Here is a sample weekly summer meal program:
Monday:
- Breakfast: Yogurt parfaits with granola and fruit
- Lunch: Grilled chicken sandwiches with fruit salad
- Dinner: Grilled veggie kabobs with quinoa and roasted sweet potatoes
Tuesday:
- Breakfast: Smoothies with protein powder, fruit, and spinach
- Lunch: Leftover grilled chicken sandwiches or veggie kabobs
- Dinner: Pasta salad with grilled shrimp or tofu
Wednesday:
- Breakfast: Whole-wheat pancakes with fruit and yogurt
- Lunch: Tuna salad sandwiches or veggie wraps
- Dinner: Fish tacos with black beans and rice
Thursday:
- Breakfast: Eggs with whole-wheat toast and fruit
- Lunch: Leftover fish tacos or pasta salad
- Dinner: Burgers on the grill with sweet potato fries
Friday:
- Breakfast: Cereal with milk and fruit
- Lunch: Leftover burgers or sweet potato fries
- Dinner: Pizza night! Make your own pizzas with whole-wheat crust, tomato sauce, cheese, and your favorite toppings.
This is just a sample meal plan, and you can adjust it to fit your family's preferences and dietary needs. Be sure to include a variety of foods from all food groups to ensure that your family is getting the nutrients they need.
Here are some additional tips for planning a healthy summer meal program:
Make sure to include plenty of fruits and vegetables. Fruits and vegetables are low in calories and high in nutrients, making them a great choice for summer meals.
Grilling is a healthy way to cook. Grilling doesn't require a lot of oil, and it can help to lock in the nutrients in your food.
Make sure to have plenty of cold drinks on hand. Water, unsweetened iced tea, and fruit juice are all good choices.
Avoid sugary drinks like soda and juice. These drinks are high in calories and low in nutrients.
Get creative with your meal planning. There are many different ways to prepare healthy and delicious summer meals. Don't be afraid to experiment!