Back to School Meal Example Ideas - Ilyse Schapiro Nutrition

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Breakfast

Breakfast is easy to forget about at school when rushing for those 8ams or scrambling in the morning before an exam. However, starting the day off with a wholesome breakfast gets your brain flowing and ready to take on the day.

Great ideas for breakfast are:

  • Eggs
    • Eggs are pretty quick and can be made in a variety of ways to avoid boredom
    • Scrambled, omelet, or fried, you can eat them quick with whole wheat toast or an English muffin, add throw in some other veggies for extra fullness
  • Oatmeal
    • Ready in minutes and filling! Add fruit and/or almond butter for extra fullness
  • Fruit
    • Grab a piece of fruit when in a rush or if you’re not super hungry in the morning! Your brain will thank you for waking it up with some good sugars

 

Lunch

Lunch is an easy meal to pack on the go and bring throughout the day so that if you’re caught in between classes, you have a healthy alternative instead of buying out. Lunch ideas are:

  • Salad
    • Salads are really easy to pack in a container and bring to go! Throw in some other fruits, veggies and nuts and it’s a quick, satisfying meal
  • Sandwiches or wraps
    • Like salads, sandwiches are simple to throw in your bag and eat whenever you can

 

Dinner

Dinner is definitely the trickiest part about meal planning, because at this point in the day you’re exhausted, hungry, and are about to start getting your work done. Meal prepping and cooking for the week on Sunday is a great way to stay ahead and keep healthy throughout busy days.

 

Dinner ideas are:

  • Lean meat or fish with vegetables
    • There are so many options for dinner to avoid being repetitive
    • Chicken, turkey, salmon, tuna, etc.
    • SO many different vegetables to mix it up with weekly
    • Add a starch also for fullness like quinoa or brown rice
  • (If didn’t have for breakfast) eggs or an omelet with toast

 

Back to School Shopping Ideas

 

BREAKFAST:

  • Eggs
  • Oatmeal
  • Almond butter
  • Fruit

 

FRUIT:

  • Apples
  • Bananas
  • Oranges
  • Grapes
  • Berries (blueberry, raspberry, blackberry)

 

VEGETABLES:

  • Lettuce/ spinach
  • Broccoli
  • Sweet potatoes
  • Tomatoes
  • Green beans
  • Peppers
  • Baby carrots

 

SNACKS:

  • Nuts
  • Hummus
  • Baby carrots
  • Fruit
  • Popcorn (lower calorie, no butter added)

 

OTHER:

  • Brown rice
  • Quinoa
  • Beans
  • Chicken
  • Turkey
  • Salmon
  • Tuna
  • Whole wheat pasta

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