What I Serve My Girls in a Day as a Health Coach and Busy Mom
As a mom to two active girls, I’m intentional about providing meals and snacks that fuel their growing bodies while keeping their immune systems strong. By prioritizing protein and whole foods, I help them feel satisfied throughout the day and avoid constant snacking on packaged convenience foods. Here’s what a typical day of eating looks like for my girls.
Breakfast:
On the weekends, I love preparing a breakfast casserole in advance to make early school mornings smoother—especially since my oldest leaves the house at 6:30 AM. Some of our favorite make-ahead options include:
If I don’t get around to prepping, we keep it simple with:
Scrambled Eggs or Rice Cake with Peanut Butter and Banana
Thankfully, they both have a snack soon after they arrive at school, which works well since neither has a big appetite first thing in the morning.
School Snack:
For school snacks, I aim to balance protein with fruit to keep them energized, focused, and full until lunch. Some favorites include:
Skout Bar
Chomps Meat Stick
Cheese Stick
Small Bag of Popcorn: Just because they like having something crunchy along with a piece of fruit and protein
Lunch:
When it comes to packing school lunches I like to stick to this simple formula which includes:
Protein: Examples include leftover chicken, turkey sandwich, or turkey rolls.
Healthy Fat: Avocado, cheese, or nuts.
Fruit and Veggie: A mix of fresh produce like berries, apple slices, carrots, or cucumber sticks.
Fun Food: A small portion of chips, crackers, or popcorn to keep it enjoyable.
Leftovers are also a great option. We use Lunchbox Stainless steel thermos to keep things warm until lunch.
After-School Snack:
When my girls come home from school, they’re usually starving, so I use this as an opportunity to load them up with nutrient-dense foods. If I have the time, I’ll set out a charcuterie board filled with:
Fruits
Veggies and dips
nuts and seeds
Turkey, Cheese and crackers
If I’m short on time, my go-to is plain yogurt with fresh fruit and low-sugar granola, paired with some veggies on the side.
Dinner:
Dinner always includes a protein, a vegetable, and a starch to create a balanced plate. Some examples include:
Veggie Packed Meat Sauce with Jovial Pasta
Grain Bowl
Salmon Burgers with potatoes and broccoli
Dessert or After-Dinner Snack
Favorites include:
A bowl of cereal- They love Lovebird or Seven Sundays
Peanut butter with chocolate chips
A homemade muffin
Rice cake topped with peanut butter
Why This Works for Us
By focusing on balanced meals with plenty of protein, healthy fats, and a variety of plants, my girls stay energized and avoid the cycle of constant snacking (most of the time). This approach also helps support their immune systems, which is especially important during the school year.
What strategies do you use to keep your kids fueled and healthy? I’d love to hear your ideas!
