School may have started for your kids, or it may be just around the corner. That means it’s time to start thinking about giving your kids a nutritional edge with the food you feed them! If your kids are like most, they are probably really busy once the school year rolls around with activities, homework, friends, and other obligations.
With such a busy schedule, it’s easy to let nutrition give way to convenience, so it’s understandable why so many give into the temptations of school breakfasts and lunches. Still, with a little planning and minimal preparation, you can provide healthy, homemade breakfasts and lunches for your kids that fit well within their busy lives and yours!
A 2025 report on tens of thousands of students in South Australia found that children who skipped breakfast were nearly twice as likely to perform poorly on standardized math tests, and over 1.6 times more likely to struggle in reading. They also showed more disruptive behavior and lower attendance rates.
A 2024 study from South Dakota State University confirmed that regular breakfast consumers scored higher academically, had improved focus, memory, energy, and mood, all of which boiled down to clearer learning and participation in class.
In a 2024 investigation from Guangxi, China, preschoolers who consumed more ultra‑processed foods at ages 4–7 had markedly lower IQ scores and poorer verbal performance. These impacts extended well into later childhood! thesun.co.uk+15pmc.ncbi.nlm.nih.gov+15sciencedirect.com+15.
Another 2024 global analysis showed a positive link between healthy food habits and IQ and even stronger versions of those habits were tied to greater brain volume and higher cognitive scores at age 10!
These findings point to one simple truth: When our children are nourished with wholesome, minimally processed meals—especially breakfasts—they show up with clearer minds, more stability, better attendance, and stronger academic performance!
With a few easy lunch and breakfast ideas, you give your child more than just calories!. You feed their focus, their confidence, and their natural curiosity!
We all know how hectic school mornings can get between finding backpacks, finishing homework, tying shoes, brushing teeth (hopefully!). Amid the rush, it can be tempting to pour a bowl of cereal and call it a day.
But most cereals are loaded with sugar, lacking in fiber and real nutrients, and they just don’t give our kids the steady energy they need to learn, focus, and feel good!
That’s why I always recommend plant-forward, whole food breakfasts that are simple, energizing, and packed with nutrition. Bonus points if they’re actually delicious too!
These are my family’s go-to for slow, cozy mornings!
Made with chia seeds and oats (and none of the processed sugar, dairy, or gluten of typical mixes), these pancakes are light, energizing, and perfect for weekend bonding time.
This warming bowl is filled with fiber-rich quinoa, creamy coconut milk, and naturally sweet flavors your little ones will love.
It’s loaded with plant-based protein, which helps stabilize energy and focus throughout the school day.
Short on time? This no-cook recipe is a lifesaver. Just 5 minutes of prep the night before, and you’ve got a creamy, satisfying breakfast waiting in the fridge.
Oats, banana, and coconut combine for a simple, kid-approved start to the day.
Midday meals do so much more than just fill tummies, they can influence your child’s energy, mood, and even their ability to concentrate and learn!
Here are some of my favorite back-to-school lunch recipes that are packed with fiber, antioxidants, and plant-based energy without the heaviness or crash.
These light and satisfying wraps are perfect for gluten-free kids or anyone who wants to skip the bloat and digestive discomfort of conventional breads.
Made with fresh sprouts (amazing for digestion and immunity!), crunchy carrots, bell peppers, and kale, these wraps are refreshing, nutrient-dense, and perfect for lunchboxes.
Sweet and tangy mangos are loaded with vitamin C, beta-carotene, and digestion-boosting enzymes. Paired with refreshing mint and wrapped up in a wholesome tortilla, this combo gives your child a natural energy boost, no added sugar needed.
It’s like packing a bit of sunshine in every bite!
This wrap is vibrant, hearty, and loaded with healthy fats and plant power!
Directions
This one’s perfect for picky eaters or kids who love to dip!
Directions
Having simple, nourishing snacks on hand can make such a big difference for your kids, and for you, too!
These back-to-school snack recipes are rich in natural sweetness, fiber, and healthy fats to keep energy stable and cravings in check.
Plus, they’re easy to pack, fun to eat, and made with real whole foods that support both digestion and brain function.
These fruity bites are so simple and so fun, just sweet banana, juicy raspberries, and soft mango slices wrapped together for a quick snack that’s naturally hydrating and rich in potassium and antioxidants.
My kids love the bright colors and juicy flavors!
Yes, cookies can be a wholesome snack too! These soft, chewy, chocolatey cookies are made with clean, plant-based ingredients and no refined sugar.
