When I get home from practice I have a lot of homework to do so I don’t have time to eat dinner…”
“I often wake up so late I have no time to eat breakfast in the morning and have nothing to grab on the go….”
Does this sound like you?
With the Back to School season in full swing now, gymnasts are back into their rigorous and busy schedules trying to juggle school, homework, practice and a social life. In the whirlwind of such a packed schedule, nutrition often takes a backseat.
However, for gymnasts striving for excellence both at school and in the gym, meal prep, batch cooking, and multi-use recipes are going to come in handy and be a big time saver.
Meal prepping is an easy way to plan ahead. If it works for your family, it might mean cooking a full meal ahead of time that you can just reheat and eat; but it does not have to! Meal planning really can just be taking steps to prepare some foods or cook some staple items ahead of time to make things a little easier on those busy weeknights.
Using these techniques is a good strategy that can help gymnasts fuel their bodies effectively without compromising on nutrition (or relying on takeout or fast food). By utilizing meal prep strategies and batch cooking, gymnasts can not only ensure that they have access to balanced meals but also save significant amounts of time in their busy schedules.
Meal Prep and Planning
Meal prep involves planning and preparing meals in advance, ensuring that gymnasts have access to nutritious and balanced options throughout the week. If it works for your family, it might mean cooking a full meal ahead of time that you can just reheat and eat; but it does not have to! Meal planning can simply be prepping certain foods or cooking staple items ahead of time to simplify busy weeknights. By have some staple pre-prepared options, it also ensures gymnasts are not having the same meals on repeat!
Instead of scrambling to whip up a meal after a long day of school and practice, gymnasts can simply reach for a pre-prepared, nutritious meal, saving time and energy after a long day. This practice not only saves time but also helps in making healthier choices by having ready-to-eat meals. This can also help out with those busy mornings by preparing and packing leftovers for lunch the next day at school, saving valuable time during the hectic mornings.
Batch Cooking
Batch cooking is a meal prep strategy where larger quantities of food are cooked at once and then portioned out for multiple meals. This method not only saves time but also allows gymnasts to have a variety of meals prepared in advance, ready to be reheated and enjoyed when time is limited.
Multi-use Recipes
Multi-use recipes are versatile dishes that can be repurposed in different ways, providing flexibility and variety in meal planning. By preparing different components that can be used in various dishes, gymnasts can speed up their cooking process and ensure that they have versatile yet nutritious options available for each meal.
By incorporating meal prep, batch cooking, and multi-use recipes into their routine, time is no longer a limiting factor in weather or not a gymnast is able to fuel or not! Gymnasts are able to fuel their bodies efficiently and stay on top of their game both in and out of the gym without having to worry about what to eat and cooking everything from scratch throughout the week.
Recipes for Back To School Season
Prep-able High Protein Breakfast Bagels
Looking for something that is going to keep you full and satisfying? These breakfast bagels are packed with protein and micronutrients and are the perfect make ahead breakfast easy to grab on the go!
Recipe Makes: 4 bagels
Ingredients:
6 eggs
4 bagels (I like Dave's Killer Plain Awesome bagels for added protein)
Handful of spinach/kale
½ bell pepper
½ red onion
Handful of mushrooms
¼ cup cherry tomatoes
¼ cup of cheese of choice
4 slices of deli meat (chicken, turkey, ham, etc.)
1 avocado
1 tsp salt
Several turns of freshly ground pepper
½ tsp ground turmeric
Directions:
Preheat oven to 375F
Chop all the vegetables into smaller chunks
Add all the chopped vegetables, spinach/kale and 6 eggs into a large bowl and mix well
Add in the cheese, season with salt, pepper and tumeric and mix again
Pour the mixture into a large baking dish and bake for 20-25 minutes until the egg is cooked
While the egg mixture is baking, toast the bagels and spread half an avocado on each bagel
Add a slice of deli meat to the bottom half of the bagel
Once the egg mixture is cooked, divide the dish into 4 and top each bagel with one of the egg and vegetable slice
Cut into half if desired and wrap in tin foil - store in the fridge and can be eaten cold or pop into the airfryer or toaster oven for 2-3 minutes to warm them up before eating
Lemon Blueberry Oat Breakfast Muffins
Prefer a sweet breakfast in the morning? These muffins are a perfect option with lots of protein and fiber to keep you full and balanced at school! They will hold for 7 days in the fridge and are freezer friendly!
