Teach Your Kids How To Build A Healthy Breakfast (Free Printable)

Thank you to Barbara’s for sponsoring this post!

When my younger son was a toddler, he’d waddle into the doorway of our bedroom bright and early each morning and loudly announce, “I want bwe-fisk”.

As cute as that was, the day when each kid could finally fetch his own morning meal was reason to celebrate. Weekday mornings became a smidge less hectic. And on the weekend, I could finally sleep past 6am.

Breakfast independence is a very good thing.

But if you’re worried your kids’ DIY breakfast would look more Buddy the Elf’s marshmallow-and-Pop-Tarts-topped spaghetti than the kind of balanced meal you’d serve them, they might need some guidance.

My printable can help!

It maps out a healthy breakfast formula so your kids can get what they need—and get the hang of doing it themselves.

Here’s the formula for a healthy breakfast:

Whole Grains: Compared to refined grains (like white bread), whole grains have more nutrients like protein and vitamins. They also have more fiber, a nutrient most kids don’t get enough of.

Examples: Whole grain cereal, (such as Barbara’s), whole grain toast, oatmeal, whole grain muffins/pancakes/waffles, quinoa or other grain porridge, dinner leftovers such as whole grain pasta.

A Protein-Rich Food: Protein makes breakfast more filling and helps prevent growling tummies during morning classes.

Examples: Egg, milk, nuts or nut butter, meat, beans, cheese, tofu.

Fruits and/or Veggies: They’re hydrating and full of vitamins and minerals that kids need like potassium, plus disease-fighting antioxidants for long-term health.

Examples: Fresh, frozen, or dried fruits or vegetables, small glass (4-6 ounces) 100 percent juice, leafy greens in a smoothie.

Here are some breakfast ideas using all three:

• Bowl of whole grain cereal (such as Barbara’s) + milk + banana slices
• Piece of whole grain toast + nut butter + sliced strawberries
• Oatmeal + milk + slivered almonds + dried apricots
• Whole wheat tortilla + eggs + cheese + peppers/onions
• Smoothie made with milk + yogurt + oats + frozen fruit + spinach

Both of my kids regularly eat cereal for breakfast, so we also have some stocked. Two of my favorites have always been Barbara’s Puffins and Barbara’s Multigrain Spoonfuls because both meet the personal criteria I use when buying cereal: Around 5 grams of sugar or less and at least 3-5 grams of fiber per serving. (And both pass the kid-test in our house too.)

I also appreciate that Barbara’s cereals are made with simple ingredients, including whole grains like whole grain oats and whole grain wheat. And none of their products contain artificial colors, flavors, sweeteners, or preservatives.

Use the links below to get your copy of the printable. One version has pre-printed examples in each category, the other is blank so you can fill it out with the foods you stock at home. Both have a spot for you and your child to jot down healthy meal ideas using foods from each category.

GET THE BREAKFAST PRINTABLE (Pre-Printed Version)

GET THE BREAKFAST PRINTABLE (Blank Version)

Download one or both, and print them out to hang inside the pantry door or on the fridge so your kids can gain “bwe-fisk” independence. And you can sleep past 6!