Recipe library

Recipes

Add

Every meal in the planner has a step-by-step recipe. Athlete-tested, family-friendly, free.

Add your own recipe

Breakfast
Whole-grain cereal + banana + milk
The backup breakfast for the morning the night-before plan did not happen. Ninety seconds, no pan.
3 min
11 serving
Breakfast
Scrambled eggs + whole-grain toast
Real morning protein for school days when focus matters. Strong before-practice breakfast too.
8 min
11 serving
Breakfast
Berry banana smoothie
School morning when chewing a breakfast is too much to ask. Also fine 60 minutes before training.
5 min
11 serving
Breakfast
PB banana power smoothie
The one for a long practice or a growth spurt. Heaviest smoothie here, so give it 60 to 90 minutes.
5 min
11 serving
Breakfast
Green machine smoothie
Any morning. The one to make when the week has been light on vegetables.
5 min
11 serving
Breakfast
Berry oat fuel smoothie
Before a long morning session. The oats are what make this last past warm-ups.
5 min
11 serving
Breakfast
Vanilla cottage cheese smoothie
The highest-protein drink here with no powder in it. Good breakfast, good after a hard session.
4 min
11 serving
Breakfast
Tropical pre-game smoothie
30 to 45 minutes before kickoff or warm-ups. Built deliberately light so it does not sit.
4 min
11 serving
Breakfast
Chocolate cherry recovery smoothie
After a hard session or a match. This is the one that tastes like a treat, which is most of why it works.
5 min
11 serving
Breakfast
English muffin + peanut butter + banana
Two hours before kickoff, not one. It is the pre-game breakfast that has already been tested on a normal Tuesday.
4 min
11 serving
Breakfast
Greek yogurt parfait
Rest-day breakfast, or after a Saturday morning run. Looks like effort, takes three minutes.
3 min
11 serving
Lunch
Turkey + cheese whole-grain wrap
School lunch. No microwave, no reheat, eaten cold five hours after you made it.
5 min
11 serving
LunchPreps ahead
Pasta + grilled chicken + broccoli
Cooks in 20 min, reheats in a thermos. Pre-portion for the week on Sunday.
20 min
44 servings
Snack
Apple + peanut butter
After school, before practice. Enough to stop the 4pm crash without spoiling dinner.
2 min
11 serving
Snack
String cheese + whole-grain crackers
The bag snack for the gap between school and a 6pm practice. Eat it in the car, not on the field.
1 min
11 serving
Snack
Greek yogurt + honey + berries
After practice, on the drive home. Protein and carbohydrate while he is still hungry and will actually eat.
2 min
11 serving
Snack
Banana + handful of almonds
45 to 60 minutes before warm-ups. Not 10 minutes before, the almonds need the time.
1 min
11 serving
DinnerPreps ahead
Grilled chicken + jasmine rice + broccoli
The workhorse dinner. Boring on paper, perfect for any day type.
30 min
44 servings
Dinner
Salmon + sweet potato + green beans
Omega-3s for recovery + complex carbs for the next day. Best as a rest-day or post-match dinner.
30 min
44 servings
DinnerPreps ahead
Turkey tacos on whole-grain tortillas
Family favorite. Build-your-own bar means less complaining at the table.
20 min
44 servings
DinnerPreps ahead
Pasta + turkey marinara + side salad
Classic carb-load. Eat the night before a match for sustained next-day energy.
25 min
44 servings
DinnerPreps ahead
Stir-fry chicken + rice + edamame
Same hibachi technique, dinner-portioned. Works for any day type.
20 min
44 servings
LunchPreps ahead
Hibachi Chicken (Sunday meal prep)
One Sunday cook session feeds 5 school lunches plus 3 dinner reheats. The signature Elvis recipe.
25 min
88 servings
BreakfastPreps ahead
Athlete overnight oats
Best pre-workout breakfast. Make it the night before, eat it 1-2 hours before training. Slow-release carbs from rolled oats plus protein keep energy steady through practice.
5 min
11 serving
LunchPreps ahead
Hibachi chicken rice bowl
The school lunch this whole system is built around. Five minutes on Sunday per box, nothing on a weekday.
5 min
11 serving
Lunch
Match-day hibachi bowl (light sauce)
2 to 3 hours before kickoff. His favourite meal, retuned so it does not sit in his stomach.
5 min
11 serving
Lunch
Chicken + rice, plain
3 hours before kickoff, on a day where the stomach is already nervous. Deliberately boring.
15 min
11 serving
Lunch
Tournament turkey sub
Between games at a tournament. Built for a sideline and a cooler, not a table.
6 min
11 serving
LunchPreps ahead
Chicken quesadilla + peppers
Fast hot lunch on a rest day, or cut into strips for a lunchbox the next morning.
10 min
22 servings
LunchPreps ahead
Cold pasta salad with chicken
The no-microwave school lunch. Made Sunday, eaten cold Monday through Wednesday.
20 min
44 servings
LunchPreps ahead
Egg + cheese breakfast burrito for lunch
For the kid who would eat breakfast at every meal. Wrap four, freeze three.
15 min
44 servings
DinnerPreps ahead
Sheet-pan chicken + sweet potato + green beans
Training night when nobody wants to cook. One pan in, one pan out, one pan washed.
35 min
44 servings
DinnerPreps ahead
Turkey meatballs + marinara + whole-grain pasta
The dinner nobody argues about. Make a double batch and freeze half raw.
30 min
44 servings
DinnerPreps ahead
Baked chicken parm + pasta
Post-match Saturday, or the night before a big day. Feels like a treat, is mostly protein.
30 min
44 servings
DinnerPreps ahead
Chicken egg fried rice
Fifteen minutes, and it exists to use up Sunday's rice and chicken. Late practice night.
15 min
44 servings
DinnerPreps ahead
Turkey burgers + sweet potato wedges
Friday night before a Saturday match. Feels like takeaway, is not.
30 min
44 servings
Snack
Apple slices + cheese
After school, before homework. Crunch and protein with no cracker in sight.
3 min
11 serving
Snack
Cottage cheese + berries
After a hard session, or before bed on a heavy training week.
2 min
11 serving
Snack
Steamed edamame cup
Between school and practice. Whole soybeans in the pod, nothing processed about them.
5 min
11 serving
Breakfast
Peanut butter banana toast
The 6am breakfast for a kid who is not awake yet. Four minutes, one plate.
4 min
11 serving
Breakfast
Cottage cheese toast + tomato
High protein without eggs, for a morning when eggs are not happening.
5 min
11 serving
BreakfastPreps ahead
Two-ingredient banana oat pancakes
Saturday morning before a match, or a big batch for the freezer.
15 min
22 servings
SnackPreps ahead
Frozen yogurt bark
Hot afternoon after school. Made once, eaten all week.
10 min
66 servings
SnackPreps ahead
Make your own trail mix
The bag snack you make once a month. Portioned, not eaten from the tub.
5 min
88 servings
Snack
Hummus + veg sticks
After school. The one that puts a vegetable into a day that had none.
4 min
11 serving
SnackPreps ahead
Batch of boiled eggs
The Sunday job that makes six snacks. Grab one on the way out the door.
15 min
66 servings
BreakfastPreps ahead
Freezer smoothie packs
Not a smoothie. The Sunday job that makes five weekday smoothies take 90 seconds.
15 min
55 servings
BreakfastPreps ahead
Chocolate overnight oats
For the kid who says he does not like oats. Made the night before.
5 min
11 serving
Snack
Apple nachos
After school when he wants something that feels like a treat.
5 min
11 serving
DinnerPreps ahead
Slow cooker chicken and rice soup
Twenty minutes in the morning, dinner waiting when you get back from practice at seven.
20 min
66 servings
Dinner
Baked salmon + rice + broccoli
The second salmon night of the week, different from the sheet pan one.
25 min
44 servings
DinnerPreps ahead
Beef and vegetable stir-fry
Iron-rich dinner in twenty minutes, for a growth spurt or a heavy training week.
20 min
44 servings
DinnerPreps ahead
Chicken fajita bowls
The dinner everyone builds themselves, which is how you get a picky eater to eat vegetables.
25 min
44 servings
DinnerPreps ahead
Tuna pasta bake
Store-cupboard dinner for the night nobody shopped. Cheap, fast, and freezes.
30 min
44 servings
Lunch
Any-leftovers rice bowl
Thursday, when the Sunday cook has run out and there are three half-portions in the fridge.
5 min
11 serving
LunchPreps ahead
Greek yogurt chicken salad pita
Made Sunday, packed Monday and Tuesday. Yogurt instead of a jar of mayonnaise.
10 min
44 servings
Lunch
Whole-grain bagel, cream cheese and turkey
The lunch for a kid who has decided sandwiches are boring. Same food, different shape.
5 min
11 serving
LunchPreps ahead
Mason jar chicken salad
For an older athlete who will eat a salad. Four jars on Sunday, and they do not go soggy.
15 min
44 servings
SnackPreps ahead
No-bake peanut butter oat balls
The bag snack you make on Sunday. Twelve of them, no oven.
15 min
1212 servings
Snack
Quick cheese quesadilla
Five minutes between school and leaving for practice. Hot food when there is no time for hot food.
5 min
11 serving
Snack
Chocolate milk
In the car after a hard session. The recovery drink that has been studied for years.
2 min
11 serving
Snack
Cheese and fruit plate
The plate that replaces the cracker plate. Sits on the counter and gets picked at.
4 min
11 serving
SnackPreps ahead
Frozen grapes
August, after practice, when nothing warm is going to get eaten.
5 min
44 servings
Breakfast
Avocado toast + egg
Rest-day breakfast, or a Saturday when there is time to fry an egg.
8 min
11 serving

