Pancake

FAMILY SURVIVAL
WEEKLY
MEAL PLAN
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Family Survival Meal Plan
WELCOME TO THE
FAMILY SURVIVAL MEAL PLAN
With this meal plan, you’ll be able to make and serve nourishing, nutrient-
dense, real-food meals. This meal plan is intended to take away the stress of
having to think about what to make and how to use meals and ingredients in
a strategic, money-saving, family-loving way.
This plan is designed to save you both time and money by using strategic
methods like “cook once, eat twice” (cook a meal once for dinner and use it
again for lunch or a future dinner or breakfast), sticking with simple real-food
ingredients, and using repetition without boredom.
You’ll find all the recipes needed to make this week’s meal plan in this
download, along with lunchbox photo examples, and food prep ideas to save
even more time. I’ve included a blank shopping list, but haven’t filled this
out for you. You’ll notice that some of the meals on the plan suggest choosing
between different recipe options (such as which eggs you make, pancakes or
waffles, and traditional oatmeal or baked oatmeal), so your shopping list may
look different than someone else following this very same meal plan. Recipe
choices allow for taste and dietary preferences and also allow you to use this
meal plan again without the plan feeling repetitive.
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Meal Plan Guide
S
Breakfast Pancakes or waffles (double the recipe to use for lunch tomorrow and stash extra in freezer)
Lunch Spinach Quesadillas with sour cream, salsa, and chopped cilantro toppings
Dinner Roast chicken (make 2 chickens: 1 for dinner, 1 for later this week: use a large sheet pan or 2 medium-size
pans), roasted garlic potatoes, salad & ranch dressing (double recipe & use later in week as dip & dressing)
M
Breakfast Smoothies and eggs: hardboiled, sunny side up, omelet cups, or scrambled
Lunch Kid: Pancake or waffle sammie, veggie sticks & ranch, fruit of choice, cheese cubes or stick. Adult: Salad
with shredded chicken from Sunday & ranch dressing (add any leftover veggies to salad)
Dinner Spaghetti and Meatballs in the Instant Pot or Oven, or Veggie-Packed Spaghetti
T
Breakfast Oatmeal: baked oatmeal (prep night before & bake in a.m.) or stove-top oatmeal with fruit and honey
Lunch Kid: Leftover spaghetti & meatballs in a thermos OR meatballs with a side of sauce in a dipper container,
veggie sticks & ranch, fruit of choice, cheese cubes or stick & crackers. Adult: Leftovers or a salad (like Monday)
Dinner Chicken Noodle Soup using the leftover chicken from Sunday (with grilled cheese, if desired)
W
Breakfast Yogurt Bar: yogurt, homemade granola, seasonal fruit of choice (or semi-defrosted frozen fruit)
Lunch Kid: Leftover chicken noodle soup in a thermos, fruit of choice, energy bites (prepped in advance). Adult:
Leftover soup, fruit, energy bites.
Dinner Taquitos with sour cream and salsa

T
Breakfast Smoothies and eggs: hardboiled, sunny side up, omelet cups, or scrambled
Lunch Kid: Leftover taquitos with sour cream in a dipper container (and salsa, if desired), veggie sticks or mini
salad, fruit, energy bites (prepped in advance). Adult: Taquitos with salad or fruit.
Dinner Chicken Stir Fry

F
Breakfast Leftovers: pancakes/waffles with either yogurt and fruit or eggs of choice OR leftover baked oatmeal
Lunch Kid: Tuna salad & crackers or a tortilla wrap (OR leftover stir fry in a thermos), veggie sticks, fruit, cheese
cubes or stick. Adult: Tuna salad over a salad, with crackers, or in a tortilla wrap (OR leftover stir fry) with fruit.
Dinner Homemade pizza, salad as optional side

S
Breakfast Frittata or breakfast burritos (if making burritos, freeze the extra for next week’s breakfast) with fruit
Lunch Snack Tray: Leftover veggie sticks, fruit, nuts, cheese, a dip, crackers or toasted bread, etc. OR leftovers
(such as chicken noodle soup, tuna, stir fry, etc.)
Dinner Burgers and carrot fries

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Mix & Match Lunch and Snack Ideas

Easily build a lunchbox by combining 4 components: a main, veg, fruit, and something crunchy/fun/snacky.
The meal plan places an emphasis on the “main” for lunch with flexibility for the veggie, fruit, and crunch. Here you’ll
find extra ideas. Mix and match one choice from each category, if desired, along with the main on the meal plan.
You’ll also find snack ideas on this list that aren’t included on the meal plan, if you need additional snacks this week.
VEGGIE FRUIT CRUNCH SNACK

