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 quick and easy lunch idea includes a nutritious salad and peanut butter and jelly roll ups (with homemade jam!) that you can make in less than 10 minutes.
- Half an avocado
- ½ cup chopped strawberries
- ¼ cup feta
- Juice of half a lemon
- Balsamic glaze
- Two slices whole wheat bread
- 1 tbsp peanut butter
- ½ cup frozen raspberries
- 1 tablespoon chia seeds
- 2 tablespoons maple syrup
- Baby carrots
- Dip of choice!
- Watermelon Hydra+ pod
- Chop half an avocado into cubes and mix with chopped strawberries, feta, lemon juice, salt and pepper. Put into your lunchbox and drizzle with balsamic.
- Blend frozen raspberries with maple syrup and chia seeds until jam like consistency.
- Cut the crust off your whole wheat bread and flatten with your hands. Spread flattened bread with peanut butter and jam. Roll up and cut into slices.
- Add carrots and dip to your container.
- Pair with a Watermelon Hydra+ and enjoy!
Strawberries: Full of vitamins C, fiber, and potassium.
Avocado: Source of vitamins C, E, K, and B6 and high levels of healthy fats.
Feta: Falls under the daily requirements for dairy and goof source of probiotics.
Whole wheat bread: Good source of whole grains.
Peanut butter: Source of healthy fats and protein.