You’ve survived the first couple of weeks of school. And you’re already out of healthy meals and snack ideas. Sarah Karger, a nutrition expert has some fresh ideas for you!

When I think of back to school season I’m not just thinking of the kids – parents too! Mornings are chaotic, evenings are busy with homework and maybe sports. So here are some of my favorite ideas to help stay on track!

Many people are turning to plant-based alternatives, which may be the right decision for some. But cow’s milk, done the right way, still packs so much more nutrition than plant-based alternatives – which is vital for kids and adults. Much needed calcium, protein, naturally occurring omega-3s and CLAs. Make sure to look for 100% grass-fed organic dairy like Maple Hill, which means the cows are fed only grass – and never corn or grain. And Maple Hill has the highest standards for animal welfare, the cows on their farms are treated like family - and I think that’s so important as a consumer and a way you can vote with your dollar. Find it at Whole Foods. They are just launching these brand new single serve milk boxes just grab and go that don’t have to be refrigerated until opened – perfect for lunch boxes, breakfast on the run, or school lunch boxes! You’ll be able to get them in the next couple of weeks through Amazon!

Few things go better with milk than cereal! And I am loving this new brand called Magic Spoon. Most cereals are packed with sugar and junk! But Magic spoon has 12g of protein and only 3 net carbs so a healthy treat for kids and adults. Perfect for breakfast with milk, or just dry as a snack. You can finally feel good feeding your kids cereal again.

Another food that doubles as the perfect breakfast or snack is hard boiled eggs. I love eating hard-boiled eggs, but they do take so much time to make and get ready. But then, it can be tough to know what kind of quality you’re getting is you buy them prepared at the grocery store. So I love hard-boiled eggs from Vital Farms. Vital farms girls are pasture raised – each hen has 108 square feet of pasture to call her own of land to roam on, they are certified humane and cruelty free and that translates to better tasting, more fresh eggs. And eggs are the perfect, whole food. Only six grams of protein and five grams of fat. Come in convenient two packs that are packaged with salt and pepper. Easy to find at Sprouts, Whole Foods, and Kroger.

Another perfect food that can work for any meal or snack are hot dogs and sausages from Teton Waters Ranch. Kids get so tired of lunch meat and sandwiches – mix it up with sliced sausages or hot dogs with penne pasta and their favorite veggies. Fun finger food! Teton Waters Ranch sausages are pre-cooked, so all you have to do is heat them up and they’re safe to eat for hours. Great for fast dinners. Slice them up with veggies and sweet potatoes for an easy, one-sheet pan meal that goes right in the oven. Easy to find at Costco, Safeway and Albertsons

And we can’t forget drinks! Most schools have cut out soda. But not sugary sports or energy drinks. Kill Cliff is made from all natural ingredients and is healthy for kids. Their Recover drink is just 25 calories and packed with electrolytes – but zero sugar or artificial dyes like in Gatorade/Powerade. Perfect for sports practices. And for adults who like an afternoon pick-me-up, their Ignite drink offers clean energy with zero sugar or chemicals. The best part?! It’s was developed by a Navy SEAL and proceeds from every can purchased are donated to the Navy SEAL Foundation. Find it at Wal-Mart or Sprouts and online at

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