• Cucumber slices or • Apple or Pear slices • Popcorn • Cheese cubes or sticks
sticks (sprinkle with • Trail mix (store-bought • Trail mix
• Carrot sticks cinnamon to prevent or nuts/seed/dried • Celery sticks with
• Celery sticks browning or lemon fruit mixed together) peanut or sunflower
• Celery sticks with juice) • Homemade or store- seed butter
peanut or sunflower • Grapes bought granola bar • Ranch or hummus dip
seed butter • Peaches or Nectarine • Nut or seed bites with veggie sticks
• Bell pepper sticks or slices (“energy bites”) • Nut or seed bites
halved mini sweet • Berries • Pickles (“energy bites”)
peppers • Cherries, with pits • Crackers • Salami or lunch meat
• Roasted vegetables, removed • Cheese cubes, slices, (such as turkey, roast
such as roasted • Melon balls or chunks or sticks beef, or ham) rolled
broccoli, potatoes, • Fruit salad: chopped • Beef jerky sticks up with a slice of
cauliflower, butternut fresh fruit mixed • Homemade muffins: cheese (add lettuce or
squash, zucchini together mini or standard size spinach for a green)
served warm in a • Applesauce (no sugar • Fruit leather • Pickles
thermos or at room added) • Breakfast cookie • Cheese cubes, slices,
temperature • Dried fruit, such as • Homemade biscuit or or cheese stick
• Pickles (no yellow dye mangoes, apples, slice of fresh bread • Olives
added) raisins, cherries, • Rice cakes (optional: • Dried fruit
• Avocado (halved cranberries (low or no spread with a nut or • Smoothie
and sprinkled with added sugar) seed butter or cream • Plain yogurt and fruit
lemon juice to prevent • Dried fruit bars, such cheese) • Beef jerky sticks
browning) as: mango bars (just • Tortilla chips with • Muffins: mini or
• Salad fruit, nothing else) guacamole (individual- standard size
• Veggie Dips: • Freeze-dried fruit, size, store-bought • Fruit leather
homemade ranch, such as strawberries, guacamole is great for • Rice cakes (optional:
hummus, salsa, peaches lunches) spread with a nut or
guacamole (individual- • Smoothie in a • Crispy chickpeas seed butter or cream
size, store-bought thermos or reusable cheese)
guacamole is great for water bottle • Homemade pancake
lunches) • Plain yogurt and fruit or waffle with peanut
(flavor with honey, if butter and banana
desired) slices
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Time-Saving Food Prep Ideas
The meal plan is designed to naturally incorporate food prep into the week,
such as a roasted chicken meal on Sunday which turns into chicken noodle soup
on Tuesday night and soup for lunch on Wednesday.
If you’re short on time this week, you may choose to do some additional food
prep either on the weekend or a little at a time over the week. Prepping a
couple of components, such as cutting veggies into sticks that may be used for
lunch and salads, washing fruit, or making energy bites for lunch is a great
way to reduce the amount of time spent in the kitchen during the week.
Food prep may look like spending a couple of hours on Sunday afternoon
making a few different foods so they’re ready to use in the upcoming days,
or making one thing (or cutting something up) after dinner each night in
preparation for the next day.
Food prep may also look like defrosting meat for tomorrow’s dinner or putting
out a lunchbox and waterbottle on the counter the night before. Prepping is all
about saving time and reducing your stress load, and this looks different for
everyone in every season of life. Don’t feel like you need to prepare everything
on the following list. This list is provided to simply give you some ideas for
what could be prepared in advance if you want to save time during the week.
Pick and choose a few things to prep this week, or don’t take on any additional
prep work--it’s your choice.
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Cook/Make
• Granola for Wednesday’s yogurt bar may be cooked in advance and stored
for up to 3 weeks in the fridge or in the freezer for several months. Or purchase
store-bought granola; watch the sugar content and avoid granola made with
vegetable, soybean, canola, and sunflower oils.
• Meatballs for Monday night’s dinner may be made up to 2 days in advance
and stored raw in the fridge (covered).
• Omelet cups or Instant Pot hard boiled eggs are egg options for both Monday
and Thursday. Both of these options may be cooked in advance and stored in
the fridge. No reheating needed.
• Baked oatmeal is one of the oatmeal options for Tuesday. Prepare the baked
oatmeal in a pan the night before and then bake it off in the morning. Or
cook the oatmeal in advance and just warm up slices in the morning. If you
choose stove-top oatmeal, place the oats in a pot with the water the night
before and cover overnight. Then, in the morning, turn on the stove-top and
add a sweetener and some cinnamon and cook the oatmeal while packing
lunch.
• Energy Bites show up for lunch on Wednesday and Thursday. These bites are
a fun “crunch” item to add to the lunchbox or enjoy as a snack. I recommend
doubling the recipe (trust me, they’ll go fast). Make the bites the night before
or on the weekend and stash them away in the fridge for a week (if they last
that long).
• Taquitos are a fun dinner on Wednesday night. Prep taquitos in advance
and freeze for a quick pop-in-the-oven meal. Another option is to double the
recipe and store the extra in the freezer for future meals.
• Stir fry sauce for Thursday’s dinner may be combined in an air-tight container
and stored in the fridge for up to 4 days.
• Tuna salad for Friday’s lunch may be prepped that morning or made the
night before and stored in the fridge.
• Homemade pizza dough may be prepared 2 days in advance and stored in the
fridge (in a gallon-size bag). Just bring the dough back to room temperature
on Friday night before rolling out and cooking. I also suggest doubling this
recipe and storing the extra dough in the freezer for next week’s pizza night.
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Chop/ Wash
• Wash fruits you’ll be using for lunch, snacking, and breakfast. Before placing
fruits in a container in the fridge, let the fruit thoroughly dry on the counter,
on a towel. Don’t worry about washing anything with a peel right now.
• Cut fruit, such as strawberries, apples, kiwis, mangoes, pineapple, watermelon,
honeydew, cantaloupe, and oranges or grapefruit in advance. Store fruit in
a glass storage container with a lid. Apple slices should be tossed with lemon
juice (or sprinkled with cinnamon) to keep the apples from browning. The
prepared apples only keep for 1-2 days in the fridge. Peaches and pears should
be sliced before serving or placing in a lunchbox. Toss these delicate fruits
with lemon juice or sprinkle with cinnamon to prevent browning.
• Wash and chop veggies into slices or sticks. Store carrot and celery sticks (cut
from whole form into sticks) in mason jars filled with water. The water keeps
the celery and carrots from drying out during the week. Change the water
every couple of days. Store sliced bell peppers or cucumbers in a glass storage
container for up to 3 days (do not add water). Veggies can be used in the
lunchbox, to make carrot fries on Saturday night, chopped smaller to make
salads throughout the week and to make chicken noodle soup.
• Chop cheese into cubes. When it comes to buying cheese, purchase a block
and then cut cubes, slices, or shred. You’ll avoid unwanted ingredients and
save a ton of money. To prep cheese in advance, cut a block of cheese into
cubes and store in an air-tight container in the fridge for up to a week. The
harder the cheese, the longer it will last. Cheese is a great lunch side and also
works well for snacking.
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Shopping List
Meat Fruit Veggies Dairy
Freezer Dry Goods Misc Notes
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LUNCHBOX PHOTO EXAMPLES
Packing lunch can feel extra challenging. One of the best things I’ve done over
the years, to ease my lunch-packing anxiety, is create visual photo cards of
lunch ideas. These cards serve as a source of inspiration for me each year.
I’ve created a photo example for each lunchbox suggestion on this week’s
meal plan. Use the photos as a visual example for how to pack this food in a
lunchbox.
How much you choose to pack will depend on the age of your child. For a
young child, a thermos of spaghetti and meatballs with some easy-to-eat
fruit may be enough. For an older child, you may want to pack everything
pictured. Use the meal plan and photos for inspiration and base what you pack
on your child’s needs and preferences---adapting and changing as needed.
Curious about the lunchbox, thermos, dipper containers, and waterbottle used
in the photos? In this blog post, I share my favorite lunch gear items.
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Monday Tuesday
Pancake or waffle sammie, veggie sticks & ranch, Leftover spaghetti & meatballs (or veggie spaghetti)
fruit, cheese cubes or stick. in a thermos, veggie sticks & ranch, fruit, cheese
cubes or stick & crackers.
Wednesday Thursday
Leftover chicken noodle soup in a thermos and Leftover taquitos with sour cream (and salsa if de-
crackers, fruit of choice, energy bites. sired), veggie sticks or mini salad, fruit, energy bites.
Friday
Tuna salad & crackers or in a tortilla wrap, veggie
sticks, fruit, cheese cubes.
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MEAL PLAN RECIPES
I hope the recipes found in this meal plan will become fast favorites that you
can return to throughout the year.
I know everyone’s taste preferences are different, so I’ve included more than
one option for some meals. For example, breakfast on Monday is a smoothie
and eggs. There are many ways to make eggs, so choose the eggs your family
will enjoy the most. I’ve also included a couple of different smoothie recipes.
The beauty of having options is that you can reuse this meal plan, changing
it up from week to week. I encourage you to rotate this meal plan often,
changing up the smoothie or egg style to keep meals fresh and full of variety.
This is how I plan in real life and simplify our real food lifestyle. I create a
plan that allows for lots of variety and stick to that plan for weeks at a time.
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SUNDAY
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PANCAKES
Prep Time: 20 minutes
Cook Time: 4-6 minutes for each pancake
Yield: 12 pancakes
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PANCAKES
• Ingredients • • To Make •
•• 1 1/4 cups (280g) milk of choice 1. Combine the milk and lemon juice in a small
•• 1 tablespoon lemon juice (1/2 bowl. Let the mixture rest for 5 minutes.
lemon) 2. Meanwhile, in a large bowl, whisk the flour,
baking powder, cinnamon, and salt.
•• 1 3/4 cups (220g) all-purpose 3. Add the milk to the flour mixture, along
einkorn flour, whole wheat with the eggs, melted butter, maple syrup
einkorn flour, or all-purpose or honey, and vanilla extract. Allow the
flour batter to rest for 5-10 minutes to thicken.
•• 1 tablespoon baking powder Whisk again. If you feel the batter is too
•• 1 teaspoon ground cinnamon thick (particularly when using whole wheat
einkorn), add more milk until you reach the
•• 1/4 teaspoon salt desired consistency.
•• 2 eggs 4. Heat a griddle or skillet. Grease the griddle
•• 3 tablespoons unsalted butter, or skillet with butter or oil.
melted 5. Ladle the pancake batter in small batches
•• 1 tablespoon pure maple syrup on the griddle. Cook each pancake for 2-3
or honey minutes on each side or until golden brown.
•• 1 teaspoon pure vanilla extract 6. Once cool, store in an air-tight container in
the fridge for up to 5 days or in the freezer
for up to 2 months.
7. Reheat frozen pancakes in the microwave, a
buttered skillet, or in a toaster oven.
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BLENDER ALMOND-OAT PANCAKES
Cook Time: 5 minutes for each pancake
Servings: 12-15 pancakes
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BLENDER ALMOND-OAT PANCAKES
•• 1 cup (116g) old-fashioned rolled 1. Add the old-fashioned rolled oats to the jar of
oats a blender. Blend the flour for 20-30 seconds,
until it’s ground into a flour-like consistency.
•• 1 1/2 cups (177g) blanched
Add the remaining dry ingredients to the
almond flour blender jar. Then add the wet ingredients.
•• 1/2 teaspoon baking soda 2. Blend the ingredients for 20-30 seconds,
•• 1/2 teaspoon baking powder until well combined. If you’re using a high-
•• 1/2 teaspoon ground cinnamon speed blender you may only need to blend
•• 1/2 teaspoon salt the ingredients for 10-15 seconds. If you’d
•• 1 cup whole milk or like a thinner batter and pancakes, add 2
tablespoons-1/4 cup more milk to the batter.
unsweetened nut milk 3. Heat a griddle or skillet. Grease the griddle
•• 1/4 cup pure maple syrup or or skillet with butter or coconut oil. Pour
honey the pancake batter on the griddle or skillet.
•• 3 tablespoons butter, melted Once the batter begins to bubble, flip the
•• 2 eggs pancakes. Cook the pancakes for 2-3 minutes
•• 1 teaspoon pure vanilla extract on each side, or until cooked through.
4. Once cool, store in an air-tight container in
the fridge for up to 5 days or in the freezer
for up to 2 months.
5. Reheat frozen pancakes in the microwave,
or a buttered skillet, or in a toaster oven.
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EINKORN WAFFLES
Cook Time: 4-6 minutes for each waffle
Yield: 8 waffles, depending on waffle iron
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EINKORN WAFFLES
• Ingredients • • To Make•
•• 2 cups all-purpose einkorn flour, 1. Preheat a waffle iron.
whole wheat einkorn, or all- 2. In a large bowl, whisk the dry ingredients
together: flour, baking powder, cinnamon,
purpose flour
and salt. Add the wet ingredients directly
•• 2 teaspoons baking powder to the bowl: milk, maple syrup, butter, egg,
•• 1/2 teaspoon ground cinnamon and vanilla extract. Whisk to combine.
•• 1/4 teaspoon salt 3. Grease the waffle iron with butter or oil.
•• 1 3/4 cups milk of choice 4. Pour the batter into the waffle iron and cook
•• 4 tablespoons pure maple syrup the waffle for a few minutes until cooked
or honey through.
•• 4 tablespoons unsalted butter,
5. Once cool, store in an air-tight container for
up to 5 days or in the freezer for up to 2
melted months.
•• 1 egg 6. Reheat frozen pancakes in the microwave,
•• 1 1/2 teaspoons pure vanilla or a buttered skillet, or in a toaster oven.
extract
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ALMOND FLOUR WAFFLES
Cook Time: 4-6 minutes for each waffle
Yield: 8 waffles, depending on waffle iron
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ALMOND FLOUR WAFFLES
• Ingredients • • To Make•
•• 1 2/3 cup (170g) blanched 1. Preheat a waffle iron.
almond flour 2. In a large bowl, whisk together the dry
ingredients.
•• 1/2 cup (60g) arrowroot flour
3. Add the wet ingredients to the dry ingredients.
starch Whisk to combine all the ingredients (and
•• 2 teaspoons baking powder beat the eggs). Let the batter rest for about
•• 1 teaspoon ground cinnamon 5-10 minutes, then give the batter a stir and
•• 1/4 teaspoon salt proceed on.
•• 1 cup milk (238g): whole milk or 4. Grease the waffle iron with butter or oil.
nut milk of choice 5. The amount of batter you’ll need to make
one waffle will depend on your waffle iron.
•• 1/4 cup (78g) pure maple syrup Pour the batter into the waffle iron and cook
or honey the waffle for a few minutes until cooked
•• 3 tablespoons butter, melted through. Always stir the batter before
(alternative: coconut oil, melted) scooping the amount needed for the next
•• 2 eggs waffle-this will prevent the ingredients from
settling at the bottom.
•• 1 teaspoon pure vanilla extract
6. Once cool, store in an air-tight container for
up to 5 days or in the freezer for up to 2
months.
7. Reheat frozen pancakes in the microwave, a
buttered skillet, or in a toaster oven.
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SPINACH QUESADILLAS
Contributed by Renee from Raising Generation Nourished

