Healthy Breakfast for Kids
Why Breakfast is Important
Breakfast is the meal that determines how the body will perform for the rest of the day.
This is the meal that can jump start the metabolism and wake up the brain.
When kids start the day with protein and complex carbohydrates, they are able to stay alert and focus at school or anywhere.
All Breakfasts Are Not Equal
Breakfasts that are filled with refined sugar and simple carbohydrates like many cereals and pastries, will burn up very quickly and leave kids with no energy and some serious mood swings.
This crash can lead to trouble concentrating and behavior problems. Many children aren’t performing to the best of their ability simply because they don’t have the right fuel.
Healthy Options
When kids are used to pouring a quick bowl of sugar, grabbing a bagel, or toaster treat, it may seem hard to get them excited about eating healthy.
The following are a few healthy breakfast recipes that might convince them to give healthy a try. Some of these recipes require a little forethought and slight planning and others are super quick.
To find the options that kids like best, simply ask them to help create a healthy and delicious breakfast. Their input is immeasurable and they will be more likely to stick with it if they helped to create it.
Protein Yogurt with Fruit
Ingredients:
- 8oz yogurt
- 1tablespoons protein powder
- 1 medium banana
Directions:
Mix protein powder into yogurt and serve with fruit
- Healthy Dinner for Kids
Feeding ones body the fuel it needs to perform is important for all people, it is especially crucial for children and teenagers. Their bodies and brains are growing and developing at an enormous rate. If kids don’t have the nutrients they need to gro
Nutritional Info
Servings Per Recipe: 1
- Amount Per Serving
- Calories: 363.8
- Total Fat: 3.5 g
- Cholesterol: 12.3 mg
- Sodium: 162.5 mg
- Total Carbs: 72.6 g
- Dietary Fiber: 2.4 g
- Protein: 14.1 g
Chocolate Chia Pudding
Ingredients:
1 cup vanilla soy milk
¼ cup chia seeds
1 tablespoon cocoa powder (unsweetened)
1 tablespoon agave nectar
Directions:
Combine the milk and chia seeds in a bowl and allow them to set for approximately 10 minutes. The mixture will begin to clump, stir one more time and place in the refrigerator for a few hours or overnight.
After the chia seeds and milk have formed a gel, add the cocoa powder and agave nectar and mix well.
This pudding is very similar to Tapioca Pudding because of its texture and taste.
- How to Eat Chia Seeds for Health Benefits
Chia Seeds have been around for thousands of years and were frequently used by the Aztec’s and Mayan’s. Over the past few years western civilization has been catching up and taking notice. We are now realizing the amazing health benefits of this rema
Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 146.2
Total Fat: 42.7 g
Cholesterol: 0.0 mg
Sodium: 68.0 mg
Total Carbs: 22.5 g
Dietary Fiber: 8.5 g
Protein: 9.0 g
Peanut Butter Honey Cereal
Ingredients:
- 2 tablespoons peanut butter
- 1 tablespoon honey
- 1 cup Rice Chex or Corn Chex cereal
Directions:
Mix peanut butter and honey in a bowl, add cereal, mix carefully and enjoy!
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 373.6
- Total Fat: 16.8 g
- Cholesterol: 0.0 mg
- Sodium: 440.3 mg
- Total Carbs: 49.5 g
- Dietary Fiber: 2.9 g
- Protein: 10.1 g
Berry Breakfast Smoothie
Ingredients:
- 1 ½ cups frozen mixed berries (unsweetened)
- 1 cup vanilla soy milk
- 1 medium banana
- 1 scoop Protein Powder
- 1 tablespoon agave nectar
Directions:
Combine all the ingredients in a blender and puree until thoroughly mixed.
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 523.5
- Total Fat: 7.6 g
- Cholesterol: 0.0 mg
- Sodium: 326.0 mg
- Total Carbs: 100.3 g
- Dietary Fiber: 13.5 g
- Protein: 33.7 g
Chocolate Protein Smoothie
Ingredients:
- 5 ice cubes
- 4 tablespoons peanut butter
- 2 tablespoons cocoa powder (unsweetened)
- 1 scoop protein powder
- 2/3 cup vanilla soy milk
Directions:
Combine all the ingredients in a blender and puree until thoroughly mixed. For a thicker smoothie simply reduce the amount of milk to ½ cup.
