Plant foods generally come packaged with fiber, which can help with fullness and satiety, as well as regular bowel movements. Last, plant foods are nutrient-rich. In addition to protein, they contain other nutrients, such as vitamin E , magnesium and B vitamins.

Add some of the following protein sources to meals and snacks. Not only will protein variety blossom, your athlete will amplify his or her nutrient consumption, as well.

From soy foods to seeds and nuts, there are many plant-based protein foods for the young athlete! Check out my book, Eat Like a Champion: Performance Nutrition for Your Young Athlete. Register for my online program: Eat Like a Champion Sports Nutrition Course for Young Athletes.

Read Fuel Up! Dinner Recipes for Young Athletes. Grab my FREE snack ideas for teens! Get the big picture and read The Young Athlete: Ultimate Guide to Nutrition.

Search for:. Member Login. Heat oil in a saute pan over medium heat. Add garlic and cook until fragrant about a minute. Toss in the tuna and saute for another minute. Simmer for about five minutes and fold in your cooked pasta.

The humble potato is really a dynamic hero, transforming itself into almost endless variations of satiating deliciousness. Although oft-vilified by waves of anti-carb diet frenzy, the potato is an easily digestible source of energy.

The potato boasts substantial servings of potassium, iron , magnesium, folate, and Vitamins C and B6, with a little fiber and protein to boot.

It is warm. It is filling. And it goes with everything. Pierce the potato several times with a fork. Place in a degree oven for 45 to 60 minutes or microwave for seven to 10 minutes, turning the potato halfway through cooking time. When a fork goes into the potato easily in the thickest part, it is done.

Cut open the potato and fluff up the interior with a fork, season, and mix in butter. Place a bed of arugula on a plate and top with chicken, feta, and hot sauce.

Serve on the side or on top of the potato. When the craving for take-out hits, remember that you can make this dish in less time than it takes for a delivery service to drop off an over-priced version of it. You can add whatever veggies you have on hand and can make it even simpler by using a store-bought stir fry sauce.

In that case, use a tablespoon less water in the sauce, as cauliflower and other veggies excrete excess liquid. Heat oil in a saute pan over medium high heat.

Add pork and onions. Stir fry until pork is browned and almost cooked though. Add rice, spinach, and sauce, tossing to coat. Make an empty spot in the center of the pan and pour in the egg. Scramble until cooked though and fold into the rest of the ingredients in the pan.

Top with sliced green onions and hot pepper flakes or a dash of sriracha if you like it spicy. If meatless is your jam , this Tuscan-inspired dish may be your new weeknight go-to.

It is simple to make multiple servings at once and save for lunch or dinner the next day. You can sub any greens for the chard; broccoli rabe is more time consuming to prepare, but is a complementary accompaniment.

Cannellini beans — or white beans — will turn to mush if you add them too early in the process, so be sure to gently fold them in at the end of preparation to preserve the texture and bite of this delicate, buttery legume. Pan fry the sausage links in ½ tablespoon of oil over medium heat until crisp and heated though.

Remove from the pan and set aside. Add the remaining oil and garlic to the pan and saute for 30 seconds. Add Swiss chard and saute for two to three minutes, adding a little water if necessary to soften the chard.

When the chard is cooked through, gently fold in the beans until just heated though. Slice the sausages and serve alongside the greens and beans. Macros, or macronutrients , are the most essential nutrients that the body needs in the largest amounts: protein, fats, and carbohydrates.

Your body also needs many other nutrients such as vitamins , minerals, and fiber. So it is important that when you are fulfilling your daily macro goals, you opt for foods that are rich in these micronutrients as well.

You can generally do this by focusing on whole, unprocessed, or minimally processed foods when possible. Some athletes might find that their body runs optimally, builds muscle, and maintains their desired fat ratio best when they allocate an equal split of 35 percent of their daily calories to protein and carbs, and the remaining 30 percent to fats.

