Breakfast and Lunch Ideas

Breakfast and Lunch Ideas

Breakfast options:



Greek yogurt bowl: Plain Greek yogurt, blueberries or strawberries, walnuts, chia seeds, and cinnamon.

Oatmeal upgrade: Steel-cut or rolled oats with berries, ground flaxseed, walnuts, cinnamon, and a spoonful of almond or peanut butter.

Avocado toast: Whole-grain toast topped with avocado, tomato, pumpkin seeds, and a side of berries.

Breakfast smoothie: Unsweetened milk or kefir, berries, spinach, chia or flaxseed, and unsweetened nut butter. Add plain Greek yogurt for extra protein.

Egg and veggie scramble: Eggs with spinach, peppers, mushrooms, and avocado, with fruit on the side.

Overnight oats: Oats, chia seeds, plain yogurt or milk, berries, walnuts, and cinnamon, easy to make the night before.

Quick school morning: Apple or banana + natural peanut/almond butter + plain Greek yogurt.

Mediterranean breakfast: Whole-grain toast, hummus, cucumber, tomato, avocado, fruit, and a small handful of nuts.

Lunch options:

Turkey & avocado roll-up: Turkey, avocado, lettuce, and tomato in a whole-grain wrap + berries.

Mediterranean box: Hummus, whole-grain pita, cucumbers, peppers, olives, carrots, and an apple.

Chicken power bowl: Grilled chicken, quinoa, cucumbers, tomatoes, avocado, and olive-oil dressing.

Salmon or tuna wrap: Salmon/tuna mixed with avocado or Greek yogurt in a whole-grain wrap + fruit.

DIY lunch: Sliced chicken or turkey, cheese, whole-grain crackers, berries, cucumbers, and nuts or seeds.

Peanut/almond butter sandwich: Natural nut butter on whole-grain bread with banana or berries instead of jelly. Add carrots or snap peas.

Bean & avocado burrito: Black beans, avocado, salsa, lettuce, and a little cheese in a whole-grain tortilla.

Leftovers are underrated: Last night's chicken, roasted vegetables, pasta salad, chili, or grain bowl in an insulated container.

Snack-style lunch: Greek yogurt, berries, walnuts or pumpkin seeds, vegetables with hummus, and whole-grain crackers.

Simple sandwich upgrade: Turkey or chicken on whole-grain bread with avocado, spinach, and mustard instead of highly processed deli-meat-and-chip combinations.

Resist the temptation to provide processed foods that are potable and easy. Easy is the route to food related struggle in children.

Dr. M