Cook Time: 12 minutes
Yield: 2 quesadillas
(I usually make 1 quesadilla per child and 2 per adult)
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SPINACH QUESADILLAS
2.
• Ingredients • Set the spinach mixture aside. Add another
tablespoon of butter to the skillet, along with
the beans and salsa, and cook over medium-
•• 3 tablespoons unsalted or salted high heat for about 4-5 minutes until the
butter beans soften. Squish the beans with the back
•• 1/2 medium yellow onion, diced of a wooden spoon to make “refried” beans.
If the mixture gets dry, just add a splash of
•• 3 garlic cloves, minced water.
•• 3 handfuls baby spinach, roughly 3. Heat a skillet (you can wash and reuse the
chopped
same skillet) or a griddle over medium-high
•• pinch of salt heat.
•• 1 1/2 cups cooked pinto beans (1 4. Spread half the spinach mixture over half
15-ounce can) of one tortilla, followed by half the bean
•• 3 tablespoons salsa mixture and half the cheese. Repeat with the
•• 1 cup shredded cheddar cheese second tortilla and remaining ingredients.
•• 2 8-inch tortillas Fold the other side of the tortilla up over the
• extra virgin olive oil, avocado oil, or filling, folding each quesadilla in half.
coconut oil 5. Brush one side of the quesadillas with oil.
Place the oiled side of the quesadillas down
in the hot skillet and cook for 2-3 minutes
until golden. Brush the other side with oil.
• To Make • Flip the quesadillas and cook for 2-3 minutes
until golden and crispy.
6. Serve with any toppings desired: sour cream,
1. Melt the butter in a large skillet and salsa, guacamole.
add the onion, garlic, and spinach 7. Store extras in an air-tight container in the
along with a big pinch of salt. Cook fridge for up to 5 days or in the freezer for
over medium heat for about 2-3 up to 2-3 months. Reheat in an oiled skillet
minutes until the spinach wilts. or microwave.
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ROAST CHICKEN
Cook Time: 55-60 minutes
Yield: 4-5 cups shredded chicken (depending on chicken size)
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ROAST CHICKEN
• Ingredients • down on the chicken until it lies as flat

as possible.
4. Place the onion slices in the center of
•• 1 3-4 lb whole chicken, giblets the sheet pan or a large oven-safe
removed from the cavity skillet (such as a cast iron skillet). Place
•• 4 tablespoons extra virgin olive the chicken, breast side up, over the
oil or avocado oil onions. Drizzle the oil over the chicken,
•• salt rubbing the oil over the chicken skin.
•• black pepper 5. Generously sprinkle the chicken skin
•• 1 white onion, sliced (optional) with salt and pepper.
6. Cook the chicken, uncovered, for 55-60
minutes or until the skin is brown and
• To Make • the juices from the chicken run clear
(the area between the leg and thigh).
7. Allow the chicken to rest for about 10
1. Preheat the oven to 425F. minutes before cutting.
2. Using kitchen scissors, cut down 8. Store in an air-tight container in the
each side of the chicken’s backbone.
fridge for up to 3-4 days, or freeze for
(This is on the underside of the
up to 3-4 months.
chicken, not the breast side.)
Remove the backbone from the
Alternatively, you may use the slow-
chicken.
cooker or Instant Pot to cook a whole
3. Place the chicken, breast side chicken. If you go this route, you won’t be
up, on a cutting board and press
able to cook 2 chickens at one time.
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ROASTED GARLIC POTATOES
Yield: 6 servings
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ROASTED GARLIC POTATOES
•• 2 pounds red or yellow skinned 1. Preheat the oven to 425F.
potatoes 2. Wash and cut the potatoes into 1-inch
•• 2 tablespoons extra virgin olive cubes.
oil 3. Place the potatoes on a sheet pan in a
•• 4-5 garlic cloves crushed (place single layer. Drizzle the olive oil over
the garlic on a cutting board the potatoes, then toss with your hands
and crush with the back of until the potatoes are coated with oil.
a spoon-this helps unlock the Sprinkle the potatoes with salt and
flavor and fragrance) pepper and rosemary and garlic..
•• 3 tablespoons chopped fresh 4. Bake for roughly 30-35 minutes, or
rosemary until the potatoes are soft on the inside
•• salt and black pepper, to taste (try piercing one with a fork) and
(potatoes absorb a lot of salt, so crispy on the outside.
a few generous sprinkles over
the potatoes)
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RANCH DRESSING/DIP
Yield: 1 cup
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RANCH DRESSING/DIP
•• 3/4 cup sour cream
•• 1/4 cup plain kefir or filmjölk 1. Add the ingredients to a medium-sized
(similar to kefir: Siggi’s brand) bowl. Whisk to combine.
or whole milk 2. Store in the fridge in an air-tight
•• 1/2-1 lemon, juiced (based on container for up to 7 days.
taste preference) 3. Use as a dressing or dip for veggies,
•• 1 teaspoon dried parsley meat, or pita.
•• 1/2 teaspoon garlic powder
•• 1/4 teaspoon onion powder
•• 1/2 teaspoon salt, to taste
•• 1/4 teaspoon black pepper
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GO-TO GREEN SALAD
Cook Time: 0
Yield: 6 servings
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GO-TO GREEN SALAD
•• 3 cups chopped lettuce, packed, 1. Combine the ingredients in a large
such as: green or red leaf lettuce bowl.
or butter lettuce 2. Drizzle dressing (about 2 tablespoons,
•• 1 cup arugula, packed or to taste) over the top of the salad
•• 1/3 cup chopped cucumbers and toss to combine.
•• 1/3 cup sliced green onions,
greens and whites
•• 1/3 cup sliced radishes
•• 1/3 cup grated Parmesan cheese
•• 1/3 cup chopped celery
•• 2 tablespoons chopped fresh
basil or flat leaf parsley (or
another fresh herb of choice)
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MONDAY
31
GREEN SMOOTHIE
Cook Time: 0
Yield: 3 cups
32
GREEN SMOOTHIE
•• 1/2 cup water or coconut 1. In a blender jar, add the liquid
water ingredients first: water and yogurt.
•• 1 cup plain whole milk Add the pineapple, mango,
yogurt, dairy-free yogurt, or banana, and spinach. Blend for
kefir 40-60 seconds. Add more liquid if
•• 1 cup chopped pineapple, needed to blend ingredients.
fresh or frozen 2. Serve immediately.
•• 1 cup chopped mango, fresh 3. Alternatively, pour into Zipzicle
or frozen molds to serve as green yogurt
•• 1 ripe banana tubes later (a fun snack).
•• 1-2 cups baby spinach
•• 1 cup of ice, if you’re using
fresh fruit. Skip the ice if
you’re using frozen fruit.
33
STRAWBERRY BANANA SMOOTHIE

Cook Time: 0
Yield: 3 cups
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STRAWBERRY BANANA SMOOTHIE
•• 2 cups strawberries or 1. In a blender jar, add the liquid first.
blueberries (fresh or frozen) Add the strawberries, banana, and
•• 1 banana (fresh or frozen) any optional ingredients. Blend for
•• 1-1 1/2 cups whole milk, nut 40-60 seconds. Add more liquid if
milk, coconut milk, orange needed to blend ingredients.
juice, kefir, or water 2. Serve immediately.
•• Optional extras: 1/2 an
avocado, 1-2 tablespoons nut
or seed butter, 1-2 cups baby
spinach.
•• if not using frozen
strawberries, add a large
handful of ice
35
INSTANT POT HARD BOILED EGGS

Cook Time: 15 minutes (this includes the estimated amount of time it
takes the Instant Pot to come to pressure)
Yield: up to 8 eggs
36
•• 1 cup water 1. Place the trivet rack on the bottom of the
Instant Pot liner. (The trivet rack should be
•• 8 eggs included with your Instant Pot. You may
•• ice (for an ice bath) also purchase a rack separately.)
•• cold water (for an ice bath) 2. Pour 1 cup of water into the Instant Pot liner.
3. Place as many eggs as desired on top of
the trivet rack. I can fit up to 8 eggs in my
Instant Pot.
4. Secure the lid and set the vent to Sealing. Set
the Instant Pot to Manual, High Pressure for
3 minutes for a soft and slightly runny yolk,
4 minutes for a medium yolk, or 5 minutes
for a firm yolk.
5. While the eggs cook, prepare an ice bath. To
do this, fill a large bowl with cold water and
add several ice cubes to the water.
6. As soon as the cooking time is over (the
Instant Pot will beep), perform a quick
release. Open the lid and transfer the eggs
to the ice bath.
7. Allow the eggs to rest in the ice bath for 5
minutes, then remove and peel.
8. Store the eggs (peeled or unpeeled) in the
fridge in an air-tight container for up to 5
days.
37
EASY SUNNY SIDE UP EGGS

