A Week in the Life of My Kids Meals

I’m often asked what my kids actually eat on a daily basis.  I think people might expect to hear tales of exotic superfood ingredients and fancy recipes, but I’m a busy working mum like everyone else, so I tend to keep it pretty basic during the week.

Biome Recess lunchbox duo


I do my best to keep 80-90% of the food healthy, or what they know to be everyday food. We don’t keep any ‘sometimes’ food at home, which is reserved for parties, grandparents, friends houses and other events. The food I provide my kids aims to provide them with energy and nutrition so that they can feel happy and healthy each day and in the future.

So I have provided a list of regular foods my kids will eat in the hope this well help you…


  • Spelt and buckwheat pancakes (or they are loving my latest banana pancake recipe, which I will try to blog soon)
  • Smoothies – they love the Banana Nut-butter Protein Shake by Quirky Cooking from my free breakfast e-book 
  • Anti-oxidant smoothie
  • Eggs and soldiers – 2 eggs and soldiers made out of Sonoma Spelt sourdough bread with grass fed butter and cut up veges on the side
  • Scrambled eggs made with Barambah cheese and milk with baby spinach and a side of  raw vegetables and avocado sourdough toast
    Egg Muffins
  • Fried egg and bacon with cut up raw vegetables
  • Bircher Muesli or Mamacino’s Feel Good Buckwheat Bircher Muesli from my free breakfast e-book 
  • Golden Ricotta Wraps – from my free breakfast ebook
  • Natural yoghurt mixed with lots of cinnamon, vanilla powder, frozen berries or seasonal fruit and a mix of chopped nuts and seeds
  • Coco- nutty Granola by Sarah Wilson
  • Grass fed sausages with homemade baked beans and a side of raw chopped vegetables
  • French toast using sourdough bread
  • Brenda’s Brekky Ball with a green smoothie
  • Notella on spelt sourdough

Brenda Janschek - Week Kids Meals

Morning Tea/Snacks/After school snacks

  • Chopped fruit with nuts and yoghurt
  • Healthy treats like Chewy Choc-Banana Biscuits, Brownie Cake,  or Date and Cinnamon Muffin
  • Home popped organic popcorn (non-GMO corn) with lots of grass fed butter and sea salt (or cinnamon)
  • Leftover homemade pizza
  • Plate with nuts/seeds, a Medjool date and natural yoghurt
  • Kale Chips
  • Frozen blueberries or rasberries with cashews
  • Mango sorbet
  • Home made ice block
  • Super Smoothie
  • Dips like hummus, pesto and guacomole with vegetable sticks and a small amount of Eat Rite brown rice crackers
  • Mix n match muffins
  • Cheese on top of cucumber slices
  • Lots of water
  • Coconut water from fresh baby coconut
  • Muesli slice

Brenda Janschek - Week Kids Meals

School Lunch

  • Often these are Mountain bread wraps (spelt, rye or rice) with the following fillings (butter and baby spinach are always on the base):
  • Goats cheese and olive
  • Ham and cheese
  • Eggs and bacon
  • Leftover chicken and brie
  • Egg muffins or leftover quiche
  • Home made sausage rolls
  • Cheese and spinach Mountain Bread toasties
  • Leftovers like homemade pizza, spanokopita (when mum cooks)
  • Lately my son is loving taking a “picky plate” which he prepares himself with ham, swiss cheese, olives (Loving Earth), cut up veges and some buttered buckwheat cruskits
  • Za’atar (a big favourite!)
  • Savoury muffins
  • Vegetable sticks, sliced mushroom, cherry tomatoes

Brenda Janschek - Week Kids Meals


    • Always includes lots of vegetables
    • Slow cooker meals are their favourite, particularly lamb shoulder
    • Roast chicken with roasted sweet potato, potato, garlic and onion and steamed broccoli with lots of butter
    • Cauliflower and potato soup
    • Pumpkin soup
    • Lamb shank soup
    • Spelt pasta with home made pesto, sustainable tuna and Loving Earth olives
    • Roast chicken with potato, sweet potato, onion, garlic and salad
    • Frittatas
    • Scrambled eggs and bacon with sourdough toast and chopped up vegetables
    • Pan fried fish with peas and salad
    • Stuffed baked potato
    • Chicken burrito (let them build it themselves)


Brenda Janschek - Week Kids Meals

As you can see they eat mainly a whole foods diet aiming for a good mix of protein, fat and carbs (mainly vegetables and some fruit) at each meal, without relying heavily on just one food group (eg. wheat or dairy).

I would love to hear what your kids favourite meals are in the comments below.

Bren x

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Your thoughts on this post


  1. Josie

    Thanks for this! It’s great. Do you eat similar meals or prepare different ones for the adults? Thanks 🙂

    Ps when is the next 28 program?

    • Brenda Janschek

      Not seperate meals in my house Josie! The next Break Through! Program will run in October. If you sign up to my free newsletter you won’t miss out.

  2. Leah

    A very informative post! I agree with what you say about ‘sometimes’ foods not having a place in the home, ‘out of site, out of mind’ they say and it works! What a variety of healthy, tasty and easy to make options you have provided.

    My nephews love snacking on some blueberries, snow peas and sometimes avocado. Luckily we have a veggie/fruit garden at home and at the moment strawberries are growing. They love rummaging through the patch and eating them fresh! Nothing more satisfying.

    I wanted to ask – How do you know what portion sizes to give kids?

    • Brenda Janschek

      Yum,home grown strawberries! I’ve been teaching my kids to check in with their personal hunger scale and so they decided on their proportions. Depending on the level of activity that week I don’t always get the school lunchbox right, and they come home telling me they ate all their big lunch at little lunch! I don’t worry too much though cause the next day they might not be as hungry…and I know everything they eat is nutrient dense so they don’t starve. So to answer your portion size question, I guess I am guided by them : )

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