BREAKFAST IDEAS
Smoothies made with whole fat dairy, chia or flax seeds, oats, nut butters and fresh fruit and/or vegetables (like this peanut butter banana oatmeal smoothie).
Parfait made with dried fruit, granola and whole fat Greek yogurt.
Pancakes or waffles made with whole fat milk, flax seed and topped with nut butter (give these peanut butter protein pancakes a try).
French toast made with eggs, whole fat milk and topped with nut butter.
Scrambled eggs cooked in olive oil, made with a splash of whole fat milk, topped with cheese.
Oatmeal made with whole fat milk, nut butters, flax or chia seeds, and dried or fresh fruit mixed in.
Cereal made with whole fat milk.
LUNCH OR DINNER IDEAS
Sauteed or roasted vegetables made with olive or avocado oil, topped with cheese.
Homemade breaded chicken or fish sticks – dip in sauce of choice after they’re baked.
Meatballs made with ground beef or turkey, cheese and bread crumbs.
Grilled cheese sandwich made with butter.
Add powdered milk to soups, or make cream based soups.
Tuna cheese melts.
Baked or mashed potatoes with whole fat sour cream and shredded cheese.
Add shredded cheese into sauces, rice, and pasta.
Add extra slices of cheese onto sandwiches.
Make refried beans or refried lentils with olive or avocado oil and top with cheese.
Add olive or canola oil to soups, rice, or pasta, and top with cheese.
Quesadillas made with cheese, roasted veggies, or beans
SNACK IDEAS
Banana or apple slices with peanut or almond butter.
Avocado slices, by themselves or on top of toast.
String cheese and crackers.
Veggie sticks (carrots, broccoli, celery, cauliflower) and olives with ranch or homemade full fat sour cream dip.
Whole fat cottage cheese with berries.
Dried fruit or fruit leather.
Homemade banana bread, pumpkin bread, or zucchini bread made with oil or butter, topped with nut butter.
Hummus with whole grain chips, crackers, pita wedges, or sliced vegetables.
Homemade muffins made with nut butter, olive oil or canola oil, flax or chia seeds, dried fruit, oats, and/or whole fat milk (these blender banana nut muffins are great).
Dessert style hummus with pretzels, fresh fruit or graham crackers.
Homemade energy bites (like these peanut butter energy bites or chocolate banana nut energy bites).
Homemade “nice cream” sandwiches.