Yield: 1 serving (make as many eggs as desired)
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•• 1 tablespoon salted or 1. Melt the butter in a skillet (such as: cast iron,
enameled cast iron, or stainless steel) over
unsalted butter or ghee medium-high heat. Swirl the skillet so the
•• 1 egg, or as many eggs as butter evenly coats the surface.
will fit in your skillet 2. Once melted, crack the egg (or eggs) directly
in the sizzling butter in the skillet. Reduce the
•• 1 tablespoon water for a heat to medium. Cook the egg, uncovered,
large skillet. With more until the whites turn from translucent to
white (about 1-2 minutes).
than 4 eggs, you’ll probably 3. Once the whites have gone from translucent
need about 2 tablespoons of to a white appearance, add the water to the
water. skillet (around the edge of the eggs) and
immediately place the lid on the skillet. You
•• salt don’t need to use all the water, just enough
•• black pepper to lift the eggs from the skillet and lightly
steam them to finish cooking.
4. Cook the eggs for 2-4 minutes, or until the
yolk is cooked to desired consistency. I like a
runny yolk so will go about 2 minutes. For
a fully cooked yolk, you’ll need to go a bit
longer.
5. Uncover the skillet and remove the egg(s)
with a spatula. Season with salt and pepper
to taste. Enjoy immediately.
39
OMELET CUPS
Yield: 12 cups
40
OMELET CUPS
• Ingredients • and cook for another 1-2 minutes, stirring

until the spinach wilts. If there’s a lot of fat
at the bottom of the pan (since bacon can
•• 1 tablespoon extra virgin olive oil differ so much in fat content), drain it before
•• 2 bacon slices, chopped the next steps.
•• 1/2 cup diced green onions, greens 4. In a medium-sized bowl, beat the eggs and
milk. Whisk in the cheddar cheese, salt, and
and whites
pepper.
•• 1 1/2 cups diced bell pepper (any
5. Divide the veggie/bacon mixture evenly in
color)
the muffin liners. Pour the egg mixture over
•• 2 cups baby spinach (optional) the top of the filling.
•• 9 eggs 6. Bake for 20 minutes until the eggs are firm.
•• 1/4 cup whole milk 7. Once cool, remove from the muffin liners
•• 1 1/4 cups shredded cheddar cheese and store the omelet cups in an air-tight
•• 1 teaspoon salt container in the fridge for up to 5 days.
•• 1/4 teaspoon black pepper 8. Or, freeze the omelet cups. To do this,
arrange the (cooled) omelet cups on a
baking sheet and freeze until solid. Remove
from the freezer and transfer to a freezer
• To Make • bag or container. Store in the freezer for up
to 1 month. If frozen, defrost in the fridge
overnight.
1. Preheat the oven to 350F. Line a
9. Omelet cups may be warmed in the oven or
muffin pan with muffin liners. Silicone
microwave. Or, they can be enjoyed at room
muffin liners work best.
temperature (pack an ice pack)when served
2. In a large skillet over medium-high
in the lunchbox.
heat, heat the oil. Add the bacon,
green onions, and bell peppers. Saute
the mixture for 10 minutes until the
veggies sweat and soften.
3. If using baby spinach, add the spinach
41
FLUFFY SCRAMBLED EGGS

Yield: 2 servings (I factor in 2 eggs per person)
42
•• 4 eggs 1. Melt the butter in a medium-size skillet (cast
iron, enamel, or stainless steel) over medium
•• 1/2 tablespoon butter low heat. It’s important that the butter coats
•• salt the entire pan.
•• black pepper 2. Whisk the eggs.
3. Once the butter has melted and is just barely
bubbling, add the eggs to the center of the
pan.
4. Watch the edges of the eggs. Once they
are just barely set, slide the spatula under
the edges, pushing the egg mixture to form
“curds.” Continue this, around the edges,
gently folding and pushing the egg mixture
to form curds. This will take about 2 minutes.
5. Once the eggs are barely set and still have
a glossy look to them (but are fluffy and no
runny liquid is left in the pan), remove from
heat and serve with a sprinkle of salt and
pepper.
43
PANCAKE OR WAFFLE SAMMIE

Yield: 1 sammie
44
PANCAKE OR WAFFLE SAMMIE
•• 2 pancakes or waffles (either 1. Spread the nut butter or cream cheese
small waffles, or 1/4 slices of a on one side of the pancakes or waffles,
large waffle) followed by either slices of fresh fruit
•• peanut butter, almond butter, or fruit jam.
sunflower butter, or cream 2. Place the second pancake or waffle on
cheese top of the filling to create a sandwich.
•• sliced bananas, sliced 3. Sammies make a great snack or
strawberries, or fruit jam lunchbox option. Use leftover pancakes
or waffles from the weekend breakfast.
There’s no need to defrost the pancakes
or waffles if frozen, since they will
defrost in the lunchbox.
45
INSTANT POT MEATBALLS & SPAGHETTI

Cook Time: 20 minutes (more time is required for the Instant Pot to come
to pressure and release pressure naturally)
Yield: 24 meatballs + sauce
46
INSTANT POT MEATBALLS & SPAGHETTI
• Ingredients • 2.
ingredients.
Add all the meatball ingredients to a large
mixing bowl. Combine the ingredients by
Sauce: hand.
•• 1 28-ounce can tomato sauce (preferably 3. Roll the meatball mixture into 1-inch balls,
no added sugar or salt) making them tight (approx. 24-30). I use
•• 1 teaspoon salt a cookie scooper to form the meatballs and
•• 1/2 teaspoon black pepper then roll each one in my hand.
•• 1/2 teaspoon dried oregano 4. Add the meatballs to the sauce, starting in
•• 1/2 teaspoon dried basil a circle around the outside and working in.
•• 1/2 teaspoon garlic powder Keep the meatballs in as close to a single
•• 1 tablespoon extra virgin olive oil layer as you can.
•• 1/2 cup water
Meatballs: 5. Close the lid on the Instant Pot. Set the Instant
•• 2 lbs ground beef Pot for 6 minutes on Manual, High Pressure.
•• 3/4 cup quick-cooking oats The valve on top should be set to Sealed.
•• 1/3 cup grated Parmesan cheese 6. Once the meatballs are done cooking, let the
•• 1/4 cup milk of choice pressure release naturally for 10-15 minutes.
•• 1/2 medium white onion, minced (1/2 Then, release any remaining pressure.
cup) 7. Serve warm with cooked pasta.
•• 2 garlic cloves, minced 8. Store cooked meatballs and sauce in an air-
•• 1 teaspoon salt tight container in the fridge for 5 days or in
•• 1/2 teaspoon black pepper the freezer for up to 3-4 months.
•• 1/2 teaspoon dried oregano 9. If frozen, defrost frozen meatballs in the
fridge overnight. Reheat in a skillet or
saucepan. Serve in a thermos.
• To Make •
Alternative meal idea: Serve the meatballs
1. Add all the sauce ingredients to and sauce in a baguette. Use the broiler setting
the Instant Pot. Stir to combine the on the oven to melt mozzarella cheese overtop.
47
OVEN MEATBALLS AND SPAGHETTI

Yield: 24 meatballs + sauce
48
OVEN MEATBALLS AND SPAGHETTI
1.
• Ingredients •
Preheat the oven to 375F and line a baking
sheet with parchment paper.
2. Add all the sauce ingredients to a medium
saucepan and combine well.
Meatballs:
3. Simmer the sauce over low heat while
•• 1 lb ground beef assembling and baking the meatballs (about 30
•• 1 lb ground pork OR sub with an min). The sauce may also be made ahead of
extra 1 lb of ground beef time and reheated.
•• 3/4 cup panko breadcrumbs or 1/2 4. Add all the meatball ingredients except the
cup almond flour meat to a large mixing bowl and combine well.
•• 1/3 cup shredded Parmesan cheese 5. Add the meat and gently combine using your
•• 1/4 cup milk of choice hands.
•• 2 teaspoons dried oregano 6. Divide the mixture into golf ball sized meatballs.
•• 1 teaspoon dried basil A cookie scooper works well to form the
•• 1 teaspoon garlic powder meatballs.
•• 1 teaspoon salt 7. Place the meatballs on the prepared baking
sheet and bake for 18-20 minutes or until cooked
•• 1/2 teaspoon black pepper through.
Spaghetti Sauce: 8. Serve with cooked pasta or zucchini noodles.
•• 1 28-ounce can tomato sauce 9. Store cooked meatballs in an air-tight container
•• 1 tablespoon extra virgin olive oil in the fridge for 5 days or in the freezer for up
•• 1 teaspoon salt, to taste to 3-4 months.
•• 1/2 teaspoon dried oregano 10.If frozen, defrost frozen meatballs in the
•• 1/2 teaspoon dried basil fridge overnight. Serve the meatballs at room
•• 1/4 teaspoon black pepper temperature in the lunchbox (on a skewer or
•• 1/4 teaspoon garlic powder as-is).
11. If you want to reheat the meatballs, it’s best
to reheat in spaghetti sauce using a skillet or
• To Make • saucepan. In this case, serve in a thermos.
49
VEGGIE-PACKED SPAGHETTI

