Whether you need quick suggestions for a tight schedule or more variety to please picky eaters, you will find many meal ideas below to help your family eat nutritious and delicious foods throughout the school year. With a little planning and some preparation, you can juggle a hectic schedule without compromising your family’s health or packing on the pounds.
Start your day with success by thinking outside the cereal box with a protein packed breakfast.
- creamy coconut protein shake or green drink
- eggs (hard-cooked, poached, fried) solo or with nitrate-free bacon/sausage
- egg casserole, omelet, frittata, sweet potato crusted quiche, Banana Nut or Bacon Apple egg muffins
- cottage cheese with raspberries and/or peaches
- yogurt/kefir medley or parfait with cherries/berries
- sausage/ham with raw milk cheese and sliced apple
- smoked/leftover/canned salmon with avocado and cherry tomatoes
- leftover meat with nuts, such as steak with walnuts or meatballs with cashews
- bacon wrapped turkey with avocado
- prosciutto wrapped asparagus with ricotta cheese
- **burrito/taco with scrambled eggs, black beans, cheese and salsa
- steel-cut oatmeal or quinoa flakes and berries with a side of *protein
- ***sandwich, such as egg, bacon and tomato or “PB&J” peanut butter and sliced banana
- paleo pancakes, waffles or ***french toast with a side of *protein
Super Satisfying Snacks
Snacks can be smaller versions of breakfast or lunch. The less ingredients on the label, the better.
- fresh/frozen, ripe fruit
- fruit/celery and nuts, nut butter or a nut squeeze pack, such as celery/apple with almond butter
- yogurt/kefir medley or parfait
- chocolate chia seed pudding
- hummus with veg (carrots, celery, cucumber, peppers, cauliflower) or Mary’s Gone Crackers
- guacamole with veg (carrots, peppers), Mary’s Gone Crackers or organic corn tortilla chips
- raw milk cheese with Mary’s Gone Crackers and/or olives
- mozzarella cheese with sliced tomatoes, balsamic and sea salt
- hard-cooked eggs and avocado sprinkled with sea salt
- canned sardines mixed with walnuts and cayenne powder
- sliced meat with cheese, such as roast beef rolled with raw milk cheese, arugula and mustard
- cold shrimp with pesto and sliced tomatoes/red peppers
- ***cinnamon raisin toast with mascarpone and green apple slices or nut butter and banana slices
- bison jerky with kale chips
Lovable Lunch Boxes
Lunches can be leftovers from last night’s dinner or larger versions of the snack options above.
- salads, such as a steak salad with Ripe Avocado Ranch
- wraps/rolls/stacks, such as lettuce-wrapped burger with cheese/avocado and a side of salad/veggies
- lettuce-wrapped turkey burger with cottage cheese and pineapple
- roast beef rolled with mustard, raw milk cheese and sliced bell peppers
- chicken kebabs with raw milk cheese, apple and grapes
- turkey roll-ups with avocado, bacon and tomato
- chicken apple sausage with raw milk cheese, apple slices and sautéed cabbage
- sausage with sautéed bell peppers and a side of sauerkraut
- chicken with hummus, carrots, cucumber and olives
- ***1/2 sandwich, such turkey, avocado/cheese, tomato, arugula and a side of veggies
- canned Wild Planet sardines/salmon/tuna tossed into a salad or served with leftover gluten-free pasta
Delicious Dinners in a Dash
Cook larger portions at dinner, especially of proteins to have leftovers for the next few days.
- rotisserie/roasted chicken with a side of veggies or a salad
- crock pot protein with veggies, such as slow cooked beef stew with red potatoes, carrots and kale
- sous vide protein with veggies, such as pork loin with roasted sweet potatoes and cauliflower
- sauteed ground meat for burgers, meatballs, salads, stuffed pepper, tacos, pasta or tossed with veggies
- tacos, such as organic corn tortillas, chicken, guacamole, salsa, black beans and shredded cheese
- protein and ****pasta, such as chicken and mung bean fettuccine with pesto, spinach and tomatoes
- stir-fry, such as shrimp with stir-fry veggies and coconut milk
- broiler, such as broiled salmon with asparagus, mushrooms and peppers
- salads, such as Greek lamb/chicken/salmon with mixed greens, feta, cucumber and olives
- egg-dishes, such as an omelet with goat cheese, tomato and basil
* Protein sides: cottage cheese, salmon, sardines, hard-cooked eggs, bacon, sausage
** Make with brown rice tortillas or organic corn tortillas
*** Make with gluten-free homemade bread, Paleo bread, sourdough bread or “sprouted” bread
**** Make with spaghetti squash (fall/winter), zucchini noodles or “zoodles” (spring/summer) or gluten-free pasta such as brown rice, quinoa, mung bean fettuccine or black bean spaghetti
Quick Healthy Meal Tips
- Designate Sundays to plan your weekly menu, prep your meals for the week, and pack your snacks in individual baggies or containers to grab-and-go.
- Cook in large quantities. Steam a bunch of veggies as once. Use a crock pot or Sous Vide for cooking meats. See the oven ideas below.
- Strike while your oven is hot! The following can be roasted between 350 and 400 degrees: sweet potatoes, winter squash, kale chips, cauliflower, egg muffins, chicken, meatballs and more.
- Store and pack food and beverages in BPA-free containers, such as Pyrex Snapware with leak-proof lids.
Picky Eater Remedy: Picky eaters usually learn from a picky parent. Get the parent to be more adventurous with his/her taste buds and the kid will follow. Also, picky eaters often have gut dysbiosis or an imbalance in gut microbes. Work with a nutritionist or qualified health professional to create better balance in the gut.