Your macros may vary during different periods of your training cycle , as you age, or even as your priorities and goals shift. Tweaking your regular shopping list , staying well-stocked with essentials, and having these simple protein-centered recipes under your belt will open up a whole new world of weeknight culinary delights.

With each dish, you should spray your pan with cooking spray as needed if you avoid nonstick cookware, this step is crucial and season with salt and pepper to taste as you go.

You can easily substitute a different protein or whatever veggies you have on hand in a given recipe. Maybe you have ground turkey that you need to use up in your taco bowls instead of beef. If you are not a fan of tuna but want a tasty seafood dish, toss a frozen codfish filet into the arrabbiata sauce while it simmers.

Prefer beef fried rice? Use flank steak instead. Just remember to adjust your macros accordingly. Although the myth that one cannot efficiently utilize more than 30 grams of protein at a sitting has been largely debunked , it is still generally accepted that 25 to 30 grams is a good benchmark for a high-protein meal, assuming your goal is to consume the recommended 1.

If you build your meal around a protein source rather than starting with a starch, you are more likely to get the balance of macros that you seek. Keeping a freezer or fridge stocked with tofu, beans, or lean cuts of poultry, beef, pork, and seafood ensures that you always have an essential cornerstone of a meal at hand.

Boneless, skinless chicken breast, ground chicken or turkey breast, pork tenderloin, lean ground beef, eye of round or top sirloin steak, pork tenderloin, and tofu are all fantastic lean protein sources lend themselves well to a variety of preparations.

A well-stocked freezer and pantry make building a balanced meal around a protein a breeze.

They also should drink water afterward to restore fluid lost through sweat. Many sports drinks are available, but plain water is usually enough to keep kids hydrated. Kids should avoid sugary drinks and carbonated beverages that can upset the stomach.

Sports drinks can be a good choice for kids who do intense physical activity for more than 1 hour. Some school-age athletes face pressures involving nutrition and body weight. In some sports, it's common for kids to feel they need to increase or reduce their weight to reach peak performance.

In sports that emphasize weight or appearance, such as wrestling , swimming, dance, or gymnastics, kids may feel pressure to lose weight. Because athletic kids need extra fuel, it's usually not a good idea for them to diet. Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poor concentration.

When kids try to increase their weight too fast for sports where size matters, such as football or hockey , their performance may also suffer. When a person overeats, the food the body can't use right away gets stored as fat.

As a result, kids who overeat may gain weight, not muscle. If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you're concerned about your child's eating habits, talk to your doctor.

The doctor can work with you or refer you to a dietitian to develop a healthy eating plan for your young athlete. Kids need to eat well on game days. The meal itself should not be very different from what they've eaten throughout training. Athletes can choose healthy foods they believe enhance their performance and don't cause any problems like stomach upset.

Athletes need to eat the right amount and mix of foods to support their higher level of activity. But that mix might not be too different from a normal healthy diet.

Eating for sports should be another part of healthy eating for life. All the ingredients for this easy beef stir-fry recipe are cooked in one wok or skillet , so not only is the meal-prep fast for this healthy dinner, but the cleanup is also quick.

Look for Lee Kum Kee Premium oyster-flavored sauce in the Asian foods aisle of your grocery store. It has the most concentrated oyster flavor. Garlicky shrimp are served on top of buttery, cilantro-flecked spaghetti squash in this quick, healthy dinner recipe inspired by shrimp scampi.

Pair with a side of sautéed greens, such as kale, collards or spinach. This healthy fish recipe makes a tasty and easy weeknight meal. Serve with wild rice or roasted potatoes. These seared pork chops are topped with a rich and creamy mushroom sauce that gets flavored with fresh herbs.

This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.

A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini with angel hair pasta. Here's an easy chicken recipe you'll definitely want to add to your dinner repertoire.