Yield: 6-8 people
50
VEGGIE-PACKED SPAGHETTI
•• 3 medium carrots (1 1/2 cups once 1. Preheat the oven to 400F.
chopped) 2. Cut the veggies (carrots, zucchini, pepper, and
•• 2 medium zucchini (2 cups once onion) into a uniform size. Add the vegetables
chopped) to a large, rimmed baking sheet. Add the whole
garlic cloves to the pan.
•• 1 red bell pepper
3. Drizzle olive oil over the vegetables. Sprinkle 1/2
•• 1 medium yellow onion
teaspoon of salt and 1/2 teaspoon of black pepper
•• 4 garlic cloves, peeled evenly over the veggies. Mix the vegetables
•• 2 tablespoons extra virgin olive oil with your hands to coat evenly with olive oil,
•• 1 1/4 cups halved white or cremini salt, and pepper. Roast the vegetables for 25
mushrooms minutes.
•• 1 teaspoon salt, divided 4. Remove the pan from the oven and add the
•• 1/2 teaspoon black pepper mushrooms. Stir the mushrooms with the
•• 1 28-ounce can whole plum tomatoes roasted vegetables. Roast the vegetables for an
•• 1 tablespoon tomato paste additional 20-25 minutes.
•• 2 cups vegetable broth 5. Add the vegetables to a Dutch oven or large pot
•• 1/2 cup fresh basil, loosely packed along with the tomatoes (including the juice).
Use an immersion blender to blend the veggies
and finely chopped
and tomatoes.
•• 1 teaspoon dried oregano
6. Add the tomato paste, vegetable broth, fresh
•• 1/2 cup grated Parmesan cheese basil, oregano, and 1/2 teaspoon of salt to the
pureed veggies and tomatoes. Simmer the sauce
for 20 minutes, stirring occasionally.
7. Before serving, stir in the cheese.
8. Serve the sauce over cooked spaghetti noodles or
zucchini noodles.
9. Reheat sauce, with or without pasta, in a
saucepan or microwave. Serve in a thermos.
51
TUESDAY
52
BAKED OATMEAL
Yield: 6 servings
53
BAKED OATMEAL
•• 2 cups old-fashioned rolled oats 1. Preheat the oven to 350F and grease a 9-inch
(208g) square baking dish with butter or oil.
•• 1 teaspoon baking powder 2. Combine the dry ingredients in a large
•• 1 1/2-2 teaspoon ground cinnamon mixing bowl: oats, baking powder, cinnamon,
depending on taste and salt.
•• 3/4 teaspoon salt 3. In a medium-size bowl, whisk the milk, eggs,
•• 1 cup milk such as whole milk or a vanilla extract, and sweetener of choice
plant-based milk (honey or maple syrup).
•• 1/2 cup maple syrup or honey 4. Add the wet ingredients to dry ingredients
•• 2 eggs and stir to combine. Finally, stir in the melted
•• 1 teaspoon vanilla extract butter (or coconut oil). You don’t want to stir
•• 2 tablespoons butter, melted, or the coconut oil into the milk or you will have
melted virgin coconut oil clumps--that’s why we’re adding it after the
•• 1 cup frozen wild blueberries (wild ingredients are mixed.
blueberries are smaller; regular 5. Let the oatmeal rest for 5 minutes for the
blueberries will work as well) oats to absorb the liquids.
6. Gently fold the frozen blueberries into the
oatmeal and pour into the prepared baking
pan. Smooth out the top of the oatmeal with
your spoon or the back of a measuring cup.
7. Bake for 30-35 minutes, until the center is
firm and edges are browned.
8. Let rest for 5 minutes before serving. Store
leftover oatmeal, covered, in the fridge for up
to 4-5 days. Reheat in the oven, microwave,
or a toaster oven or serve at room temp.
54
STOVE-TOP OATMEAL
Yield: 4 cups (2-4 servings)
55
STOVE-TOP OATMEAL
•• 4 cups water or a water and 1. In a medium saucepan, bring the water
milk combination (or water and milk combination) to a
•• 2 cups old-fashioned rolled oats boil. Add the oats and salt.
•• pinch of salt 2. Reduce the heat to a lively simmer.
•• maple syrup, to taste Cook the oats, stirring occasionally
until soft, about 10 minutes.
Topping Options: 3. Taste the oatmeal and add maple
•• dried fruit: raisins, cherries, syrup (or honey) until you reach the
chopped apricots, etc. desired sweetness.
•• nut or seed butter or a dollop of 4. Serve the oatmeal immediately or
butter (once cool) store in an air-tight
•• ground cinnamon container in the fridge for up to 5 days.
•• fresh or frozen fruit: berries, Reheat on the stove-top with a few
mango, sliced pears, chopped splashes of milk. Oatmeal also makes
apples, sliced bananas a great lunchbox option, served warm
in a thermos.
56
INSTANT POT CHICKEN NOODLE SOUP
Contributed by Renee from Raising Generation Nourished

Cook Time: 4 minutes (more time is required for the Instant Pot to come
to pressure and release pressure naturally)
Yield: 6 servings
57
INSTANT POT CHICKEN NOODLE SOUP
•• 3 tablespoons unsalted or salted 1. Set the Instant Pot to Saute.
butter 2. Melt the butter in the Instant Pot. Once
•• 1 medium yellow onion, diced melted, add the onion, carrot, celery, and a
•• 2 carrots, diced big pinch of salt. Saute for about 5 minutes.
•• 3 celery stalks, diced 3. Add the garlic, thyme, oregano, and basil.
•• 5 garlic cloves, minced Cook for 1 minute.
•• 1 teaspoon dried thyme 4. Add the broth, chicken, and noodles. Press
•• 1 teaspoon oregano Cancel to turn off the heat.
•• 1 teaspoon dried basil 5. Secure the lid and set the vent valve to
•• 8 cups vegetable broth or chicken Sealing. Set the Instant Pot to the Soup
function. Use the manual buttons (the +/-
broth
buttons) to bring the time down to 4 minutes.
•• 2 cups cooked and shredded chicken
6. Once the soup is done cooking, let the
•• 8 ounces spaghetti noodles, broken in
pressure naturally release for 4 minutes and
half (such as brown rice or einkorn
then perform a quick release (use a hot pad
noodles) holder or towel).
•• 2-3 cups chopped spinach (optional) 7. Take the lid off, and stir in the chopped
•• salt, to taste spinach to wilt and more salt and pepper to
•• black pepper, to taste taste.
8. Serve warm.
Alternatively, make this soup on the 9. Store in an air-tight container in the fridge
stove-top. To do this, work through for up to 4 days or in the freezer for up to
steps 1-4, but don’t add the noodles just 2-3 months.
yet. Allow the soup to simmer for 20 10.If frozen, defrost soup in the fridge overnight.
minutes, or until the veggies are soft. Reheat in a saucepan or microwave. Serve
Then add the noodles and cook for soup in a thermos.
another 7-10 minutes.
58
WEDNESDAY
59
YOGURT BAR
60
YOGURT BAR
•• plain whole milk yogurt or 1. Choose one yogurt (I recommend
dairy-free plain yogurt (some buying a large tub), a sweetener of
of my favorites: Stoneyfield choice (or multiple options, such as
Full Fat Plain Grassfed Yogurt, vanilla and honey), and toppings.
Maple Hill Creamery Full 2. Set everything out for the family to
Fat Grassfed Yogurt, Organic build their own yogurt bowls. For
Valley Full Fat Plain Grassmilk small children, you may want to build
Yogurt, Wallaby Organic their yogurt bowl or ask them to help
Whole Milk Yogurt, SoDelicious as you guide the process.
Full Fat Coconut Yogurt, CoYo 3. Use mason jars or a thermos container
Full Fat Coconut Yogurt to make this breakfast portable for on-
•• Sweetener of choice (if desired): the-go mornings.
honey, maple syrup, vanilla
extract, cinnamon
•• Toppings of choice: nuts or seeds,
homemade granola, fruit (fresh
or semi-defrosted frozen fruit),
•• For extra protein, stir grassfed
collagen peptides (such as Vital
Proteins brand) into the yogurt
before topping
61
HOMEMADE GRANOLA
Yield: 5 cups
62
HOMEMADE GRANOLA
• Ingredients • 3.
and/or seeds, spice of choice, and salt.
Add the olive oil and maple syrup to a
medium bowl. If you’d like a chunkier
•• 3 cups (285g) old-fashioned rolled granola, add an egg white to this mixture.
oats Whisk to combine the liquid ingredients.
•• 2 cups nuts or seeds of choice: Pour the liquid ingredients over the dry
walnuts, pecans, almonds, hazelnuts ingredients and stir to combine.
pumpkin seeds, and/or sunflower 4. Spread the granola over the parchment
seeds (choose one or a combination, paper. Bake the granola for 45 minutes or
and chop any large nuts) until toasted, golden, and fragrant.
•• 1 teaspoon spice of choice: cinnamon,
5. Once removed from the oven, stir in the dried
fruit, if using. If you want a chunkier granola,
cardamom, pumpkin pie spice
don’t stir the granola when it’s warm. For a
•• 3/4 teaspoon salt
chunkier granola, let the granola rest until
•• 1/3 cup extra virgin olive oil slightly cool and break into chunks, then
•• 1/2 cup pure maple syrup add any dried fruit desired.
•• 1 egg white (optional) 6. Allow the granola to cool before storing in
•• 1 cup dried fruit of choice: mango, an air-tight container. The granola will keep
pineapple, apricots, cherries, raisins, on the counter for up to 1 week, in the fridge
apples, pitted dates (choose one or for up to 1 month, or in the freezer for up to
a combination, and chop any large 6 months.
fruit pieces) 7. Serve with yogurt (on the side when packed
in the lunchbox) or with milk.
• To Make •
rimmed sheet pan with parchment
paper.
2. In a large bowl, combine the oats, nuts
63
ENERGY BITES

