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5 Healthy Back to School Breakfasts

Kids are back to school! Start their mornings off right with these healthy breakfasts. See Daily Recommendations for a Healthy, Balanced Diet

Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Breakfast Ingredients Calories/Serving
Day 1 Summer Breeze Smoothie, Symphony of Fruit Pizza w/Nuts

1 serving Summer Breeze Smoothie

1 serving Symphony of Fruit Pizza
2 tablespoons sliced almonds
443 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 443    
% Fat: 19%
% Saturated Fat: 3%
% Carbohydrate: 68%
% Protein: 17%
Sodium: 419 mg
Cholesterol: 5 mg
Fiber: 8 g
Vitamin A: 5%
Vitamin C: 131%
Calcium: 42%
Grains: 2 ounces
Vegetables: 0 cups
Fruits: 1 ½ cups
Milk: ¼ cup
Meat and Beans: 1 ounce

Breakfast Ingredients Calories/Serving
Day 2 Sweet Potato Pancakes w/Applesauce, Turkey Sausage

1 serving Sweet Potato Pancakes
1 serving Simple Applesauce

2 turkey sausage links, reduced-fat

1 cup (8oz) milk, nonfat
503 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 503    
% Fat: 10%
% Saturated Fat: 3%
% Carbohydrate: 75%
% Protein: 19%
Sodium: 492 mg
Cholesterol: 28 mg
Fiber: 13 g
Vitamin A: 182%
Vitamin C: 48%
Calcium: 40%
Grains: 1 ½ ounces
Vegetables: 1 cup
Fruits: 1 cup
Milk: 1 cup
Meat and Beans: 1 ½ ounces

Breakfast Ingredients Calories/Serving
Day 3 Fruity Homemade Oatmeal w/Nuts

1 serving Fruity Homemade Oatmeal
1 oz almonds (~22 pieces), chopped

1 cup (8oz) milk, nonfat
468 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 468    
% Fat: 43%
% Saturated Fat: 5%
% Carbohydrate: 47%
% Protein: 16%
Sodium: 104 mg
Cholesterol: 5 mg
Fiber: 9 g
Vitamin A: 22%
Vitamin C: 36%
Calcium: 36%
Grains: 1 ½ ounces
Vegetables: 0 cups
Fruits: 1 ¼ cups
Milk: 1 cup
Meat and Beans: 2 ounces

Breakfast Ingredients Calories/Serving
Day 4 Red & Yellow Bell Pepper Omelet, Purple Party Parfait w/Granola

1 serving Red & Yellow Bell Pepper Omelet

1 serving Purple Party Parfait
½ cup granola, low-fat

1 cup (8oz) milk, nonfat
461 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 461    
% Fat: 13%
% Saturated Fat: 3%
% Carbohydrate: 70%
% Protein: 21%
Sodium: 445 mg
Cholesterol: 6 mg
Fiber: 8 g
Vitamin A: 91%
Vitamin C: 283%
Calcium: 37%
Grains: 1 ounce
Vegetables: 1 cup
Fruits: ½ cup
Milk: 1 cup
Meat and Beans: 1 ½ ounces

Breakfast Ingredients Calories/Serving
Day 5 Fruit Kabobs & Sweet Yogurt Dip, Scrambled Egg, Toast

2 servings Fruit Kabob & Sweet Yogurt Dip

1 egg scrambled

1 slice whole wheat bread, toasted
1 teaspoon jelly

1 cup (8oz) milk, nonfat
346 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 346    
% Fat: 13%
% Saturated Fat: 4%
% Carbohydrate: 66%
% Protein: 24%
Sodium: 337 mg
Cholesterol: 193 mg
Fiber: 9 g
Vitamin A: 34%
Vitamin C: 195%
Calcium: 66%
Grains: 1 ounce
Vegetables: 0 cups
Fruits: 2 cups
Milk: 1 ½ cups
Meat and Beans: 1 ounce

Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • Protein: 10-35%
  • Carbohydrates: 45-65%
  • Fats: 20-35%
  • Saturated fat: <10% of calories
  • Total fat: <35% of calories (unless naturally occurring)
  • Cholesterol: <300 mg
  • Sodium: <2,300 mg*
  • Fiber: 28g/2,000 calories
  • Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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