Energy Boosting Meals To Keep Your Kids Focused At School



By Brandon Epstein

Does your kid have a hard time paying attention at school?

Does he/she fall asleep or completely disengage in the middle of class?

Before thinking about putting them on ADD medication or anything of that sort – the first thing you should do is look at their nutrition.

I remember when I was in school, I spent the majority of my afternoons sleeping through class. Yes, some of my teachers were not very interesting, but that wasn’t the reason for my energy crash.

Instead, my lack of energy and engagement can be directly attributed to the insulin spike and crash I experienced around lunch time.


It’s as simple as this. If your kids are eating large quantities of simple carbohydrates during lunch, they will experience a crash and burn during the second half of their day.

How do you avoid this?

You feed your kids more complex carbohydrates that will give them sustainable energy throughout their entire day.

This strategy starts at the breakfast table, but you need to make sure they are ready to succeed at lunch time as well.

Leave this in the hands of your cafeteria and you will be in some serious trouble.

You have the power to empower your child with delicious and nutritious foods that will keep them energized and feeling good all day long.

Let me get you started with 5 lunches proven to keep your kid awake during school:

1. The Sampler

1 apple sliced. 2 tablespoons of organic almond butter. 10 carrots. 2 tablespoons of hummus. 2 ounces of beef jerky. Put each of these in it’s own piece of tupperware or bag.

2. The Burrito Bowl

⅓ cup of black beans. 3 tbsp of homemade guacamole. 2 tbsp of organic corn. 2 ounces of chopped chicken. 2 tbsp of salsa. Throw it all together in some tupperware and off you go.

3. The Power Wrap

One brown rice wrap rolled up with a few tbsps of homemade coleslaw, 2 ounces of chicken and ½ avocado. Dipping sauces are optional. Just make sure they aren’t loaded with sugar and other questionable ingredients. Homemade is always best.

4. The AB & J Sandwich

Take some ezekiel bread and load it up with some a few tbsps of organic almond butter and a couple tbsp of organic jam.

5. The Fishy Salad

Get a can of tuna, a couple tbsps of organic mayo, a few dashes of pepper, 1 large sliced pickle, a few dashes of paprika, 2 tbsps of sliced white onions and throw them all together in a bowl with anything else your kid likes to create this fishy salad. Include a ⅓ cup of almonds or other nuts on the side for an additional snack.

When it comes to kids, it’s all about how you frame things. Frame these meals as superman foods that will give them tons of energy and super powers throughout the day and they will learn to love this new eating style!

These five lunches are some suggestions, but the most important thing is that you stay away from overloading your kid with sugar and refined carbohydrates. If you need ideas on other foods to include in their lunch, check out this article on carbohydrates (the good and the bad).

Feeling super ambitious? Post your own recipes below in the comments to support our community!


Brandon Epstein

Brandon Epstein

Fat Loss Coach at
Brandon Epstein is a former college football player, turned professional fitness model and serial entrepreneur. These days he spends his time helping people look great and feel awesome over at He can also be found hosting the Zen Dude Fitness Podcast where he’s always looking for new ways to make fat loss fun, simple and efficient for everybody.
Brandon Epstein

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