By Sarah Mueller, Contributing Writer
I’m so excited to be joining you at the Humbled Homemaker today. When Erin asked for posts on back-to-school, I knew right away what I wanted to share with you: it’s my #1 tip to help kids through a busy school day. If you want your kids to have a great school day, make sure they fuel up with a protein-rich breakfast.
Why is protein so important for a great school day?
Protein gives kids energy for a busy day.
A breakfast high in protein gives kids steady fuel for the whole morning. Kids have more energy, more focus and won’t get antsy or sleepy before lunch.
What’s for breakfast?
For a lot of busy moms, cereal is the easy breakfast of choice. No cooking required and kids can serve themselves – it’s a no-brainer, right? Unfortunately most cereals (especially the ones targeted at kids) are loaded with sugar and have minimal protein.
Image by Katrin Morenz
The problem with sugar
If a child has a breakfast with a lot of sugar (and little or no protein), his blood sugar will spike upward and then crash mid-morning. He’ll be tired, uninterested, and have a hard time staying on task. This sounds like a recipe for problems in school, doesn’t it?
I wonder how many struggling learners would benefit from a more nutritious, protein-rich breakfast?
A protein-rich breakfast doesn’t have to mean a lot of extra time in the kitchen.
You might be thinking that getting protein into your kids at breakfast means you’ll have to dirty up a lot of dishes and spend a lot of time. But this isn’t necessarily the case.
Image by Porsche Linn
7 quick and easy protein-rich breakfast choices
1. Eggs (scrambled, fried, omelets, etc.)
Eggs are an easy, frugal and healthy choice for breakfast.
2. Baked oatmeal
I usually assemble one of my favorite oatmeal recipes (here and here) the night before. In the morning, I just pop the dish in the oven to bake. Recipes containing eggs or yogurt will have much more protein and less sugar than the instant microwave variety.
3. Greek yogurt
Kids can add their own toppings like nuts, fresh fruit, and coconut. (See my easy video tutorial on how to make yogurt.)
4. Homemade sausage
Make sausage for Saturday’s breakfast and save some for the weekdays. Your kids will love you for it!
Image from Pixabay
5. Breakfast smoothies
Browse Erin’s favorite smoothie recipes on Pinterest. Boost the protein with yogurt, chia seeds or nut butter.
6. Homemade granola
Granola is easy to make in bulk on the weekend. Hey, this one’s as easy as cereal! Just watch that the sugar content isn’t too high!
7. Whole-grain toast with cream cheese or nut butter
If time is short, toast and a protein-packed topping plus a piece of fruit is a great quick fix.
Image from Pixabay
For even more ideas for a healthy, protein-rich breakfast, follow Sarah Mueller @ Early Bird Mom’s board Real Food: Breakfasts on Pinterest.
School-day mornings are sure to be busy.
Make sure you incorporate some protein to give your kids the energy they need for the whole morning. It’s an effort that will pay off for them all day long.
What is your favorite breakfast to fuel up your kids?
Want healthy, back-to-school lunch ideas? Kitchen Stewardship’s The Healthy Lunchbox has 45 real food recipes, plus 8 colorful printables, you’ll be ready to pack amazing lunches for your family this fall! Pick up your copy HERE!