Audit actual labels after excluding soy and sesame ingredients

Use a complete five-dinner reference menu with soy and sesame ingredient exclusions, then make separate decisions about the actual products and kitchen handling. The reference check does not certify a meal or a package as allergy-safe.

This worked example starts 2026-10-26 and makes 2 cooking servings at each dinner. Its stock and package sizes are examples. Enter your own quantities, dates, labels and equipment before using the plan.

Carry out the task

Keep soy and sesame reference exclusions selected and read all five recipes, including the known compound ingredients in bread-like products.
List each actual packaged product, its identity and the current label; leave unverified fields blank rather than assigning a pass.
Read the full ingredient list and any Contains statement, and record the exact relevant declaration in your own audit.
Record advisory cross-contact wording separately; obtain suitable information for unresolved products and apply the household’s established handling requirements.
Confirm the products before shared roasting or other cooking; keep preparation dates and raw, cooked and cold components associated with their own instructions.
Choose a suitable confirmed product or a complete matching replacement recipe where needed, then rebuild the shopping list if quantities or dishes change.
Review the whole menu, product decisions and kitchen handling record together; retain unresolved items for action without certifying the meals allergy-safe.

See what the reference check has decided

This starting menu contains lemon chickpea couscous, lemon pea rice pot, roast vegetable pasta, lemon bean wraps, and lentil cabbage soup. The settings exclude soy and sesame tags from the planner’s reference ingredients, including their known compound ingredients. Tofu, soy sauce and tahini are not ingredients in these five recipes. The check has evaluated that reference composition; it has not read a particular bag of couscous, tortilla package or can in your kitchen.

Use three separate records: the reference recipe decision, the actual product-label decision, and the kitchen handling decision. A complete shopping list gives the products to investigate and the quantities to buy. It does not provide the missing brand, ingredients, allergen declaration or manufacturing information. Keep an unknown field visibly unresolved until you have the actual information needed for your household’s established allergy requirements.

Read the actual product rather than its category

FDA guidance explains that major allergens may be identified in the ingredient list or in a separate Contains statement. Read the full ingredients as well as any Contains statement on the product you will use. An absent Contains heading by itself is not a completed check. Record the product identity and what the current package says, rather than copying a result from a different flavor, size or previous purchase.

Pay particular attention to Thursday’s tortillas. The reference composition is wheat, water, oil and salt, but an actual tortilla can have a different formula. Monday’s couscous, Wednesday’s pasta, canned beans and tomatoes, frozen peas, bottled lemon juice, oil and seasonings also need their own actual-product decisions. This is a soy-and-sesame reference exclusion, not a claim about all allergens: the menu still includes reference wheat ingredients. Check every allergen relevant to the person who will eat the food.

Make cross-contact a separate decision

FDA describes allergen cross-contact as inadvertent introduction of an allergen into food. Its guidance also explains that precautionary advisory statements such as may contain are voluntary. From that, this workbook treats absence of an advisory warning as insufficient evidence to declare a product safe. That is a decision rule for this audit, not a claim that every unmarked product has the same risk.

Record any advisory wording separately from the ingredient declaration. If the package is missing, a decanted jar is unidentified, or manufacturing information remains unresolved, pause that product’s use for this menu while obtaining suitable product information or choosing an appropriately confirmed alternative. Do not translate unknown into pass. Follow the household’s established allergy instructions for shared utensils, preparation surfaces, storage and serving; this worksheet does not determine an individual’s tolerance.

Carry the decisions into all five dinners

For Monday and Wednesday, the shared roast is a labelled component with separate dinner shares, not permission to combine unchecked products into a larger batch. Check the actual oil and seasoning products before the shared preparation. Keep the full recipe’s preparation date, storage method and finish instructions with each share. Changing an allergen decision later does not restart a stored component’s clock or remove an ingredient already added.

Tuesday’s peas, rice, onion and lemon use their own confirmed products and the fresh rice-pot method. Wednesday’s pasta retains its separate packet instructions and boiling water. Thursday uses the lemon bean filling rather than a yogurt sauce; confirm the actual wraps before heating or assembly. Friday’s lentil cabbage soup uses its own lentils, vegetables, oil and seasoning. Check soup ingredients before cooking instead of assuming that a final simmer resolves a label concern.

Respond to a failed or unresolved check concretely

If a product’s ingredients conflict with the intended exclusions, choose a product whose information meets the household’s requirements or revise the full dinner. Do not simply remove a listed ingredient and call the remaining dish equivalent. A replacement recipe must also satisfy the reference exclusions, and its different quantities require a rebuilt shopping list. A same-category product with the same usable quantity can still require different cooking directions and a fresh label audit.