A quick marinade tenderizes the chicken and infuses flavor into this healthy version of a take-out favorite. Adding a little oil to finish the marinade coats the chicken and helps keep it from sticking to the pan.

Balsamic onions and raisins add a burst of sweet and savory flavor to pan-seared pork chops. Round out this healthy dinner recipe with sweet potatoes and green beans. This oven-ready recipe is snap to prep.

Salmon fillets and cherry tomatoes roast side by side on one pan, then are drizzled with balsamic glaze to pull it all together. Classic garlicky shrimp scampi gets a low-carb makeover in this easy dinner recipe.

Zucchini noodles, also known as "zoodles," are a healthier alternative to traditional pasta—they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Make sure you salt and drain the zoodles, otherwise, your final dish will be soupy and the flavor will be diluted.

Instead of having a greasy, battered coating, the tofu "steaks" in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce.

This Italian classic will please even those who are tofu-phobic. This saucy one-skillet chicken dish is full of tomatoes, spinach, olives and capers.

Try Kalamata olives in place of the green Castelvetranos or a combination of both. Serve over whole-wheat egg noodles with a mixed green salad on the side.

An easy guideline to follow is to eat a meal or snack every hours. Each ounce of meat equals about 7 grams of protein so a ounce chicken breast will have ounces of protein. Although these are helpful guidelines, these ranges are not intended for every athlete.

Combining protein with carbohydrate enhances protein uptake into the muscle while also restoring your gas tank i. Focus on a or Carbohydrate to Protein ratio post exercise. As a general guideline, a food first approach is always best. If you have access to a fresh cooked meal postworkout, this is optimal.

Some examples would include. The options mentioned above are examples and do not reflect the calorie needs of every type of athlete. Calorie needs will differ by sport and activity as well as height, weight, and body weight goals of athletes.

Animal products such as milk, yogurt, eggs, fish, meat and poultry are excellent sources of protein. They are efficiently absorbed and utilized by the body. If your athlete is vegetarian or not big on animal sources of protein, you have plant foods to fill in the gaps. Plant foods generally come packaged with fiber, which can help with fullness and satiety, as well as regular bowel movements.

Last, plant foods are nutrient-rich. In addition to protein, they contain other nutrients, such as vitamin E , magnesium and B vitamins.

Add some of the following protein sources to meals and snacks. Not only will protein variety blossom, your athlete will amplify his or her nutrient consumption, as well.

From soy foods to seeds and nuts, there are many plant-based protein foods for the young athlete! Sushi nori sheets are filled with brown rice and seasoned canned salmon for a briny meal.

Nutrition per serving: About cal, 12 g fat 2 g sat , 63 mg chol, mg sodium, 18 g carb, 2 g fiber, 3. With 10 g of carbohydrates and 10 g of protein in each, these make for a tasty breakfast. You can individually wrap each and freeze to enjoy at a later date.

Nutrition per muffin: cal, 10 g pro, 10 g carb, 4 g fiber, 2 g sugars 0 g added sugars , 10 g fat 3. Nutrition per serving: cal, 40 g pro, 15 g carb, 7 g fiber, 7 g sugars 0 g added sugars , 17 g fat 5 g sat fat , mg chol, mg sodium.

Slice, bake, eat. Nutrition per serving: cal, 16 g pro, 10 g carb, 2 g fiber, 6 g sugars 0 added sugars , 13 g fat 0. Pescatarians can reach their protein goals too. Halibut, cabbage, and coconut flakes fill jicama wraps in this take on tacos, with 25 g of protein and 17 g of carbohydrates, these.

Nutrition per serving : About cal, Just three minutes of cook time for 40 g of protein? Believe it. Start with sushi-grade tuna, which pairs perfectly with creamy mashed cauliflower and crunchy leafy greens.

If you want to baby-step your way into a lower-carb lifestyle, try this cauliflower and potato mash as the base for this high-protein recipe instead. Nutrition per serving: cal, 40 g pro, 12 g carb, 6 g fiber, 4 g sugars 0 g added sugars , 8 g fat 1.

This Chinese-inspired dish has just 18 g of carbs with a solid 34 g of protein. Plus, it packs tons of veggies: peppers, carrots, onion, garlic, scallions, peas, and cauliflower. Nutrition per serving: cal, 34 g pro, 18 g carb, 6 g fiber, 6 g sugars 0 g added sugars , 13 g fat 2.

This healthy lunch has 29 g of protein, crunchy butter lettuce, juice grape tomatoes, and melty sharp cheddar that your taste buds will adore. Red pepper gives it a kick without overpowering the meal. Nutrition per serving: cal, 29 g pro, 22 g carb, 5 g fiber, 6 g sugars 0 g added sugars , 17 g fat 5.

Add almonds for crunch, avocado for healthy fat, tomatoes for a juicy dose of vitamins, and your favorite greens to up the fiber for a quick and satisfying dinner.

Nutrition per serving: cal, 27 g pro, 11 g carb, 5 g fiber, 3 g sugars 0 g added sugars , 22 g fat 2. Serve up this hearty seafood stew with crusty bread for the ultimate party pleaser. Fresh herbs like basil and parsley bring a bed of mussels to life along with vibrant tomatoes and white wine for crazy delicious flavor, protein, and just a few carbs.

Nutrition per serving: cal, 25 g pro, 15 g carb, 2 g fiber, 3. This one-pan wonder will have dinner on the table in no time with just a few simple ingredients. Nutrition per serving: cal, 27 g pro, g carb, g fiber, g sugars g added sugars , g fat g sat fat , mg chol, mg sodium Get the recipe ».

It's hard to believe this decadent dish from A Saucy Kitchen is vegan— and high in protein. The secret is the chickpea pasta, which is having a moment right now.

Try a brand like Banza; buy it here. Almond milk, tomato paste, and vegan parmesan bring the creamy sauce together. This one-pan meal from Primavera Kitchen pairs ground beef with onions, bell pepper, zucchini, and asparagus. It's filling enough to eat on its own; you can also pair it with whole-grain pasta or cauliflower rice.

Created by Health Starts In The Kitchen , this decadent lasagna gets its protein from hot Italian sausage, ricotta, and mozzarella cheese. It cuts back on the carbs by subbing lasagna noodles for ribbons of zucchini, so it's filling without being absurdly heavy.

Mushrooms give the dish an extra boost of vegetables. This recipe from The Fitchen is made with tomatoes, spinach, and avocado, and it only takes 15 minutes to whip up. While it's technically a breakfast dish, this scramble doubles a quick dinner option whether you're a vegetarian, vegan, or a meatless Monday devotee, or even none of those things.

This recipe from Macheesmo advocates for keeping the salmon simple: basically, salt, pepper, and a little olive oil are all you need. Add flavorful mix-ins to the lentils, such as onion, celery, carrot, and capers. And crab—jumbo lump—which is loaded with protein. Not to mention a whole sea's worth of deliciousness.

The recipe? Click here. This dish from Pinch Of Yum is a Tex-Mex feast. Ground turkey, black beans, Monterey Jack cheese, and bacon bits make it a protein-packed dinner option. Alexa is a Denver-based contributor who covers all things lifestyle, wellness, travel, home, and beauty. When she's not writing, you can find her sweating it out at boxing or Pilates, planning her next travel adventure, or drinking red wine.

Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider. com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary.

Learn more at VeganWhenSober. The 10 Healthiest Yogurt Brands. What If Processed Food Was Actually Good for You? Want to Put on Lean Muscle?

Try These Supplements. Chef David Shim Feeds His Fitness With Galbi. Should You Take Zinc and Magnesium Together? Here's Exactly How Much Protein You Need. The Best Ways to Cut Sneaky, Empty Calories.

Get after it. Aside from the chewy couscous or quinoa if you prefer it , this is a no-cook recipe, so it's ideal for scorching end-of-summer days when you don't want to turn on your oven. But even in cooler weather, this salad from Hurry The Food Up is an easy, colorful way to get in some vegetarian protein.

It also makes for a great meal-prep lunch that you don't have to heat up. This fast fish dish loads up on protein, features a scattering of heart-healthy nuts, and tastes really good with boiled potatoes and a simple salad.

Check out how to make it here. This recipe from The Castaway Kitchen combines both bacon and sausage in one dinner. The Brussels sprouts brings some green to your plate, along with the anti-inflammatory power of turmeric. These Sloppy Joes call for ground turkey instead of ground beef, making it a lighter version of one of the manliest comfort foods around.

This version from The Iron You also sneaks in some vegetables by adding mushrooms and onions to the mix. Adjust the spices to your liking, and turn it up a notch with extra chili powder.

Move over, Taco Tuesday: Fajita Friday is here with this simple recipe from The Lean Green Bean. Shrimp and black beans bring the protein, and you can top 'em off with your-go to fajita fixings like guac and salsa.

Serve over brown rice or wrapped up in a soft tortilla. It's hard to believe this decadent dish from A Saucy Kitchen is vegan— and high in protein.

The secret is the chickpea pasta, which is having a moment right now. Try a brand like Banza; buy it here. Almond milk, tomato paste, and vegan parmesan bring the creamy sauce together. This one-pan meal from Primavera Kitchen pairs ground beef with onions, bell pepper, zucchini, and asparagus.

It's filling enough to eat on its own; you can also pair it with whole-grain pasta or cauliflower rice. Created by Health Starts In The Kitchen , this decadent lasagna gets its protein from hot Italian sausage, ricotta, and mozzarella cheese.

It cuts back on the carbs by subbing lasagna noodles for ribbons of zucchini, so it's filling without being absurdly heavy.

Mushrooms give the dish an extra boost of vegetables. This recipe from The Fitchen is made with tomatoes, spinach, and avocado, and it only takes 15 minutes to whip up. While it's technically a breakfast dish, this scramble doubles a quick dinner option whether you're a vegetarian, vegan, or a meatless Monday devotee, or even none of those things.

This recipe from Macheesmo advocates for keeping the salmon simple: basically, salt, pepper, and a little olive oil are all you need.

Add flavorful mix-ins to the lentils, such as onion, celery, carrot, and capers. And crab—jumbo lump—which is loaded with protein. Not to mention a whole sea's worth of deliciousness. The recipe? Click here. This dish from Pinch Of Yum is a Tex-Mex feast. Ground turkey, black beans, Monterey Jack cheese, and bacon bits make it a protein-packed dinner option.

Alexa is a Denver-based contributor who covers all things lifestyle, wellness, travel, home, and beauty. When she's not writing, you can find her sweating it out at boxing or Pilates, planning her next travel adventure, or drinking red wine.

Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider. com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober. The 10 Healthiest Yogurt Brands.

What If Processed Food Was Actually Good for You? Want to Put on Lean Muscle? Try These Supplements. Chef David Shim Feeds His Fitness With Galbi. Should You Take Zinc and Magnesium Together?

Here's Exactly How Much Protein You Need. The Best Ways to Cut Sneaky, Empty Calories. What a Dietitian Thinks of the Viral VShred Diet.

Editor-Approved Creatine Supplements for Gains. What Is Dr. Nutrition per serving: cal, 16 g pro, 10 g carb, 2 g fiber, 6 g sugars 0 added sugars , 13 g fat 0. Pescatarians can reach their protein goals too.

Halibut, cabbage, and coconut flakes fill jicama wraps in this take on tacos, with 25 g of protein and 17 g of carbohydrates, these. Nutrition per serving : About cal, Just three minutes of cook time for 40 g of protein?

