Megan Weeks 

NTR 325
Lesson Plan Draft 
2/19/2020
 
Lesson Title/ Topic: Healthy breakfast for teens on the go
Target Audience: High school teens age 13-19
Duration: 60 minutes 
 
Goal(s): Understanding healthy breakfast options 
 
Objectives:
 By the end of the lesson, students will identify their two favorite healthy breakfast
options. 
 By the end of the lesson, students will identify that a healthy breakfast includes fiber,
protein, and healthy fat. 
Materials needed: 
 Printed recipes for all five breakfast items to pass out
 Will need ingredients for 3/5 recipes- see recipes attached at the end of the lesson plan 
 Pre-made breakfast egg muffins and overnight oats 
 Paper plates, paper cups, napkins, blender, measuring cups, gloves
 Questionnaire 
 
 
Procedure:
           Introduction:
           Ask students why it is important to eat breakfast every day. (Because it provides energy
and nutrients needed to fuel our bodies. Breakfast will help keep us fuller longer and
decrease the temptation to snack). Ask students to raise their hands if they eat breakfast every
morning. Ask students to give examples of what they eat for breakfast. If students do not eat
breakfast, ask what they think is healthy breakfast food. Write some examples on the board. Ask
students if any of these breakfast items listed are considered healthy. 
           Body of the lesson:
           Explain what a healthy breakfast is, compared to an unhealthy. (A Healthy breakfast
includes fiber, protein, and healthy fat to give you energy and make you feel full. An
unhealthy breakfast can be full of added sugars, make you feel sluggish, and may cause
weight gain (Spritzler, 2016)).  Today we are going to make three out of the five recipes. The
other two will be made ahead of time and able to sample. The recipes to be made are the
smoothies, cottage cheese fruit plate, and apple toast. When making the food items give a little
nutritional information about the recipe. 
Recipe #1.
Tropical cottage cheese breakfast bowl
Servings: 1
 
Ingredients:
½ cup cottage cheese
½ cup frozen pineapple tidbits
1 tablespoon shredded coconut 
¼ banana, sliced
 
Directions:
1. Place all the ingredients in a bowl. If you plan to immediately enjoy the meal, allow the
pineapple to thaw before adding to the bowl. If you plan to store the breakfast bowl for
later, the pineapple can be added frozen. Refrigerate the bowl in an air-tight container for
up to four days.
 
(Cottage cheese: This is a soft cheese with a mild flavor; it can be enjoyed by itself or used
as an ingredient in recipes. Low fat cottage cheese is a good source of protein, and it is
packed with many nutrients such as calcium, B vitamins, and potassium. It is popular
among athletes; if looking to build muscle mass, cottage cheese is a good snack (Semeco,
2019). )
 
Recipe #2.
Breakfast smoothie
Servings: 1
 
Ingredients:
1 medium banana (fresh or frozen)
½ cup sliced strawberries, blueberries, or chopped mangos
¼ cup 2% plain Greek yogurt
1 tablespoon almond butter
½ cup baby spinach
 
Directions:
Place all ingredients in a blender; process until smooth.
 
(Smoothies: It can be a great way to add fruits and vegetables to your diet. They are a great
way to supply energy into your diet. The fun thing about smoothies you can mix and match
ingredients and truly make it your own (Carmody, n.d.).)
 
Recipe #3
Honey Apple Toast 
Yields: 2 toasts (1 serving)
 
Ingredients:
2 slices wheat bread, toasted 
½ cup ricotta (whole milk or part-skim)
1 apple, thinly sliced
2 teaspoons honey
 
Directions:
1. Toast the bread to your desired toastiness. Let it cool slightly. 
 2. Spread half of the ricotta on each piece of toast.
3. Spread half of the thin apple slices over the ricotta cheese. 
4. Drizzle the honey over the top of the apples, and serve. 
(Honey Apple Toast: Whole wheat toast offers a good source of carbohydrates and fiber;
the fiber will help keep you feeling fuller longer. Apple and cheese go well together, adding
a sweet and savory flavor (Hatmaker, 2012). All of these breakfast options provide protein,
fiber, and nutrients, making them all healthy choices. ) Once the food items are made, portion
out each of the five food items to the students and have them sample the food. 
Closure:
Once the kids have tried their food, pass out a questionnaire, have the kids write down at least
two of the five recipes that were their favorite, and write down what makes a breakfast
healthy. Most teens age 14-18 years old skip breakfast. As we learned today, eating
breakfast provides us with energy and helps keep us fuller longer. Pass out the recipes for
the foods made today. Thank them for their participation. 

