How To Cook One Day Menu For Students - Recipe

Help your children improve their grades and concentration with this healthy eating plan. The products included in the menu are suitable for stimulating the brain activity of children. They will also supply the necessary energy for the day. This 1-day meal plan includes a healthy breakfast, supportive morning and afternoon meals, lunch and dinner.

Make oatmeal for breakfast to boost brain activity and make it easier to concentrate. For lunch, pack a rich box of eggs, fruit and cottage cheese, and for dinner, prepare delicious vegetables with pasta. For snacks, you can experiment with fruits and vegetables, nuts and dairy products prepared in a variety of ways. Our suggestions are for healthy apple donuts and a milk bar with fruit.

The menu for one-day meals for students contains:

• 1547 calories,
• 89 grams of protein,
• 60 grams of fat,
• 173 grams of carbohydrates,
• 23.2 grams of fiber.

1. Breakfast

Nutritional value for 1 bowl:

291 calories, 9 grams of protein, 8 grams of fat, 49 grams of carbohydrates, 6 grams of fiber

Perfect healthy breakfast, rich in yogurt protein, healthy fats from crispy pecans and sweet antioxidant blueberries. You can replace each of the ingredients so that you can prepare a different oatmeal breakfast each time.

Required products :

• 1 cup water
• 1/2 cup oatmeal
• 1/2 cup blueberries, fresh or frozen
• 2 tablespoons low-fat yogurt
• 1 tablespoon pecans (or walnuts), chopped
• 2 teaspoons maple syrup (or honey)

Method of preparation :

Boil water in a small saucepan. Add the oats and stir occasionally until soft. Remove from the heat, close the pot with a lid and let the water absorb for 2-3 minutes. Serve in a bowl and garnish with yogurt, blueberries, pecans and syrup.

2. Breakfast in the morning

Nutritional value for 2 slices:

103 calories, 3 grams of protein, 7 grams of fat, 9 grams of carbohydrates, 2 grams of fiber

This so simple recipe turns sliced ​​apples into donut-like sweet treats, but into a healthy option.
Garnished with tahini or peanut butter, they are a satisfying and satisfying dessert for children.

Required products :

• 1 medium apple (or rice)
• 3 tablespoons almond oil (peanut butter or other)
• 2 teaspoons coconut chips (or crushed nuts)

Method of preparation :

Wash the apples and cut them into circles. Brush each piece with almond oil and sprinkle with coconut chips.

3. Lunch

Nutritional value for 1 box:

503 calories, 29 grams of protein, 22 grams of fat, 52 grams of carbohydrates, 7 grams of fiber

Required products :

• 2 wholemeal waffles (or wholemeal bread)
• 1 tablespoon sunflower tahini
• 1/4 tea cup of apple, cut into circles
• 1/2 cup cottage cheese (cottage cheese or yogurt)
• 1/4 teaspoon cinnamon
• 1 teaspoon honey (maple syrup or other sweetener)
• 1 large boiled egg, cut in half
• 1/2 cup cherry tomatoes, cut in half
• 1/2 grapefruit, peeled and cut into pieces

Method of preparation :

Make a sandwich by spreading the waffles (or wholemeal bread) with sunflower tahini and placing apple pieces on top. Cut the sandwich into quarters. Put in a lunch box.

Put cottage cheese (cottage cheese or yogurt) in a medium bowl, sprinkle with cinnamon and 1 teaspoon of honey. Put the boiled egg and cherry tomatoes in a separate compartment of the box.

Add the grapefruit in the smallest division and close the box. Pack for lunch.

* If you do not have a large box with several compartments, you can put in separate boxes.

4. Afternoon snack

Nutritional value for 2 pieces:

68 calories, 4 grams of protein, 2 grams of fat, 8 grams of carbohydrates, 0.2 grams of fiber

This colorful mini breakfast is a suitable healthy choice for students. It is prepared quickly and is always a ready option for a quick meal.

Required products :

• 3 teaspoons yogurt, full fat
• 1/4 teaspoon maple syrup (honey, coconut syrup or other sweetener)
• 1 teaspoon vanilla extract
• 1 and 1/2 teaspoons chopped strawberries
• 1/4 tea cup chocolate chips

Method of preparation :

In a medium bowl, mix the yogurt, vanilla extract and sweetener.
Spread baking paper in a rectangular tray. Pour the milk and spread the strawberries on top. Sprinkle with chocolate chips. Freeze in the freezer for at least 3 hours, then remove and cut into 32 pieces. Allow to stand at room temperature for 15 minutes before eating. Put in a box and put away after school.

5. Dinner

Nutritional value for 1 bowl:

582 calories, 44 grams of protein, 21 grams of fat, 55 grams of carbohydrates, 8 grams of fiber

Include more vegetables in your child's diet, as well as for yourself, with this whole grain fusilli recipe.

Required products :

• 1 tablespoon extra virgin olive oil
• 450 grams of minced beef (90%)
• 200 grams of mushrooms, chopped
• 1/2 cup onion, chopped
• 1 can of tomato sauce
• 1 cup water
• 1 tablespoon Worcestershire sauce
• 1 teaspoon Italian spice
• salt to taste
• 1/2 teaspoon garlic powder
• 200 grams of whole grain fusilli
• 1/2 cup grated cheddar cheese
• fresh basil for garnish, chopped

Method of preparation :

Heat olive oil in a large saucepan over medium heat. Fry the minced beef, mushrooms and onions. Stir frequently until the beef is cooked through and the water from the mushrooms evaporates. Then add the tomato sauce, water, Worcestershire sauce, Italian spice, salt and garlic powder and stir.

Add the wholemeal fusilli, stir and cover. Reduce the heat and cook, stirring once or twice, until the fusilli softens and absorbs most of the liquid. Allow the dish to cook for about 16-18 minutes, then sprinkle with cheddar cheese, cover and cook until the cheese melts.

Serve and optionally garnish with basil.

You already have on hand a guide to preparing a delicious menu for your students. The good thing is that all these dishes can be prepared in advance.