EXAMPLE PAGE - GUIDE - BTU - Flipbook - Página 75
GRAB-AND-GO BREAKFAST MENU
WEEK 2
FRUIT/VEG
GRAIN
DAIRY
MEAT/
ALTERNATIVES
OTHER
Cottage Cheese with Blueberries
MONDAY
INSTRUCTIONS
Frozen
blueberries
High fibre
granola bar
100% fruit juice
Cottage cheese
Thaw blueberries and mix with cottage cheese. Portion in cups.
Cheese and Crackers
TUESDAY
INSTRUCTIONS
Red grapes
Whole grain
crackers
Mozzarella
cheese
100% fruit juice
Slice cheese and serve on crackers with grapes on the side.
Homemade Muffins
WEDNESDAY
INSTRUCTIONS
Unsweetened
apple sauce
Banana oatmeal
muffin
Yogurt cup
Make high fibre muffins from scratch to save money and boost nutrition.
Trail Mix
THURSDAY
INSTRUCTIONS
Dried apricots
and raisins
Whole grain oats
and shredded
wheat cereal
Milk
Unsalted nuts
or seeds
Combine dried fruit, cereal, nuts and seeds in a small baggie or cup for delicious trail mix.
Hard-boiled Eggs
FRIDAY
INSTRUCTIONS
Watermelon
wedges
Yogurt cup
Boiled egg
Keep your Grab and Go menu simple! Focus on fibre from fruits, vegetables and whole
grains, as well as protein from dairy, meat and alternatives.
Developed By Erin Madden, BScAHN, RHN
Powerful Food Nutrition Services
http://powerful-food.com
