Nutritious and well-balanced meals are essential for students' health and academic performance. Here is a complete list of nutritious and tasty student meal recipes, including detailed instructions, to make it easy for you to prepare healthy daily meals for your children.
Breakfast
Oatmeal with Berries and Nuts
How to make it: Bring 1 cup of oatmeal and 2 cups of water to a boil and cook on low heat for 5 minutes, or until oats have thickened. Add 1/2 cup berries (such as blueberries or *berries) and 1/4 cup nuts (such as almonds or walnuts).
Whole Wheat Toast with Egg and Avocado
How to make it: toast two slices of whole wheat toast and spread a layer of guacamole. Fry an egg and place it on the toast.
Banana Oatmeal Shake
Method: Place 1 banana, 1 cup milk, 1/2 cup oatmeal and 1 teaspoon peanut butter in a blender. Blend until smooth.
Lunch
Whole Wheat Sandwich with Turkey and Vegetables
How to make it: sandwich sliced turkey, lettuce, tomato and cucumber between two slices of whole wheat bread.
Quinoa Salad with Chicken and Vegetables
To make: cook 1 cup quinoa. Dice 1/2 cup chicken, 1/2 cup carrots, 1/2 cup celery and 1/4 cup onion. Combine quinoa and ingredients; drizzle with lemon juice and olive oil.
Pasta with Meat Sauce and Vegetables
Method: Cook 1 cup whole-wheat pasta. Make meat sauce using 1/2 pound ground beef, 1 cup onion, 1 cup carrots and 1 cup canned tomatoes. Mix pasta and meat sauce.
Dinner
Grilled Salmon with Roasted Vegetables
How to Make: Place salmon fillets on aluminum foil and sprinkle with salt and pepper. Dice 1/2 cup broccoli, 1/2 cup carrots and 1/2 cup onion. Place the vegetables next to the salmon and wrap up. Bake in a preheated 200°C oven for 15 to 20 minutes, or until salmon is cooked through.
Chicken Fried Rice
Method: Cut 1/2 lb. chicken into small pieces. Dice 1 cup cooked rice, 1/2 cup carrots, 1/2 cup celery and 1/4 cup onion. In a saucepan, heat oil and saute chicken. Add vegetables and rice and sauté until well mixed.
Lentil Soup
To make the soup, combine 1 cup lentils, 1 cup onion, 1 cup carrots, 1 cup celery and 8 cups water in a saucepan. Bring to a boil, then simmer over low heat for 1-2 hours, or until lentils are tender.
Snacks
Fruits and vegetables: apples, bananas, carrot sticks, etc.
Nuts and seeds: almonds, walnuts, sunflower seeds, etc.
Whole grain cookies: oatmeal cookies, soda crackers, etc.
Yogurt: plain yogurt or yogurt with fruit.
Other suggestions
Encourage students to drink more water.
Limit sugary drinks and unhealthy snacks.
Try to use whole grains, lean proteins, and fruits and vegetables.
Participate in your children's cooking process so they understand the importance of healthy eating.
Don't force your kids to eat things they don't like.