EduKiddo
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Preschool Weekly Menu — Monday to Friday

A one-week rotating menu for children aged 3 to 5, offering a grain, vegetables and fruit, milk and protein foods each day in line with Canada's Food Guide. All meals and snacks are completely free of peanuts and tree nuts.

Week 1

Meal Monday Tuesday Wednesday Thursday Friday
Breakfast
  • Whole-grain toast fingers
  • Soft-cooked egg
  • Diced peaches
  • Milk
  • Whole Wheat Pancakes Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Sliced strawberries
  • Milk
  • Whole-grain cereal
  • Milk
  • Blueberries
Morning Snack
  • Cucumber rounds
  • Plain yogurt dip
  • Carrot sticks
  • Plain yogurt
  • Cucumber sticks
  • Whole-grain crackers
  • Orange segments
  • Plain yogurt
Lunch
  • Macaroni and Cheese Contains: Milk, Egg, Wheat, Gluten-containing cereals
  • Steamed broccoli florets
  • Apple slices
  • Milk
  • Mini Salmon Loaves Contains: Milk, Egg, Wheat, Fish, Gluten-containing cereals
  • Brown rice
  • Steamed carrot coins
  • Diced pineapple
  • Water
Afternoon Snack
  • Pear slices
  • Cheese cubes
  • Focaccia Bread Contains: Wheat, Gluten-containing cereals
  • Cherry tomato halves (quartered)
  • Pumpkin Bread Contains: Egg, Wheat, Gluten-containing cereals
  • Milk
  • Apple slices
  • Red pepper strips
  • Cheese cubes
  • Whole-grain crackers
Ingredients for this week's recipes

Quantities are for each recipe's original yield, not combined.

Oatmeal Muffin Squares · 6 servings

  • 2 oz (½ cup) Flour, whole-wheat
  • 1 ¾ oz (½ cup) Flour, bread, enriched
  • ½ cup Oats, rolled, dry
  • ⅛ tsp Baking soda
  • ¼ tsp Baking powder
  • ½ tsp Cinnamon, ground
  • ½ tsp Nutmeg, ground
  • ¼ tsp Salt
  • ½ cup or 1 Bananas, fresh, over-ripe, mashed
  • 2 eggs Egg
  • ⅛ cup Sugar, granulated
  • ⅛ cup Oil, vegetable
  • ½ tsp Vanilla extract
  • ½ cup Blueberries, frozen, thawed

Arroz Con Pollo · 6 servings

  • ½ cup Brown rice, long-grain, uncooked
  • 1 cup Water
  • ½ teaspoon Salt, table
  • ½ teaspoon Black pepper, ground
  • ½ teaspoon Garlic powder
  • 2 teaspoons Cumin, ground
  • 12½ ounces (about 6 tenderloins) Chicken tenderloins, boneless, skinless, fresh or frozen, raw
  • ¾ cup Onion, fresh, peeled, ¼" diced
  • ¾ cup Green bell pepper, fresh, ¼" diced
  • 3 cloves (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 2 teaspoons Oregano, leaves, dried
  • ¾ cup (¾ cup = about ½ of a 14½ oz can) Tomatoes with juice, canned, diced
  • 1 cup Chicken broth, low-sodium
  • Nonstick cooking spray

Tasty Tots · 6 servings

  • 5 cups Fresh sweet potatoes, peeled, coarsely shredded
  • 2⅓ cups Canned low-sodium garbanzo beans (chickpeas), with liquid
  • ½ cup Fresh green onions, finely chopped
  • 2 Tbsp Vegetable oil
  • ½ tsp Salt
  • ½ tsp Granulated garlic
  • ¼ tsp Ground black pepper
  • ½ tsp Onion powder
  • ½ tsp Ground cinnamon

Macaroni and Cheese · 6 servings

  • 2 cups Water
  • 2½ oz Fresh cauliflower florets
  • 3 cups Water
  • 1¼ cups or 6 oz Whole-grain elbow macaroni
  • 2 tsp Canola oil
  • 2 tsp Whole-wheat flour
  • ½ cup or 4 oz Low-fat (1%) milk
  • 1 cup or 8 oz Skim milk
  • 2 cups 7¼ oz Low-fat cheddar cheese, shredded
  • ¼ cup or 2 oz Egg whites
  • ¼ cup or 2 oz Low-fat sour cream
  • ¼ cup or 2 oz Nonfat sour cream
  • ¼ cup or 1 oz Fresh diced onion
  • ⅛ tsp Ground black or white pepper
  • ½ tsp Garlic powder
  • 1½ tsp Dried onion flakes
  • ⅛ tsp Salt
  • ½ tsp Lemon pepper

