Other foods that are usually more for snack:

-Cereal (usually toasted oats, Raisin Bran)

-Granola Bar (usually Nature Valley peanut butter)

-Yogurt (plain, whole milk or low fat)

-Trail Mix (started with just sunflower seeds, raisins, dried cranberries, dried cherries; added almonds, peanuts, cashews, chocolate chips, pumpkin seeds as they were able to handle them)

Vegan Milkshake

 

Sauces we might use:

-Tomato sauce (we get Muir Glen brand because it is really thick and flavorful…we use it like we would use ketchup), salsa, BBQ, soy sauce, teriyaki sauce, dressing (usually Italian, sometimes Ranch), curry (I just mix the seasonings with the coconut milk in this recipe to make a sauce and use as needed)

 

Here are some photos of the planner I use to plan my meals. I cut up a magnet and labelled each with a different food. I usually just plan a couple days at a time. Sometimes I don’t even use it for awhile. I only have one label for each food so if I am having something a second time that week, I just leave it blank on the calendar and then move the label over as needed. I also make adjustments as necessary if something needs to be eaten sooner or we end up with unexpected leftovers, etc.

 

You can find photos of some of the foods/meals here: http://observingthehumans.com/meal-plan-photos/

You can find a sample of what we ate over a 2 month period here: http://observingthehumans.com/meal-plan-sample/