Yield: 12 bites, depending on size
64
ENERGY BITES
•• 1 cup old-fashioned rolled oats 1. Grind the flaxseeds in a spice grinder.
•• 1/3 cup pumpkin seeds or seeds/ You can skip this step by using pre-
nuts of your choice (finely chop ground flaxseeds from the store.
large nuts) 2. Add the oats, seeds, ground flaxseeds,
•• 2 tablespoons flaxseeds or and salt to a large bowl. Add the nut
ground flaxseed (I like golden or seed butter of choice and honey.
flaxseeds) 3. Give everything a good stir until
•• pinch salt combined.
•• 1/2 cup sunflower butter or nut 4. Using your hands (run your hands
or seed butter of choice, such as: under water for a second to make
almond butter, peanut butter, or this step easier and less sticky), scoop
cashew butter a small amount of the mix out of the
•• 1/3 cup honey bowl. Roll the mix around in the palm
of your hands to form a ball. You can
shape the bites as big or as small as
desired. (This is also a great activity
for kids.)
5. Store the bites in an air-tight container
in the fridge for about 7 days or store
in the freezer for up to 3 months.
65
TAQUITOS

Yield: 10 taquitos
66
TAQUITOS
2.
• Ingredients • In a large skillet, brown ground beef and
onion. Once brown, add the seasonings:
garlic, chili powder, salt, pepper, cumin,
•• 10 8-inch flour tortillas (Flour tortillas paprika. Cook for a couple of minutes. Add
or gluten-free tortillas, such as Siete the tomato sauce and stir. Remove from the
brand. Warm the gluten-free tortillas heat source. Stir in the shredded cheese.
first to make them pliable to roll.) 3. Spoon some filling in a straight line near one
•• 1 lb ground beef edge of the tortilla, and roll tightly from that
•• 1/2 cup finely diced yellow onion end. Place on the prepared sheet pan. Repeat
•• 2 garlic cloves, minced until all the filling is used up.
•• 2 teaspoons chili powder 4. Lightly spray or brush the tops of the tortillas
•• 1 teaspoon salt with avocado or olive oil.
•• 1/2 teaspoon black pepper 5. Bake for 20 minutes or until beginning to
•• 1/2 teaspoon ground cumin brown and crisp on top. Serve with salsa
•• 1/2 teaspoon paprika and sour cream (and any other toppings
•• 8 ounces no salt added tomato sauce desired).
OR crushed tomatoes (I usually go
with crushed tomatoes and store the To freeze for a future meal: Prepare filling as
leftover tomatoes in the fridge for above and let cool before filling tortillas. Place
pizza night) the taquitos on a parchment-lined sheet pan and
•• 1 cup shredded cheese of choice: freeze for 2 hours. Wrap them in the parchment
cheddar, monterey jack, etc. sheet and place in a plastic bag for up to 3
months in the freezer. To cook from frozen,
preheat the oven to 375F. Place taquitos on a
• To Make • parchment-lined sheet pan and spray or brush
with oil. Bake for 25 minutes or until heated
through and brown and crisp on top. This is a
1. Preheat the oven to 400F and line a great way to prep a future dinner or lunch in
sheet pan with parchment paper. advance.
67
THURSDAY
68
MANGO VITAMIN C SMOOTHIE
Cook Time: 0
Yield: 3 servings
69
MANGO VITAMIN C SMOOTHIE
•• 1 cup milk of choice: whole 1. In a blender jar, add the liquid first.
milk, nut milk, or coconut Add the mango, banana, orange,
milk and (optional) turmeric. Blend for
•• 1 cup frozen mango chunks 40-60 seconds. Add more liquid if
•• 1 banana (fresh or frozen) needed to blend ingredients.
•• 1 large orange, such as a 2. Serve immediately.
navel orange with the rind
removed
•• (optional) 1/2 inch peeled
fresh turmeric or 1/2
teaspoon turmeric powder
70
BLUEBERRY BANANA SMOOTHIE
Cook Time: 0
Yield: 3 servings
71
BLUEBERRY BANANA SMOOTHIE
•• 1 1/2 cups water or milk of 1. In a blender jar, add the
choice liquid ingredient first. Add the
•• 2 cups frozen blueberries blueberries, banana, avocado, and
•• 1 banana spinach. Blend for 40-60 seconds.
•• 1/2 hass avocado Add more liquid if needed to
•• 1-2 cups baby spinach blend ingredients.
•• 1 cup of ice, if you’re using 2. Serve immediately.
fresh fruit. Skip the ice if
you’re using frozen fruit.
72
Cook Time: 15 minutes (this includes the estimated amount of time it
takes the Instant Pot to come to pressure)
Yield: up to 8 eggs
73
•• 1 cup water 1. Place the trivet rack on the bottom of the
Instant Pot liner. (The trivet rack should be
•• 8 eggs included with your Instant Pot. You may
•• ice (for an ice bath) also purchase a rack separately.)
•• cold water (for an ice bath) 2. Pour 1 cup of water into the Instant Pot liner.
3. Place as many eggs as desired on top of
the trivet rack. I can fit up to 8 eggs in my
Instant Pot.
4. Secure the lid and set the vent to Sealing. Set
the Instant Pot to Manual, High Pressure for
3 minutes for a soft and slightly runny yolk,
4 minutes for a medium yolk, or 5 minutes
for a firm yolk.
5. While the eggs cook, prepare an ice bath. To
do this, fill a large bowl with cold water and
add several ice cubes to the water.
6. As soon as the cooking time is over (the
Instant Pot will beep), perform a quick
release. Open the lid and transfer the eggs
to the ice bath.
7. Allow the eggs to rest in the ice bath for 5
minutes, then remove and peel.
8. Store the eggs (peeled or unpeeled) in the
fridge in an air-tight container for up to 5
days.
74
Yield: 1 serving (make as many eggs as desired)
75
•• 1 tablespoon salted or 1. Melt the butter in a skillet (such as: cast iron,
enameled cast iron, or stainless steel) over
unsalted butter or ghee medium-high heat. Swirl the skillet so the
•• 1 egg or as many eggs as butter evenly coats the surface.
will fit in your skillet 2. Once melted, crack the egg (or eggs) directly
in the sizzling butter in the skillet. Reduce the
•• 1 tablespoon water for a heat to medium. Cook the egg, uncovered,
large skillet. With more until the whites turn from translucent to
white (about 1-2 minutes).
than 4 eggs, you’ll probably 3. Once the whites have gone from translucent
need about 2 tablespoons of to a white appearance, add the water to the
water. skillet (around the edge of the eggs) and
immediately place the lid on the skillet. You
•• salt don’t need to use all the water, just enough
•• black pepper to lift the eggs from the skillet and lightly
steam them to finish cooking.
4. Cook the eggs for 2-4 minutes, or until the
yolk is cooked to desired consistency. I like a
runny yolk so will go about 2 minutes. For
a fully cooked yolk, you’ll need to go a bit
longer.
5. Uncover the skillet and remove the egg(s)
with a spatula. Season with salt and pepper
to taste. Enjoy immediately.
76
OMELET CUPS
Yield: 12 cups
77
OMELET CUPS
• Ingredients • and cook for another 1-2 minutes, stirring

until the spinach wilts. If there’s a lot of fat
at the bottom of the pan (since bacon can
•• 1 tablespoon extra virgin olive oil differ so much in fat content), drain it before
•• 2 bacon slices, chopped the next steps.
•• 1/2 cup diced green onions, greens 4. In a medium-sized bowl, beat the eggs and
milk. Whisk in the cheddar cheese, salt, and
and whites
pepper.
•• 1 1/2 cups diced bell pepper (any
5. Divide the veggie/bacon mixture evenly in
color)
the muffin liners. Pour the egg mixture over
•• 2 cups baby spinach (optional) the top of the filling.
•• 9 eggs 6. Bake for 20 minutes until the eggs are firm.
•• 1/4 cup whole milk 7. Once cool, remove from the muffin liners
•• 1 1/4 cups shredded cheddar cheese and store the omelet cups in an air-tight
•• 1 teaspoon salt container in the fridge for up to 5 days.
•• 1/4 teaspoon black pepper 8. Or, freeze the omelet cups. To do this,
arrange the (cooled) omelet cups on a
baking sheet and freeze until solid. Remove
from the freezer and transfer to a freezer
• To Make • bag or container. Store in the freezer for up
to 1 month. If frozen, defrost in the fridge
overnight.
9. Omelet cups may be warmed in the oven or
muffin pan with muffin liners. Silicone
microwave. Or, they can be enjoyed at room
muffin liners work best.
temperature (pack an ice pack)when served
2. In a large skillet over medium-high
in the lunchbox.
heat, heat the oil. Add the bacon,
green onions, and bell peppers. Saute
the mixture for 10 minutes until the
veggies sweat and soften.
3. If using baby spinach, add the spinach
78
Yield: 2 servings (I factor in 2 eggs per person)
79
•• 4 eggs 1. Melt the butter in a medium-size skillet (cast
iron, enamel, or stainless steel) over medium
•• 1/2 tablespoon butter low heat. It’s important that the butter coats
•• salt the entire pan.
•• black pepper 2. Whisk the eggs.
3. Once the butter has melted and is just barely
bubbling, add the eggs to the center of the
pan.
4. Watch the edges of the eggs. Once they
are just barely set, slide the spatula under
the edges, pushing the egg mixture to form
“curds.” Continue this, around the edges,
gently folding and pushing the egg mixture
to form curds. This will take about 2 minutes.
5. Once the eggs are barely set and still have
a glossy look to them (but are fluffy and no
runny liquid is left in the pan), remove from
heat and serve with a sprinkle of salt and
pepper.
80
CHICKEN STIR FRY
Yield: 6 servings
81
CHICKEN STIR FRY
Orange-Ginger Sauce:
•• 1 cup chicken broth or stock 1. In a medium bowl, whisk all the orange-
•• 1/2 cup orange juice ginger sauce ingredients together. Set aside.
•• 1 1/2 teaspoons orange zest (from the 2. Add a tablespoon of oil to a large skillet.
rind of an orange) 3. Add the chicken and season with a few
•• 3 tablespoons soy sauce, tamari sauce, pinches of salt and pepper. Saute until the
or coconut aminos chicken is cooked through, about 5-7 minutes.
•• 1 tablespoon honey Remove the chicken from the skillet and set
•• 1 1/2 teaspoons sesame oil or extra aside.
virgin olive oil 4. Add the rest of the oil to the skillet, then add
•• 1 teaspoon grated fresh ginger the onion. Saute until translucent, about 5
•• 1/2 teaspoon red pepper flakes minutes.
•• 2 garlic cloves, minced 5. Add the broccoli, sugar snap peas, pepper,
•• 2 tablespoons organic cornstarch or and carrots to the skillet. Saute until the
arrowroot flour starch vegetables have softened to your liking.
•• 1/2 teaspoon salt 6. Add the chicken and the sauce to the skillet,
Stir-Fry: stirring to combine the chicken, veggies, and
•• 2 tablespoons extra virgin olive oil, sauce. Simmer until the sauce has thickened
divided (about 3 minutes).
•• 1 lb boneless and skinless chicken 7. Serve the stir fry over cooked rice.
breasts, cut into 1-inch pieces
8. Store in an air-tight container in the fridge
for up to 3-4 days. Reheat in a skillet or
•• 1/2 medium red onion, sliced microwave. Serve in a thermos with rice for
•• 2 cups broccoli florets an easy leftover lunchbox meal.
•• 1 1/2 cups sugar snap peas
•• 1 medium bell pepper, sliced
•• 1/2 cup sliced carrots (1-2 medium
carrots)
82
FRIDAY
83
TUNA OR CHICKEN SALAD

