Day 1:
Breakfast:
Whole grain pancakes with fresh berries and a drizzle of maple syrup
A glass of milk
Lunch:
Turkey and cheese whole grain wrap with lettuce and tomato
Baby carrots with hummus
Apple slices
Snack:
Greek yogurt with honey and granola
Dinner:
Grilled chicken breast
Steamed broccoli and carrots
Quinoa
Dessert:
Fruit salad with a variety of seasonal fruits
Day 2:
Breakfast:
Scrambled eggs with spinach and cheese
Whole grain toast
Orange juice
Lunch:
Vegetable soup with whole grain crackers
Sliced cucumbers and cherry tomatoes
Banana
Snack:
Mixed nuts and dried fruit
Dinner:
Baked salmon
Brown rice
Steamed green beans
Dessert:
Vanilla yogurt with fresh berries
Day 3:
Breakfast:
Oatmeal with sliced bananas and a sprinkle of cinnamon
A glass of milk
Lunch:
Chicken and avocado whole grain sandwich
Celery sticks with peanut butter
Grapes
Snack:
Cheese sticks and whole grain crackers
Dinner:
Spaghetti with turkey meatballs and marinara sauce
Mixed green salad with a light vinaigrette
Dessert:
Apple slices with a dollop of peanut butter
Day 4:
Breakfast:
Smoothie made with spinach, banana, strawberries, and almond milk
Whole grain toast with almond butter
Lunch:
Tuna salad with whole grain crackers
Sliced bell peppers
Pear
Snack:
Air-popped popcorn
Dinner:
Beef stir-fry with mixed vegetables
Brown rice
Dessert:
Homemade fruit popsicles
Day 5:
Breakfast:
Whole grain cereal with milk and sliced strawberries
A glass of orange juice
**Lunch:
Quinoa salad with chickpeas, cucumber, and cherry tomatoes
Apple slices
Snack:
Veggie sticks with ranch dip
Dinner:
Baked chicken tenders with a whole grain breadcrumb crust
Sweet potato fries
Steamed peas
Dessert:
Greek yogurt with a drizzle of honey and mixed nuts
Day 6:
Breakfast:
Egg and vegetable muffin cups
Whole grain toast
A glass of milk
Lunch:
Whole grain pasta salad with cherry tomatoes, mozzarella, and basil
Carrot sticks
Orange slices
Snack:
Cottage cheese with pineapple chunks
Dinner:
Turkey chili
Cornbread
Mixed green salad
Dessert:
Fruit kebabs with a yogurt dip
Day 7:
Breakfast:
Whole grain waffles with a smear of almond butter and banana slices
A glass of milk
Lunch:
Chicken and vegetable skewers with a side of brown rice
Cucumber slices
Berries
Snack:
Sliced apples with a cheese stick
Dinner:
Homemade veggie pizza with a whole grain crust
Mixed green salad
Dessert:
Frozen yogurt with fresh fruit toppings
Tips for Promoting Healthy Eating:
Include a variety of fruits and vegetables: This ensures kids get a wide range of vitamins and minerals.
Opt for whole grains:Whole grain breads, pastas, and cereals are more nutritious than their refined counterparts.
Encourage hydration: Water and milk are the best choices. Limit sugary drinks.
Get kids involved: Let them help with meal planning and preparation to increase their interest in healthy foods.
Keep it fun and colorful: Kids are more likely to eat foods that are visually appealing and fun to eat.
