See what goes into your meals.

• Oats · 220 g (cooked) USDA source
• Banana · 100 g (raw) USDA source
• Cinnamon · 0.5 g (ready-to-eat) USDA source

Cook oats in water. Add sliced banana and cinnamon. Use certified gluten-free oats if appropriate. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

49.64 g

fat

3.68 g

choline

26.14 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Quinoa · 185 g (cooked) USDA source
• Berries · 80 g (raw) USDA source
• Pumpkin seeds · 15 g (ready-to-eat) USDA source

Rinse and cook quinoa. Top with washed berries and pumpkin seeds. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

53.2 g

fat

11.17 g

choline

56.8 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Sweet potato · 200 g (cooked) USDA source
• White beans · 100 g (cooked) USDA source
• Olive oil · 5 g (ready-to-eat) USDA source

Roast sweet potato until tender and serve with cooked white beans and olive oil. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

66.51 g

fat

5.65 g

choline

61.32 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Whole-grain bread · 70 g (ready-to-eat) USDA source
• Avocado · 60 g (raw) USDA source
• White beans · 80 g (cooked) USDA source

Wash avocado before cutting. Mash with cooked beans and serve on toast. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

55.09 g

fat

11.53 g

choline

55.64 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Eggs · 100 g (cooked) USDA source
• Whole-grain bread · 70 g (ready-to-eat) USDA source
• Tomato · 100 g (raw) USDA source

Cook eggs until both whites and yolks are firm. Wash tomatoes and serve with toast. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

34.91 g

fat

13.26 g

choline

319.54 mg

iodine

Not available

vitaminD

2.2 ug

vitaminB12

1.11 ug

• Pasteurized plain yogurt · 200 g (ready-to-eat) USDA source
• Berries · 80 g (raw) USDA source
• Oats · 120 g (cooked) USDA source

Use pasteurized yogurt, washed berries and cooked, cooled oats. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

40.07 g

fat

5.19 g

choline

44.08 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

1.12 ug

• Tofu · 150 g (raw) USDA source
• Spinach · 80 g (cooked) USDA source
• Potato · 150 g (cooked) USDA source

Cook tofu and washed spinach thoroughly. Serve with roasted potato. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

39 g

fat

6.66 g

choline

80.11 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Lentils · 180 g (cooked) USDA source
• Carrot · 80 g (cooked) USDA source
• Potato · 150 g (cooked) USDA source
• Olive oil · 5 g (ready-to-eat) USDA source

Simmer rinsed lentils and chopped vegetables in water until cooked through. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

74.54 g

fat

6.02 g

choline

88.12 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Chickpeas · 160 g (cooked) USDA source
• Brown rice · 180 g (cooked) USDA source
• Broccoli · 100 g (cooked) USDA source
• Olive oil · 5 g (ready-to-eat) USDA source

Cook rice and broccoli; combine with cooked chickpeas and olive oil. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

97.1 g

fat

11.3 g

choline

125.16 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• White beans · 180 g (cooked) USDA source
• Sweet potato · 180 g (cooked) USDA source
• Carrot · 80 g (cooked) USDA source

Simmer cooked beans and vegetables until the sweet potato is tender. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

89.02 g

fat

1.04 g

choline

93.8 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Quinoa · 185 g (cooked) USDA source
• Chickpeas · 150 g (cooked) USDA source
• Zucchini · 100 g (cooked) USDA source
• Olive oil · 5 g (ready-to-eat) USDA source

Cook quinoa and roast washed zucchini. Add cooked chickpeas. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

83.23 g

fat

12.8 g

choline

116.17 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Lentils · 180 g (cooked) USDA source
• Brown rice · 150 g (cooked) USDA source
• Carrot · 80 g (cooked) USDA source
• Pumpkin seeds · 15 g (ready-to-eat) USDA source

Cook rice and lentils thoroughly, add cooked carrot and pumpkin seeds. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

83.39 g

fat

9.64 g

choline

89.15 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Whole-grain pasta · 180 g (cooked) USDA source
• White beans · 150 g (cooked) USDA source
• Tomato · 100 g (raw) USDA source
• Olive oil · 5 g (ready-to-eat) USDA source

Cook pasta and heat cooked beans in a tomato sauce until steaming. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

95.65 g

fat

8.8 g

choline

71.07 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Tofu · 180 g (raw) USDA source
• Broccoli · 120 g (cooked) USDA source
• Brown rice · 180 g (cooked) USDA source

Cook tofu and broccoli thoroughly and serve with cooked rice. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

59.79 g

fat

9.74 g

choline

115.26 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Eggs · 100 g (cooked) USDA source
• Brown rice · 180 g (cooked) USDA source
• Carrot · 80 g (cooked) USDA source
• Olive oil · 5 g (ready-to-eat) USDA source

Use freshly cooked rice and chopped fully hard-boiled eggs. Heat with cooked carrots and olive oil until steaming. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

53.74 g

fat

17.5 g

choline

317.42 mg

iodine

Not available

vitaminD

2.2 ug

vitaminB12

1.11 ug

• Chicken · 120 g (cooked) USDA source
• Potato · 200 g (cooked) USDA source
• Broccoli · 120 g (cooked) USDA source
• Olive oil · 5 g (ready-to-eat) USDA source

Cook chicken to 165°F (74°C). Serve with roasted potato and cooked broccoli. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

50.92 g

fat

10.04 g

choline

180.1 mg

iodine

Not available

vitaminD

0.12 ug

vitaminB12

0.41 ug

• Turkey · 120 g (cooked) USDA source
• Brown rice · 180 g (cooked) USDA source
• Zucchini · 120 g (cooked) USDA source

Cook turkey to 165°F (74°C). Serve with cooked rice and vegetables. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

49.27 g

fat

4.67 g

choline

129.12 mg

iodine

Not available

vitaminD

0.36 ug

vitaminB12

0.47 ug

• Salmon · 113 g (cooked) USDA source
• Quinoa · 185 g (cooked) USDA source
• Broccoli · 120 g (cooked) USDA source

Cook salmon to 145°F (63°C), or until opaque and easily flaked. Serve with quinoa and broccoli. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

48.02 g

fat

18 g

choline

192.94 mg

iodine

Not available

vitaminD

14.8 ug

vitaminB12

3.16 ug

• Pear · 160 g (raw) USDA source
• Pumpkin seeds · 15 g (ready-to-eat) USDA source

Wash and cut the pear; add pumpkin seeds if tolerated. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

26.57 g

fat

7.58 g

choline

17.61 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Banana · 100 g (raw) USDA source
• Oats · 80 g (cooked) USDA source

Mash banana with already cooked oats. Bake until heated through; these soft oat bites use cooked-oat quantities. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

32.44 g

fat

1.55 g

choline

15.72 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Apple · 150 g (raw) USDA source
• Chickpeas · 80 g (cooked) USDA source

Wash and slice the apple. Serve alongside thoroughly cooked chickpeas. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

42.65 g

fat

2.33 g

choline

39.34 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Apple · 150 g (raw) USDA source
• Almond butter · 20 g (ready-to-eat) USDA source

Wash and slice apple and serve with almond butter. Check the label for allergens. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

24.48 g

fat

11.36 g

choline

15.52 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0 ug

• Pasteurized plain yogurt · 170 g (ready-to-eat) USDA source
• Berries · 80 g (raw) USDA source

Use pasteurized yogurt and washed berries. Quantities refer to the recorded edible raw/cooked state. One suggested serving; adjust portions with your care team.

carbohydrate

23.56 g

fat

2.9 g

choline

30.64 mg

iodine

Not available

vitaminD

0 ug

vitaminB12

0.95 ug