If you tend to eat what the kids eat, then why not change some of what they are eating? Try increasing the protein that they consume. So rather than vegemite sandwiches, what about ham or boiled egg?

My kids love dippy dippy platters. So hommus, veggie sticks, cheese, boiled egg, deli meat and fruit (various combos of depending on what is in the fridge).

Ricotta spread on fruit toast is another good protein hit. Mix a bit of cinnamon and honey in with the ricotta. Very quick to do and eat whilst standing