Ingredients:
1 muffin tray
1C full fat cottage cheese
1/4C maple syrup or honey
1/4C milk
1/2C ground almonds
1 tsp baking powder
1 tsp baking soda
1 1/2C oats
3/4C whole wheat flour
2 large eggs
1/2 C blueberries
Zest and juice of one lemon
Directions:
Preheat oven to 350F
Blend cottage cheese and maple syrup together until it becomes a smooth consistency
In a large bowl, combine the ground almonds, flour, oats, lemon zest, baking powder, bicarbonate and pinch of salt and mix
Add in the wet ingredients - cottage cheese blend, eggs, juice of 1 lemon and milk
Fold the mixture until combined but don’t overmix
Fold in the fresh blueberries
Divide the mixture between 12 muffin trays
Bake the muffins for 30 minutes until risen and golden brown
Once baked, cool for 15 minutes and drizzle with extra maple syrup or honey if desired, and serve with a dollop of yogurt and fresh berries
If having on the go - warm them up in the microwave and store in an airtight container
Recipe Inspired by Emily English Nutrition
Turkey and Vegetable Teriyaki Udon Stir Fry
This stir fry dish is perfect to have straight from the fridge or heated up in the microwave. It’s the perfect batch cook recipe to have for lunches throughout the week!
Makes 4 Meals
Ingredients:
28oz udon noodle packets
1 lb mixed stir fry vegetables (fresh or frozen)
1 lb ground turkey/chicken
3 tbsp teriyaki sauce
2 tbsp soy sauce
Salt/pepper
Directions:
Heat a large pan on medium heat and pour in cooking oil of choice
Add the meat, seasoning with salt and pepper and cook thoroughly then set aside
In the same pan, add a bit more oil if needed and sauté to soften the veggies
Once they are almost cooked, add in the udon noodle packets and a splash of water to loosen the udon
When the udon is cooked, add back the turkey, teriyaki sauce and soy sauce
Once combined, divide into 4 portions and serve
Optional: sprinkle green onions and sesame seeds
Multi-use Taco Filling
A versatile taco filling can be a game-changer for busy gymnasts, offering endless possibilities to diversify their meals. By preparing a flavorful taco filling in bulk, gymnasts can effortlessly transform it into various dishes like taco bowls, burritos, wraps, and even sandwich fillings throughout the week.
Makes 4 Servings
Ingredients:
1 tbsp chili powder
1 tsp ground cumin
1 tsp sea salt and ground black pepper
½ tsp ground paprika
¼ tsp garlic powder
¼ teaspoon onion powder
¼ teaspoon dried oregano
1 lb ground beef/turkey (or cooked lentils for a vegetarian version)
1 red bell pepper
1 yellow bell pepper
1 large red onion
Directions:
Combine all the taco seasonings in a bowl and mix well
Slice the onion, red and yellow bell peppers
In a large skillet over medium high heat, cook the peppers and onions until they are soft, season with salt and pepper. Remove from pan, set aside.
Add ground turkey to hot skillet, season with taco seasoning, and cook until the meat has browned and cooked through
Add back in the cooked onions and bell peppers and divide filling mixture into 4 portions
Use This Recipe Multiple Ways:
Burrito bowls: Add taco filling to a bed of rice, add any desired vegetables: a scoop of black beans, corn, salsa, cheddar cheese, avocado and lettuce
Tacos: Warm up 3-4 mini taco shells, add a spoon full of meat filling to each taco and top with lettuce, guacamole, cheese, diced tomatoes, beans and salsa
Burrito: Add the meat filling, cheese, lettuce and avocado to the middle of the wrap and fold tightly. Heat the wrapped burrito on a heated pan before serving
Sandwich: Toast two slices of bread, layer with with a slice of lettuce and cheese before adding the taco meat and slice into two
Taco Salad: Start with a bowl of greens. Top with the taco filling, cheese, salsa, corn, beans, avocado, and a cilantro lime dressing
Sheet Pan Greek Lemon Chicken and Vegetables with Fresh Tzatziki
This dinner recipe is super easy for planning ahead as everything can be made in a single sheet plan. Simply mix and match the vegetables to keep things varied and you’ve got a balanced yet delicious meal!
