I hear my friends say they’re hungry or the stomach is rolling louder then thunder to the point where I just had to ask them the question, why didn’t you eat!?

OK, here is the top 3 excuses I heard, and the funny thing is I can relate:

I’m late for school and you don’t have time to eat, have no money and forgot to make a sandwich for lunch and I have practice right after school, so I’ll eat when I get home. I know most can cook so below is a list of easy things to make. Who knows you could be the next master chef lol.

Meal Suggestions that follow Canada’s Food Guide

Breakfast Ideas:

• Make a shake! Mix in a blender 125 mL (½ cup) 100% fruit juice, 125 mL (½ cup) fresh or frozen fruit such as berries or a banana, 175 g (¾ cup) plain or fruit flavoured yogurt and 15 mL (1 Tbsp.) skim milk powder.
• Have it hot! Make oatmeal with quick-cooking oats and a tablespoon each of wheat germ or wheat bran and dried raisins. Sprinkle with cinnamon and serve with milk and a small glass of 100% fruit juice.
• Have it cold! Have a whole grain, high-fibre cereal served with milk and orange sections or a piece of other fruit.
• Spice it up! Scramble some eggs in the microwave and roll them up in a whole wheat tortilla with shredded cheese, green peppers and hot sauce or salsa.
• Try something different! Have sardines or baked beans on toast with a glass of tomato juice or fortified soy beverage.
• In a hurry? Take a small homemade wheat bran or oatmeal muffin with a container of juice and a piece of cheese. Avoid buying large commercial muffins which can be higher in fat or sugar and calories!
• Nice and easy! Mix canned peaches or frozen berries with low fat yogurt. Have with a slice of raisin bread.
• Use leftovers! Have some cantaloupe slices with dumplings or wontons with pork and chicken broth with noodles.
• Simply made! Have half a whole wheat bagel with a poached egg or 1 Tbsp. of peanut butter and some tomato juice. Try a reduced sodium variety of juice.

Lunch Ideas:

• Heat and eat! Microwave leftover pasta, stir-fry with rice, chili, stew or casseroles for a quick fix. Enjoy with a glass of milk or fortified soy beverage and a piece of fruit.
• Toss it! Take mixed salad greens and toss with fresh or grilled chopped vegetables, goat cheese and balsamic vinegar dressing. Serve with whole grain bread or put in a pita.
• Soup it up! Try black bean, tomato with lentils, squash, carrot, cauliflower or broccoli soup. Enjoy soup with a pumpernickel or whole wheat bagel and a slice of cheese.
• Wrap it! Make up tuna, salmon or egg salad – wrap in a whole wheat tortilla with green onions, grated green peppers and lettuce. Have with a glass of fortified soy beverage or a container of yogurt.
• Snack it! Have hummus and dip with whole wheat pita bread, baby carrots and sliced peppers. Enjoy with cut up melon and a glass of milk.
• Spicy! Enjoy some vegetable curry on noodles and a low-fat yogurt for dessert.
• Savoury soup! Heat up some lentil soup and have baby carrots, a whole grain bagel and one slice of cheese.
• Fill your pocket! Spread hummus on the inside of a whole wheat pita and fill with vegetables such as dark green romaine lettuce and shredded carrots. Finish it off with a glass of milk.
• Pack it! Use an insulated container with a freezer pack to keep your lunch cold and safe to eat.

Supper Ideas:

• Presto pasta! Brown some onions and garlic in a large skillet. Add canned or bottled tomato-based pasta sauce and canned drained lentils or clams. Serve over pasta or couscous. A tossed green salad and glass of milk or fortified soy beverage completes the meal.
• Steamed fish dish! Place fish in a steamer over a pot of boiling water, add cut up broccoli, green beans or asparagus. Cover and cook for 5 to 6 minutes or until fish flakes easily with a fork. Serve with brown rice.
• Hot and spicy! Cook boneless chicken strips in a skillet until juices run clear and meat is browned. Add sliced carrots and red peppers and cook until soft. Add raisins and curry paste to taste and a bit of water and heat through. Serve with couscous or rice.
• Fast chili! Brown lean ground beef and drain off the fat. Add chopped onions and green peppers and sauté for several minutes. Stir in a large can of stewed tomatoes, one can of tomato soup, one large can of kidney beans and 15 mL (1 Tbsp.) of chili powder. Serve with whole grain toast.
• Easy omelettes! Choose your own fillings – ham, cheese, peppers, green onions, etc. Spice it up with salsa or hot sauce. Serve with whole grain bagels or toast. Have fruit for dessert.
• Beautiful beans! Enjoy a beans and rice dish. Just mix black or kidney beans with corn, chopped tomatoes, onions, red and yellow peppers, cooked brown rice, grated cheese and serve. Have with a glass of water with lime and lemon wedges.
• Chicken express! Mix up some cooked chicken with couscous and a variety of vegetables. Add some garlic if you like. Enjoy with a glass of milk.
• Experiment with noodles! Prepare a stir fry with pork and vegetables. Serve on vermicelli or soba noodles. Finish it off with a cup of fortified soy beverage.