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with Heather Gilmore, MSW, LLMSW, BCBA

28 Day Healthy Family Breakfast Meal Plan (with 2 FREE downloads)

breakfast photo

It can be difficult to think of healthy breakfast meals. My kids frequently eat breakfast at school, but unfortunately, I don’t know if they are eating much healthy foods at school. I believe they are offered fruits but there are also typically other foods that have unhealthy sugars and/or foods that are processed.

Here is a 28 day plan for easy, realistic breakfast ideas for yourself and your kids. Click here for a FREE PDF Download of the 28 day healthy family breakfast plan.

Also, see below the plan for a grocery list (and click here for a FREE PDF Download) that includes all the items you would need to purchase for the 28 days worth of breakfast ideas. It’s a great tool, so you can be prepared for the month.

With each breakfast, select one of the following choices of drink: Orange juice, water, milk, tea, coffee

WEEK 1

  • Day 1 (Sunday): Egg scramble or omelette (eggs, ham, veggies such as spinach, peppers, onions)
  • Day 2 (Monday): Oatmeal, Apple
  • Day 3 (Tuesday): Parfait (yogurt, granola, berries), Banana
  • Day 4 (Wednesday): Healthy Brand of Cereal, Berries
  • Day 5 (Thursday): Eggs, Ham, Toast
  • Day 6 (Friday): Homemade granola bar (such as this one), Apple Slices
  • Day 7 (Saturday): KIDS Choice from leftovers from Day 1-6

WEEK 2

  • Day 8 (Sunday): Egg scramble or omelette (eggs, ham, salsa, veggies such as spinach, peppers, onions)
  • Day 9 (Monday): Oatmeal, Apple
  • Day 10 (Tuesday): Parfait (yogurt, granola, berries), Banana
  • Day 11 (Wednesday): Healthy Brand of Cereal, Berries
  • Day 12 (Thursday): Eggs, Ham, Toast
  • Day 13 (Friday): Homemade granola bar (such as this one), Apple Slices
  • Day 14 (Saturday): KIDS Choice from leftovers from Day 8-13

WEEK 3

  • Day 15 (Sunday): Egg scramble or omelette (eggs, ham, salsa, veggies such as spinach, peppers, onions)
  • Day 16 (Monday): Oatmeal, Apple
  • Day 17 (Tuesday): Parfait (yogurt, granola, berries), Banana
  • Day 18 (Wednesday): Healthy Brand of Cereal, Berries
  • Day 19 (Thursday): Eggs, Ham, Toast
  • Day 20 (Friday): Homemade granola bar (such as this one), Apple Slices
  • Day 21 (Saturday): KIDS Choice from leftovers from Day 15-20

WEEK 4

  • Day 22 (Sunday): Egg scramble or omelette (eggs, ham, veggies such as spinach, peppers, onions, etc.)
  • Day 23 (Monday): Oatmeal, Apple
  • Day 24 (Tuesday): Parfait (yogurt, granola, berries), Banana
  • Day 25 (Wednesday): Healthy Brand of Cereal, Berries
  • Day 26 (Thursday): Eggs, Ham, Toast
  • Day 27 (Friday): Homemade granola bar (such as this one), Apple Slices
  • Day 28 (Saturday): KIDS Choice from leftovers from Day 22-27

GROCERY LIST NEEDED FOR THE 28 DAY HEALTHY FAMILY BREAKFAST PLAN

  • Produce (Fruits/Vegetables)
    • Spinach
    • Bell peppers (your choice of color)
    • Onions
    • Asparagus
    • Other favorite veggies
    • Apples
    • Berries (your choice)
    • Bananas
  • Dairy
    • Milk
    • Greek Yogurt
    • Yogurt
  • Beverages
    • Orange juice
    • Water
    • Coffee
    • Tea
  • Breads/Grains
    • Oatmeal
    • Granola
    • Cereal (Healthy brand; Read the article at this link to learn more about how to pick a healthy cereal. The key is to look for fiber and limit sodium and sugar. Here is a list of cereals that fit the healthy criteria suggested. HINT: Cheerios is a good choice.)
    • Bread (whole-grain)
  • Proteins
    • Ham (extra lean, low sodium)
  • Other
    • Salsa
    • Extra virgin olive oil
    • sliced almonds
    • coconut (optional)
    • flax seed
    • unsalted butter
    • honey
    • dark brown sugar
    • vanilla extract
    • kosher salt
    • dried fruit

