The Meal Plan for the Week of August 8, 2022

Back-to-School Brain Food for Kids

It’s hard to believe that summer is winding down and kids are gearing up for another year of school! Little and big brains alike need the fuel to get through whatever the day throws at them while learning and growing. Try out these recipes with brain boosting ingredients to give everyone in the family a jump start in the right direction this school year.


Oatmeal Apple Cake

A super easy and nutritious option to start the day right! Oatmeal, apples, eggs, and yogurt can help with cognitive function and concentration. The addition of cinnamon not only enhances the sweetness of this recipe but may also help with improved memory and increased attention. You can prep a large batch ahead of time to enjoy during the week to make busy mornings a breeze! Pair with a hard-boiled egg or Greek yogurt for a good source of protein to keep everyone feeling satisfied until the next meal.


Cereal Bars

Forget the pre-made cereal bars from the grocery store that are packed with added sugars and unhealthy ingredients and try these instead! Peanut butter is packed with omega-3 fatty acids and other nutrients that are known to greatly aid in the development of a healthy and expanding brain. For the cereal, choose one that is whole grain, with at least 3 grams of fiber per serving, and 10 grams or less of added sugar per serving. Pair this with an additional protein, like Greek yogurt or eggs, and fruit, like berries, to round out the meal.


Homemade Fish Nuggets with Sweet Potato Wedges

Take a break from chicken nuggets with these nutrient powerhouse fish nuggets instead! Fatty fish, like cod or salmon, are a good source of omega-3 essential fatty acids. These are important for building the structure of children’s brains. Fish is also a great source of protein, iron, calcium, zinc, and magnesium, which are all needed for growing children. Pair these nuggets with baked sweet potato wedges and a fresh vegetable or fruit salad to make it a complete meal! With Sweet Potato Wedges


Black Bean Burgers

A meatless meal that not only tastes delicious but is packed full of nutrients! Beans are another brain boosting food, full of zinc, protein, iron, folate, and choline. Pair this with a whole wheat bun and traditional hamburger toppings or keep it simple and serve with a fresh vegetable, veggie sticks, sweet potato fries, or a fruit salad on the side.


Tuna Patties

Leafy green vegetables are a good source of folate, which is important for brain development and function. While some kids are fine with munching on a salad or other greens, it can sometimes be a hard sell for others. If that’s the case at your house, try out this recipe which is sure to please the whole family! Loaded with nutrient-rich veggies but paired with cheesy noodles keeps it a kid-friendly, comfort meal for everyone to enjoy.

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group