Yield: 3 cups
84
TUNA OR CHICKEN SALAD
•• 2 5-ounce cans tuna or 2 cups 1. In a large bowl, stir together the
cooked and shredded chicken chicken or tuna, celery, and onion.
•• 1/2 cup chopped celery 2. Stir in the mayo (start with 1/4 cup)
•• 1/2 cup chopped red or yellow and mustard. Add more mayo until
onion you reach your desired texture. Add
•• 1/4-1/2 cup mayonnaise salt and pepper to taste (a few pinches).
•• 1 tablespoon Dijon mustard 3. Serve on lettuce, bread for a sandwich,
•• salt, to taste rolled up in a tortilla for a wrap, with
•• black pepper, to taste crackers, in an avocado (in place of
the pit), or in mini sweet peppers.
4. Store leftover salad in the fridge in an
air-tight container for up to 3-5 days.
85
HOMEMADE PIZZA
(15 minutes hands-on time, 60 minutes for pizza to rest)
Yield: 1 large pizza or 2 medium pizzas
86
HOMEMADE PIZZA
• Ingredients • Pizza Topping Options:

•• 2 cups shredded mozzarella cheese
•• chopped spinach
Pizza Dough: •• sliced bell peppers
•• 1 cup (216g) water, room temperature •• sliced onions
•• 2 teaspoons (7.5g) active dry yeast •• sliced mushrooms
•• 1 teaspoon (7.5g) salt •• pepperoni
•• 2 tablespoons (21g) extra virgin olive •• chopped ham
oil •• sautéed ground sausage
•• 3 cups (360g) all-purpose einkorn •• shredded Parmesan cheese
flour (see note at end of recipe about •• fresh basil, add after pizza is done cooking
alternative flour options)
Pizza Sauce:
•• 2 cups crushed tomatoes (14.5-ounce
can)
• To Make •
•• 2 teaspoons dried oregano
•• 1 teaspoon dried basil Make the pizza dough:
•• 1/2 teaspoon garlic powder
•• 1/2 teaspoon onion powder 1. In a large mixing bowl, sprinkle the yeast
•• salt, to taste (Add salt and keep over the water. After 5 minutes, whisk the
tasting until it meets your taste
mixture. Add the salt and oil and whisk
preference. I usually go with almost a
again to combine the ingredients.
1/2 teaspoon salt.)
•• black pepper, to taste 2. Using a wooden spoon, stir the flour into
the wet ingredients until it becomes hard
to use the spoon (at this point, you’ll have
a bit of a floury dough with flour still in
the bowl). Gently knead the rest of the flour
87
HOMEMADE PIZZA
into the dough. There’s no need to pizza on the hot baking stone (in the oven).
continue kneading the dough once it It’s helpful if you have an extra person
has formed a ball. available to help you pick up the parchment.
3. If you plan to use the dough 11. Bake the pizza for 12-15 minutes until the
immediately, proceed to step 4. If you crust is golden brown. Allow the pizza to rest
plan to use the dough in the future, for 5-10 minutes before slicing.
place the dough in a bag and store
in the fridge for up to 48 hours or in Notes:
the freezer for up to 3 months. Once
you’re ready to use the dough, proceed •• All-purpose or white whole wheat flour
to step 4. If frozen, defrost in the fridge may be used in place of the einkorn. If the
overnight before proceeding to step 4. dough is dry, add more water. When using
4. Rest the dough in a bowl covered an alternative flour, knead the dough for
with a towel at room temperature about 5 minutes in step 2. Kneading isn’t
for about 1 hour (up to all day if you necessary with einkorn.
make it in the morning). Drizzle the •• For a quick option, use store-bought pizza
dough with a small amount of olive dough or store-bought pizza sauce.
oil before covering. •• If you have a sourdough starter and prefer
to make sourdough pizza dough, make this
Make the Sauce & Cook the Pizza: sourdough pizza dough recipe from the
blog.
5. Preheat the oven to 475F. Place a large
baking stone, or two medium-size
baking stones, in the oven to preheat.
6. Make the pizza sauce by combining
the sauce ingredients in a medium-
size bowl (or just add the seasonings
directly to the can of tomatoes). Taste
and adjust seasonings as needed,
adding more salt if desired. Set aside.
7. Dust a large sheet of parchment paper
with einkorn flour. Transfer the dough
to the parchment paper.
8. Roll out the dough on the parchment
paper, using a rolling pin or pressing
the dough out from the center with
your hands. Einkorn pizza dough can
tear easily, so don’t roll it too thin.
9. Brush a small amount of olive oil over
the top of the dough. Add the desired
toppings over the dough: sauce, cheese,
veggies, meats, etc.
10. Carefully pick up the parchment
paper and place the parchment and
88
SATURDAY
89
FRITATTA
Yield: 8 slices
90
FRITATTA
3.
• Ingredients • In a 10-inch cast iron skillet, cook the bacon
over medium heat until crisp. Remove
the bacon and set aside, leaving about 1
•• 6 eggs tablespoon of fat in the skillet.
•• 1 teaspoon salt, divided 4. Add the diced potatoes and sprinkle with
•• 1/4 teaspoon black pepper 1/2 teaspoon salt and sauté until golden
•• 1 tablespoon chopped fresh rosemary brown, about 3-4 minutes. Add the onion
•• 4 slices of bacon, chopped and sauté until translucent and the potatoes
•• 1 1/2 cups diced yellow potatoes (no are slightly tender.
peeling necessary) 5. Drizzle the veggies with olive oil and add
•• 1/2 yellow onion, diced the garlic, sauté for 1 minute.
•• 1 tablespoon extra virgin olive oil 6. Stir in the bell pepper, mushrooms, kale or
•• 1 garlic clove, minced spinach. Saute for 3-4 minutes.
•• 1/2 green bell pepper, diced 7. Add the bacon back to the skillet, then pour
•• 1 cup sliced mushrooms (cremini or in the whisked eggs, making sure the eggs
button) spread evenly in the skillet.
•• 1 cup chopped kale (stems removed) 8. Transfer the skillet to the preheated oven
or whole baby spinach and bake for 13-15 minutes, or until the eggs
•• 1/4 cup grated Parmesan cheese are set. The eggs will continue to cook in the
•• 1/2 cup grated cheddar cheese next step.
9. When the eggs look firm, remove the skillet
from the oven and top the frittata with
• To Make • grated Parmesan and cheddar cheese. Switch
the oven to a low broil and return the skillet
to the oven.
10. Broil until the cheese bubbles, about 2-3
1. Whisk the eggs with 1/2 teaspoon salt, minutes.
pepper, and rosemary. 11. Slice and serve warm with toast, if desired.
2. Preheat the oven to 350F.
91
BREAKFAST BURRITOS
Yield: 10 burritos
(enjoy a few burritos for breakfast and stash the extra in the freezer for
breakfast next week)
92
BREAKFAST BURRITOS
• Ingredients • Drain the fat, then place the mixture in a

