Three Meals A Day

Learn why eating the three meals a day at home is important for you and your family.


BreakfastHave you heard the phrase “breakfast is the most important meal of the day”? This statement cannot be more true. A pilot study conducted to all students in four elementary schools in Minnesota revealed that breakfast drastically increases student attention, reduces behavioral problems and visits to the nurse, and improves their overall learning process in subjects like math.

In other words, if you dedicate some time in the morning to eat breakfast with your family you will see amazing results in your children’s development. Similarly, you will also feel more energetic. If dairy foods provide 73% of the calcium, as well as significant amounts of other essential nutrients, why not incorporate them in your daily diet?

Here is a list of foods you can include in your breakfast:

  • Bagels
  • Cereal
  • French Toast
  • Fruits
  • Milk
  • Oatmeal
  • Orange Juice
  • Pancakes
  • Sausages
  • Smoothies
  • Toasts
  • Waffles
  • Yogurt


LunchAvoid saying the phrase “I don’t have enough time to eat”. If you had breakfast around 7 or 8 pm, your body will probably start asking for more food at noon. Therefore, provide at least one hour of your time to enjoy a good lunch with your family.

A BBC News article states that by taking a lunch break and spend time with your family, you can slow down, gain some perspective, and think outside the box. If your kids don’t get home until late afternoon, make them a healthy lunch box so they can gain the nutrients and vitamins they need to perform well at school.

Here is a list of foods you can include in your lunch:

  • Chicken
  • Ham and Cheese Sandwich
  • Hamburgers
  • Rice
  • Salads
  • Sandwiches
  • Soups
  • Steaks
  • Steamed Veggies
  • Tuna
  • Turkey Sandwich


DinnerFamily dinner has always been a tradition. It is an example of family togetherness, were bonds are strengthened and values are shared. For instance, The New York Times says that 87 percent of parents surveyed stated that eating dinner at home with the family is “extremely important”.

Also, several studies have discovered that sitting at the table during dinner time lowers teenagers’ risk of smoking and drinking. So if you want your kids to grow healthy and appreciate family values, start having dinner at home more often.

Here is a list of foods you can include in your dinner:

  • Burritos
  • Chicken
  • Fish
  • Hot Dogs
  • Mashed Potatoes
  • Meat Loaf
  • Omelets
  • Pasta
  • Pizza
  • Pork
  • Steaks
  • Tacos
  • Turkey

Printable Recipe Cards

My Recipe Collection: Create your own recipe card collection by printing these lovely and easy-to-use layouts. Each layout comes with blank spaces in which you can write the name of the recipe, the preparation and cooking time, the ingredients you will need for that specific recipe and directions to cook it. After you print them and you fill them out, place them inside 4” X 6” sheet protectors. Put the sheet protectors inside a binder, place the Recipe Card Cover on the front side of your binder, and voilà!

  1. Recipe Card Cover — Full Page »
  2. Appetizers Recipe Card »
  3. Salads Recipe Card »
  4. Breakfast Recipe Card »
  5. Lunch Recipe Card »
  6. Dinner Recipe Card »
  7. Desserts Recipe Card »

Leave a Reply

Your email address will not be published. Required fields are marked *