Fueling Kids Right: Protein-Packed, Real-Food Breakfasts That Work | Ep 90

2025-08-06

We’re diving into one of the most overlooked—but game-changing—parts of family health: breakfast. In this episode, Renee Kohley of Raising Generation Nourished joins us to talk about why the first meal of the day can make or break your child’s focus, mood, and growth—especially in the teen years. From protein-packed plates to make-ahead strategies, you’ll learn how to create nourishing mornings that actually work in real-life, busy households. 🍳 Topics Covered in This Episode: ✔️ Why breakfast can set the tone for your c...

Covered in This Episode:

✔️ Why breakfast can set the tone for your child’s entire day

✔️ How under-fueling affects focus, mood, and behavior

✔️ The role of protein, healthy fats, and balanced carbs—especially for teens

✔️ Make-ahead breakfasts that work for busy mornings

✔️ How to help kids become “body aware” ✔️ Prepping breakfasts without spending hours in the kitchen

✔️ Strategies for kids who “don’t like eggs” (and other picky preferences)

✔️ The connection between food, hormones, and the teen years

✔️ Breaking cycles and teaching lifelong kitchen skills

✔️ Why a nourishing breakfast matters for the whole family

⏱️ Chapters for This Episode:

00:00 – Welcome Back & Guest Intro

03:15 – Breakfast MVPs in Our Kitchens

08:05 – Why Nourished Mornings Was Written

14:23 – What Skipping or Skimping on Breakfast Looks Like in the Classroom

21:04 – Why Breakfast Matters for Kids & Teens

27:07 – How Renee’s Approach Has Evolved Over the Years

33:45 – Protein Needs for Teenagers & Managing Busy Mornings

40:58 – Make-Ahead Favorites & Flexible Meal Planning

48:26 – Managing Picky Preferences Without Short-Order Cooking

55:42 – Teaching Kids to Be Body Aware

01:02:11 – Linking Food, Hormones & Mood in the Teen Years

01:09:28 – Advice for Parents Making Breakfast Changes Later On

01:15:50 – Why Renee Loves Parenting Teens

01:21:32 – Final Takeaways on Nourished Mornings

🧠 More About This Episode:

Renee Kohley is a mom of three, cookbook author, and the voice behind Raising Generation Nourished. Her latest cookbook, Nourished Mornings, offers real-food breakfast recipes designed for busy families—because fueling kids well doesn’t have to mean hours in the kitchen.

📚 Resources & Links Mentioned:

📍 Nourished Mornings Cookbook – https://www.amazon.com/Nourished-Mornings-Easy-Real-Food-Breakfasts/dp/B0D8NYYHVY

📍 Raising Generation Nourished – https://www.raisinggenerationnourished.com 📍

Breakfast Meal Planner – https://www.raisinggenerationnourished.com/2023/08/the-breakfast-meal-planner-from-raising-generation-nourished/

📍 Baked Oatmeal Recipe – https://www.raisinggenerationnourished.com/2023/10/pumpkin-apple-baked-oatmeal

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