Questionnaire
Name:
Date:
List at least two breakfast recipes that were your favorite:

Define what makes a breakfast healthy:

Recipes:

Honey Apple Toast

Yields: 2 toasts (1 serving)

Ingredients:
2 slices wheat bread, toasted
½ cup ricotta (whole milk, or part skim)
1 apple, thinly sliced
2 teaspoons honey

Directions:
1. Toast the bread to your desired toastiness. Let it cool slightly.
2. Spread half of the ricotta on each piece of toast.
3. Spread half of the thin apple slices over the ricotta cheese.
4. Drizzle the honey over the top of the apples, and serve.
https://www.thespruceeats.com/honey-apple-toast-428328

Healthy Breakfast Egg Muffins

Yield: 12 muffins

Ingredients:
1 cup chopped spinach, lightly packed
¾ cup finely diced red bell pepper
¾ cup finely diced green bell pepper
¾ cup quartered cherry tomatoes
6 large eggs
4 large egg whites
¼ teaspoon salt
¼ teaspoon dried oregano
Pinch ground black pepper
¼ cup crumbled feta cheese

Directions:
1. Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard
12- cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper,
and tomatoes among the cups (they will be about two-thirds of the way full).
2. In a large bowl or large measuring cup with a spout, briskly whisk together the eggs, egg
whites, salt, basil, oregano, and pepper until well combined. Carefully fill each muffin cup three-
quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the top of the
cups.
3. Bake for 24-28 minutes, until the egg muffins are set. Let cook for a few minutes, and then run
a butter knife around the edges of each muffin to loosen it. Remove them from the pan and enjoy
immediately, or let cook on the wire rack and refrigerate or freeze for later.
https://www.wellplated.com/healthy-breakfast-egg-muffins/

Blueberry almond overnight oats

Servings: 1

Ingredients:
½ cup rolled oats
2/3-3/4 cup almond milk
2 teaspoons chia seeds
¼ tsp vanilla extract
1 tablespoon almond butter
1-2 teaspoon maple syrup, or honey
¼ cup fresh blueberries

Directions:
1. Add oats, milk chia seeds, vanilla, almond butter, maple syrup, and blueberries together in a
mason jar, resalable container or bowl. (If you like your oatmeal creamier, you can add more
milk and less if you like hem on the chunkier side).
2. Shake jar or mix and combine with a spoon. Seal and chill in fridge for at least 4 hours or
overnight.
https://lifemadesweeter.com/blueberry-overnight-oats/
Tropical cottage cheese breakfast bowl
Servings: 1

Ingredients:
½ cup cottage cheese
½ cup frozen pineapple tidbits
1 tablespoon shredded coconut
¼ banana, sliced

Directions:
1. Place all the ingredients in a bowl. If you plan to enjoy the meal immediately, allow the
pineapple to thaw before adding to the bowl. If you plan to store the breakfast bowl for later, the
pineapple can be added frozen. Refrigerate the bowl in an air-tight container for up to four days.
https://www.budgetbytes.com/cottage-cheese-breakfast-bowls-6-ways/

Breakfast smoothie
Servings: 1

Ingredients:
1 medium banana (fresh or frozen)
½ cup sliced strawberries, blueberries, or chopped mangos
¼ cup 2% plain Greek yogurt
1 tablespoon almond butter
½ cup baby spinach
Directions:
Place all ingredients in a blender; process until smooth.
https://www.cookinglight.com/recipes/healthy-breakfast-smoothie

Reference

Franziska Spritzler. (2016, August 17). The 10 Worst Foods to Eat in the Morning. Retrieved
from https://www.healthline.com/nutrition/10-worst-foods-in-the-morning
Arlene Semeco. (2019, October 5). Why Cottage Cheese is Super Healthy and Nutritious. Retrieved from
https://www.healthline.com/nutrition/cottage-cheese-is-super-healthy
Ryan Carmody. (n.d.). 21 Reasons to Consume Healthy Smoothies. Retrieved from
https://www.healthysmoothiehq.com/21-reasons-consume-healthy-smoothies
Julia Hatmaker. (2012, October 17). Apple and Cheese 101: Divine Parings and recipe ideas. Retrieved
from https://www.pennlive.com/life/2012/10/apple_and_cheese_101_divine_pa.html