Give them Breakfast!

Look…kids (and everyone else) need breakfast. Research shows that kiddos who eat breakfast do better in school, behave better, and have more energy for play/sports later in the day.

I’m a huge advocate of the school breakfast program. Use this resource!!!! But if you are feeding breakfast to your child at home, here are some tips for a smooth morning and some ideas to feed your kiddo!

Breakfast Tips:

  1. Wake up earlier. Mom’s, I know you are already strapped for time and tired. I’m there, in the trenches with you but waking up just 15 minutes earlier to get your kiddos breakfast can keep your kiddos healthy and doing well in school.
  2. Get things ready the night before. Have lunches packed, school bags ready to go, and clothes picked out. This reduces stress in the morning and allows more time to eat a nice calm breakfast.
  3. Let your children help pick out breakfast. If they are involved and invested in what they are eating they’ll be willing to eat a more balanced breakfast.
  4. Have a few grab-and-go breakfasts available. Come on, we all know that some mornings are just hot messes. Even if we don’t plan on these types of mornings, they happen and it’s so important to have a plan B.

Before getting breakfast ideas here are a few breakfast guidelines:

  1. Stay full with PROTEIN (pick one)
    • Animal: eggs, cottage cheese, ricotta cheese, Greek yogurt, string cheese, turkey sausage
    • Plant: peanut butter, other nut butter, nuts, soy sausage
  2. Get some ENERGY with Carbohydrates (pick one and/or a fruit)
    • Whole grains: cereal (Cheerios, Mini Wheats, look for at least 3 grams of fiber and 10 grams or less of sugar), oat meal, hot quinoa, whole grain bread, whole grain crackers, buckwheat pancakes
    • Fruits: fresh, frozen, canned in light syrup
  3. Extras for FLAVOR (pick one and/or a veggie)
    • Heart healthy fats: nuts, avocado, oils, peanut butter, nut butter, chia seeds, flax seeds
    • Vegetables: onions, peppers, mushrooms, spinach, salsa, tomatoes, fresh, frozen, canned
Blueberry Spinach Smoothie

20 Super Awesome Balanced Breakfasts Before School

  1. Cheerios with milk, banana, and peanut butter
  2. Whole grain English muffin, with an egg, slice of cheese, and a tomato
  3. Scrambled eggs with whole wheat bread and salsa
  4. Super Awesome Smoothie (frozen fruit, handful of spinach, chia seeds, milk, Greek yogurt)
  5. Banana burrito (whole grain tortilla, peanut butter, banana)
  6. Yogurt parfait (Greek yogurt, fruit, chia seeds, sprinkle of granola)
  7. Breakfast burrito (whole grain tortilla, egg, peppers/onion/black olives)
  8. Fruit salad wrap (whole grain tortilla, ricotta cheese, fresh berries, slivered almonds, drizzle of honey)
  9. Oatmeal with walnuts and blueberries
  10. Overnight oats with apples, cinnamon, and almonds (oatmeal, Greek yogurt, milk, chopped apples, cinnamon, and almond in a glass jar overnight in the refrigerator and microwaved in the morning)
  11. Whole grain waffles with peanut butter and jelly
  12. Buckwheat pancakes with turkey sausage
  13. English muffin with Canadian bacon, tomatoes, and green peppers
  14. Hard-boiled egg with whole grain toast
  15. Cottage cheese and fruit
  16. Breakfast sweet potato with vanilla Greek yogurt and cinnamon
  17. Breakfast pizza (whole grain English muffin, tomato, and shredded mozzarella cheese)
  18. Whole grain mini bagel, cream cheese, smoked salmon, and veggies
  19. Mini quiches (scrambled eggs, veggies, Canadian bacon or turkey sausage, shredded cheese – make ahead and freeze)
  20. Apple sandwiches (core apples, slice so they are in circles, put peanut butter inside, and eat!)

You don’t have to make them hard. These are relatively easy with little prep work.

What are your favorite go-to breakfasts?

Week 6 Meal Plan

Surprise! There’s actually no “real” meal plan per say  here. You know the drill, you know the deal. I want you to create your own! Sit down with a pen/paper or your computer and come up with your own meal plan for the week (or for next week).

Here are some things to keep in mind:

BREAKFAST:

  • Are you in a hurry or can you take your time?
    • In a hurry:
      • Grab and go things like string cheese and whole grains crackers, apple and string cheese, Kind bar, nuts and dried fruit
    • Take your time:
      • Breakfasts that take more time and can be enjoyed at a slower pace like oatmeal with nuts/fruit, eggs and whole grain toast
  • You always want these to be included:
    • Protein: cheese, peanut butter, nuts, cottage cheese, eggs, hard boiled eggs
    • Carbohydrate with fiber: fruit, whole grain bread, oatmeal, whole grain crackers

LUNCH:

  • Are you in a hurry or can you take your time?
    • In a hurry:
      • Pack a lunch that you can eat in your car, in a meeting, or eat without having to heat up: sandwich, salad, tuna salad/crackers/veggies
    • Take your time:
      • If you have more time to spare think of leftovers or soup
  • You always want these to be included in a balanced lunch:
    • Protein: chicken, fish, turkey, peanut butter, beans, cheese, eggs
    • Carbohydrate with fiber: whole grain bread, brown rice, corn, peas, beans, whole grain crackers, fruit
    • Non-starchy vegetable: lettuce, carrot sticks, celery, peppers, broccoli, cauliflower

DINNER:

  • Are you in a hurry or can you take your time?
    • In a hurry: there’s no shame in eating a sandwich or something quick for dinner!
    • Take your time: if you have more time to make a meal and sit down to eat it that is perfect!
  • You always want these to be included in your dinner:
    • Protein: chicken, fish, turkey, pork chop/loin, lean beef, beans, tofu, eggs
    • Carbohydrate with fiber: quinoa, brown rice, potato, sweet potato, corn, beans, peas
    • Non-starchy vegetable: salad, green beans, broccoli, asparagus, cauliflower

SNACKS:

  • Should give your body nourishment, not just “fill you up”
  • Think whole foods instead of highly processed foods
  • Think lunch box instead of vending machine
  • Nuts, fruit, veggies, hummus, yogurt, cottage cheese

You CAN do this. You CAN and you WILL and you are ABLE.

Week 4 Tips: Getting in more plants

25 ways to get more plants in your diet

  1. Fruit in oatmeal
  2. Fruit on top of whole grain cereal
  3. Fruit as a side for any breakfast
  4. Nuts or nut butters on fruit
  5. Nut butter on whole grain bread
  6. Veggies for breakfast: like in an omelet
  7. Fruit for snacks
  8. Veggies for snacks
  9. Nuts for snacks
  10. Salad for lunch
  11. Beans in a salad
  12. Fruit in a salad
  13. Fruit as a side at lunch
  14. Nuts in a salad
  15. Fruit in yogurt
  16. Fruit dipped in yogurt
  17. Veggies dipped in plain yogurt (Greek yogurt ranch dip)
  18. Raisins, nuts, and dry whole grain cereal trail mix
  19. Steamed veggies with dinner
  20. Fresh veggies with dinner
  21. Grilled fruit
  22. Whole grains with dinner
  23. Popcorn for a snack
  24. Tofu instead of meat for dinner
  25. Salsa and whole grain tortilla chips for a snack

What are some ways you eat plants every day?