We all know planning meals can be difficult – between coming up with a meal idea to trying to find something healthy that your children will also eat. For this series, we wanted to do the heavy lifting for you – by coming up with a delicious lunch to go with a Vitapod drink and a nutrition breakdown to put your mind at ease!
These meal inspirations have been created for the age group of 5-8 years old. Which means that our meal recommendations are designed to suite the daily fruit, vegetable, grains, protein, and dairy recommendations for children between the ages 5-8 by the USDA. For vegetables, this age group should have 1.5 to 2.5 cups a day. For fruit, 1 to 2 cups a day. For protein, 3 to 5.5 oz-equiv. For grains, 2 to 3 oz-equiv. And for dairy, 2.5 cups.
This meal is a twist on a classic tuna salad – a vegetarian alternative with none of that fishy smell in the cafeteria during lunch but all of the protein!
- 1 cup of chickpeas
- 2 tbsp greek yogurt
- ¼ cup chopped celery
- ¼ cup chopped red onion
- Juice of half a lemon
- 1/3 of a cucumber
- 2 tbsp hummus
- 1 peach
- 1 Hydra+ Watermelon pod
- Pour your cup of chickpeas into a medium size mixing bowl. Mash down the chickpeas lightly with a fork.
- Add in the greek yogurt, celery, red onion, and lemon juice. Mix together until all the ingredients are well incorporated. Add salt and pepper to taste.
- Feel free to slather the chickpea 'tuna' mix between two slices of whole wheat bread or you can also eat it on its own!
- Cut a cucumber into slices and place alongside your hummus.
- Cut a peach up for a nice sweet treat full of nutrients.
- Pair with a watermelon Hydra+ pod and enjoy!
Chickpeas: Source of protein.
Greek yogurt: Source of protein, dairy, and probiotics.
Celery: Supports digestion, reduces inflammation, and is rich in fiber.
Red onion: Source of an antioxidant compound called quercetin, which provides protection against cancer, heart disease and allergies.
Cucumber: Promotes hydration and is high in nutrients and antioxidants.
Hummus: Source of protein and fiber.
Peach: Falls under daily fruit intake and provides vitamins A and C.