Student Athlete Meal Plans

An easy and nutritious, performance-optimizing plan that requires minimal ingredients, cooking equipment, and time.

Nutrition is an important part of sports performance for young athletes and promotes optimal growth and development. Adequate energy, macronutrient distribution, micronutrients, and fluids are essential to fuel physical activity and sports participation.

Although there are many vitamins and minerals required for good health, particular attention should be devoted to ensuring that athletes consume proper amounts of calcium and iron. The meals in this program consist of wraps, sandwiches, smoothies, simple pasta dishes, and snack boxes to help students prep on the go while also meeting their nutrition needs.

SOYFREE and SUGARFREE

 #1 Meal Plan

Breakfast - Strawberry & Peanut Butter Smoothie, Eggs & Sauerkraut, Blueberry Coconut Chia Pudding, Egg Bhurji, Salted Peanut Butter & Chocolate Smoothie, Greek Egg & Veggie Bowl, Palak Paratha

Lunch - Creamy Carrot & Cumin Pasta, Roasted Vegetable Sandwich, Egg & Arugula Wrap, Classic Veggie Burger, Creamy Red Bean Orzo, Roasted Chicken & Sweet Potato with Spinach, Sun Dried Tomato & Salmon Pasta.

Dinner - Dominican Chicken Stew, Broccoli & Quinoa Salad, One Pan Chickpea Fajitas, Red Beans, Sausage & Rice, One Pot Spinach & Artichoke Pasta, Sheet Pan Pizza, Arayes.

#2 Meal Plan

Breakfast - Pineapple Kiwi Smoothie, Whipped Ricotta & Avocado Toast, Mediterranean Breakfast Bowl, Cucumber, Mango & Banana Smoothie, Avocado Toast with Hard boiled Eggs & Strawberries, Grilled Peanut Butter & Banana Sandwich, Green Shakshuka

Lunch - Lemony Dill Veggie Sandwich, Tomato & Feta Couscous Salad, Shrimp Ceviche, Chicken Salad Wrap, Thai Chicken Peanut Salad, Chicken & Asparagus Pesto Pasta, One Pan Streak & Eggs.

Dinner - One Pan Meatloaf, Potatoes & Green Beans, Galinhada, Nicoise Salad, Grilled Scallops & Asparagus on Greens, Zucchini Pesto Tortellini, Cajun Turkey Meatballs, Chickpea & Cranberry Rice.

Adding Snacks

If you would like to add snacks to your weekly menu we have two plans easy to follow Snack Meal Plans you can choose from.

Snacks #1 - Dried Figs & Goat Cheese, Whipped Ricotta & Avocado Toast, Chocolate Tahini Puffed Quinoa Bars, Fruit Chaat, Spanakopita Triangles, Mediterranean Hummus Toast, Turmeric Ginger Coconut Jelly, Baked Bannock, Mini No Bake Lemon coconut Tarts, Zucchini & Ham Flatbread Pizza, Avocado Beef Quesadilla, Pesto Eggs & Toast, Egg & cheese Quesadillas, Vegan Oat Bran Carrot Muffins.

Snacks #2 - Portobello Mushrooms Florentine, Sardine Toast with tomato & Onion, Cinnamon Orange Grain-Free Granola, Peaches & Cream Cauliflower Porridge, Tuna & Capers Wrap, Dried Figs & Walnuts, Apricot Cheddar Bites, Sauerkraut & Turkey Bacon Avocado Toast, Carrot & Beet Salsa with Plantain Chips (Banana), Chocolate Strawberry Chia Pudding, Mushroom & Herb Egg Muffins, Classic Grilled ?cheese Sandwich, Zucchini Pizza Bites, Keto Mini Quick Bread.