Hannibal Regional Blog

Protein Rich Foods

1. Lean turkey, roast beef, ham and/or cheese rolled up around a pickle spear
2. Lean turkey, roast beef, ham and/or cheese cut into squares or with mini cookie cutter for a DIY “lunchable”. Put into muffin wrappers to divide
3. Lean turkey, roast beef, ham and/or cheese slices in lettuce wraps
4. Lean turkey, roast beef, ham and/or cheese rolled up in whole wheat tortilla, or sliced into pinwheels
5. Cheese cubes or string cheese
6. Hummus, refried beans, or any bean dip
7. Hard-boiled eggs
8. Cottage cheese 
9. Yogurt
10. Chicken salad
11. Tuna salad
12. Egg salad
13. Ham salad
14. Chicken, beef, black bean and/or veggie  quesadilla
15. Build-Your-Own-Taco (whole wheat tortilla + cheese + tomatoes + meat + avocado + onion + peppers + shredded lettuce + salsa/sourcream etc.)
16. Build-Your-Own-Pizza (whole wheat English muffin, whole wheat pita or tortilla shell + sauce + cheese + mushroom + meat + chopped broccoli + onion + peppers etc.)
17. Burritos 
18. Egg Frittatas
19. Nuts 
20. Nut butters (peanut, almond, soynut, cashew) on celery, apples, bread, crackers etc.
21. Sunflower seeds, pumpkin seeds, hempseeds
22. Leftover rotisserie chicken, shredded pork, roast etc.
23. Grilled cheese
24. Quinoa salads

Thermos Ready

25. Anything leftover!
26. Spaghetti
27. Soups
28. Stews
29. Beans and rice
30. Refried beans and cheese
31. Homemade mini meatballs (can be pre-made and frozen)
32. Whole wheat pasta with shredded cheese and steamed veggie
33. Lentils 
34. Pesto over whole wheat noodles
35. Stir fry
36. Oatmeal 

Grains/Starch

37. Mini whole wheat bagels
38. Whole wheat pita pockets
39. Whole grain crackers (Triscuit, wheat thins)
40. Baked tortilla chips
41. Soba noodle salads
42. Whole wheat pasta salad
43. Quinoa or couscous salads
44. Mini whole wheat pancakes or waffles
45. Rice cakes
46. Whole wheat French toast

Fruit

47. Grapes, fresh or frozen
48. Strawberries, raspberry, blueberries, blackberries
49. Mandarin oranges, fresh orange, grapefruit or tangerine
50. Pears, fresh or canned in juice
51. Cantaloupe, watermelon, honeydew
52. Frozen fruit slushy in reusable pouch 
53. Applesauce
54. Dried fruit, boxed raisins/Craisins  
55. Freeze dried fruit
56. Fruit leather
57. Avocado slices or guacamole

Veggies

58. Celery sticks
59. Carrot sticks, baby carrots
60. Sweet bell peppers
61. Broccoli/cauliflower
62. Olives, Pickles
63. Pickled beets
64. Edamame
65. Sugar snap peas
66. Grape tomatoes
67. Sweet potato/potato wedges
68. Homemade sweet potato/potato chips
69. Mixed greens salad
70. Frozen peas
71. Fresh green beans
72. Cucumber slices
73. Radishes 
74. Kale chips

Savory Snacks

75. Pita chips baked with favorite seasonings
76. Homemade tortilla chips baked with favorite seasonings
77. Popcorn
78. Trail mix
79. Jerky
80. Blue corn chips
81. Rice crackers
82. Cottage cheese dip for veggies
83. Cream cheese or sour cream dip for veggies

Sweets

84. No bake cookies/bars
85. Fortune cookie
86. Homemade mini muffins
87. Waffle sandwiches 
88. Hershey kiss, or a few chocolate chips
89. Granola bar
90. Graham crackers
91. Yogurt cream cheese dip for fruit
92. Banana chips
93. Chocolate covered nuts or raisins
94. Pudding cup/homemade pudding

Fun Extras

95. Colorful/decorative napkin
96. Sticky note
97. Sticker
98. Joke written on napkin, answer inside
99. Cloth napkin so they feel fancy
100. Silly drawing

Source: realmomnutrition.com

Decades of research demonstrate the benefits of breakfast, especially for school age children. “Time” is the number one reason given for skipping breakfast, but with good planning, a healthy and delicious meal can be prepared and eaten in under 10 minutes. A high protein breakfast (about 14g for children and 21g for teenagers) promotes longer periods of fullness. This in return prevents growling stomachs and enhances alertness at school. Protein-packed breakfast ideas include eggs, cottage cheese, yogurt, nuts/ nut butters, and lean meats (ham, Canadian bacon etc.).

Eggs are my go-to food for any meal. They taste great and go well with anything, are super quick and easy to prepare, inexpensive and offer a lot of nutrition. In addition to protein, eggs (the whole egg that is, yolk included!) contain two important nutrients: choline and lutein, which play a critical role in brain development and cognition. One large egg contains 147 milligrams of choline, more than half of the choline most 4-8 year old’s need. Choline is an important nutrient involved in mood and learning. Lutein plays an important role in brain function for infants and toddlers.

Streamline breakfast and make it as efficient as possible by planning. Planning is huge! Next week will include “make ahead” and last-minute breakfast ideas.