The tortilla shopping example needs four pieces and rounds to an example eight-piece package, leaving four planned pieces. Those quantities say nothing about label suitability or the actual package count. Record the chosen package’s count and instructions, then update the calculation if needed. Finish when each intended product and handling step has an explicit decision and the complete menu reflects those choices. Keep the audit date and unresolved questions visible. No completed row certifies an allergy-safe kitchen, food product or dinner.

Check the worked quantity

Reference menu quantity only: Thursday needs four tortillas for two servings. With no pantry credit and an example eight-piece package, purchase eight and leave four planned pieces. This arithmetic does not confirm the formula, label or cross-contact suitability of an actual tortilla product.

Example ingredient balance
Ingredient	Needed	Example stock used	Net to find or buy	Example purchase	Unassigned balance
Plain flour tortillas	4 pieces	0 pieces	4 pieces	8 pieces	4 pieces

Need and stock must use the same food state: cooked. A cooked weight, can’s gross weight or finished sauce is not a second raw-stock credit. Purchase sizes are editable examples and do not show shop availability or price.

Keep a task record

The supplied rows are examples or fields to complete. They do not confirm an actual label check, food temperature, preparation time or household handoff.

View the record included in the CSV

Task-specific example record
Recipe or use	Reference decision	Status / next action
Monday couscous	Reference soy and sesame exclusions applied	Pending actual product and handling review
Shared roast oil and seasonings	Used in Monday and Wednesday shares	Check before combining the batch
Tuesday peas and lemon product	Reference exclusions applied	Pending actual product and handling review
Wednesday pasta and canned tomatoes	Reference exclusions applied; reference pasta includes wheat	Read current actual products
Thursday tortillas	Reference wheat, water, oil and salt; actual formulas vary	Four needed; example eight-piece pack is quantity only
Thursday white beans	Reference exclusions applied	Pending actual product and handling review
Friday lentils and seasonings	Reference exclusions applied	Pending actual product and handling review
Other packaged products in full shopping CSV	Check every actual item used	Add rows until all actual products are covered
Preparation and serving area	Household handling requirements apply	Record unresolved shared-equipment questions

The complete five-dinner menu

2026-10-26: Lemon chickpea couscous

2 cooking servings · Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.

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Ingredients and complete method for 2 servings

Scaled ingredients for Lemon chickpea couscous
Ingredient	Amount	State
Couscous	160g	dry
Chickpeas	240g	drained
Zucchini	300g	raw
Carrots	150g	raw
Onions	100g	raw
Olive oil	20ml	raw
Lemon juice	20ml	raw
Salt	3g	dry
Black pepper	1g	dry
Recipe water	200ml	raw

Heat the oven to 200°C. Cut 300g zucchini into 2cm chunks, 150g carrots into 1cm pieces and 100g onions into 2cm wedges. Toss with 20ml olive oil, two-thirds of 3g salt and 1g black pepper. Spread in one layer and roast for 25–30 minutes, turning halfway, until the carrot yields to a fork and the edges brown. If the zucchini releases a puddle, spread onto another tray and continue roasting. For the shared-prep path use only this dinner’s labelled roast share, reheated to 74°C; skip this fresh roasting step.
While the vegetables roast, cook this component on the stove. Bring 200ml recipe water to a boil in a saucepan. Stir in 160g couscous, cover and remove from the heat for 5 minutes; fluff with a fork. Check the packet liquid ratio before cooking and record any adjustment. If grains remain hard, sprinkle in a little boiling processing water and cover for 2 minutes more.
While the vegetables roast, cook this component on the stove. Warm 240g chickpeas in a saucepan with 10–20ml processing water per two servings over medium-low heat for 5 minutes, stirring until steaming. Stir in 20ml lemon juice and the remaining third of the measured salt.
Spoon couscous into bowls and add the chickpeas and this dinner’s entire roast share. Each fresh recipe makes one dinner; a shared batch has separately labelled shares for its other dinners.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

2026-10-27: Lemon pea rice pot

2 cooking servings · Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.

