Now that the kids are all back in school (yay!) and the adults are all back at work (boo!) it time to start thinking about packing lunches and having meals on the go. Its not easy to come up with quick, nutritious and delicious meal ideas so I'm here to help! Today we'll discuss breakfast, tomorrow lunch/dinner and Friday snacks.
So lets talk breakfast! Breakfast is indeed a very important meal. A good breakfast fuels you up and gets you ready for the day. In general, kids, teens and adults who eat breakfast have more energy, do better in school/at work, eat healthier throughout the day, and maintain healthier weights. Without breakfast, people can get irritable, restless, and tired. So make time for breakfast — for you and your kids! To make eating breakfast easier here are some great breakfast ideas that are fast, nutritious and delicious!
Breakfast Smoothie: 1/4 greek yogurt, 1/2 frozen mixed berries, water to to make the consistency you want and if you want a scoop for vanilla protien powder
Breakfast Wrap: 1 small tortilla, 2 eggs scrambled, 1oz low fat cheese, 2 tbps salsa - wrap and go!
Greek Yogurt Parfait: 1 individual container flavoured greek yogurt, 1/2 fresh berries, 1/2 blue menu granola
Cottage Cheese, Fruit and Toast: 1/2 cup low-fat cottage cheese, 1/2 cup fresh fruit, 1 piece of ezekiel toast
Dark Chocolate Bran Muffins & a Banana: 1 Blue menu dark chocolate bran muffin and 1 medium banana
Oatmeal with Nuts & Maple Syrup: quick cooking plain oatmeal, 2 tbsp chopped pecans, 1 tbsp maple syrup
Instant Oatmeal made with Milk (My Favourite brand in Nature's Path in the health food section of
Loblaws)
2 Hard Boiled Eggs, 4 Whole Grain Crackers & Fruit
Chunky Monkey Wrap: 1 small tortilla, 1 small banana and 2 tbsp chunky peanut butter. Spread the PB on the tortilla, wrap around the banana and go!
No Time and Need To Grab Something on the Go?
Try these lighter and healthier options!
Starbucks Spinach and Feta Breakfast Wrap - 290 calories, 10 g fat, 6 g fiber, 19 g protein
McDonald’s Egg McMuffin - 300 calories, 12 g fat, 2 g fiber, 18 g protein
Starbucks Apple Bran Muffin & a Tall Nonfat Latte - 450 calories, 9 g fat (2.5 g saturated), 7 g fiber, 16 g protein
Subway 6-Inch Egg and Cheese Sandwich on 9-Grain Wheat Bread; an order of Apple Slices - 395 calories, 12 g fat (4.5 g saturated), 7 g fiber, 19 g protein
Starbucks Apple Bran Muffin & a Tall Nonfat Latte - 450 calories, 9 g fat (2.5 g saturated), 7 g fiber, 16 g protein
Subway 6-Inch Egg and Cheese Sandwich on 9-Grain Wheat Bread; an order of Apple Slices - 395 calories, 12 g fat (4.5 g saturated), 7 g fiber, 19 g protein
I hope these breakfast ideas will make hectic mornings a little bit easier for everyone! Always remember that breakfast is the most important meal of the day and to make time for it... even if that time is in the car as your boyfriend drives you both to work like me! :)
Stay Healthy!
Andrea :)
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