Good news—research shows that kids who cook at home are more likely to eat more fruits and vegetables.
While getting in the kitchen and cooking healthy meals after practice might seem daunting and unreasonable, it doesn’t have to be hard with these quick and easy meals that will provide your young athlete with plenty of carbohydrates to refill glycogen stores, protein to promote rebuilding and recovery, and healthy fats that are essential to an athlete’s development—plus plenty of fiber and micronutrients to round out a healthy diet.
Breakfast for Dinner: Super Quick Scramble
It’s hard to beat brinner—breakfast for dinner—for an easy, quick meal after practice. A single-pan scramble is also a simple way to ensure that your athlete is getting carbohydrates, protein, healthy fats, and plenty of vegetables for fiber and micronutrients in a delicious plate that takes minutes to prepare. With seven grams of protein per egg and the opportunity to mix up the vegetables in this scramble, as well as the toppings, you can tailor this to your athlete’s preferences. Big practice? Add an extra egg or chop up some sliced turkey or chicken lunch meat to add extra protein. You can also toss in another potato or add a side of whole grain toast.
2 small yellow potatoes
Vegetables: spinach, tomatoes, peppers, onions, broccoli (whatever is in the fridge or freezer, this is a great recipe to use leftovers!)
Optional toppings: cheddar cheese, salsa, avocado slices, hot sauce
Heat skillet on medium heat, add olive oil
Scrub potatoes, then chop or grate into pan and cover
Allow potatoes to cook while chopping vegetables
Add vegetables to pan once potatoes begin to soften, stir occasionally
Crack eggs over potatoes and vegetables once vegetables have begun to wilt or soften
Allow eggs to fully cook before scooping onto a place and serving with whatever toppings your athlete prefers
(Love breakfast? Get more easy breakfast ideas right here.)