7 Quick and Healthy Meals to Fuel Sports Active Youths

Your young athlete needs nutritious food to keep them fueled for the physical demands of their active lifestyle. Unfortunately, it’s not always easy for parents to cook meals that you would typically find on an elite athlete’s daily menu.  However, some of the healthiest meals are easy to prepare.

The key is to plan your meals and keep your fridge and pantry stocked with the right ingredients. Here are seven nutritious yet quick meals and snacks to give your kid the energy they need:


Eggs are rich in vitamins and minerals that promote muscle growth. Omelets are a great way to get your kid to eat vegetables. Scramble two eggs and mix in finely chopped peppers, onions, spinach, and mushrooms. Sprinkle cheese on top.


Athletes need fiber and oatmeal is an excellent source. Unfortunately, getting your kid to eat oatmeal isn’t that easy as many find it bland. A great way to make oatmeal more attractive is by adding fresh fruits, honey, chocolate chips, or even marshmallows. Oatmeal is excellent with fresh strawberries, peaches, blueberries, and sliced bananas.

Grilled Salmon

Salmon is considered a super food for athletes. Studies have shown how eating fish regularly can help prevent heart attacks later in life. Salmon is high in heart-healthy omega-3 polyunsaturated fat. Salmon is incredibly easy to grill or cook, and it tastes great with brown rice and vegetables.

Peanut butter and Apple

Peanut butter spread on apple slices is quick and easy. Peanut butter is an excellent source of protein, and it’s rich in heart-healthy fats. So it is delicious and nutritious. It tastes great with apples.

Whole Wheat Pasta with Tomato Sauce

For the health of your family, make it a habit of ditching white pasta and opting for whole-wheat pasta instead. Whole wheat pasta is higher in iron and contains more fiber and vitamins than regular pasta.

Top the whole-wheat pasta with fresh tomato sauce. Tomatoes are an excellent source of beta-carotene, and vitamin C. Tomatoes are incredibly rich in lycopene and antioxidants. Your kid will love tomato sauce with Italian sausage, bacon cubes, or meatballs.

Turkey Burger

Turkey meat is lean and is full of vitamins and minerals. It is an excellent source of protein which your young athlete needs. It’s also much healthier than all-beef burgers. Encourage your kids to top it with cheese, crisp lettuce, and tomatoes.

Burrito Bowl

Burrito bowls may seem complicated to make as they involve so many ingredients. However, it’s not complicated to put together at all. All you need to cook are brown rice and shredded chicken breasts. Add that to fresh chopped cilantro, black beans, mashed avocado, salsa, and Greek yogurt, and you’ve got a healthy but delicious burrito bowl your kid will love.

Ensuring your athlete is adequately fueled for the demands of sports is preparation. Know your child’s schedule and plan meals around their schedule. Be sure they eat healthy snacks to keep them from giving into cravings like junk food and sugary sweets.