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Ingredients and complete method for 2 servings

Scaled ingredients for Lemon pea rice pot
Ingredient	Amount	State
Rice	160g	dry
Peas	200g	frozen
Onions	100g	raw
Lemon juice	20ml	raw
Olive oil	15ml	raw
Salt	3g	dry
Black pepper	1g	dry
Recipe water	350ml	raw

Cut 100g onions into 5mm dice. Heat 15ml olive oil in a fitted-lid pot over medium-low heat and soften onion for 3 minutes. Rinse 160g rice, drain and stir it through the onion for 1 minute.
Add 350ml recipe water, 3g salt and 1g black pepper, checking the rice packet ratio before cooking. Bring to a boil, cover and reduce to low for 12–15 minutes until most liquid is absorbed and rice has only a small firm centre.
Scatter 200g peas over the rice, cover and cook for 5–7 minutes until peas are tender and rice is cooked through. If rice is dry but hard, add a little boiling processing water at the edge and cook covered for another 3 minutes. Rest off the heat for 5 minutes.
Fluff gently with a fork and stir through 20ml lemon juice. Divide into bowls while hot.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits. For this planner, refrigerate cooked rice for at most 24 hours or freeze promptly on the preparation day after rapid cooling in shallow containers. This 24-hour rice limit is a conservative product choice, not a USDA-specific rice rule. Reheat the cooked portion evenly to 74°C with a thermometer.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

2026-10-28: Roast vegetable pasta

2 cooking servings · Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.

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Ingredients and complete method for 2 servings

Scaled ingredients for Roast vegetable pasta
Ingredient	Amount	State
Pasta	160g	dry
Canned tomatoes	400g	canned
Zucchini	300g	raw
Carrots	150g	raw
Onions	100g	raw
Olive oil	20ml	raw
Salt	3g	dry
Black pepper	1g	dry
Recipe water	100ml	raw

Heat the oven to 200°C. Cut 300g zucchini into 2cm pieces, 150g carrots into 1cm pieces and 100g onions into 2cm wedges. Toss with 20ml olive oil, two-thirds of 3g salt and 1g black pepper. Roast in one layer for 25–30 minutes, turning once, until carrots are tender and vegetable edges brown. Split crowded trays if vegetables steam. For shared preparation, skip this step and use only the labelled roast share for this dinner.
Simmer 400g canned tomatoes with 100ml recipe water and the remaining third of the measured salt over medium-low heat for 8–10 minutes, stirring until a spoon leaves a brief track. Add the roast share; if previously cooked and chilled, heat evenly to 74°C with a thermometer. Loosen a thick sauce with a little processing water.
Start the pasta water while the roast finishes, using a separate pot from the tomato sauce. Boil about 2L processing water per two servings in a large pot. Add 160g pasta and cook for 8–12 minutes or the packet time, stirring early to prevent sticking. Taste a piece: the centre should be firm but no longer hard. Drain, retaining a little cooking water.
Toss the pasta with the vegetable sauce over low heat for 1 minute. Add a spoonful of retained cooking water if the sauce clumps, then serve immediately.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

2026-10-29: Lemon bean wraps

2 cooking servings · Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.

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Ingredients and complete method for 2 servings

Scaled ingredients for Lemon bean wraps
Ingredient	Amount	State
Plain flour tortillas	4 pieces	cooked
White beans	240g	drained
Cabbage	200g	raw
Carrots	150g	raw
Lemon juice	20ml	raw
Olive oil	10ml	raw
Salt	3g	dry
Black pepper	1g	dry

Drain 240g white beans. Mash half with 20ml lemon juice, 3g salt and 1g black pepper; leave the other half whole for texture. The mash should hold together on a spoon rather than run.
Heat 10ml olive oil in a skillet over medium-low heat. Add all the mashed and whole beans and cook for 5 minutes, stirring until steaming. If too stiff to spread, stir in a little processing water; if loose, cook uncovered briefly.
Wash and dry 200g cabbage, then shred into 2mm ribbons. Grate 150g carrots coarsely. Warm 4 pieces plain flour tortillas in a dry pan for 20–30 seconds on each side until supple; check the actual brand ingredients.
Divide the bean filling and raw vegetables evenly between the warm tortillas. Fold in the sides and roll; add the crunchy vegetables just before serving so they stay crisp.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

2026-10-30: Lentil cabbage soup

2 cooking servings · Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.

Open this recipe

Ingredients and complete method for 2 servings

Scaled ingredients for Lentil cabbage soup
Ingredient	Amount	State
Red lentils	160g	dry
Cabbage	300g	raw
Carrots	200g	raw
Onions	100g	raw
Potatoes	200g	raw
Olive oil	15ml	raw
Salt	3g	dry
Black pepper	1g	dry
Recipe water	900ml	raw

Sort and rinse 160g red lentils. Cut 200g carrots and 200g potatoes into 1cm cubes, 100g onions into 5mm dice and 300g cabbage into 5mm ribbons. Heat 15ml olive oil in a large pot over medium heat and soften onion and carrot for 5 minutes.
Add lentils, potatoes and 900ml recipe water. Bring to a boil, partly cover and simmer over low heat for 20–30 minutes, stirring occasionally, until lentils break down and potatoes are fork-tender. If the base catches, lower the heat and add a little hot processing water.
Add cabbage, 3g salt and 1g black pepper; simmer for 5–8 minutes until the thickest cabbage ribs are tender. If it is too thick to ladle, add and record extra processing water.
Rest for 2 minutes and serve in warmed bowls. Freeze late-week prep portions promptly in shallow containers on preparation day.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

Combined shopping for all five dinners

Net subtracts only the example stock or recorded preparation allowed by the plan. Remaining is a calculated balance, not proof that food was bought, eaten or remains safe. Check the full recipes for processing water and actual product instructions.

