Brain-Boosting Meals for Back to School
As the school year kicks off, we must fuel our little ones with nutritious meals that support their cognitive functions and keep their energy levels stable throughout the day.
Here’s a simple, easy-to-prep meal plan packed with brain-boosting foods to get your kids ready for a week of back to school.
Breakfast: Berry Nut Oatmeal
Ingredients:
• 1 cup rolled oats
• 2 cups almond milk
• 1/2 cup blueberries
• 1/2 cup strawberries, sliced
• 1 tablespoon chia seeds
• 1/4 cup chopped walnuts
• 1 tablespoon honey (optional)
Instructions:
1. In a pot, bring almond milk to a boil.
2. Add rolled oats and reduce heat. Let it simmer for about 5 minutes, stirring occasionally.
3. Mix in the chia seeds and honey (if using) and cook for another 2 minutes.
4. Serve topped with blueberries, strawberries, and chopped walnuts.
Nutritional Benefits:
• Oats: Rich in fiber, helping to keep kids full and focused.
• Berries: Packed with antioxidants, supporting brain health.
• Walnuts: Contain omega-3 fatty acids essential for brain development.
Snack: Veggie Sticks with Hummus
Keep the energy flowing with a healthy, crunchy snack.
Ingredients:
• 1 carrot, cut into sticks
• 1 cucumber, cut into sticks
• 1 bell pepper, cut into sticks
• 1/2 cup hummus
Instructions:
1. Wash and cut the vegetables into sticks.
2. Serve with a side of hummus for dipping.
Nutritional Benefits:
• Veggies: Provide vitamins and minerals necessary for overall health.
• Hummus: Offers protein and healthy fats to keep kids satiated and energized.
Lunch: Turkey and Avocado Wrap
A quick and delicious lunch that’s perfect for school.
Ingredients:
• 1 whole-grain tortilla
• 3 slices of turkey breast
• 1/2 avocado, sliced
• Handful of spinach leaves
• 1 tablespoon Greek yogurt
• 1 teaspoon mustard
• Salt and pepper to taste
Instructions:
1. Spread Greek yogurt and mustard on the tortilla.
2. Layer turkey slices, avocado, and spinach leaves.
3. Season with salt and pepper.
4. Roll up the tortilla tightly and slice in half.
Nutritional Benefits:
• Turkey: Lean protein that helps in muscle repair and growth.
• Avocado: Rich in healthy fats that support brain health.
• Spinach: Loaded with iron and vitamins for cognitive function.
Snack: Apple Slices with Almond Butter
A sweet and satisfying snack that’s easy to pack.
Ingredients:
• 1 apple, sliced
• 2 tablespoons almond butter
Instructions:
1. Slice the apple.
2. Serve with almond butter for dipping.
Nutritional Benefits:
• Apple: Provides fiber and natural sugars for sustained energy.
• Almond Butter: High in protein and healthy fats.
Dinner: Chicken and Veggie Stir-Fry
End the day with a nutritious dinner that’s simple to prepare and kid-friendly.
Ingredients:
• 2 chicken breasts, diced
• 2 tablespoons olive oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 1/2 cup snap peas
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon garlic powder
• 1 teaspoon ginger powder
• 2 cups cooked brown rice
Instructions:
1. Heat olive oil in a large pan over medium heat.
2. Add diced chicken and cook until no longer pink, about 5-7 minutes.
3. Add broccoli, bell pepper, carrot, and snap peas to the pan. Stir-fry for 5-6 minutes until veggies are tender-crisp.
4. Stir in soy sauce, garlic powder, and ginger powder. Cook for another 2 minutes.
5. Serve the stir-fry over cooked brown rice.
Nutritional Benefits:
• Chicken: Provides lean protein essential for growth and repair.
• Veggies: Packed with vitamins, minerals, and fiber.
• Brown Rice: A whole grain that offers sustained energy.