Ingredients:
1 1/2 pounds of chicken breast cut into bite size chunks
1 yellow bell pepper thinly sliced
1 red bell pepper thinly sliced
1 large red onion thinly sliced
1 large zucchini sliced
1 head of broccoli cut up
1 1/2 tbsp of extra virgin olive oil
1 tsp of kosher salt
Several turns of freshly ground pepper
2 tsp of chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp ground cumin
1/2 tsp smoked paprika
Squeeze of lemon juice
Fresh garlic cloves
Fresh cilantro for garnish
2 large potatos diced
Tzatziki
1C plain greek yogurt
½ diced cucumber
2 tbsp fresh chopped dill
1 tbsp fresh mint
1 large spring onion
Juice of 1 lemon
Directions:
Preheat oven to 425F degrees
In a large bowl, toss the potatoes in olive oil, salt, pepper and garlic powder
Place into a baking tray for 25 minutes
In the mean time, in a large bowl, combine onion, bell pepper, chicken, zucchini, broccoli olive oil, salt and pepper and spices
Toss to combine
Spray baking sheet with non stick cooking spray (line with parchment paper or foil for an easier cleanup)
Spread chicken and all the vegetables on the baking sheet in one even layer
Add slits to the chicken and insert sliced fresh garlic into the slits
Squeeze lemon juice over the chicken and place thin lemon slices into the chicken
Cook the chicken and vegetables for 20 minutes with the potatoes (potatoes cook for around 45 minutes)
To prepare the tzatziki, in a bowl, mix the yogurt, cucumber, dill, mint, spring onion and juice of 1 lemon and set aside.
To serve, spread the tzatziki on a large plate, top with the roasted mix, sprinkle over some extra chopped dill, and enjoy!
Crispy Potato Salmon and Leek Bake
If you love a creamy and comforting dish that makes the perfect leftovers, this crushed potato and cheese bake with leek is the perfect heart warming meal that you can simply just reheat!
Makes 2 servings
Ingredients:
1lb baby potatoes (with skin)
2 spring onions
Handful of chopped fresh parsley
1.5oz grated cheddar cheese
2 skinless salmon fillets, diced
1 large leek
1 large zucchini
2 minced garlic cloves
Handful of spinach
1.5C milk
1 tbsp flour
1 chicken stock/bullion cube
1 tbsp wholegrain mustard
¼ lemon
Directions:
Preheat oven to 375F
Heat a large pot of water with a sprinkle of salt, cut the baby potatoes into quarters and add the potatoes, bring to a simmer
Cool under tender and a fork goes through
As the potato cooks, sweat the leek, zucchini and garlic with a pink of salt and black pepper in a pan until soft
Sprinkle the flour and mix, slowly whisk in the milk until everything is combined
Bring the mixture to a simmer to allow it to thicken, add the stock cube and mustard, simmering for a few minutes before adding the spinach to wilt
Turn off the heat, and add a squeeze of lemon juice
Fold the diced salmon into a sauce and pour the mixture into a baking dish
Drain the potatoes and the greeted cheddar, 1 tbsp of olive oil, spring onion and parsley, seasoning with salt and pepper
Using a fork, roughly mash the piece while leaving chunky pieces
Add the potato mash onto the salmon mix
Add a sprinkle of cheese and bake for 20-25 minutes until golden brown
Recipe Inspired by Emily English Nutrition
Protein Energy Balls
If you’re craving a sweet snack and want it to be high in protein to keep you fuller, you’re going to want to make these easy meal prep-able protein energy balls perfect to take on the go!s
Makes 12 bites
Ingredients:
3 tbsp honey
2/3 C peanut butter (or nut butter of choice), warmed in the microwave if too thick to spread
1 tbsp maple syrup
1/2 C oats
1/3 C vanila protein powder
3 tbsp flaxseed
1/4C sprinkles
Directions:
Combine all the dry ingredients in a bowl. In a separate bowl, combine the wet ingredients (warming the peanut butter to help with mixing). Combine the dry and wet ingredients together
Roll into 12 equal sized balls
Dip in extra sprinkles if desired
Refrigerate for an hour and enjoy!
Snickers Stuffed Dates
If you love snickers, you’re going to love these chocolate and peanut butter stuffed dates! These are the perfect on the go snack that literally takes 5 minutes to put together!
Ingredients:
12 medjool dates
3-4 tbsp peanut butter
1/4 C crushed peanuts
6 oz dark Chocolate
1 tsp coconut oil
1 tsp sea salt
Directions:
Cut the medjool dates in half and pit them
Place a small spoon of peanut butter inside each date
Top each date with some crushed peanuts
Melt the dark chocolate with some coconut oil in the microwave
Dip the dates into the dark chocolate and top with a pinch of sea salt
Let the chocolate harden and dig in!
With these dietitian-approved meal prep and batch cooking tips and recipes from breakfast to snacks, you and your gymnasts can save time and easily grab nutritious meals on-the-go to keep them energized throughout school and practice!
By embracing these tips and recipes, it can help empower your gymnasts to fuel their bodies effectively, stay energized, while conquering their busy routines with ease!