7-day Healthy Meal Planning Guide for 6 to 24 month old children

One-week menu and recipes for 1 to 2 old young children

Parent-child menus

Young children of 1 to 2 years old can start sharing food with their family. This not only helps young children to adapt to the family's diet, it also saves time for busy parents.

 

Breakfast

Morning tea

Lunch

Afternoon tea

Young child’s dinner

Family’s dinner

Evening snack

Monday

Eggs with bread and milk

Apple slices

Steamed egg with mushroom
& tofu (served with choy sum
& rice)

Milk

Grass carp & Chinese spinach leaves with rice

Steamed grass carp and
stir-fried
Chinese spinach leaves

Fruit (or milk if needed)

Tuesday

Strawberry
& milk with cornflakes

Orange slices

Winter melon, lentil & minced pork soup, served with rice

Raisin bread and cheese slices

Zucchini, carrot & beef with rice

Pan-fried beef rolls with zucchini, carrot
& beef

Fruit (or milk if needed)

Wednesday

Egg & sweet corn congee

Papaya sticks with yoghurt

Tomato, tofu & fish with rice & soup

Seasonal fruits and milk

Choy sum & chicken with brown rice

Stir-fried choy sum & chicken and brown rice and hairy melon, vermicelli, dried shrimp stew

Fruit (or milk if needed)

Thursday

Brown bread and boiled egg

Peach cubes and milk

Chicken & bell peppers with rice

Peanut & cowpea soup

Shrimp & broccoli "Risotto"

Stir-fried shrimp & broccoli and potato, carrot & pork stew

Fruit (or milk if needed)

Friday

Raisin bread and milk

Fresh fruit cup with yoghurt

Rice noodles in soup with spinach, tofu & pork

Cheese sandwich

Pan-fried
salmon with cauliflower & shell pasta in pumpkin
sauce

Pan-fried salmon with cauliflower & shell pasta in pumpkin sauce

Fruit (or milk if needed)

Saturday

Banana & cornflakes with milk

Water- melon cubes and milk

Choy sum & pork udon in soup

Seaweed & mung bean sweet soup cabbage

Steamed pork with oats & Chinese wolfberry, cabbage in rice

Steamed pork with oats & Chinese wolfberry  and stir-fried cabbage

Fruit (or milk if needed)

Sunday

Butter roll and milk

Sweet potato sticks

Tomato & mixed beans spiral pasta

Seasonal fruits and yoghurt

Beef stew with mushroom, beancurd sticks &
vermicelli and brown rice & bok choy

Beef stew with mushroom, beancurd sticks
& vermicelli and brown rice
& bok choy

Fruit (or milk if needed)

Useful tips: Serve fruit at lunch and dinner

Pan-fried salmon with cauliflower and shell pasta in pumpkin sauce

Ingredients

Pan-fried salmon with cauliflower and shell pasta in pumpkin sauce

  • Half bowl pumpkin (skin and seeds removed,  cut into pieces)
  • Two cauliflower florets
  • Two slices salmon (about two tbsps)
  • Two third bowl water
  • One teaspoon cornstarch
  • Half to one bowl shell pasta (cooked)

Method

  • Step 1: Steam pumpkin pieces and cauliflower  florets until soft. Chop cauliflower into one cm cubes. Mash pumpkin. Set aside.
  • Step 2: Heat oil in a pan, pan-fry salmon until golden on both sides. Break the fish into pieces with  a spoon. Set aside.
  • Step 3: To make pumpkin sauce:
    • (1) Cook mashed pumpkin with some water;
    • (2) In a bowl, combine cornstarch with two third bowl of water, mix well;
    • (3) Add cornstarch mixture to pumpkin. Cook until thickened. Set aside. Keep stirring.
  • Step 4: Put cooked shell pasta in a bowl. Add salmon pieces and cauliflower,  pour pumpkin  sauce and serve.
  • Step 5: You may also add a few drops of lemon juice to reduce the fishy taste.

Healthy eating tips

  • Serving sauce or soup made with  mashed vegetables helps increase babies' vegetable intake. Tomatoes, bell peppers, spinach and green peas are good choices too. Add some milk or yoghurt to create a smoother texture.

Cooking Tips

  • Instead of pan-frying,  you can steam the fish. In addition to salmon, sole fillet and golden thread fish are also good alternatives.

Key point

  • Pour in cornstarch mixture to thicken the pumpkin sauce.