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 634.3
- Total Fat: 39.2 g
- Cholesterol: 0.0 mg
- Sodium: 592.2 mg
- Total Carbs: 46.3 g
- Dietary Fiber: 9.8 g
- Protein: 46.5 g
Peanut Butter Toast with Fruit
Ingredients:
- 2 pieces whole wheat toast
- 2 tablespoons peanut butter
- 1 cup sliced apple or nectarine
Directions:
Spread peanut butter on toast and serve with fruit and 1 cup of milk
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 510.9
- Total Fat: 21.5 g
- Cholesterol: 0.0 mg
- Sodium: 469.5 mg
- Total Carbs: 70.4 g
- Dietary Fiber: 10.5 g
- Protein: 16.0 g
- What is a Serving Size?
A serving size is the recommended amount of food or drink that should be consumed in one sitting or in one day. Everything from packaged food to fresh produce has a serving size associated with it. Some are there to inform us what our bodies need to
Oatmeal with Protein Powder
- Ingredients:
- 1 cup cooked Old Fashioned Oatmeal
- 1 tablespoon protein powder
- 1 tablespoon agave nectar or honey
- Dash cinnamon
Directions:
Prepare 1 serving of oatmeal as the package describes, add the other ingredients, mix well and enjoy.
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 196.3
- Total Fat: 3.2 g
- Cholesterol: 0.0 mg
- Sodium: 31.7 mg
- Total Carbs: 35.0 g
- Dietary Fiber: 4.0 g
- Protein: 8.3 g
Peanut Butter Protein Cookie
Ingredients:
- 1 cup peanut butter
- 2 eggs
- 2 teaspoons pure vanilla extract
- 2 scoops vanilla protein powder
- ½ cup unsweetened fine coconut
- ¼ cup honey
Directions:
- Pre-heat oven at 350 degrees
- Combine all the ingredients in a large bowl and mix by hand until thoroughly blended.
- Place 6 rounded spoonful’s onto parchment paper covered cookie sheet. Press with palm of hand to shape.
- Bake the cookies for 10 minutes and allow them to cool before touching.
Healthy Breakfast Options
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 398.3
- Total Fat: 26.8 g
- Cholesterol: 61.7 mg
- Sodium: 214.2 mg
- Total Carbs: 23.7 g
- Dietary Fiber: 3.3 g
- Protein: 17.4 g
- Nutrition: Healthy Kids
Healthy eating is important for everyone but it is imperative for young growing bodies. Children’s bodies only grow once. The muscles and bones that they are creating will be the only ones they will ever get. If their bodies don’t get what they need
Oatmeal Protein Cookie
Ingredients:
- 1 cup old fashioned or steel cut oats
- ½ cup unsweetened applesauce
- 1 egg
- 2 teaspoons pure vanilla extract
- 2 scoops vanilla protein powder
- 2/3 cup honey
- 2 tablespoons peanut or almond butter
- ½ cup raisins or craisins
Directions:
- Pre-heat oven to 350 degrees
- Combine the first 6 ingredients in a large bowl and mix by hand until thoroughly blended. Fold in the raisins last.
- Drop 5 large spoonful’s of mixture onto a parchment paper covered cookie sheet.
- Bake the cookies for 17 minutes or until the edges begin to brown.
Nutritional Info
Servings Per Recipe: 5
Amount Per Serving
Calories: 318.6
Total Fat: 6.3 g
Cholesterol: 37.0 mg
Sodium: 115.5 mg
Total Carbs: 56.0 g
Dietary Fiber: 2.9 g
Protein: 13.5 g
Fried Egg Sandwich with Turkey Ham
Ingredients:
- 1 teaspoon Coconut Oil
- 1 Egg
- 2 Slices Whole Wheat Toast
- 1 Slice Cheddar Cheese
- 1 Thin Slice Turkey Ham
Directions:
Fry egg in the oil in a small pan while toasting the bread.
Melt cheese on the egg, add the turkey ham and make a wonderful sandwich!
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 516.0
- Total Fat: 25.2 g
- Cholesterol: 235.2 mg
- Sodium: 881.9 mg
- Total Carbs: 48.3 g
- Dietary Fiber: 5.7 g
- Protein: 25.9 g
Egg and Cheese Burrito
Ingredients:
- I teaspoon Coconut Oil
- 2 eggs
- ¼ cup shredded cheddar cheese
- 1 Medium Size Whole Wheat Tortilla
Directions:
Scramble eggs and add cheese just before they are done. Wrap eggs and cheese in the tortilla, serve with a small portion of fruit and 1 cup of milk. Viola, breakfast is served.
- Healthy Lunch For Kids
With the proper protein packed mid-day meal, kids and adults alike are able to maintain a level mood and great energy level. School age children will find it much easier to focus and concentrate in the latter part of their day and adults will avoid t
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 423.6
Total Fat: 26.9 g
Cholesterol: 399.7 mg
Sodium: 714.4 mg
Total Carbs: 24.4 g
Dietary Fiber: 4.0 g
Protein: 23.4 g