Cooked-from-Scratch programs

Cooked-from-Scratch programs

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Overview

Cooked-from-Scratch programs require dedicated personnel (e.g., staff, volunteers, students, or a partnering organization) with the skills, time, space, and equipment in the school to prepare snacks or meals from scratch. This includes access to either a stovetop, oven, instant pressure cooker, or electric griddle. Life skills cooking classes, Foods classes, and Culinary Arts programs are also considered Cooked-from-Scratch programs.

Suggested meal and snack composition

Meal program

To ensure a variety of nutritious foods offered, a balanced Cooked-from-Scratch meal program ideally offers at least one choice from each of the three food categories from Canada’s food guide:

  • Vegetables and fruits
  • Grains
  • Protein

Snack program

To increase students’ opportunities to have a variety of nutrients, a snack program ideally offers two out of the following three food categories from Canada’s food guide:

  • Vegetables and fruits
  • Grains
  • Protein

Water should be readily available to students at all times. At meals and snacks, schools are encouraged to also offer a beverage that contains at least 25% Daily Value of calcium and is fortified with at least 10% Daily Value for Vitamin D. This can help children and teens meet their daily needs for calcium and vitamin D. Examples include:

  • Plain (unsweetened) milk (0-2% MF)
  • Plain (unsweetened) kefir (0-2% MF)
  • Plain (original) plant-based beverages (e.g., soy, almond, rice)

Where condiments are offered to accompany meals, it is best to offer them in small amounts and serve them on the side where possible.

Examples of Cooked-From-Scratch choices

  • Seasonal* Vegetables & Fruits such as:
    • Apple
    • Berries
    • Carrots, baby carrots
    • Cucumber, mini-cucumbers
    • Grape tomatoes
    • Nectarine
    • Pear
    • Plum
  • Other vegetables and fruit (frozen fruit, banana, oranges, grapes, snap peas, etc.)
  • Grated vegetables (carrots, beets, zucchini)
  • Leafy greens (lettuce, spinach, kale)
  • Cooked vegetables (carrots, zucchini, broccoli)
  • Canned fruits (packed in juice), e.g., fruit cups
  • Canned vegetable soup (with less than 15% Daily Value for sodium)
  • Fruit sauces (100% fruit with no added sugar, e.g., unsweetened applesauce)
  • Dried vegetables and fruits (100% fruit with no added sugar, e.g., dried apple rings)^
  • Cultural plant foods (e.g. seaweed, native berries and roots)**

*Visit buy BC’s Guide to local, seasonal foods to find out when produce is in season in B.C.
**For examples, see: https://www.fnha.ca/Documents/Traditional_Food_Fact_Sheets.pdf
^ Dried fruit can stick to teeth and cause dental cavities. Therefore if choosing dried fruit, ensure it is served with other foods.

  • Bagels
  • Baked Bannock
  • Bread
  • Bun
  • Cooked grains (oats, rice, quinoa, barley, bulgur, buckwheat, amaranth, millet)
  • Chapati
  • English muffins
  • Flatbread
  • Muffins made with whole grains (e.g., oats) or bran, and/or a fruit or vegetable*
  • Naan
  • Noodles (wheat, rice)
  • Pasta
  • Pancakes (made from whole grains)
  • Pitas
  • Pizza crust
  • Plain breakfast cereal (e.g., flakes of corn/bran, oat o’s, shredded wheat)
  • Plain (non-coated) cereal or granola bars made with whole grains
  • Plain crackers
  • Rice cakes
  • Tortillas wraps
  • Waffles (made from whole grains)
  • Gluten-free products when necessary

* For example, small blueberry bran muffin, oatmeal berry muffin, morning glory muffin

  • Beans (black, red), canned/dried
  • Bean spreads (e.g., black bean)
  • Canned fish or seafood
  • Cheese strings
  • Chicken, turkey (fresh/frozen)
  • Chickpeas, canned/dried
  • Cottage cheese
  • Edamame
  • Eggs (e.g., scrambled, hard-boiled)
  • Fish or seafood (fresh/frozen)
  • Game (moose, deer, etc.)*
  • Hard cheese (cheddar, mozzarella)
  • Hummus packs
  • Lentils, canned/dried
  • Lean beef or pork (fresh/frozen)
  • Lean ground meat or poultry (fresh/frozen)
  • Nuts, seeds, nut butters and seed butters**
  • Paneer
  • Tofu or tempeh
  • Yogurt or Greek yogurt

*Work with your local Environmental Health Officer
**Dependent on school food allergy policies

For meals: Mix and match to include one food from each of the 3 food categories.
For snacks: Mix and match to include one food from 2 of the 3 food categories when possible.

To learn more about B.C. foods and local food literacy in Feeding Futures, visit B.C. food and local food literacy (Government of B.C.)

Sample 4 week Cooked-From-Scratch breakfast plan

Monday

Tuesday

  • Bagel
  • Seed butter
  • Orange slices
  • Plain milk or fortified alternative

Wednesday

  • Oatmeal
  • Yogurt
  • Blueberries
  • Plain milk or fortified alternative

Thursday

Friday

Monday

  • Toast
  • Scrambled eggs
  • Orange slices
  • Plain milk or fortified alternative

Tuesday

Wednesday

  • Egg Bites
  • Toast
  • Cinnamon Apple slices
  • Plain milk or fortified alternative

Thursday

Friday

Monday

  • French Toast
  • Yogurt
  • Berry sauce
  • Plain milk or fortified alternative

Tuesday

  • Boiled eggs
  • Toast
  • Orange slices
  • Plain milk or fortified alternative

Wednesday

Thursday

Friday

  • Bagel
  • Baked beans
  • Cinnamon apple slices
  • Plain milk or fortified alternative

Monday

Tuesday

  • Boiled egg
  • Toast
  • Sliced fruit
  • Plain milk or fortified alternative

Wednesday

  • Whole grain cereal
  • Banana
  • Pumpkin seeds
  • Plain milk or fortified alternative

Thursday

  • Yogurt
  • Granola
  • Cut fruit
  • Plain milk or fortified alternative

Friday

Download PDF:

Cooked-from-Scratch Breakfast Plan

Sample 4 week Cooked-From-Scratch lunch plan

Monday

Tuesday

Wednesday

Thursday

Friday

Monday

Tuesday

Wednesday

Thursday

  • Taco Salad
  • Apple
  • Plain milk or fortified alternative

Friday

Monday

  • Stir-fried Noodles w/ veggies and tofu
  • Plain milk or fortified alternative

Tuesday

Wednesday

Thursday

Friday

Monday

Tuesday

  • Moose Stew
  • Bun
  • Apple
  • Plain milk or fortified alternative

Wednesday

Thursday

Friday

  • Bibimbap
  • Mandarin
  • Plain milk or fortified alternative

Download PDF:

Cooked-from-Scratch Lunch Plan

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