Rice noodles in soup with spinach, tofu and pork

Rice noodles in soup with spinach, tofu and pork

Ingredients (four servings)

Family's dish-Rice noodles in soup with spinach, tofu & pork:

  • Half catty spinach
  • One block tofu
  • Two taels pork (sliced)
  • Four bowls water

Marinade:

  • One teaspoon soy sauce
  • Half teaspoon sugar
  • One teaspoon cornstarch

Seasoning:

  • One third teaspoon salt
  • One teaspoon cooking oil

Child's dish:

  • One bowl rice noodles (cooked and cut into two to five cm pieces)

Method

  • Step 1: Slice the pork. Mix pork slices with marinade. Set aside.
  • Step 2: Remove spinach roots. Rinse and soak in water for one hour. Blanch for one minute. Drain and set aside.
  • Step 3: Add oil and salt into boiling water. Add spinach, tofu and pork slices. Cook until the pork is done.

Child's dish - Rice noodles in soup with spinach, tofu & pork:

  • Step 1: Take one fourth portion of spinach, tofu and pork from (3) for child's dish. Cut spinach and pork into pieces(A).
  • Step 2: Add 1 bowl of soup from (3). Mix with cooked rice noodles and (A) bring it to boil. Serve.

Nutrition tips

  • Fresh tofu and pre-packed ones with  E516 as ingredient stated in the food label are rich in calcium,  as calcium sulfate is used as the solidifying agent.
  • Dark green leafy vegetables are rich in calcium. Compared to spinach and Chinese spinach, the calcium in bok choi, choi sum, kale and mustard green, is more easily absorbed.
  • It is a myth  that eating spinach and tofu together causes kidney  stones. There is no medical evidence for this. You may safely enjoy spinach with tofu.

Steamed egg with mushroom and tofu (served with choy sum and rice)

Steamed egg with mushroom and tofu (served with choy sum and rice)

Ingredients (4 servings)

  • Four fresh shiitake mushrooms
  • One block tofu (cut into 1 cm cubes)
  • Two eggs
  • Half bowl water

Baby's dish:

  • Half bowl soft rice
  • Two to four tablespoons choy sum

Method

  • Step 1: Blanch fresh shiitake mushrooms for one minute. Drain and dice into half to one cm cubes.
  • Step 2: Whisk  eggs and add water. Mix well. Pour into a porcelain or metal dish that is suitable for steaming.
  • Step 3: Add shiitake mushrooms and tofu cubes evenly into the egg mixture.  Steam for eight to ten minutes. Serve.
  • Step 4: Take ¼ of the steamed egg as the child's  meal. Serve  with vegetables and ½ a bowl of rice.

Healthy eating tips

  • Babies over 1 year old can share family dishes with  a soft texture. Take a portion from the family's daily vegetable dish, cut it into pieces and mix it with rice for your baby. Some babies like to have vegetable pieces served separately. This helps increase baby's vegetable intake. Pumpkin, broccoli and sweet corn are also suitable for making vegetable rice.
  • Adding Chinese parsley, shiitake mushrooms, onion, chives, celery and basil to a dish can boost the natural flavor and reduce the use of salt, allowing the whole family to enjoy healthier diets.

Key point

  • Put a chopstick  between the pot and the lid so that bubbles can be prevented on the steamed egg.

Shrimp and broccoli "Risotto"

Shrimp and broccoli "Risotto"

Ingredients (four servings)

Family's dish - Stir-fried shrimps & broccoli:

  • Twelve fresh or frozen shrimps
  • Two broccoli
  • Two teaspoons cooking  oil
  • A small amount of water

Marinade:

  • Half teaspoon sugar
  • One teaspoon soy sauce
  • One teaspoon cornstarch

 

Seasoning:

  • One teaspoon minced ginger
  • One third teaspoon salt

Child's dish:

  • Half bowl soft rice

Method

  • Step 1: Remove the intestines from the shrimps. Rinse and pat it dry. Mix with marinade and set aside.
  • Step 2: Soak the broccoli in water for one hour. Blanch for 1 minute. Set aside.
  • Step 3: Heat the oil in a pan. Add ginger. Stir in the shrimp and then the broccoli.  Season with salt and stir-fry until done.

Child's dish—Shrimp & broccoli "Risotto":

  • Step 1: Take one fourth portion of (3). Cut the shrimps and broccoli into small pieces.
  • Step 2: In a pan, bring cooked rice and two to three tablespoons of water to a boil. Stir in the broccoli  and shrimp pieces. Cook until  the rice becomes soft and creamy. Serve.

Nutrition tips:

  • Zinc is an essential mineral for growth. Foods that contain zinc include meat, fish, eggs, shellfish (e.g. shrimp),  dried beans (e.g. red kidney  beans) and nuts. A balanced diet ensures adequate zinc intake.

Cooking tips

  • Risotto has a creamy texture. Adding  chopped bell peppers or frozen mixed vegetables will make the risotto look more colourful and attractive.

Key point

  • Remove the intestines from the shrimps.

Tomato and mixed bean spiral pasta

Tomato and mixed bean spiral pasta

Ingredients

  • Three tablespoons canned mixed beans (chick  peas, kidney  beans)
  • Half piece tomato
  • Two tablespoons onions (diced)
  • One to one and a half bowls spiral pasta (cooked)
  • Half teaspoon garlic (chopped)
  • One teaspoon cooking oil

Ingredients for the sauce:

  • One tablespoon ketchup
  • One third teaspoon sugar
  • One teaspoon corn starch
  • Half bowl water

Method

  • Step 1: Cut cooked spiral pasta into thirds with scissors. Put it into boiling water and cook for 10 to 15 minutes until soft. Drain.
  • Step 2: Blanch tomato in boiling water for 1 minute. Remove the skin and dice.
  • Step 3: Cook the beans in boiling  water until  soft and then drain. Mash beans into pieces.
  • Step 4: Heat the oil and add garlic. Stir onions, tomato and beans. Add sauce and cook. When the sauce becomes thick,  stir in pasta and mix well. Serve.

Nutrition tips

  • Beans and legumes are good nutrient sources. They provide protein, vitamin  B, iron, zinc and other minerals that our bodies need. They are also rich in dietary fibre.

Healthy eating tips

  • After  they are one year old, babies are generally able to chew better. They can share food from the family dining table. This allows them more food choices at meal time.

Strawberry and milk with cornflakes

Strawberry and milk  with cornflakes

Ingredients

  • Two to three strawberries
  • Half bowl cornflakes (original flavor)
  • Two third cup whole fat milk (1 measuring cup = 240ml)

Method

  • Step 1: Add cornflakes and milk to a bowl. Soak for around 3 minutes until soft.
  • Step 2: Rinse and cut the strawberries into pieces. Mix with cornflakes and milk. Serve.

Nutrition tips

  • Most breakfast cereals such as cornflakes and oatmeal have iron added. They can be a good source of iron for babies who consume little meat. Eating cornflakes together with vitamin C rich-fruit,  such as kiwifruits, strawberries and oranges, helps to facilitate the absorption of iron.
  • Like other processed foods, the salt (sodium)  content of cornflakes is higher than that of natural food. Many breakfast cereals targeted at young children are high in sugar. It is better to choose "original" flavours as they contain less sugar. Read the nutrient labels for lower sugar and sodium options.

Peanut and cowpea soup (snack)

Peanut and cowpea soup (snack)

Ingredients

  • One tael peanuts
  • Two taels cowpeas
  • Six taels lean pork
  • Two small pieces dried mandarin peel (optional)
  • Four pieces dried dates (optional)
  • Eight to ten bowls water (1 bowl = 240ml)

Seasoning

  • A pinch of salt

Method

  • Step 1: Soak peanuts and cowpeas in warm water for one hour.
  • Step 2: Blanch the lean pork to remove the blood.
  • Step 3: Boil water and add all the ingredients. Bring back to a boil. Turn down to low-to-medium  heat and simmer for two hours.
  • Step 4: Take one bowl of soup for baby's dish. Mash the peanuts and cowpeas with  a fork. Serve.
  • Step 5: For a family  dish, season with  salt and serve.

Cooking tips

  • Peanuts can be replaced by doubling  the amount of cowpeas.
  • Chicken skin consists mainly of fat. Replacing chicken feet with lean pork retains the original flavor of the soup while cutting down the amount of saturated fat, which is bad for our heart.

Seaweed and mung bean sweet soup (snack)

Seaweed and mung bean sweet soup (snack)

Ingredients (6 servings)

  • One bowl (200g) mung beans
  • Half piece (20g) dried kelp
  • One piece dried mandarin peel (optional)
  • One small bunch fragrant herbs (optional), appropriate quantity of rock sugar
  • Eight to ten bowls water

Method

  • Step 1: Soak the mung beans overnight.
  • Step 2: Soak the dried mandarin peel in hot water for one hour. Scrape the inner surface to remove the pulp.
  • Step 3: Wash the kelp and soak in water for hours. Cut into pieces. Set aside.
  • Step 4: In a large pot, boil the water. Add the mung beans and the mandarin peel. Cook over high heat for ten minutes. Simmer at low-to-medium  heat until  the beans have softened for about one to one and a half hour. Add kelp and herbs. Cook for another twenty minutes.
  • Step 5: Add rock sugar and serve

Nutrition tips

  • Chinese desserts (such as lotus seed red bean soup, sesame dessert soup and white fungus papaya dessert soup) use a wide variety of healthy ingredients, and are generally healthier and more nutritious  than western desserts.
  • This dessert provides babies with protein, vitamin  B, iron, zinc, iodine as well as dietary fibre.

Cooking tips

  • Dried kelp is available at grocery stores and supermarkets. It can also be used in savory soups.

Key point

  • Scrape the inner surface to remove the pulp.
(Content revised 08/2017)