Growth & Development

Energy-Boosting Meal Ideas To Kickstart Your Kids' Day

Written by Kaushiki Gangully
Published: May 22, 2024

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Kids have a different lifestyle now. No longer do they wake up in a peaceful environment, have a learning experience at school and come back home before rushing off to play. Filled with long school hours, tuitions, extra co-curriculars, and homework, they are long exhausted before evening arrives. This is because their days have not begun on the right note.

In order to give your kids, the optimal level of energy and stamina to race through a stressful day, parents must pay attention to the nourishment their kids receive from breakfast. After all, a filling, healthy breakfast can do wonders in preventing exhaustion, improving brain functionality, enhancing mood, and keeping kids away from snacking on empty calories. Check these ideal energy-boosting meal ideas to kickstart your kids’ day with nutrition, stamina, and satisfaction.

Energy-Boosting Meals To Start Your Kid's Day
1. Chilla

Try an Indian twist at breakfast by fusing the traditional taste of North-Indian cooking with the modern day necessity of healthy, low-calorie breakfasts that give a boost of energy to speed through the day. Since chilla is a savory pancake made from lentils or chickpea flour (besan), it is packed with iron, vitamin B1, folate, protein, and fiber. Roast a couple of them, by mixing a few vegetables into a slurry of ground lentils or besan, for a nutritious, filling, and energy-boosting breakfast.

2. Breakfast Quesadillas Indian Style

Quesadillas are a staple Mexican dish, adored by both adults and kids for its fuss-free, simple taste and cheesy goodness. Try an Indian twist by swapping the processed cheese for shredded mozzarella and cheddar, use multigrain or whole wheat wraps made at home, and sneak in a few veggies like carrots, beans, onions, and proteins for a wholesome and nourishing breakfast that sends kids off to school, happy and satiated.

3. Vegetable Paneer/ Tofu Scramble

Tofu and paneer are a staple variety of cheese in Asian countries and for good reason. Not only do they have diverse utilities in various cuisines, but they also make special appearances in soups, desserts, and streetside snacks, while retaining much of its nutritional goodness. Be it a classic, tasty paneer bhurji or a simple snack time tofu scramble, the properties of calcium, iron, magnesium, and phosphorus remain intact, making it a tasty, filling breakfast for kids who love their cheese.

4. Overnight Oats

Overnight oats are a lifesaver for busy moms. Prepare them the night before with your kids favorite fruits, flavor, sweetener, and yogurt, for a rich, creamy and filling breakfast treat in the morning. Research has shown that consumption of oats improves immunity modulation, gut health, and prevents cardiovascular diseases, high levels of cholesterol, high blood pressure, and certain kinds of cancer. Therefore, it is not rocket science that this energy-boosting meal idea is popular among working mothers for their school kids.

5. Breakfast Superfood Bars

Breakfast bars are a more consolidated breakfast, combining the best of dried fruits, nuts, nut butters, seeds, natural sweeteners and cereals. Packed with the right kind of carbs, breakfast bars improve digestion, help in weight management when eaten in moderation, and boosts energy levels. If made at home, even calories and fat levels can be monitored while ensuring the pure ingredients are used, to maximize the nourishment of these fast and on-the-go breakfasts.

Easy Energy-Boosting Recipes To Kickstart The Day
1. Healthy Paneer Bhurji


  • 250 gms paneer, crumbled
  • 2 onions, chopped
  • 2 green chilies, chopped
  • 2 teaspoons of oil/ butter
  • 1 tomato, chopped
  • 1 lemon
  • 2 teaspoons coriander leaves, chopped
  • 1 teaspoon of grated ginger
  • 1 teaspoon red chilli powder
  • ½ teaspoon cumin
  • ½ teaspoon coriander powder
  • ½ teaspoon turmeric powder
  • ½ teaspoon kasuri methi
  • Salt to taste


  • Heat oil in a pan, add cumin seeds, ginger, and green chilli. Saute well.
  • Add chopped onion and cook until sauteed well.
  • Add all the spices and salt. Continue to saute.
  • Now add the tomato and cook until soft and mushy. Mix the spices, onions, and tomatoes well.
  • Now add the crushed paneer to the pan and mix well.
  • Turn off the gas, add some kasuri methi and keep the lid on for a few minutes. Serve hot, garnished with coriander leaves and lemon juice.
2. Breakfast Superfood Bar


  • Butter or cooking spray for greasing
  • 150 gm dried fruits (cranberries, apricots, apple slices, dates)
  • 75 gm mixed seeds (pumpkin seeds, sunflower seeds, flax seeds)
  • 150 gm rolled oats (or granola, or choice of cereal)
  • 3 tablespoons of coconut oil or peanut butter
  • 25 gms butter
  • 75 gms honey
  • 1 ripe banana, mashed


  • Preheat the oven to 180 degrees celsius.
  • Grease a 20cm square tin lined with parchment paper
  • Put all the dry ingredients into a large bowl and mix well.
  • Put the oil, butter and honey into a pan and heat it till it melts. Cook for 2 minutes before removing from heat.
  • Pour it over the bowl of dry ingredients and stir well. Also add the mashed banana at this stage.
  • Pour the mixture into the baking tin and press it down to get an even surface. Bake for 25 minutes.
  • Leave to cool completely before cutting it into bars and storing in an airtight container in the refrigerator to chill. Serve and enjoy.

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