Lesson 4: Quick Mealtime Ideas

quick mealtime ideas


  • Scrambled eggs & uncured bacon
  • Mini egg muffins with uncured bacon and spinach
  • Stuffed sweet potatoes (stuff with sausage, kale, cinnamon, etc.)
  • Banana, blueberry and spinach smoothie with 1 scoop of protein powder
  • Gluten-free pancakes (add 1 scoop of protein powder to mix) with 100% real maple syrup and sliced strawberries
  • Gluten-free oatmeal topped with almond butter, banana, flaxseed, 100% maple syrup and cinnamon 


  • Healthy P&J with organic whole-grain bread, almond butter and no-sugar whole-fruit jam
  • Tuna salad with chopped apples and vegan mayo
  • Uncured deli turkey meat
  • Hummus with chopped veggies
  • Apples with almond butter
  • Chia seed pudding 
  • Low-sugar coconut yogurt with cinnamon & sliced banana
  • Clean trail mix
  • Fruit
  • Leftovers


  • Roasted chicken and broccoli with nutritional yeast sprinkles
  • Taco salad bar with ground beef, black beans, quinoa, olives, tomato, avocado and your kids favorite dressing
  • Burger with a gluten-free bun (or lettuce wrap) and sweet potato fries
  • Herbed turkey meatballs with cauliflower mash
  • Pork chops with sautéed apples (if your kids are open minded, add sautéed sauerkraut)
  • Beef and broccoli stir-fry with cauliflower rice 
  • Gluten-free spaghetti with homemade sauce and a big salad