Melissa Rifkin Nutrition

Dietitian, Weight Management & Expert

breakfast

Back to School Lunches with egglife egg white wraps

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August is often synonymous with warm weather, the start of football season, and for many, going back to school. Whether you are a parent to a school-aged child, a student in high school or college, or an adult getting back into the swing of work after some summer trips, I am sharing ideas to help you with quick and easy lunches.  So many people have good intentions of bringing their lunch from home, but more often than not, get pressed for time or burned out on their go-to options.

The good news is lunch doesn’t have to be time consuming to make, and there are easy ways to add variety to simple meals. One way I’ve incorporated new ingredients into lunches for myself and kids is with egglife egg white wraps. Not only are these wraps a source of essential protein, but they also have a unique feature when it comes to packed lunches. Read on to learn more.

Have your kids ever complained their sandwich gets soggy and gross by the time lunch rolls around? If you just said “yes” to yourself, egglife wraps are for you because they don’t get soggy! You can prepare lunch the night before for a smoother running morning, and by the time your kid opens their lunch the next day, they’ll still have a delicious wrap, just the way they like it.

Now, let’s get to the nutrition. All egglife wraps are made with 95% egg whites, allowing them to pack 5+ grams of protein per wrap. This nutrient increases fullness after a meals and plays so many important roles in your body. From fluid balance, to tissues repair and growth, and so much more, protein is essential and should be consumed at each meal. Many young kids are apprehensive about eating meat, which could result in them not eating enough protein. Non-meat sources of protein, like egglife egg white wraps serve as an approachable protein source for kiddos exploring their food preferences.

When putting together lunch for your kids, there are a few factors to keep in mind. Their plate should contain protein, whole grain, veggie, fruit, and can even have a treat. You can use the guide below to simplify your back-to-school lunch packing.

And, if you need more inspiration, check my Instagram (@Confessionofadietitian) and browse through the egglife wrap ideas below. You can also head to egglifefoods.com to view their full catalog of recipes and to purchase wraps. If you want to pick some up on your next grocery haul, find them in the refrigerated section at Aldi, Whole Foods, Target, Kroger, and more!

Simple, Delicious, & Packable lunch ideas:

protein: original egglife egg white wrap with deli turkey, cheese and sliced avocado

whole grain: corn chips

veggies: cherry tomatoes

fruit: kiwi

treat: dark chocolate bark

protein: everything bagel egglife egg white wrap with shredded rotisserie chicken and a sprinkle of parmesan cheese

whole grain: cooked whole grain noodles tossed with pesto

veggie: steamed broccoli

fruit: sliced strawberries

treat: yogurt covered raisins

protein: garden salsa egglife egg white wrap around one string cheese

whole grain: whole grain crackers

veggie: carrots sticks with hummus

fruit: grapes

treat: trail mix with candy pieces

A Registered Dietitian Shares Her Top Health Products As a Mom

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Being a mom means playing many roles at home. Chef, activity coordinator, and boo-boo fixer are just some of the responsibilities that fall on the plates of many moms (and dads, too!). 

When I think about the health products that come in handy on a weekly, and sometimes daily, basis, several come to mind—not only for my well-being but for my children and husband, too. Eating balanced meals, frequent exercise, and spending time outside are some of the habits I practice daily to support my health. I also incorporate certain products to complement these efforts. 

Supplements play a huge role in my self-care routine. While some I use only on an as-need basis like if I have a cold, others are part of my daily routine. As a mom, my main goal is to keep my kids as healthy and happy as possible. While I may not be able to fight off every runny nose or cough that crosses our path, I am confident the health products I keep in our rotation play an essential role in supporting our bodies. 

So, if you are searching for products that support your and your family’s health, look no further! I have you covered with my top mom-recommended health products. Read on to learn more. 

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Banana, Lemon, & Blueberry Pancakes

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Print Recipe

Banana, Lemon, & Blueberry Pancakes

Course: Breakfast
Servings: 2

Ingredients

  • 1/2 cup old fashioned oats
  • 1 tbsp flax meal
  • 1/2 banana large, ripe
  • 1/2 cup milk of choice
  • 2 tsp lemon juice
  • 2 tsp honey
  • berries to taste
  • 1 tbsp coconut oil
  • Greek yogurt

Instructions

  • In a blender, blend oats and flax meal.
  • Add banana, milk, honey, and lemon. Blend.
  • Once skillet is heated with coconut oil, drop 1/4 cup of batter and add in berries.
  • Cook thoroughly and serve with Greek yogurt.

One Pan Egg Scramble

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Print Recipe

One Pan Egg Scramble

Course: Breakfast
Servings: 4

Ingredients

  • 6 eggs
  • 1 avocado
  • 1/2 onion
  • 1/2 cup mozzarella cheese shredded
  • 1 cup baby bella mushrooms sliced
  • 1/2 cup grape tomatoes halved
  • 1 zucchini diced
  • scallion finely chopped
  • parsley finely chopped

Instructions

  • Scramble eggs and season with salt and pepper. Set aside in oven-safe casserole dish.
  • Cook onion in a skillet with olive oil. Add mushrooms, zucchini, and tomatoes. Cook for 15 minutes, then cool for 10 minutes.
  • Add vegetable mixture to eggs. Add mozzarella and scallions.
  • Cook at 350℉ for 25 minutes.
  • Top with parsley and sliced avocado, and serve.