bowl and set aside.
2. In the same skillet, melt the butter. Whisk
•• 1 lb ground pork sausage the eggs and milk together. Add a few
•• 1 red bell pepper, chopped pinches of salt and pepper. Pour the eggs into
•• 1/2 yellow onion, chopped the skillet, allowing the sides to slightly set,
•• 3 tablespoons butter then use a spatula to lift the eggs and create
•• 12 eggs scrambled eggs. Remove the eggs from the
•• 1/4 cup whole milk heat once cooked.
•• 1 3/4 cups shredded cheddar cheese or 3. To assemble the burritos, place a few
10 slices of cheddar cheese tablespoons of shredded cheese (or 1 slice of
•• 10 8-inch flour tortillas (flour or cheese) in the center of each tortilla. Add
gluten-free tortillas. Warm gluten- eggs and sausage. Fold the sides toward the
free tortillas to make them pliable center of the tortilla and then roll into a tight
and easier to roll.) burrito.
•• 1 teaspoon salt, to taste 4. Enjoy burritos warm, allowing the extra
•• 1 teaspoon black pepper, to taste to cool. Once cool, wrap the extra burritos
in parchment paper or foil, then place in a
freezer-safe bag.
5. To reheat, place a frozen burrito in a warm
• To Make • oven (350F), toaster oven, or microwave
(about 1-2 minutes) until defrosted and
1. In a large skillet, over medium heat, warm.
brown the sausage for 5 minutes.
Make a well in the center of the skillet.
Add the bell pepper and onion and
stir to combine. Saute until the onions
are translucent (about 3-4 minutes).
93
BURGERS
Yield: 4 burgers (1/4 lb each)
94
BURGERS
• Ingredients • buns, place the buns on the grill, but away

from the direct heat, during the last few
minutes. If you’d like cheeseburgers, add a
Burgers: slice of cheddar cheese to each burger during
•• 1 lb ground beef the last couple of minutes of cooking.
•• salt 2. For the mushroom onion topping: Warm
•• black pepper the olive oil in a skillet, then add the sliced
mushrooms and onion slices. Sauté the
Mushroom Onion Topping: mushrooms and onions for 5-7 minutes,
•• 2 tablespoons extra virgin olive oil or until the onions are translucent and the
avocado oil mushrooms are tender. Sprinkle a pinch of
•• 1 cup sliced mushrooms (I prefer salt and pepper over the mushrooms and
cremini or mini portobellos but any onions.
variety will work.) 3. To build a burger: place a patty on the
•• 1 medium yellow onion, sliced toasted bun or on a plate for a fork and knife
•• 1 pinch salt and black pepper burger, with arugula or lettuce, mushrooms
and onions, etc. I also love to add a few slices
of avocado to this burger.
• To Make •
Alternatively, cook the burgers on the stove-
1. Heat a grill to 450F. Form the beef top in a skillet lightly greased with oil. Cook,
into 4 equal-size patties. Sprinkle the uncovered, on high heat.
patties on each side with salt and
pepper. Place the burgers on the grill.
Grill the burgers for 3-4 minutes on
each side, or until cooked to your
desired doneness. If you’d like toasted
95
CARROT FRIES
Yield: 4 servings
96
CARROT FRIES
•• 1 lb carrots 1. Preheat the oven to 425F. Line a
•• 1 tablespoon extra virgin olive rimmed baking sheet with parchment
oil (or enough oil to evenly coat paper. This is optional, but it makes
the carrots) clean up easier.
•• 1/2 teaspoon salt, to taste 2. Wash and peel the carrots and slice off
•• black pepper, to taste the tops.
3. Cut the carrots in half and then again
lengthwise into thirds. The carrots
should resemble “fries” once cut.
4. Place the carrots on the baking sheet.
5. Pour olive oil over the carrots. Toss the
carrots to evenly coat with oil.
6. Roast the carrots for about 30 minutes
or until slightly browned.
7. Serve warm with the burgers.
97
LUNCH SNACK TRAY

My favorite way to keep lunch simple during the summer,
or when home on the weekend, is with something called
the snack tray.
The snack tray is a great way to serve snack to multiple

children (or adults) at one time, clean out the fridge on
the weekend, or take a break from cooking.
To make a snack tray, you only need a few “snacky” type

foods. These foods are gathered together and then served
on a big cutting board or in a muffin pan.
Here are just a few ideas for what you can use to build a
snack tray for Saturday’s lunch...
Assorted cut veggies: Cucumbers, snap peas, bell peppers

or mini sweet peppers, cherry tomatoes, carrots, kohlrabi,
etc.
Assorted cut or whole fruit: Cantaloupe, berries,

watermelon, honeydew, grapes, avocado, cherries, etc.
Hummus: Serve plain hummus, or add variation by

blending up a cooked beet, cooked carrot, or roasted bell
pepper with the hummus.
Ranch Dip: Homemade ranch is always a favorite to enjoy

with cut veggies.
Pesto: Serve as a dip for veggies, crackers, pita, or toast.
98
Guacamole or salsa: Serve with cut veggies and tortilla
chips.
Broiled or grilled sourdough toasts: Brush sourdough

bread slices with olive oil and grill or broil until crisp.
Crackers, tortilla chips, pita bread, or muffins
Meats: Deli meat, prosciutto and other cured meats,

shredded chicken, grilled steak, chicken salad or tuna
salad or egg salad, or hard boiled eggs.
Cheese: Parmesan slices, fresh mozzarella balls, different

stinky cheeses (as my kids call them), cheddar, asiago,
manchego, soft cheese (like goat cheese), etc.
Honey for drizzling: Particularly if serving cheese.
Nuts or seeds: Try roasting nuts and seeds in the oven

at 325F until fragrant (about 15-20 minutes) or serving
raw. Hazelnuts, pumpkin seeds, almonds, cashews are
my favorite.
Olives or pickles: Serve various pitted olives, pickles, or

fermented veggies.
To make a snack tray, simply mix and match a few

options. Serve the snack tray with napkins or small plates.
This serving style encourages exploration in children

because they’re in charge of what they choose, and
the beautiful presentation scores some mega points.
Remember, we eat with our eyes first!
99
A snack tray allows your child to gain exposure to a

variety of foods. Exposure is about more than just tasting
a food. Exposure is also about finding, seeing, smelling,
feeling, chopping, and cooking food. And remember, a
child may need to be exposed to a food 10-15 times before
they’re willing to eat it.
If your child is picky about food right now, serve a snack

tray on the weekend. Let your child pick out a new fruit
or vegetable to add to the tray or a new cheese, meat, or
dip. Or, ask your child to help cut the veggies or make
a dip for the snack tray. This is a very non-threatening
way to present a new food or a food that your child has
been apprehensive about in the past.
A snack tray is also a great way to use up leftover food

from the week: leftover ranch dip, cut veggies, tuna
salad, etc. before shopping for a new week.
This style of serving food is also a great way to serve a

salad: build your own style. Put everything out and let
your family pick and choose how they build their own
salad.
100
Family Survival Weekly Meal Plan
by Kristin Marr, Live Simply
Copyright © 2021 Kristin Marr
This digital guide is licensed for your personal enjoyment only. It may not be sold or
given away. If you would like to share this book with another person, please send
them to livesimply.me. Thank you for respecting the author’s hard work.
Copyright Information
No part of this digital guide may be republished, or reproduced, in any form
without prior written consent of the author.
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FAMILY SURVIVAL

Dinner Taquitos with sour cream and salsa

Dinner Chicken Stir Fry

Dinner Homemade pizza, salad as optional side

Dinner Burgers and carrot fries

Mix & Match Lunch and Snack Ideas

VEGGIE FRUIT CRUNCH SNACK

Freezer Dry Goods Misc Notes

BLENDER ALMOND-OAT PANCAKES

ALMOND FLOUR WAFFLES

Prep Time: 20 minutes

• Ingredients • down on the chicken until it lies as flat

ROASTED GARLIC POTATOES

GO-TO GREEN SALAD

STRAWBERRY BANANA SMOOTHIE

INSTANT POT HARD BOILED EGGS

EASY SUNNY SIDE UP EGGS

• Ingredients • and cook for another 1-2 minutes, stirring

FLUFFY SCRAMBLED EGGS

PANCAKE OR WAFFLE SAMMIE

INSTANT POT MEATBALLS & SPAGHETTI

OVEN MEATBALLS AND SPAGHETTI

Prep Time: 20 minutes

Prep Time: 20 minutes

Prep Time: 15 minutes

INSTANT POT CHICKEN NOODLE SOUP

Prep Time: 20 minutes

Prep Time: 20 minutes

MANGO VITAMIN C SMOOTHIE

BLUEBERRY BANANA SMOOTHIE

INSTANT POT HARD BOILED EGGS

EASY SUNNY SIDE UP EGGS

• Ingredients • and cook for another 1-2 minutes, stirring

FLUFFY SCRAMBLED EGGS

CHICKEN STIR FRY

TUNA OR CHICKEN SALAD

• Ingredients • Pizza Topping Options:

• Ingredients • Drain the fat, then place the mixture in a

• Ingredients • buns, place the buns on the grill, but away

LUNCH SNACK TRAY

The snack tray is a great way to serve snack to multiple

To make a snack tray, you only need a few “snacky” type

Assorted cut veggies: Cucumbers, snap peas, bell peppers

Assorted cut or whole fruit: Cantaloupe, berries,

Hummus: Serve plain hummus, or add variation by

Ranch Dip: Homemade ranch is always a favorite to enjoy

Pesto: Serve as a dip for veggies, crackers, pita, or toast.

Broiled or grilled sourdough toasts: Brush sourdough

Crackers, tortilla chips, pita bread, or muffins

Meats: Deli meat, prosciutto and other cured meats,

Cheese: Parmesan slices, fresh mozzarella balls, different

Honey for drizzling: Particularly if serving cheese.

Nuts or seeds: Try roasting nuts and seeds in the oven

Olives or pickles: Serve various pitted olives, pickles, or

To make a snack tray, simply mix and match a few

This serving style encourages exploration in children

A snack tray allows your child to gain exposure to a

If your child is picky about food right now, serve a snack

A snack tray is also a great way to use up leftover food

This style of serving food is also a great way to serve a