EXAMPLE PAGE - GUIDE - BTU - Flipbook - Página 64
Bin and Sit Down
Breakfast Menu
example 1
MEAT/
ALTERNATIVES
FRUIT/VEG
GRAIN
DAIRY
MONDAY
Tomato &
cucumber slices
1/2 whole wheat
(ww) bagel
1 cup of milk
INSTRUCTIONS
Spread cream cheese on bagel. Add cucumber and tomato slices. Sprinkle with dried basil.
TUESDAY
1/2 banana,
sliced
1/4 cup quick
oats
1/2 cup of milk
OTHER
Cream cheese
Sliced almonds
Cinnamon,
honey
INSTRUCTIONS
Cook oatmeal in a large batch, or portion out individual servings and pour hot water over. Top with sliced
bananas, milk, cinnamon and honey.
OTHER TOPPINGS
Fresh or frozen fruit of your choice, a variety of dried fruits, seeds (sunflower, pumpkin, hemp), nuts,
ground flax, apple sauce, canned crushed pineapple.
SWEETENER
OPTIONS
Use sugar sparingly. Portion out 1 tsp for each student. Consider using honey, maple syrup, fruit sugars,
instead of white or brown sugar.
WEDNESDAY
THURSDAY
Small apple
1 slice ww
bread, toasted
1/2 cup frozen
berries
1/4 cup old
fashioned oats
(uncooked)
Hard boiled egg
1/2 cup of yogurt
Juice
Cinnamon,
honey
INSTRUCTIONS
Create your own breakfast parfaits. Layer yogurt, fruit and oats in a cup or a bowl. Top with cinnamon. If
using plain yogurt, drizzle with honey for sweetness.
SUBSTITUTIONS
Substitute frozen berries with any fresh/frozen fruit. Substitute oats with bran flakes, corn flakes
or oat o's cereal
FRIDAY
TIP
Orange
Bran muffin
2 cheese slices
Buy a block of real cheese and slice. Look for muffins with less than 3 g of fat, less than 6 g of sugar, and
fiber content of 2 g or more.
