My son does best when he has a good amount of protein (and a very limited sugar) with each meal and snack. This seems to help him to focus better and get through the day with less frustration. Here are some things we like. It's only what has worked for us, many will find dairy and/or wheat/gluten aggravate symptoms, so these may not be helpful for you:
5 high protein snacks:
1. Cheese and apples. Apples with peanut butter or cashew butter to dip in (add a little flax or chia seed for a boost of omega 3s!) Apples with yogurt to dip in.
2. Raw Cashew butter (sweetened with a little honey if needed) spread onto a banana. Top with raisins and you have "Ants on a raft". Or spread the cashew butter and honey on a whole wheat tortilla and wrap it around the sliced banana.
3. Chicken tenders, breaded with a little Parmesan cheese and baked through. Dunked in BBQ sauce. A small portion makes an awesome snack. Great to make ahead and reheat when your kiddo is hungry.
4. Cottage Cheese mixed with a little bit of apple butter.
5. Greek Yogurt (home made is awesome!) mixed with a little bit of honey and some blueberries.
Five high protein lunches:
1. Bean soup with ham, sausage or bacon.
2. Cuts of turkey or ham with honey mustard sauce for dipping. Carrot sticks and an apple an with peanut butter to dip in.
3. Spread cottage cheese on a whole wheat tortilla: add shredded carrots or broccoli slaw, salt and pepper and a little Italian dressing to taste for a crunchy wrap.
4. Make tuna or salmon salad: Drain a can of tuna or salmon and mix with 1/4 cup mayo, 4-5 cut up baby dill pickles, one stalk of celery sliced in half long ways then diced, and 1/4 of an onion chopped fine. Put a scoop on top of a bed of lettuce and let them mix it in. We also love TACO salads. Brown hamburger or turkey meat, season with taco seasoning. Serve over lettuce and top with sour cream, shredded cheese and salsa.
5. Make a big pot of chili for lunches through out the week. Beans and meat along with tomatoes and veggies kept warm in a thermos (if your kids are heading off to school). Send along also some apple slices and yogurt to dip them in.
Five high protein breakfasts:
1. Breakfast burritos: spoon scrambled eggs into a whole wheat tortilla and sprinkle with cheese. Add a bit of salsa and wrap it up.
2. Egg muffins: http://www.kalynskitchen.com/2006/10/egg-muffins-revisited-again.html Make these ahead and pop them into the fridge to be reheated. Makes a nice little snack too! Warm one up, top with a little salsa and snack away!
3. Fry and egg in a little butter and put onto a toasted whole wheat english muffin. Add a slice of cheese and eat as a sandwich.
4. Make a breakfast protein smooth. 1/2-1 cup of cold milk, mixed with 1/4-1/2 cup of frozen fruit blend (we loved mixed berries) 1/2 of a frozen banana (all the sweetener you'll likely need!) and a scoop of protein powder. Blend away and enjoy!
5. Make a coffee protein smoothie...this may be helpful with ADHD symptoms IF your kid is not already on a stimulant (to much stimulation...to much of a good thing!)
Blend 1 cup cold mild, 2 tbsp of general mills french vanilla instant coffee mix (the powered presweetened kind), a big hand full of ice cubes and a scoop of vanilla protein powder.
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