Ensuring your kids have a healthy, balanced meal for school can set them up for a day full of energy and focus. Having easy meal prep ideas makes it easy for you to plan ahead for your children and also have your kids on track when it comes to what they eat. Here are four easy meal prep ideas that are both nutritious and delicious.
Chicken and Veggie Wraps
These wraps are a perfect balance of protein, fibre, and veggies, making them a wholesome lunch option.
INGREDIENTS
• Whole wheat tortillas
• Grilled chicken breast (sliced)
• Sliced tomatoes
• Sliced onions
• Sliced cucumbers
• Sliced bell peppers (red, yellow, green)
• Hummus or guacamole
• A handful of spinach leaves or lettuce
PREPARATION
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- Spread hummus or avocado on the tortilla.
- Layer with chicken slices, veggies, and spinach.
- Roll up the tortilla tightly, slice in half, and pack.
Pasta Salad
Teaching kids that they can indulge while keeping their meals healthy is essential. So, who says you can’t have pasta? This cold pasta salad is refreshing and packed with nutrients from various vegetables.
INGREDIENTS
• Whole grain pasta (conchiglie or fusilli works well)
• Cherry tomatoes (halved)
• Cucumber (sliced)
• Black olives (sliced or whole)
• Rocket leaves or baby spinach
• Cubed cheese (cheddar or feta)
• Olive oil and lemon juice (for dressing)
• Salt, pepper, chili flakes and dried oregano
PREPARATION
1, Cook the pasta according to package instructions and let it cool.
2, In a large bowl, mix the pasta with the vegetables and cheese.
3, Drizzle olive oil and lemon juice, and season with salt, pepper, and oregano.
4, Toss everything together and pack in a container.
Kid-Friendly Charcuterie Box
Who doesn’t love charcuterie boards? This easy lunch is a simple yet nutritious option that pairs lean protein, fresh fruit and a bit of indulgence with cheese and crackers.
INGREDIENTS
• Sliced turkey breast
• Sliced pepperoni
• Diced cheese (Swiss or cheddar)
• Whole grain crackers
• Pretzels
• Grapes
• Green olives
• A handful of mixed nuts
Preparation:
Assemble the sliced cold cuts and diced cheese. The sliced turkey could be paired with a light spread of onion jam for more flavour
Pair with a side of whole grain crackers, mixed nuts, grapes and olives.
Add sliced apples or pears for an extra serving of fruit.
Veggie and Hummus Bento Box
(Vegan-friendly!)
This colourful bento box is full of fibre, vitamins and healthy fats.
INGREDIENTS
• Tofu cubes
• Olive oil
• Chopped garlic
• Salt and pepper (to season)
• Carrot sticks
• Celery sticks
• Cherry tomatoes
• Cucumber slices
• Broccoli florets
• Hummus (store-bought or homemade)
• Whole grain pita bread (cut into triangles)
• A handful of mixed nuts (optional)
Preparation:
1, Coat you pan with pomace olive oil and lightly sauté the garlic before adding the tofu. Season with salt and pepper and continue to cook until the tofu browns on the edges.
2, Arrange the veggies and tofu in a bento-style lunch box.
3, Add a generous serving of hummus for dipping.
4, Include pita bread triangles and a small portion of mixed nuts.
A Little Nibble!
In addition to these easy delicious and nutritious meals, remember, they are children and while instilling good eating habits and good nutrition is a major factor, you have to also take into account adding small fun bites. So, be sure to add something that you know they would enjoy alongside their meal while keeping with healthy eating habits.
Children tend to switch from one thing to another very quickly if they don’t find interest in something. Make sure to adapt each recipe from time to time. These delicious snacks are the perfect addition for your kids for when hunger strikes between meals.
Quinoa Energy Balls: These can be made with cooked quinoa, almond butter, honey, chia seeds and dark chocolate chips. Roll into bite-sized balls and refrigerate.
Greek Yogurt with Berries and Honey: A creamy snack with natural sweetness and a boost of probiotics.
Cheese and Whole Grain Crackers: A balanced snack providing protein and whole grains.
Homemade Trail Mix: Mix nuts, seeds, dried fruit and a sprinkle of dark chocolate chips for a customisable snack.
Banana Oat Muffins: Wholesome muffins made with ripe bananas, oats and a touch of honey.
Cucumber Sandwiches: Layer thinly sliced cucumbers and cream cheese on whole grain bread for a refreshing snack.
