Back to School Nutrition - Breakfast and Lunch Solutions


Breakfast has been coined “the most important meal of the day” but does that really hold any value? According to the American Academy of Pediatrics - YES! Eating breakfast has been associated with better memory, better test scores, better attention span, decreased irritability, and healthier body weights. Many families struggle to find the time to eat a balanced meal in the morning. To make this easier, here are some meal prep options to set your new school year up for success.

Breakfast ideas your kids will love

  • Muffins are a perfect option for including some nutrient dense foods like these White Bean Muffins that go perfect with a glass of milk.
  • Oatmeal is known for being a complex carbohydrate with a good source of fiber. Try eating cold oatmeal that is prepped the night before with these Apple Pie Overnight Oats. Bonus points if you can put it in a mason jar.
    • 1/3 cup old fashion rolled oats
    • 1/3 cup yogurt (try almond, soy or coconut yogurt for dairy alternatives)
    • 1/3 cup almond milk
    • 1 tsp chia seeds
    • 1 tsp cinnamon
    • ¼ tsp vanilla extract
    • 1 tsp maple syrup
    • Combine above ingredients. Top with chopped apple and walnuts
  • Freezer smoothie packs: Combine 1 cup of your favorite fruit in a freezer safe container. Each morning bring out one pack and blend with 1 cup Greek yogurt. Hint: adding in cauliflower won’t change the color or taste of the smoothie, but will surely bump the nutrition.

Now for lunch… 3 tips for a successful mid-day meal

  1. The cafeteria foods vary depending on your school district. Check their website to get a list of each week’s meals and decide which days your child prefers to buy or pack.
  2. Try some alternatives to potato chips that have more protein and fiber (important nutrients for keeping bellies full).
    • Suggestions: Peatos, Harvest Snaps, Nutter Puffs, Off the Eaten Path, or popcorn.
  3. Check out the video below for some inspiration on changing up the typical lunch sandwich.

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