Sweet Potato Hummus · 6 servings

  • 1 lb Sweet potatoes, whole, fresh
  • 15 oz can Chickpeas, canned, low sodium, rinsed, drained
  • ¼ cup or 2 oz Tahini
  • 2 Tbsp Olive oil
  • 2 Tbsp Lemon juice
  • 1 Tbsp Garlic, minced
  • 1 tsp Paprika, ground
  • ¼ tsp Salt
  • ¼ tsp Coriander, ground
  • ¼ tsp Cinnamon, ground

Mini Salmon Loaves · 6 servings

  • 1 cup Alaska salmon, skinless, boneless, canned, drained, flaked
  • 1 - Egg, large, slightly beaten
  • 1 tablespoon Milk, fat-free (skim)
  • 1 teaspoon Onion, dried, minced
  • ½ teaspoon Dill weed, dried
  • ½ teaspoon Lemon pepper seasoning
  • 3 tablespoons (about ¾ slice of bread) Whole-wheat bread crumbs

Focaccia Bread · 6 servings

  • 1 ¼ tsp Active dry yeast
  • ½ tsp Honey
  • ½ cup Water
  • 2 oz (¼ cup) Flour, all-purpose, enriched
  • 2 oz (¼ cup) Flour, whole-wheat
  • ¼ tsp Salt
  • ¼ tsp Basil, dried
  • ¼ tsp Oregano, dried
  • ¼ tsp Thyme, dried
  • 4 tsp Olive oil, divided
  • 1 can Pan-release spray
  • 1 tsp Garlic, granulated

Whole Wheat Pancakes · 9 servings

  • 1 cup (about 4 oz) Flour, whole-wheat
  • 2 Tbsp Sugar, granulated
  • 1 ½ tsp Baking powder
  • ¼ tsp Baking soda
  • ¼ tsp Salt
  • ¼ tsp Cinnamon
  • ¼ tsp Nutmeg
  • 5 fl oz Buttermilk, low-fat
  • ¼ cup (2 oz) Oil, vegetable
  • 1 egg Eggs
  • ½ tsp Vanilla extract

Pumpkin Bread · 6 servings

  • 2 oz or ½ cup Whole-wheat flour
  • 1 ¾ oz or ½ cup Bread flour
  • ½ tsp Baking powder
  • ½ tsp Baking soda
  • ¼ tsp Salt
  • ½ tsp Cinnamon, ground
  • ½ tsp Nutmeg, ground
  • 1 tsp Ginger, ground
  • 4 oz Pumpkin, canned
  • ¼ cup Brown sugar
  • 3 Tbsp or 1 oz Vegetable oil
  • 2 eggs Eggs
  • ½ tsp Vanilla extract

Chickpeas and Tomatoes · 6 servings

  • 1 tsp Canola oil
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • ½ tsp (¼ tsp ginger, ground) Ginger, fresh, grated
  • 2½ cups Garbanzo beans (chickpeas), canned, drained, and rinsed; or garbanzo beans, dry, cooked
  • 3 cups Tomatoes with juice, canned, low-sodium, diced
  • ¼ cup Water
  • ½ tsp Chili powder
  • 1½ tsp Cumin, ground

Turkey Burgers With Tzatziki Sauce · 6 servings

  • Tzatziki Sauce
  • ¼ cup Greek yogurt, plain, non-fat
  • ¼ cup Cucumber, fresh, peeled, chopped
  • 2 tsp Mint leaves, fresh, chopped
  • 1 tsp Lemon juice, fresh squeezed, seed removed; or lemon juice, bottled
  • Turkey Burgers
  • 1¼ cups Spinach, frozen, chopped
  • 13 oz Ground turkey, fresh or frozen, at least 93% lean
  • 1 tsp Oregano, dried
  • 1 tsp Garlic powder
  • ½ tsp Salt, table
  • ½ tsp Black pepper, ground
  • 6 slices Tomato, fresh, ⅛" slices (about 2½ oz)
  • 3 - Whole-wheat pitas (at least 70 gm each)
  • Nonstick cooking spray

Vegetable Frittata Bites · 6 servings

  • ½ cup or 1 oz Fresh mushrooms, coarsely chopped
  • ½ cup or 2 oz Onions, yellow, fresh, small diced
  • ½ cup or 2 oz Bell pepper, red, fresh, small diced
  • ¼ tsp Salt
  • ¼ tsp Ground black pepper
  • 1 cup or 1 oz Spinach, fresh, coarsely chopped
  • 1 cup or 4 oz Cheese, cheddar, low-fat, shredded
  • ¼ cup Milk, skim
  • 4 eggs or 8 oz Eggs, Liquid
  • ¼ cup or 1 oz Flour, all purpose

These menus are general ideas for preschool-aged children (3–5), not medical or dietary advice. Check ingredients and product labels against your child's allergies, cut foods to a safe size for your child, and follow your daycare's or health professional's guidance.