Fit & Flourishing with Proper Nourishing!(A Mealplan for Moms)
Day 1
Breakfast
The kid's favorite oatmeal!
Served with whole, organic cows milk, goat's milk, almond milk, or soy milk(depending on your preference)
Mid-Morning Snack(if needed) It's useful to have healthy snacks available for older kids to grab themselves. Here are some options:
A handful of nuts and dried fruit
Trail mix is fun to make with kids...we like the cheerios, walnuts, and dried fruit combination
Plain Greek Yogurt
Top with honey, and/or fruit, slivered almonds, walnuts, oats, flax-seed
Peanut Butter on Whole-Grain Crackers or toast
make sure to buy natural, sugar-free peanut butter, we like Crazy Richards*
Fruit
I like to have available: Apples, Oranges, Grapefruit, Bananas...or whatever is in season and on sale)
Snack-able Veggies: Carrots, Green Peppers, Celery,grape tomatoes(my kids even snack on turnips and cabbage
Lunch
Sandwich on Whole-Grain bread
Choose filling option! Here are some of my kid's lean and healthy favorites:
Turkey breast(with pesto or light mayo, tomatoes, spinach, onions is how we like it!);
Tuna(made with light mayo or Greek yogurt, onions, celery, almonds, dried cranberries);
Veggie(avocados, cucumbers, tomatoes, spinach)
Tip: Sandwiches are a great way to get in your whole grains, lean meats and veggies. Choose Whole-Grain bread over Whole-Wheat or White(the more fiber, the better). Choose spinach over lettuce(for vitamin and fiber content). If choosing lettuce, choose Romaine over Iceberg(for the same reason! When possible, choose organic, local veggies)
Side:
Afternoon Snack Ideas(same as mid-morning)
A handful of nuts and dried fruit(trail mix is fun to make with kids...we like the cheerios, walnuts, and dried fruit combination)
Plain Greek Yogurt(top with honey, and/or fruit, slivered almonds, walnuts, oats, flax-seed)
Peanut Butter on Whole-Grain Crackers or toast(make sure to buy natural, sugar-free peanut butter, we like Crazy Richards*
Fruit
Snack-able Veggies: Carrots, Green Peppers, Celery,grape tomatoes(my kids even snack on turnips and cabbage)
Dinner
Savory Lentils
Serve with Salad and Whole Grain Bread
Tip:When possible choose lean meats, complex carbohydrates, and veggies
Breakfast
The kid's favorite oatmeal!
Served with whole, organic cows milk, goat's milk, almond milk, or soy milk(depending on your preference)
Mid-Morning Snack(if needed) It's useful to have healthy snacks available for older kids to grab themselves. Here are some options:
A handful of nuts and dried fruit
Trail mix is fun to make with kids...we like the cheerios, walnuts, and dried fruit combination
Plain Greek Yogurt
Top with honey, and/or fruit, slivered almonds, walnuts, oats, flax-seed
Peanut Butter on Whole-Grain Crackers or toast
make sure to buy natural, sugar-free peanut butter, we like Crazy Richards*
Fruit
I like to have available: Apples, Oranges, Grapefruit, Bananas...or whatever is in season and on sale)
Snack-able Veggies: Carrots, Green Peppers, Celery,grape tomatoes(my kids even snack on turnips and cabbage
Lunch
Sandwich on Whole-Grain bread
Choose filling option! Here are some of my kid's lean and healthy favorites:
Turkey breast(with pesto or light mayo, tomatoes, spinach, onions is how we like it!);
Tuna(made with light mayo or Greek yogurt, onions, celery, almonds, dried cranberries);
Veggie(avocados, cucumbers, tomatoes, spinach)
Tip: Sandwiches are a great way to get in your whole grains, lean meats and veggies. Choose Whole-Grain bread over Whole-Wheat or White(the more fiber, the better). Choose spinach over lettuce(for vitamin and fiber content). If choosing lettuce, choose Romaine over Iceberg(for the same reason! When possible, choose organic, local veggies)
Side:
Afternoon Snack Ideas(same as mid-morning)
A handful of nuts and dried fruit(trail mix is fun to make with kids...we like the cheerios, walnuts, and dried fruit combination)
Plain Greek Yogurt(top with honey, and/or fruit, slivered almonds, walnuts, oats, flax-seed)
Peanut Butter on Whole-Grain Crackers or toast(make sure to buy natural, sugar-free peanut butter, we like Crazy Richards*
Fruit
Snack-able Veggies: Carrots, Green Peppers, Celery,grape tomatoes(my kids even snack on turnips and cabbage)
Dinner
Savory Lentils
Serve with Salad and Whole Grain Bread
Tip:When possible choose lean meats, complex carbohydrates, and veggies
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