Fall sports are in full swing and it’s time to start packing lunches again. Lunch is often a challenge for teen athletes for a number of reasons. Obtaining sufficient calories in a short time can be tough.Parents and youth can feel “stuck”, packing the same items week after week. In addition to packing a lunch, you also need to think about snacks that will be consumed in between classes and before practice. Classes and extracurricular activities are demanding, students may not even have enough time to eat lunch during the day.
Here are a few tips to get you started:
- Include the macronutrients and color
- Have the right tools
- Get creative!
Include Macronutrients and Color:
Creating a balanced lunch with essential nutrients is crucial to performance and recovery. Carbohydrates, proteins, and fats all have a role in performance and aid in helping you reach your potential on and off the field. Adding in color from fruits and vegetables are rich in vitamins and minerals that contribute to growth, development and energy production. As youth athletes, you are still in a stage of growth spurts; combine that with intense activity and it’s even more difficult to keep up with calorie needs. Here are a few of my favorite macronutrients and color options for lunches:
- Carbs: pretzels, crackers, pita bread, sliced bread, tortillas
- Protein: deli meat, hard boiled eggs, tuna packets, chicken salad
- Fats: nut butter, avocado, nuts, and seeds
- Color: carrot sticks, apple, cutie oranges, sliced bell peppers or baby peppers, cucumbers, and cherry tomatoes.
Download the Macronutrient handout for more tips!
Have the Right Tools:
When it comes to creating a performance lunch, you need the right tools to set you up for success. In this case, this includes a lunch bag, food containers, and an ice pack. I also like to have a notepad on the refrigerator to keep track of a grocery list. Make meal planning more organized with a weekly meal planning notepad. You can find these at TJ Maxx, Amazon or Etsy! Another idea is to have two lunch bags, one for lunch and one for afterschool. This will keep food items separate and designated for the school day and pre-workout. Glass or plastic food containers are helpful when making meals in bulk and portioning them out for each day. Silicone bags are lightweight and compact for snacks or to throw in a backpack or sports bag. And don’t forget about utensils! Always keep a reusable fork and spoon handy!
Get creative!
Lunch can be very repetitive and coming up with new ideas and flavors can be difficult. Where is the best place to find recipe inspiration? TikTok, Instagram, and Pinterest are great places to start. I have a few go-to food bloggers that I can always count on to find a good recipe. BudgetBytes is my favorite! Ask around to other parents and friends to see what they are packing their kids for lunch. Share your favorite lunch ideas in our private Facebook group! Another tip is to think outside the box. Maybe this includes breakfast for lunch such as breakfast sandwiches, bento boxes, vegetarian options, or convenience items. Not everything has to be made from scratch that takes hours to prepare. Combining precooked, microwave or frozen options with items that are homemade can increase your options and variety when it comes to packing lunches.
- Chicken salad wrap: Use a rotisserie chicken to make chicken salad, tortilla wrap, cucumbers, chips, apple and peanut butter
- Bento Box: grapes, string cheese, tuna pouch and crackers, yogurt, baby carrots
- Breakfast for lunch: berries, egg and cheese english muffin sandwich, trail mix packet
- PB&J and Banana sandwich, sliced peppers with Ranch dressing, cheese slices, fresh berries
- Burrito Bowl: recreate your favorite Chipotle bowl with microwave rice, frozen sliced peppers, ground taco meat, single serving guacamole, and shredded cheese
