breakfast/ Fit Kids/ Gluten Free/ Meal Prep/ Muscle Egg

Kids Breakfast and Lunch Ideas 2016/17: Week 16

January 13, 2017
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‘These French Toast sausage roll ups and a full schools year worth of healthy make ahead kids breakfast and lunch ideas will change your life!’

I’m back for another week of YUMMY kids breakfast and lunch ideas!  Today is a little bit extra special though because it’s being sponsored by KidzShake!!!  I’ve talked about the importance of protein in our kids diets many many times before, but I’m not sure parents truly realize the power of this vital macronutrient… well today I’m going to elaborate a bit further for you and I also have a KILLER kids breakfast prep in store!

So protein?  We know the importance of it as adults, but what about the kiddies?  Why do we ALL need it anyways?

For starters, we need it to GROW!  Not only does it support our musculoskeletal and brain development, but protein provides the building blocks for blood, organs, hair, nails, hormones, AND immune system.  It also helps build and repair muscles that surround and protect our organs.

All pretty darn important requirements for life don’t you think?

So we know “we” (kids AND adults alike) need it, but many parents face the very real problems of extremely picky eaters and children with food texture issues (especially with meat proteins).  This already makes meal times a huge, cumbersome & stressful task, but having to ensure adequate protein also?  Getting your child to eat some healthy chicken thats not coated in junk and then deep fried?  Forget it.  Steak or seafood?  Don’t even try it mom.  Yeah, eating can be a huge chore for some parents and most just don’t have the energy to fight another battle 3+ times a day to include a steady stream of protein in their diets as well.

I feel you, truly.

Recently in our own home, my 11 year old daughter began to have an affliction with nearly every single protein source we put in front of her.  She began to dislike things like my homemade breakfast sausages, was very picky about how her eggs were cooked, requested lunches that didn’t include any lunch meat whatsoever, and even started to ask for smaller portions of any & all animals protein we were having for dinner.  It seemed like each day there was a also new reason why she couldn’t eat any chicken or steak… sigh.

Girl, you are killing me!

Luckily, I’m the kind of mean parent who will put a plate of food in front of you and love it or not, thats whats we are eating today.  You don’t like what I’m serving, sorry you don’t eat and you definitely won’t be getting dessert!  Now wait though… don’t get me wrong here.  I can bend… a bit.  I always ask her what she “wants” to eat (breakfast, lunch, and dinner) and I always try to accommodate her requests the best I can.  To be honest though, this approach helps save our sanity more than anything… when a kid tells you what they want and you try your best to give it to them, there is a lot less room to complain when it comes down to meal time!

So we found a middle ground with the sources and amounts of protein she was having, but the problem was that it was still a little bit under adequate for her size and activity level.  She didn’t need a lot more, but just a little something to “supplement” with here and there.

This is where KidzShake comes to the rescue around here…

Protein For Kids


Like I said, she didn’t need a ton of extra protein… just a little here and there especially on the days where she has volleyball practice, tournaments, conditioning, or perhaps had little to no protein with a meal.  Protein shakes for adults are pretty standard across the board, everyone is familiar with them, and a large portion of grown ups use them daily.  The difference between KidzShake and the typical protein powders on the market is that this stuff also includes some EXTRA good stuff!  We have been using KidzShake regularly for almost 2 years now and still love it!

Protein Powder For Kids


Probiotics are good bacteria that help to maintain the natural balance of organisms in the gastrointestinal system. Probiotics also strengthen the intestinal linings to keep keep bad bugs out of the bloodstream.

Why does my child need Probiotics?

Probiotics improve the balance between good and bacteria bacteria and keep the gut healthy. Probiotics can help with digestive health, immune function and general wellbeing. Probiotics also strengthen the intestinal linings to keep keep bad bugs out of the bloodstream.

What are the best sources of Probiotics?

Probiotics are available in Yogurt (please check to make sure it is not overloaded with added sugars), kefir, kombucha,sauerkraut and other fermented foods.

KidzShake has a probiotic blend including L-acidophilus and L-Bifidus to promote a healthy amount of good bacteria in their system.  KidzShake also contain prebiotics (or fiber) that supports these healthy bacteria.


Fiber is the indigestible part of fruits, vegetables, legumes and grains. It is also known as roughage. Dietary fiber refers to nutrients in the diet that are not digested by gastrointestinal enzymes. Fiber is classified into soluble or insoluble.

Why does my Child need fiber?

Soluble fiber attracts water into the digestive tract which slows down your digestion and makes you feel full.   Soluble fiber balances your blood sugar levels and lowers your bad cholesterol levels.

Insoluble fiber adds bulk to your digestive tract and speeds up the passage of food through your gut. Insoluble fiber helps with constipation

What are the best sources of Fiber?

Soluble fiber (dissolves in water) and is found in peas, beans, lentils carrots, citrus fruit, apples, flax, oats, barley or psyllium. Insoluble fiber (does not dissolve in water) can be found in nuts, wholegrains, dark leafy greens, broccoli, cabbage, celery, carrots, cucumbers and grapes.

Most plant foods have a mix of soluble and insoluble fiber. Eating a variety of high fiber will maximize health benefits.  KidzShake provides 10% of your child’s daily recommended intake of dietary fiber.


The B-group vitamins are a collection of eight water-soluble vitamins essential for energy production and red blood formation. Most of these vitamins can’t be stored by the body and have to be consumed regularly in the diet.

The B vitamins include B1(thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, and Folic acid.

Why does my child need B Vitamins?

These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day.  These vitamins help the process your body uses to get or make energy from the food you eat.  They also help form red blood cells.  Not getting enough of certain B vitamins can cause diseases. A lack of B12 or B6 can cause anemia

What are the best sources of B Vitamins?

Food sources include proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins. KidzShake contains an extensive range of B vitamins. B vitamins should be consumed often as many of them are not able to be stored in the body.


Magnesium is one of the six essential minerals that the body needs in large quantities. It is crucial to life.

Why does my child need magnesium?

Magnesium is an important cofactor in more than 300 enzymatic reactions in the body. Magnesium is crucial for bone strength and development.  Magnesium supports muscle and nerve function, it helps maintain a healthy immune system, it regulates your blood sugar and heart rate and it keeps your bowels regular.  It can also help with increased energy and endurance. Magnesium deficiencies can present themselves as anxiety, muscle spasms and cramps, depression, insomnia and low Energy/fatigue.

What are the best sources for magnesium?

Magnesium is readily available in many foods.  Good sources of magnesium include Cacao/ Cocoa, Almonds, Cashews and Pumpkin seeds. Other good sources of magnesium include halibut, mackeral and cooked spinach.  A serving of KidzShake (4-7 year old serving) gives your child 32% of the daily recommended intake of magnesium.


Calcium is a mineral found in many foods.

Why does my child need Calcium?

Calcium is essential to our bodies ability to function and our ability to think. The cardiovascular system and the nervous system both utilize calcium, and it is vital for blood clotting.  Calcium is also needed for muscle contraction and nerve conduction.  Almost all calcium is stored in bones and teeth, where is makes them strong and hard.

In children a long term deficiency may result in growth impairment and poor tooth development.  More than 40% of american are not getting enough dietary calcium.

What are the best sources of Calcium?

Calcium is found in dairy products such as milk, yogurt, and cheese, Leafy greens, seafood, legumes, and fruit are also great sources of calcium.  KidzShake contains a boost of calcium to support your child.

What We Eat in America, NHANES 2007-2010

AND YUP… this is all packed in every single scoop of KidzShake 🙂

Smoothies and shakes are the obvious choice when it comes to protein powder, but you know me… I like to take things a step further!  Sure, she has a smoothie here & there because its fast, quick, and easy, BUT did you know you can also cook/bake with KidzShake as well?  Pancakes, waffles, baked goods, and even French Toast!  Yes, you heard that right friends.  You add a few scoops of protein to your egg batter and viola, instant protein boost for your kids!

This week for breakfast prep, I wanted to do French toast for her again because she LOVES it so much.  It’s also one of my favorite preps because its always SO simple.  You make the batter, you coat the bread, you use a big griddle pan, and just like that you have breakfast for the entire week, completed in less than 10.  This time though, I stepped up my French Toast game and tweaked things a bit…

French Toast Sausage Roll Ups

Live Fit Kids- Make Ahead BreakfastLive Fit Kids- Make Ahead Breakfast

First things first.  Let’s cook up those sausages!  Turkey are the ONLY ones Makena will eat, so turkey sausages it it.  She also LOVES them a little bit crispy and super golden brown so I before I add them raw to the pan, I throw in some butter and get the pan smoking hot to brown them real good!