TIPS for using this plan:

  • Go grocery shopping on the day prior to starting this plan and shop for as much as you can for the month. You won’t be able to get enough fruits and vegetables, especially if you are selecting the fresh produce. However, it is necessary to plan ahead. You will have to use your best judgment on how much you will need for your family. It is a learning process, so don’t worry if you run out of food (or have too much). Just adjust what you purchase the next time you go shopping.
  • Scan your inventory in your cupboards, pantry, and/or refrigerator on every 7th day to ensure that you have enough food for the following week’s plan. If you do, great. If you feel like you need something else, schedule a time in your calendar in the next couple of days to make sure you stop and pick up ONLY what you will need to continue the plan.
  • The only thing on the plan that is really a make-ahead kind of item is the granola bars. If you really don’t feel like making these, you can substitute them for hard-boiled eggs, toast, and almonds.
  • If you aren’t used to making breakfast in the morning, give yourself positive affirmations and tell yourself that this one act will greatly benefit both you and your family mentally and physically. Enjoy the process. Enjoy the meal 🙂 Allow yourself time to prepare, enjoy, and clean up (with your kids’ help) the breakfast. Be mindful and be in the moment to allow yourself to be content during this process rather than being stressed about it.
  • If you don’t typically have much time in the morning before kids are off to school and/or you are off to work, wake up at least 20 (or maybe 30) minutes early to give yourself plenty of time for the breakfast plan. Many of the days will require much less time than that (maybe only 5 or 10 minutes), but extra time is better than not enough time. It will be a change if your family isn’t used to eating an official breakfast (like mine. My kids typically wait until they get to school to eat the school’s breakfast, but I want them to eat healthier, which is part of the motivation that sparked me to create this plan.)
  • Place the menu and the grocery list in an easily accessible location so you can cross off the days after you complete that meal and you can reuse the grocery list when you need to get more items. If you decide to keep reusing this meal plan, you may want to laminate the plan, so the document will be longer-lasting.
  • ENJOY!

I hope you enjoyed this 28 day healthy family breakfast plan.

Photo by AlivaPam

28 Day Healthy Family Breakfast Meal Plan (with 2 FREE downloads)


Heather Gilmore

My name is Heather Gilmore. I am so happy to be able to have a space to share helpful insights and resources to other moms out there. Being a parent is hard work and I hope to be able to give you tips and strategies to make it at least a little bit easier and more enjoyable. We love our kids but any mom knows that they can also be exhausting and overwhelming at times, as well. I have a master's degree in social work. I work as a children's therapist. I am also a Board Certified Behavior Analyst and work with children with autism spectrum disorder. Additionally, I am a freelance writer specializing in topics related to children and families. I have my own company called Hope Family Resources which provides resources in person and online to help families find greater hope, health, and happiness. See my site and learn more about me at: www.hopefamilyresources.com or email me at heather@hopefamilyresources.com. I have also published books on Amazon. Search for "Discpline and Parenting Strategies for Kids with ADHD," "Have Peace: How to Have Peace in Your Busy, Chaotic Life," and "Sibling Rivalry: How to Deal with Sibling Rivalry so You Won't Have to Anymore,"


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APA Reference
Gilmore, H. (2016). 28 Day Healthy Family Breakfast Meal Plan (with 2 FREE downloads). Psych Central. Retrieved on August 24, 2019, from https://blogs.psychcentral.com/mommy-matters/2016/12/28-day-healthy-family-breakfast-meal-plan-with-2-free-downloads/

 

Last updated: 5 Dec 2016
Statement of review: Psych Central does not review the content that appears in our blog network (blogs.psychcentral.com) prior to publication. All opinions expressed herein are exclusively those of the author alone, and do not reflect the views of the editorial staff or management of Psych Central. Published on PsychCentral.com. All rights reserved.