Believe it. Start with sushi-grade tuna, which pairs perfectly with creamy mashed cauliflower and crunchy leafy greens. If you want to baby-step your way into a lower-carb lifestyle, try this cauliflower and potato mash as the base for this high-protein recipe instead.

Nutrition per serving: cal, 40 g pro, 12 g carb, 6 g fiber, 4 g sugars 0 g added sugars , 8 g fat 1. This Chinese-inspired dish has just 18 g of carbs with a solid 34 g of protein. Plus, it packs tons of veggies: peppers, carrots, onion, garlic, scallions, peas, and cauliflower.

Nutrition per serving: cal, 34 g pro, 18 g carb, 6 g fiber, 6 g sugars 0 g added sugars , 13 g fat 2. This healthy lunch has 29 g of protein, crunchy butter lettuce, juice grape tomatoes, and melty sharp cheddar that your taste buds will adore.

Red pepper gives it a kick without overpowering the meal. Nutrition per serving: cal, 29 g pro, 22 g carb, 5 g fiber, 6 g sugars 0 g added sugars , 17 g fat 5. Add almonds for crunch, avocado for healthy fat, tomatoes for a juicy dose of vitamins, and your favorite greens to up the fiber for a quick and satisfying dinner.

Nutrition per serving: cal, 27 g pro, 11 g carb, 5 g fiber, 3 g sugars 0 g added sugars , 22 g fat 2. Serve up this hearty seafood stew with crusty bread for the ultimate party pleaser.

Fresh herbs like basil and parsley bring a bed of mussels to life along with vibrant tomatoes and white wine for crazy delicious flavor, protein, and just a few carbs. Nutrition per serving: cal, 25 g pro, 15 g carb, 2 g fiber, 3. This one-pan wonder will have dinner on the table in no time with just a few simple ingredients.

Nutrition per serving: cal, 27 g pro, g carb, g fiber, g sugars g added sugars , g fat g sat fat , mg chol, mg sodium Get the recipe ».

Want a delicious meal without having to turn on the oven? These summer rolls fit the bill, and they boast 13 g of protein and 12 g of carbohydrates. Featuring passionfruit, shrimp, cilantro, mint, avocado, and shrimp, they are a great choice. Nutrition per serving: About cal, 4.

This incredibly straightforward dinner comes together in minutes and uses fresh herbs and tomato to bring brightness to cheese-covered shrimp and crispy torn bread crumbs. Nutrition per serving: cal, 33 g pro, 23 g carb, 2 g fiber, 3 g sugars 0 g added sugars , Zest up your weeknight chicken cutlet with a limey, coconutty, and savory side of slaw.

This dinner will be on the table in just 20 minutes and packs a ton of flavor and protein with very few carbs. Nutrition per serving: cal, 31 g pro, 11 g carb, 3 g fiber, 5. We like frittatas so much, that we added them twice to this list of high-protein, low-carb meals.

This iteration features artichokes and spinach for a briney taste. It comes together in just 40 minutes and yields eight servings, with calorie per serving. It boasts 11 g of protein and 7 g of carbohydrates—so go ahead and have two slices. Nutrition per serving: About cal, Add even more protein to your day with this gluten-free twist on bagels and lox featuring almond and buckwheat flours, sunflower seeds, smoked salmon, and cottage cheese.

A whopping 27 g of protein, 34 g of carbohydrates, and 7 g of fiber make this a nutritious meal. Nutrition per serving : cal, 27 g pro, 34 g carb, 7 g fiber, 4. Balance your macros. On a 2,calorie diet, this will look like g of carbohydrates, 67 g of fat, and g of protein per day.

As Harris-Pincus mentioned, we can only use around 25 to 30 g of protein per meal to maximize muscle growth and repair, so stick to this number. Focus on fiber. Seek out meals that have at least half of the total carbs from fiber, when possible, Harris-Pincus says.