Nila's meal prep

Today

Gentle prep

Ingredients for Nila’s week

A simple weekly prep board: 5 protein ingredients, 5 carb/energy ingredients, and 10 key nutrient ingredients for variety.

Macro + micro coverage

energyproteinironfatfibercalciumvitamin Avitamin Czinc

One new ingredient

Raginew suggestion + introduce once this week

Good porridge base; introduce with a familiar fruit.

graincarbproteincalciumiron

20-ingredient prep list

5 protein, 5 carb, 10 nutrients
proteinMoong dalpulse + protein + carb
proteinCurddairy + protein + fat
proteinEgg yolkprotein + protein + fat
proteinPeanutnut + protein + fat
proteinPaneerdairy + protein + fat
carb + energyRicegrain + carb + energy
carb + energyRagigrain + carb + protein
carb + energySweet potatovegetable + carb + vitamin A
carb + energyBananafruit + carb + potassium
carb + energyOatsgrain + carb + fiber
key nutrientAvocadofruit + fat + fiber
key nutrientCarrotvegetable + carb + vitamin A
key nutrientApplefruit + carb + fiber
key nutrientSpinachvegetable + fiber + iron
key nutrientPumpkinvegetable + carb + fiber
key nutrientBeetrootvegetable + carb + fiber
key nutrientCoconutfat + fat + fiber
key nutrientSesameseed + fat + protein
key nutrientAmlafruit + fiber + vitamin C
key nutrientPearfruit + carb + fiber

Ingredient shelves

20 synced

Iron + protein

Steady foods for growth and fullness.

Raginew suggestion + carb + energy

Good porridge base; introduce with a familiar fruit.

graincarbproteincalciumiron
Moong dalnot used yet + protein

Gentle protein option for khichdi or puree.

pulseproteincarbironfolate
Oatsnot used yet + carb + energy

Cook into a soft porridge with fruit or curd.

graincarbfiberironmagnesium
Spinachnot used yet + key nutrient

Use cooked puree in small amounts with dal or rice.

vegetablefiberironfolatevitamin A

Soft energy bases

Comfortable staples for porridge, mash, and khichdi.

Sweet potatonot used yet + carb + energy

Naturally sweet and easy to mash.

vegetablecarbvitamin Afiberpotassium
Banananot used yet + carb + energy

Reliable no-cook anchor food.

fruitcarbpotassiumfibervitamin B6
Carrotnot used yet + key nutrient

Steam well and mash with dal or rice.

vegetablecarbvitamin Afiber
Ricenot used yet + carb + energy

Simple base for khichdi and kanji.

graincarbenergy
Applenot used yet + key nutrient

Steam or stew until soft before mashing.

fruitcarbfibervitamin C
Pumpkinnot used yet + key nutrient

Steam well for a naturally sweet mash.

vegetablecarbfibervitamin Apotassium
Beetrootnot used yet + key nutrient

Cook until very soft and mix with a familiar base.

vegetablecarbfiberfolatepotassium
Pearnot used yet + key nutrient

Steam or stew for a gentle fruit option.

fruitcarbfibervitamin Cpotassium

Fruit & veg color

Gentle color, fiber, and everyday variety.

Avocadonot used yet + key nutrient

Soft healthy fat option when available.

fruitfatfibervitamin Epotassium
Amlanot used yet + key nutrient

Use a tiny cooked amount mixed into a familiar fruit.

fruitfibervitamin C

Creamy fats

Soft richness for texture and energy.

Coconutnot used yet + key nutrient

Use a little fresh coconut or coconut milk for richness.

fatfatfibermanganese

Allergen watch

Introduce separately and observe calmly.

Curdallergen watch + protein

Dairy allergen; introduce separately and observe.

dairyproteinfatcalciumB12
Egg yolkallergen watch + protein

Egg allergen; introduce on a calm day.

proteinproteinfatcholineiron
Peanutallergen watch + protein

Major allergen; use smooth thinned paste only when ready.

nutproteinfatvitamin Emagnesium
Paneerallergen watch + protein

Soft protein option; dairy allergen, so introduce separately.

dairyproteinfatcalciumB12
Sesameallergen watch + key nutrient

Use smooth thinned paste; introduce separately as an allergen.

seedfatproteincalciumiron

Allergen watch

No allergen meals logged yet.