August 29, 2021: Back to School Lunches

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It’s back to school time! Even if you don’t have school-age children, this is a natural time for us all to get back into our routine after summer. This week, we’re going to talk about some healthy lunch options for all ages that will provide energy and brain power.

A Protein-Rich Breakfast

Eating a high-protein breakfast (containing at least 30 grams), will help to stabilize blood sugar and ultimately lead to eating fewer calories throughout the day. This is because protein is satiating and makes us feel full and satisfied. Protein can come from eggs, dairy, animal proteins, plant proteins, or even a high-quality protein powder.

Recipes for a High Protein Breakfast

Here are some unusual and interesting protein-rich breakfast recipes that you can make ahead to save time in the morning. I know that mornings can be chaotic, but starting the day with a meal full of protein is crucial in regulating blood sugar the rest of the day.

• Deep Dish Sausage Breakfast Casserole

• Pesto Chicken & Sweet Potato Breakfast Bake

• Fluffy Crustless Quiche

• Slow Cooker Breakfast Meatloaf

• Chocolate Banana Protein Smoothie adding in a quality protein powder of your choice

Packing a Whole Foods Lunch

Don’t get caught up in the fact that lunches for you or your kids have to be fancy. Oftentimes, the simpler the better. All you need to do is have protein, vegetables, healthy fat, and fruit or a starchy carbohydrate.

Here are some suggestions of whole food and “better” processed foods to pack:

• Hard boiled eggs

• Shredded chicken breast

• Apple sprinkled w/cinnamon

• Dried fruit: mango, apricots, etc. (pay attention to serving size!)

• Raw or cooked veggies: carrots, celery, cucumbers, grape tomatoes, etc.

• Banana or plantain chips (not fried ones)

• Ham or turkey roll-up

• Strong cheese

• Fruit: grapes, strawberries, clementine, etc.

• Dark chocolate chips or a square

• Air-popped popcorn

• Larabars

• Kind bars

• No-sugar-added applesauce

• Shredded beef or pork

• Meatballs

• Medjool dates

• Greek yogurt

• Homemade tuna salad

• Soups, chili

• Clif Kid Fruit Rope

• YumEarth fruit snacks

• That’s It bars

• Homemade granola

• Homemade trail mix

• Justin’s Nut Butter packets

• Chocolate covered almonds

Lunch Box Recipes

Here are some recipes that you can make ahead to create a whole foods lunch box.

• Prosciutto-Wrapped Mini Frittata Muffins

• Turkey BLTA Roll-ups

• Roasted Cauliflower Popcorn

• Paleo Ranch Dressing for dipping veggies

• 3-Ingredient Banana Pudding

• Strawberry Applesauce

• Breakfast Cookies

• Mini Meatloaves

• Plantain Chip Chicken

• Nut-Free Cinnamon Crunch Granola

Next Sunday, we’ll talk about weight lifting for women in a way that actually achieves what we mean by “toned.”

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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