Breakfast: Banana and oatmeal pancakes

• 1 banana, sliced 
• 1 egg
• ½ cup oats

 Directions:

• 1. Mash the bananas in until smooth.
• 2. Add the egg and oats and stir until the ingredients are well mixed.
• 3. Heat a non-stick frying pan over medium heat and pour a small amount of batter to form each crepe.
• 4. Cook for 2 to 3 minutes on each side, until golden brown.
• Tip: Serve pancakes with a handful of fresh berries or a drizzle of honey for extra flavor.     

Lunch: Mini Veggie Wraps

ingredients:

• whole wheat tortilla
• Grated carrots
• Cucumber slices 
• slice of cheese
•  2 tablespoons of chickpeas

directions:

• 1. Spread a thin layer of hummus on the tortilla to cover the surface.
• 2. Arrange the grated carrots, cucumber slices and cheese slice on top.
• 3. Roll the tortilla tightly to form a wrap.
• 4. the roll into small pieces.
• Tip: Add thinly sliced ​​chicken or tuna to increase the protein content.  

Snack: Yogurt and Berries Ideal Ingredients: Greek Yogurt

Mixed berries (raspberries, strawberries, blackberries) Sprinkle of granola

directions:

• 1. In a small bowl or cup, add a layer of yogurt.
• 2. Top with a layer of mixed berries and a sprinkle of granola.
• 3. Repeat to create the desired layers.
• Note: For natural sweetness, add a little honey or a few slices of banana.

Dinner: Quick Fried Chicken

Ingredients:

• 2 chicken breasts, boneless and skinless
• 1 cup all-purpose flour
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 egg
• 1/4 cup milk
• Vegetable oil for frying

Directions:

• 1. Cut the chicken breasts into small pieces or strips, depending on your preference.
• 2. In a bowl, mix the flour with paprika, garlic powder, onion powder, salt, and black pepper.
• 3. In another bowl, whisk the egg with the milk.
• 4. Dip the chicken pieces in the egg mixture, then coat them thoroughly with the flour mixture.
• 5. Heat oil in a pan over medium-high heat.
• 6. Fry the chicken pieces for 5-7 minutes, or until golden brown and fully cooked.
• 7. Place the fried chicken on paper towels to absorb excess oil.
• Tip: Serve the fried chicken with yogurt sauce or a side salad for added flavor and nutrition.
• Each of these recipes takes just minutes to prepare, using simple, nutritious ingredients that kids will love. 

Perfect for those days when you need something quick without compromising on your health!