They’re perfect when your little ones want a treat but you want to skip the processed stuff.
Banana, almond butter, coconut, and warming spices come together in this cozy, nourishing cookie that satisfies your child’s sweet tooth while still being full of fiber, minerals, and good-for-you fats.
One bowl, a few ingredients, and you’re done!
This colorful bark is made with probiotic-rich coconut yogurt, antioxidant-packed berries, and energy-boosting cacao.
It’s easy to prep ahead, naturally cooling, and a fun way to sneak some gut-healthy goodness into your child’s day.
Don’t forget to mix in some of these simple whole food extras to round out any lunch or snack:
Because what we leave out is just as important as what we pack in!
As a mom, I know how tempting it can be to toss in whatever’s easy, especially on those rushed school mornings. But some of the most common lunchbox items can actually do more harm than good when it comes to your child’s digestion, energy, focus, and mood.
Here are 12 foods I recommend skipping (and why):
Dairy is mucus-forming and hard to digest for many children (and adults!). It can lead to congestion, bloating, and sluggish digestion.
Wheat-based breads are often highly processed and can trigger inflammation, especially in sensitive kids. They’re also quickly converted into sugar in the body, leading to crashes later on.
High in refined sugars and artificial additives, candy spikes blood sugar, disrupts energy levels, and can make it harder for kids to concentrate and stay calm.
These are often loaded with sugar, processed oils, and preservatives, even the ones that look healthy on the label! They offer little real nourishment and often lead to energy dips later in the day.
These colorful, chewy snacks are usually just sugar, artificial dyes, and gelatin. They’re missing the fiber and nutrients that come from real fruit—and can contribute to hyperactivity or irritability.
Even 100% juice contains a high amount of natural sugar without the fiber that whole fruit provides. That can spike blood sugar, dehydrate the body, and affect focus.
Often marketed as a healthy snack, dairy-based yogurts typically contain added sugar and artificial flavors, and can also be hard on digestion.
Chips are highly processed, loaded with unhealthy fats and salt, and offer little nutritional value. They can contribute to cravings and poor energy regulation.
These meats are full of preservatives, sodium, and additives that have been linked to inflammation and even long-term health concerns. Not ideal for growing bodies!
These drinks are packed with caffeine, sugar, and artificial chemicals that disrupt focus, mood, and hydration.
They may be quick, but these options are ultra-processed and filled with synthetic ingredients, salt, and preservatives that offer little nourishment.
These processed treats are essentially sugar bombs, leading to energy crashes, irritability, and more cravings later in the day.
As parents, we can’t control every moment of our kids’ day, but we can give them a nourishing foundation to thrive from. By filling their lunchboxes with whole, energizing, plant-based foods (and skipping the processed fillers), you’re supporting their digestion, focus, mood, and overall well-being.
You don’t have to be perfect. Just consistent, loving, and mindful!
Here’s to happy bellies, bright minds, and beautiful lunchboxes all school year long!
School may have started for your kids, or it may be just around the corner. That means it’s time to start thinking about giving your kids a nutritional edge with the food you feed them! If your kids are like most, they are probably really busy once the school year rolls around with activities, homework, friends, and other obligations.
With such a busy schedule, it’s easy to let nutrition give way to convenience, so it’s understandable why so many give into the temptations of school breakfasts and lunches. Still, with a little planning and minimal preparation, you can provide healthy, homemade breakfasts and lunches for your kids that fit well within their busy lives and yours.
Nutritional status is linked to multiple performance aspects of a child’s life. Some of those aspects are obvious, such as energy levels. Others have become clear through studies.
These are but a few of the many nutrition and learning outcome studies that point to the conclusion that kids who eat healthy meals are likely to experience better academic performance.
There’s no doubt school mornings can be chaos, but there’s plenty you can do to ensure your children have something healthy on board before they head out the door. The ideal breakfast is quick, healthy, and plant-based. Of course, you can always give your kids a Glowing Green Smoothie for breakfast, at least as part of breakfast. It is amazing for children. Here are some other options to try. 
Carob doesn’t have caffeine like cacao does.
Blend all ingredients together in a blender until creamy. 
These lunches are easy to prepare the night before and send to school with your kids.
Combine all ingredients (except vegetables) in a food processor or blender and mix until smooth. Serve with cut vegetables or spread on a pita wrap or gluten-free bread along with veggies.
Along with the recipes above, you can add the following to your kids’ lunches:
In order to give your kids the healthiest possible foods, avoid the following common lunch items:
