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Quick healthy meals for kids: in pictures

All ages

Quick healthy breakfast ideas

Banana porridge: cooking rolled oats with milk and banana gives porridge natural sweetness. You can also sprinkle sultanas and cinnamon on top.

Googy eggs: serve soft-boiled eggs with multigrain toast soldiers or vegetable sticks, which are delicious dipped in yolk.

Smoothie and toast: whip up a breakfast smoothie with reduced-fat milk, yoghurt and banana, frozen berries or canned peaches. Add oats, nuts, wheat germ or flaxseed if you like. Serve with toast.

Lunch ideas for quick healthy eating

Sambos: sandwiches are best made with wholegrain or high-fibre bread. Try to include some protein-rich foods like meat, chicken or egg (leftovers from last night’s dinner are ideal) and vegies.

Wrap-n-roll: fill flat breads like mountain bread, lavash or pita pockets with grated cheese, carrot, cucumber and sultanas. Spread the bread with hummus or avocado to help it stick together.

Last night’s pizza: slices of leftover homemade pizzas made with healthy ingredients are a nice lunch treat.

Quick healthy meals for dinner

Chicken strips: these crunchy chicken fingers are great served with peas, broccoli and corn.

Beans on toast: serve baked beans on toast with a sprinkle of cheese if you like. For fun, arrange simple salad vegetables in a moat around the toast.

Herby lamb chops: mix fresh herbs like thyme, basil and oregano with natural yoghurt. Coat chops with herb sauce and grill. Serve with mashed sweet potato and simple salad vegetables. See also our minty lamb cutlets recipe.

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Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health.

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