Most people define summer as freedom from school. All sorts of activities are available during the summer months: sleeping all day, hanging out with friends and traveling. However, one thing many miss about school are the meals.

Each meal makes a difference in someone’s day or activities by changing their mood, giving energy, strength, and so much more. It can affect how active and social people are, making them less tired with more energy to interact with friends. 

“A meal can affect my day by cheering up my mood or giving me energy,” freshman Gavin Moon said.

That said, Moon really enjoys being active and social so there are certain ingredients to look for in a meal. 

“[There should be] basic things in our regular meal, [like] protein, carbs and calcium,” Moon said.

Research shows that protein, carbohydrates and calcium are the nutrients that are really beneficial to Moon by storing energy and contributing to muscle development. By the same token, Naples High School Nutrition Services Manager, Paula McCarthy, has a series of items they make sure to include for breakfast and lunch.

McCarthy incorporates protein, calories, iron, calcium, Vitamin A and ¼ Vitamin C for breakfast and ⅓ for lunch, as advised by the RDA (Recommended Dietary Allowance).

Similarly to Moon’s response, Diona Keltanoska, a freshman, believes that a meal affects how she feels, like her strength. Since she enjoys skateboarding, hanging out with friends and drawing, she needs a proper meal that will benefit all her activities.

“Protein and Vitamin C helps me stay strong and gets me through the day doing all the activities I enjoy,” Keltanoska said.

With a combination of everyone’s responses, here is a full week’s worth of breakfast, lunch, snack, and dinner ideas to use and look forward to this summer. 

Day 1

Breakfast: Avocado toast

Lunch: Pizza

Snack: Apple wedges with peanut butter

Dinner: Steak with brussels sprouts and mashed potatoes

Day 2

Breakfast: Eggs and bacon with hash browns 

Lunch: Turkey sandwich 

Snack: Watermelon 

Dinner: Chicken with rice

Day 3

Breakfast: Yogurt parfait

Lunch: Burger 

Snack: Fruit kabob

Dinner: Tacos

Day 4

Breakfast: Bagels with cream cheese

Lunch: Chicken mole

Snack: Smoothie

Dinner: Tamales

Day 5

Breakfast: Pancakes

Lunch: Burrito

Snack: Fruit and cream cheese fruit dip

Dinner: Grilled Salmon

Day 6

Breakfast: French toast

Lunch: Macaroni 

Snack: Potstickers 

Dinner: Chicken pot pie 

Day 7

Breakfast: Egg, bacon and cheese breakfast sandwich 

Lunch: Chicken noodle soup

Snack: Fruit salad 

Dinner: Hibachi with rice and vegetables