Five-dinner grocery quantities
Ingredient	Need	Stock used	Net	Pack example	Purchase	Remaining	State
Couscous	160g	0g	160g	Example package: 500g usable quantity. Confirm label/edible weight.	500g	340g	dry
Chickpeas	240g	0g	240g	Example: 400g gross can, 240g drained. Confirm your label.	240g	0g	drained
Zucchini	600g	0g	600g	Buy exact edible weight; record any trimming losses.	600g	0g	raw
Carrots	650g	0g	650g	Example package: 1000g usable quantity. Confirm label/edible weight.	1000g	350g	raw
Onions	400g	0g	400g	Example package: 500g usable quantity. Confirm label/edible weight.	500g	100g	raw
Olive oil	80ml	0ml	80ml	Example package: 500ml usable quantity. Confirm label/edible weight.	500ml	420ml	raw
Lemon juice	60ml	0ml	60ml	Example package: 250ml usable quantity. Confirm label/edible weight.	250ml	190ml	raw
Salt	15g	0g	15g	Example package: 250g usable quantity. Confirm label/edible weight.	250g	235g	dry
Black pepper	5g	0g	5g	Example package: 50g usable quantity. Confirm label/edible weight.	50g	45g	dry
Rice	160g	0g	160g	Example package: 500g usable quantity. Confirm label/edible weight.	500g	340g	dry
Peas	200g	0g	200g	Example package: 500g usable quantity. Confirm label/edible weight.	500g	300g	frozen
Pasta	160g	0g	160g	Example package: 500g usable quantity. Confirm label/edible weight.	500g	340g	dry
Canned tomatoes	400g	0g	400g	Example package: 400g usable quantity. Confirm label/edible weight.	400g	0g	canned
Plain flour tortillas	4 pieces	0 pieces	4 pieces	Reference recipe: wheat, water, oil, salt. Check the actual brand for milk, soy and other ingredients.	8 pieces	4 pieces	cooked
White beans	240g	0g	240g	Example package: 240g usable quantity. Confirm label/edible weight.	240g	0g	drained
Cabbage	500g	0g	500g	Example package: 800g usable quantity. Confirm label/edible weight.	800g	300g	raw
Red lentils	160g	0g	160g	Example package: 500g usable quantity. Confirm label/edible weight.	500g	340g	dry
Potatoes	200g	0g	200g	Example package: 1000g usable quantity. Confirm label/edible weight.	1000g	800g	raw

Checks for this example

Reference packaged-food ingredients may differ by brand. Check actual labels and cross-contact information. Exclusions filter recipe ingredients and cannot certify allergy safety.

Check the actual products

Reference ingredient tags in this menu: gluten, tomato. This list is not a complete check of every possible allergen. Read every actual ingredient label and relevant cross-contact information, including sauces, wraps, bread, grains and seasoning mixes. A reference exclusion does not certify a product or kitchen as allergy-safe.

Take the plan with you

Shopping CSV Full example plan JSON Task record CSV Planned portion labels CSV

Open the complete week planner

To use this exact example, download its full-plan JSON, open the linked week and choose Import full plan JSON. Review the dates, example inventory, servings and product limits, then apply your changes before exporting again. The linked week otherwise opens with its own saved settings.

The labels are a preparation schedule. Record actual completion, chilling, storage and thawing when they happen. Neither a planned date nor an imported file extends a product limit. You can print this workbook with your browser.

Sources and handling notes

Food Allergies: What You Need to Know | FDA
Read 2026-10-25.

Food Allergies | FDA
Read 2026-10-25.

Refrigerator Thermometers - Cold Facts about Food Safety | FDA
Read 2026-10-25.

Use the storage guide and each recipe’s shorter handling limits. Keep cold finishing ingredients separate from components being reheated. Later-week food must be made fresh or frozen promptly when the recipe and actual food history allow it.

The workbook and example calculations are original guidance. The recipes have not undergone real kitchen trials. A saved record cannot verify actual cooling, cold-chain conditions, temperatures or product labels. Cooking servings are quantities, not individual nutritional advice.