School meals: breakfast ideas for school children

What to have for breakfast at school to make it tasty, healthy and filling? Packing a lunch doesn't have to be tedious and difficult if we have various ideas for school breakfasts. How to compose a well-balanced second breakfast for school children? How to prepare a valuable meal in just a few minutes?

If you are looking for ideas for a healthy school breakfast for your child, you will find a large dose of proven inspiration in this article.

What should be included well balanced breakfast for school children?

Students need a lot of energy at school, so breakfasts for school children should not be treated as a small, symbolic snack, but a well-balanced meal. What should you pay attention to when composing a healthy breakfast for school? It is worth making sure that your breakfast contains the following ingredients:

Complex carbohydrates

They are an important source of energy, macro- and microelements, and are also very filling. Breakfasts for school children should be enriched with whole-grain bread, unprocessed flakes (e.g. oatmeal, millet, spelled), coarse-grained groats, as well as home-made pancakes, waffles and muffins made from e.g. oat or spelled flour.

Protein

Fresh vegetables and fruits

What to pack for a quick breakfast for school? They are best as a breakfast addition thoroughly washed and cut vegetables e.g. peppers, carrots, green cucumbers, radishes, cherry tomatoes. Fruit ideas for a school breakfast include, for example, sliced ​​apple, peach, grapes, blueberries and bananas. Let's treat fruit as a healthy addition, not the main ingredient of breakfast for school children.

Good fats

They enable the absorption of some vitamins, constitute an important source of energy and a component of many metabolic processes. What to have for breakfast at school to enrich your lunch with good fats?

A handful of nuts or peanut butter, avocado paste, a spoonful of pumpkin or sunflower seeds, or a few drops of good quality olive oil in a salad are great sources of good fats in a child's diet.

Water

A healthy school breakfast is indispensable appropriate amount of water. Therefore, let's pack 0,5 - 1 liter of mineral water in the student's backpack. In winter, it is worth choosing a thermos with warm tea, e.g. fruit tea. It is not recommended to drink sweetened drinks - especially between meals.

What to have for breakfast at school: 3 ideas for filling, healthy sweet meals 

A healthy school breakfast can be prepared sweet or as... sweetener let's use fruit, a bit of honey, homemade jam, xylitol or erythritol.

• Wholegrain rice with milk or oatmeal: warm in a thermal lunch bottle is an idea for a warming breakfast for school. We can prepare them based on water, cow's or plant milk, and add healthy additions, including: a teaspoon of chia seeds, a bit of peanut butter and cinnamon.

To get natural sweetness, add a banana, apple, dates or dried apricots to your rice/porridge. Let's also pack chopped fruit into a separate container.

• Banana, yogurt or cottage cheese pancakes: This is a great idea for a filling and delicious breakfast for school. Let's also pack natural yogurt, a handful of nuts and fresh fruit for the pancakes.
• Pancakes with cottage cheese and fruit: If we have a few dry, whole-grain pancakes left from the previous day, it is worth using them to prepare a quick breakfast for school.

Mix the cottage cheese with a bit of natural yogurt and honey. Pancakes can also be prepared with peanut butter and sliced ​​banana. Let's also pack a mix of chopped, seasonal fruit for the child in a separate compartment in the lunchbox.

What to eat instead of a classic sandwich, i.e. savory, healthy breakfast for schoolsy

Below you will find delicious ideas for a savory school breakfast you will prepare in just a few moments.

• Egg muffins with chives, or maybe tasty, whole grain muffins a la pizza (e.g. with cheese, ham, peppers, mushrooms and corn).

• Whole-grain tortillas rolled with your favorite additions, e.g. natural cheese, slices of ham, lettuce and fresh cucumber. Cut the rolled tortillas into smaller pieces and pack them to school with chopped vegetables and fruit.
• Pasta salad with cheese/ham, corn, peppers, fresh cucumber and yogurt sauce is an idea for a filling and healthy school breakfast. A nutritious salad can also be made with millet, mozzarella/feta, dried and fresh cherry tomatoes and basil.

Ideas for a quick breakfast for school, which you can prepare in just a few minutes

What to prepare for breakfast at school when we have very little time in the morning? Quick dishes or those that can be prepared the night before will work well:

• Thick smoothie: is an idea for a quick breakfast for school, especially on days when the child has few lessons. We can prepare a nutritious smoothie based on water, milk, natural yogurt or plant milk, add a few teaspoons of e.g. mountain oat flakes, peanut butter, ripe banana + favorite fruit, or a handful of spinach or parsley.

• Overnight oats: is a good idea for a school breakfast. We can prepare it the evening before and just pack it in the child's backpack in the morning (along with his favorite fruit). Pour mountain oatmeal, a mixture of chopped nuts, coconut flakes/chia seeds, a bit of honey or xylitol/erythritol into a jar or airtight container. Pour cold or warm plant or cow's milk over everything, mix thoroughly and put in the fridge overnight.

• Yogurt with granola: what to have for breakfast for school when we really don't have time in the morning? A great and quick option is natural/plant-based yogurt with good quality granola (no added sugar!), nuts and fruit.

We hope that our ideas for school breakfast will make it easier to prepare nutritious and tasty meals for children every day.