Ahhhh- School is back in session!! It is a perfect time to re-print a list of meal ideas which help our children meet the demands school and activities ask of them. Since I published this list (one of the early MoM publications) I’ve tweaked the meal ideas to include added nutrition as well as cutting down on preparation time. Due to my own schedule change, I have 15 minutes to get breakfast and lunch made for my two school age children. Since time is of the essence, it was important for me to have options that didn’t require much preparation.
Meal Ideas
- Eggs (omelet with veggies; scrambled)-make a double batch to refrigerate which can be used for lunch or dinner during the week.
- Any nut butter spread on a banana -for an added crunch, roll in crunched up whole grain cereal
- Banana Dog-banana with nut butter or apple sauce (unsweetened) on whole grain hot dog bun
- Cut up a banana and roll in crunched up whole grain cereal; cut into pieces; and poke with a toothpick (kids think it is a fun appetizer!!)
- French Toast
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- Use whole grain bread and keep syrup to bare minimum(use pure maple syrup rather than leading brand pancake syrups, which usually contain high fructose corn syrup)
- Make a baked French toast-make it during the weekend and just scoop and heat in the microwave for mornings
- Pancakes (pancake batter can be made before hand-just keep it in the fridge in an air tight container-for morning just scoop and cook)
- Store bought whole grain/whole wheat waffles
- Nut Butter spread on whole grain waffles or pancakes
Buy a high quality protein powder and add it to the following:
- Smoothies
- Oatmeal
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- A batch of oatmeal can be made in advance by pouring non instant oats into a container and filling with water (use milk for added protein) until it is about ½ inch over the oats; cover and leave in refrigerator. Ready by morning. Just scoop out desired amount, then add a touch of water, and microwave for about 40 seconds to reheat
- Oatmeal-put a scoop of yogurt in the middle; with nuts; with dried fruit; with frozen fruit (to add sweetness to oatmeal try agave nectar instead of sugar)
- Plain unsweetened yogurt (Greek yogurt is a great substitute) with cut up fruit or frozen fruit
o Consider the agave nectar for sweetness
- Nitrate free hot dogs on whole grain bun
- Pasta marinara-use whole grain pasta
- Pasta primavera-toss frozen vegetables in sauce
o Cook and toss over whole grain pasta
- Meatloaf (make meatloaf on weekend and heat serve during week)
o Meatloaf sandwiches
- Quinoa/Brown Rice/Amaranth with vegetables
o Add chicken, chickpeas or beans for protein
- Soup-buy the same size thermos you use for water and instead use it for soup
Use the following fillings for sandwiches (breads should be whole-grain; 2-3 grams of fiber per slice; no ingredients which cannot be pronounced)
- Grilled chicken or turkey breast
- Chicken or turkey salad
o use nonfat yogurt instead of mayo
o Chop up celery, carrots and raisins
o You can even throw in sunflower seeds
- Hummus
- Egg Salad
o Use nonfat plain yogurt instead of mayo
- Nut Butter and Jelly (whole fruit jelly)
o Use a cookie cutter to make a fun shape
- Grilled Vegetables
Please read labels: the fewer the ingredients the better - if you cannot pronounce and ingredient, think twice about buying it
For information on buying organic vs. non-organic, please visit the following website: www.ewg.org
*at all times please keep food allergies in mind
