As the school year kicks off, it’s time to prepare nutritious meals that keep kids energized, focused, and full throughout the day. From breakfast to dinner, every meal plays a vital role in maintaining energy levels and overall wellbeing. According to Great River Health Registered Dietitian Nutritionist Kathy Schmidt, "Nutrition is the foundation of good health. For children especially, a balanced diet supports not just physical growth, but cognitive and emotional development as well." 

Figuring out healthy, child-friendly meals can quickly become a daunting task, so we’ve put together a delicious list of Nutrition Services-approved recipes that cover everything from nutrient-packed breakfasts to satisfying after-school snacks and quick weeknight dinners that the whole family can enjoy. 

Nutrient-Packed Breakfasts 

Veggie-Packed Breakfast Burritos 

Start the day with a hearty, nutritious breakfast that’s easy to customize. Begin with a whole wheat tortilla and fill it with scrambled eggs, black beans, diced tomatoes, spinach, and a sprinkle of cheese. You can add avocado for healthy fats and salsa for extra flavor and vitamin C. Wrap and freeze these burritos for a quick grab-and-go breakfast option that’s packed with protein, fiber, and essential vitamins. 

Greek Yogurt Parfait 

Layer Greek yogurt with berries (fresh or frozen for a longer shelf life) and granola for a delicious and balanced breakfast. Greek yogurt is high in protein, while berries provide antioxidants, and granola adds a satisfying crunch and fiber. You can also mix in a tablespoon of chia seeds or flaxseeds for an extra dose of omega-3 fatty acids. Having trouble convincing your kids? Try sprinkling their favorite cereal or a bit of honey on top. 

Overnight Oats 

Prepare a nutritious breakfast the night before with overnight oats. Combine rolled oats with your choice of milk or a dairy-free alternative, and mix in a tablespoon of chia seeds, a handful of berries, and a drizzle of honey. Let it sit in the fridge overnight. In the morning, you'll have a ready-to-eat breakfast that’s rich in fiber and essential nutrients. Toss in some chocolate chips and call it healthy cookie dough to really make your kid’s day. 

Fun and Nutritious Sack Lunches 

Healthy Wrap Ideas  

Wraps allow a lot of customization and can be ready in less than 5-minutes, what’s not to love? Use a whole grain tortilla to make the meal more filling and add a handful of spinach for vitamin C, iron, potassium, vitamin E, and magnesium. From here, the possibilities are endless – but these are a few of our favorite healthy wrap fillings: 

• Almond butter and fruit 

• Turkey, cheese, and hummus 

• Rice, black beans, avocado, and cheese 

• Roasted veggies and ranch 

Pair these roll-ups with a side of fruit or pasta salad for a complete meal. 

DIY Bento Box 

A bento box is a great way to pack a variety of healthy foods. Include a mix of protein (like hard-boiled eggs or grilled chicken strips), whole grain options (such as quinoa or brown rice), and colorful vegetables (like cherry tomatoes, sliced cucumbers, and carrot sticks). Add a small portion of fruit, such as apple slices or grapes, and a scoop of cottage cheese. 

Mini Pita Pizzas 

Transform whole grain pita bread into mini pizzas by topping with a spread of tomato sauce, shredded mozzarella cheese, and a variety of vegetables like spinach, mushrooms, and bell peppers. Bake until the cheese is melted and bubbly. These mini pizzas are a fun, interactive lunch that kids will enjoy making and eating. 

Satisfying After-School Snacks 

Fruit and Nut Energy Balls 

Combine oats, nut butter, honey, and a mix of dried fruit and nuts to create energy balls that are perfect for an after-school snack. Simply mix the ingredients together, roll into bite-sized balls, and refrigerate. These snacks are packed with protein, fiber, and healthy fats, providing sustained energy to power through homework and activities. 

Veggie Sticks with Hummus 

Slice up an assortment of vegetables such as carrots, celery, and bell peppers, and serve them with a side of hummus. Hummus is a great source of protein and fiber, and it makes veggies more appealing to kids. You can also offer whole grain crackers alongside for added crunch. 

Apple Slices with Nut Butter 

Apple slices paired with almond or peanut butter make for a satisfying and nutritious snack. The natural sugars in the apples provide a quick energy boost, while the nut butter adds protein and healthy fats. Sprinkle a few chia seeds on top for an extra nutritional punch. 

Quick and Easy Weeknight Dinners 

One-Pan Chicken and Vegetables 

Simplify dinner with a one-pan meal that’s both easy and nutritious. Arrange chicken breasts or thighs on a baking sheet, and surround with a mix of vegetables like broccoli, bell peppers, and sweet potatoes. Drizzle with olive oil and season with herbs like rosemary and thyme. Roast in the oven until the chicken is cooked through and the vegetables are tender. 

Healthy Turkey Chili 

Prepare a batch of turkey chili that’s both hearty and healthy. Sauté onions, garlic, and bell peppers, then add ground turkey, diced tomatoes, kidney beans, and corn. Season with chili powder, cumin, and paprika for flavor. Let it simmer for about 30 minutes and serve with a side of whole grain bread or a simple salad. 

Veggie-Stuffed Zucchini Boats 

Cut zucchinis in half lengthwise and scoop out the center to create "boats." Fill them with a mixture of quinoa or brown rice, sautéed vegetables, and a sprinkle of cheese. Bake until the zucchini is tender and the cheese is melted. These boats are a great way to incorporate more vegetables into dinner while keeping things interesting. 

Tips for Success 

"Adding fruits and vegetables doesn't have to be boring,” noted Clay Anderson, another Dietician at Great River Health. “Simply adding some fruits and vegetables to your favorite foods can increase the nutrient density. Try adding some fruit to your cereal, opt for a lean protein in a sandwich/wrap, or adding some extra veggies to your pizza can make a big difference." Here are a few other things to keep in mind: 

• Model Healthy Behavior: Little ones learn from watching what’s going on around them. By making healthier choices yourself, you’re setting the stage for your whole family to follow suit.  

• Involve Kids in Meal Prep: Letting children participate in meal preparation can make them more excited about eating healthy foods. They can help with washing vegetables, stirring ingredients, or assembling their own snacks. 

• Make it Fun: Use colorful ingredients and creative presentation to make meals more appealing. Fun shapes, vibrant colors, and interactive elements can make healthy eating enjoyable. 

• Plan Ahead: Preparing meals and snacks in advance can save time during busy school weeks. Batch cooking and portioning out snacks can ensure that you always have nutritious options available. 

• When All Else Fails: Keeping your pantry stocked with dried fruit, nuts, better-for-you snacks and cereals gives you the option of effortlessly tossing together a trail mix that appeases even the pickiest of eaters while still incorporating a variety of nutrients. 

A balanced diet supports physical health, cognitive function, and overall well-being, setting the stage for a successful and energizing school year for everyone in your family. 

"People often think that having a healthy diet is difficult or boring but often making some small changes to your favorite foods can make a big difference," Anderson encouraged.   

"Healthy eating isn’t about perfection, it’s about making the best choices possible as often as you can,” agreed Schmidt, “By teaching kids about nutrition and involving them in the process of meal planning, grocery shopping, and cooking, you're giving them the opportunity to learn how to make better choices on their own and develop a healthy relationship with both food and their body."  

From nutrition coaching to fitness classes, well-child checks and preventative screenings, there are endless ways to keep your family healthy at Great River Health. Find out more by viewing our full list of health services.