How to Get Into the BACK TO SCHOOL Routine After Summer

Summer is over and school is back in session. This week, my terrific intern Kelly Sloan, shares some easy tips to get your schedule and healthy eating plan on track as the days get cooler and the schedules get more hectic in today’s guest blog post:

The relaxing routine of summer has now transitioned into the hustle and bustle of back to school. When so busy it’s easy to skip a meal now and then but don’t get in the habit, for this wreaks havoc on your body and can have unintended health consequences including weight gain (over eating) or increased risk of heart disease. 

Planning meals and snacks at times can seem overwhelming, but it doesn’t have to be if you put together some simple recipes. Make sure the recipes are nutrient-dense which means high in vitamins and minerals compared to calories. This will help you feel full and satisfied until the next meal or snack. Healthy proteins such as fish, turkey, nuts or beans, good fats such as avocado and olive oil and high fiber carbohydrates such as whole grain bread and crackers are all great choices.

Here are easy and nutrient-dense recipes that will keep you from skipping another meal:

Chicken Walnut Salad

Makes 4 servings


  • 4 raw skinless, boneless chicken breasts
  • 1 tablespoon dry oregano
  • 1 tablespoon fresh basil
  • 2 teaspoons garlic, minced
  • 3 tablespoons extra-virgin olive oil
  • Salt and pepper, to taste
  • 4 tablespoons Greek plain yogurt
  • 1 tablespoon mustard
  • 2 teaspoons lemon juice
  • ½ cup walnuts, chopped


  1. Preheat oven to 350F.
  2. In a bowl combine raw chicken, oregano, basil, garlic and olive oil. Mix until chicken is fully coated in all ingredients. Place chicken on a prepared baking sheet. Bake for 20-30 minutes, or until chicken is cooked thoroughly.
  3. Let chicken cool, for 10 minutes. Cut chicken into cubes.
  4. In a clean bowl, combine cooked chicken, yogurt, mustard, lemon juice and walnuts. Mix well, until fully coated.
  5. Serve chicken walnut salad on whole wheat bread, tortillas or straight up. 

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Photo Credits: Kelly Sloan

Avocado Tomato Basil on Whole Wheat Toast


Avocado and extra virgin olive oil provide good fats and whole wheat toast provides additional fiber.


Makes 2 servings


  • 2 slices whole wheat bread
  • 4 tablespoons Neufchatel cheese
  • 2 fresh basil leaves, chopped
  • 2 slices tomato
  • 1 ripe medium avocado, pitted and sliced
  • Salt and pepper, to taste


  1. Lightly toast two slices whole wheat bread. Spread two tablespoons Neufchatel cheese on each slice.
  2. Add a tomato slice to each slice and sprinkle with bacil
  3. Top with half of sliced avocado and add salt and pepper to taste

String Cheese Turkey Bites

Makes 4 servings


  • 4 mozzarella string cheeses (or your favorite cheese sticks)
  • 4 slices deli turkey (or your favorite deli meat)
  • 4 dill pickles spears
  • Dijon mustard or yellow mustard


  1. On a flat surface, place one piece deli meat. Place one cheese stick and one pickle in the middle of the deli meat. Add mustard.
  2. Roll deli and repeat for each slice.

Tuna Salad Lettuce Wraps


Bulk up on vegetables by using lettuce leaves instead of tortillas for wraps which will decrease calories and carbs.


Makes 2 servings

  • 1 (5-ounce) cans chunk light tuna, drained
  • ½ red onion, chopped
  • 1 medium celery stalk, chopped
  • 3 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 10 grape tomatoes, halved
  • 4 large lettuce leaves of your choice
  1. In a large mixing bowl combine tuna, red onion, celery, lemon juice and Dijon mustard.
  2. Gently fold tomatoes into the mixture.
  3. Place a scoop of the tuna mixture in a large piece of lettuce and wrap up.


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