Back To School Healthy Breakfast Meal Plan - Functional Advantage
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Back To School Healthy Breakfast Meal Plan


Finding time to make healthy breakfasts during the start of the busy school year can be challenging! It often seems easier to run through a drive-through or to eat breakfast snacks while driving your kids to school. So we put together a healthy breakfast meal plan for your first week back to school! Here are some of our favorite breakfast options that are healthy and quick to make for you or your children!

MONDAY: Smoothies: Throw together some fresh or frozen fruit with yogurt and a juice of your choice into a blender. (Ideas include: Strawberries, Mixed Berries, Bananas, Orange Juice, or almond milk) You can even add peanut butter to your smoothie for added protein!

TUESDAY: Ham and Cheese Egg Cups: Preheat oven to 400 degrees and grease a 12-cup muffin tin with cooking spray. Line each cup with a slice of ham and sprinkle with cheddar. Crack an egg into each ham cup and season with salt and pepper. Bake until eggs are cooked through, 12 to 15 minutes (depending on how runny you like your yolk)

WEDNESDAY: Avocado Egg Toast: Mash the avocado, add lemon juice. Fry the eggs in a pan over medium heat. Spread the mashed avocado mixture on the toast, top with the fried eggs, season with salt and pepper and enjoy

THURSDAY: Slow Cooker Breakfast Casserole: Cook the bacon over med-high heat in a large skillet, about 5-10 minutes until cooked through. Spray inside of slow cooker with cooking spray, then add frozen hashbrowns, cooked bacon, peppers and onion in two even layers. Mix salt and pepper with eggs, then pour overtop of other layers and top with cheese. Cook on low overnight and enjoy!

FRIDAY: Freezer Breakfast Burritos:  Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Cook hashbrowns according to package instructions; set aside. Cook sausage until brown and set aside. Add eggs to the skillet and scramble, season with salt and pepper, to taste and set aside. Lay out tortillas; add hashbrowns, sausage, eggs, cheeses, tomatoes or salsa, and cilantro. Fold in opposite sides of each tortilla, then roll up. Place, seam-sides down, onto preparing baking sheet; cover. Place into oven and bake until heated through, about 12-15 minutes. Let cool, wrap in saran wrap and freeze. Pop in the microwave to re-heat and enjoy! (Also try freezer breakfast sandwiches!)

BONUS!

No Bake Energy Balls: Stir 1 cup old-fashioned oats, 2/3 cup toasted shredded coconut (sweetened or unsweetened), 1/2 cup creamy peanut butter, 1/2 cup ground flaxseed, 1/2 cup semisweet chocolate chips (or vegan chocolate chips), 1/3 cup honey, 1 tablespoon chia seeds (optional), and 1 teaspoon vanilla extract into a large mixing bowl. Cover the mixing bowl and chill in the refrigerator for 1-2 hours, or until the mixture is chilled. (This will help the mixture stick together more easily.) Roll into mixture into 1-inch balls. Then enjoy immediately! Or refrigerate in a sealed container for up to 1 week, or freeze for up to 3 months


Neil Sauer

Neil Sauer

Physical Therapist, Certified Health Coach and company owner Neil Sauer graduated from Saginaw Valley State University in 2002 with a Bachelor of Science. During that time he played four years of collegiate soccer. Neil earned a Doctor of Physical Therapy from Central Michigan University in 2006. He has taken continuing education courses for Stanley Paris manual therapy techniques and a Gary Gray Functional Training course. He has also taken selective functional movement assessment courses with the North American Sports Medical Institute (NASMI). Neil’s treatment philosophy goes beyond reducing pain and restoring motion/mobility. He has a passion for health and wellness and for improving the quality of life of his clients, and works holistically with them to ensure their injuries do not reoccur and that his clients enjoy optimal functionality. He strives to help his patients live more active, mobile and healthy lives knowing that they don’t have to rely on pain medications, injections or surgery. In his personal life, he is married and has two sons. During spare time, he enjoys spending time with his family, fishing, spending time outdoors and leading an active and healthy life. Neil also likes to read as much as possible when he finds/makes time. He primarily reads books on leadership, business and special forces. An avid exercise enthusiast, he continually works to improve his own health and wellness.
Neil Sauer

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