Live Fit Kids- Make Ahead Breakfast

Alrighty, gather the rest of the ingredients to prep for FIVE days of kids breakfasts

  • 10 slices of any bread you like (we used a gluten free brand)
  • 1/3 cup of any milk you like (we used an unsweetened almond milk)
  • 3 whole eggs
  • 1/2 cup of egg whites (we used flavored ‘Vanilla’ ones from MuscleEgg, but plain will work also OR you can just add two more additional eggs)
  • Vanilla Cream‘ KidzShake protein (4 scoops)
  • 1 tsp of cinnamon
  • 1 vanilla extract (we also used 1/2 tsp of maple extract which isn’t shown below)

Live Fit Kids- Make Ahead Breakfast

Blend up the eggs, egg whites, extract(s), cinnamon, milk, and KidzShake protein.

Live Fit Kids- Make Ahead Breakfast

Pour the egg batter into a shallow dish and let’s ROLL.

Live Fit Kids- Make Ahead Breakfast

Flatten out your bread slightly if its not large enough to accommodate the sausage link.  This also helps a bit if your bread is very thick which may cause the french toast to be soggier.

Live Fit Kids- Make Ahead Breakfast

Bread down, sausage down, and roll.

Live Fit Kids- Make Ahead Breakfast

Preheat cast iron pan or skillet (I used a pan and think a large skillet would be MUCH easier)! Heat to medium/low and coat with butter or non stick spray.

Dip roll ups in egg batter, ensuring all sides are coated and bread is thoroughly soaked.

Live Fit Kids- Make Ahead Breakfast

Place each roll up in your preheated pan and cook 2-3 minutes per side (just roll slightly once underside is golden brown).  I ended up breaking the cooking time up into four sides to ensure the entire roll up was golden brown!

Live Fit Kids- Make Ahead Breakfast

And now the real prepping magic for the week… let them cool and then you can portion/pack them away in your prep containers!  I added a small serving of blackberries and a side of maple syrup for easy dipping as well.

Live Fit Kids- Make Ahead Breakfast

Live Fit Kids- Make Ahead Breakfast

Live Fit Kids- Make Ahead Breakfast

Doesn’t it all look delicious?  Just something so amazingly special about the combination of sweet & savory foods!  Not only that, these are extra fun for small kiddos because they can use their HANDS to eat.  Just pick up a roll, dip, and bite!  Another reason why these are perfect for families who seem to be running out of the door most mornings… no problem eating these in the car!

Live Fit Kids- Make Ahead Breakfast

Top them and store them… kids breakfast for FIVE days completed :).

Live Fit Kids- Make Ahead Breakfast

Our favorite way to reheat these is is in the toaster or toaster oven.  After spending some time in the fridge during the week, the bread will definitely lose its crispness.  When you toast it up though, it ALL comes right back… and then some!  Microwave will work also, but again they won’t have the same great texture.  Toaster is just as easy though and will only take a little bit more time (we set ours to 4 to reheat).

There you have it.  A fun and healthy kids breakfast thats balanced WITH a good amount of protein to help fuel and nourish your kids.  Again, you don’t need to go crazy with protein and extra protein for your children.  They need it, but definitely not in excess.  Adding a few scoops the ‘Vanilla Cream‘ KidzShake protein powder helps improve the macro ratio a bit more AND also gives the roll ups more FLAVOR!  Gives them the slightest bit of extra sweetness!

Be sure to check out the other amazing flavors of KidzShake protein powders also… these are wonderful in smoothies, smoothie bowls, on the go shakes,

Kids Protein

And here are all of previous prep weeks right at your finger tips:


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  • Reply
    Kids Breakfast and Lunch Ideas 2016/17: Week 16 - Recipe Land
    January 14, 2017 at 6:38 am

    […] more from Kids Breakfast and Lunch Ideas 2016/17: Week 16 at Live Fit: This Is My […]

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    January 16, 2017 at 2:14 pm

    I have loved reading all your keto content, I’m just ready to start the keto diet, I feel so lost on how to set up a meal plan and how much fat, carb, calories body needs. Do you help people with this? I feel that I need someone to walk me a long. Please let me know thank you Jill 801-234-0675

    • Reply
      January 17, 2017 at 4:47 pm

      I don’t offer any coaching or meal plans at this time, but your best bet is to find a keto calculator like on to get an idea of how your macros should be set up!

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