Amy Stephens

MS, RDN, CSSD, CEDS

Licensed dietitian

specializing in sports nutrition

and eating disorders

Fuel up: Power-Packed Meal Ideas for Athletes

  • By Amy Stephens RDN CSSD
    Sports Nutritionist NYC

My favorite meals for athletes! Refuel your energy with this list of delicious meals.

 

 

Sample meal ideas

Breakfast

Whole grain or sourdough toast topped with:

  • Cottage or ricotta cheese and sliced tomato

  • Yogurt, granola, peanut butter and fruit

  • Mashed avocado, olive oil, salt, crushed pepper

  • Mashed avocado, strawberries, coconut flakes, maple syrup

  • Nut butter and fruit (banana and peanut butter)

Whole grain waffles with syrup and sliced fruit – Easy Whole Wheat Waffles Recipe | Kiersten Hickman

Granola with milk and fruit

Greek yogurt and fruit, topped with granola

Breakfast burrito with sautéed spinach, scrambled eggs, and cheese- Five Minute Breakfast Burrito

Oatmeal topped with nut butter and fruit- How to Make Oatmeal – Love and Lemons

Overnight oats topped with fruit and cinnamon- Easy Overnight Oats Recipe with Yogurt

Lunch

Quesadilla with red peppers, rice, beans and cheese- 10-Minute Quesadillas

Sandwich on sliced bread, pita or wrap with protein such as hummus, sliced turkey or chicken with lettuce/tomato and fruit

Rice bowl with chicken and vegetables- Chicken and Roasted Vegetable Rice Bowl

Pasta salad with tomato, cucumber, chickpeas, and feta- Easy Pasta Salad – Love and Lemons

Baked potato, grilled chicken, steamed broccoli

Salad with protein (chicken/tofu) and starch (beans, quinoa or sweet potato), avocado and dressing- 51 Best Salad Recipes – Love and Lemons

Vegetable or chicken burrito with rice, beans, and spinach- Burrito Bowl – Love and Lemons

Quinoa salad with vegetables and beans – Easy & Healthy Quinoa Vegetable Salad

Homemade pizza on pita or toast with sauce and mozzarella cheese

Three bean salad made with string beans, white beans and garbanzo beans- Three Bean Salad – Love and Lemons

Grilled vegetable sandwich with pesto and mozzarella- Grilled Vegetable Burrata Sandwich with Lemon Thyme Honey Mustard.

Dinner

Burrito made with rice, beans, sauteed spinach, guacamole, and salsa- Healthier Burritos

Pasta with mixed vegetables and turkey meatballs- Turkey Meatballs With Sauteed Kale And Pesto Pasta

Sheet pam Salmon with roasted veggies and potatoes- Sheet Pan Salmon and Asparagus with Potatoes

Teriyaki rice bowl with sautéed veggies and chicken, tofu or salmon- Easy Teriyaki Bowl (30-Minute Recipe!)

Soups:

Stuffed potato with broccoli, cheese and plain yogurt- Twice-Baked Potatoes with Broccoli and Cheddar (Family Approved) –

Vegetable or chicken curry over rice- Easy Vegetable CurryOR Easy Chicken Curry {Quick & Healthy}

Grilled fish with baked potatoes and veggies- Oven Baked Fish and Vegetables

Homemade vegetable pizza (made with pita)- Veggie Pita Bread Pizza

Homemade burger (turkey, lean beef, chicken) on a whole grain roll, and served with a salad- Healthy & Easy Turkey Burgers (with added veggies)

Baked tofu, soba noodles and vegetables- Sesame Soba Noodles with Roasted Veggies & Baked Tofu

Snack ideas

Cheese and crackers

Greek yogurt with fruit

Toast with peanut butter

Vegetables and hummus

Avocado toast – Avocado Toast (Plus Tips & Variations)

Fruit smoothie

Raisin toast with ricotta

Cottage cheese with blueberries

Sliced turkey and fruit

Small handful nuts and a piece of fruit

Homemade energy bites – ENERGY BARS AND BITES​

 

Dessert

Yogurt parfait, fruit, honey

Chocolate chia pudding –

Dark chocolate

Yogurt with chocolate chips

Mixed berries (strawberries, blueberries, rasperries)

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