Whole-grain cereal + banana + milk

Scrambled eggs + whole-grain toast

Berry banana smoothie

PB banana power smoothie

Green machine smoothie

Berry oat fuel smoothie

Vanilla cottage cheese smoothie

Tropical pre-game smoothie

Chocolate cherry recovery smoothie

English muffin + peanut butter + banana

Greek yogurt parfait

Turkey + cheese whole-grain wrap

Pasta + grilled chicken + broccoli

Apple + peanut butter

String cheese + whole-grain crackers

Greek yogurt + honey + berries

Banana + handful of almonds

Grilled chicken + jasmine rice + broccoli

Salmon + sweet potato + green beans

Turkey tacos on whole-grain tortillas

Pasta + turkey marinara + side salad

Stir-fry chicken + rice + edamame

Hibachi Chicken (Sunday meal prep)

Athlete overnight oats

Hibachi chicken rice bowl

Match-day hibachi bowl (light sauce)

Chicken + rice, plain

Tournament turkey sub

Chicken quesadilla + peppers

Cold pasta salad with chicken

Egg + cheese breakfast burrito for lunch

Sheet-pan chicken + sweet potato + green beans

Turkey meatballs + marinara + whole-grain pasta

Baked chicken parm + pasta

Chicken egg fried rice

Turkey burgers + sweet potato wedges

Apple slices + cheese

Cottage cheese + berries

Steamed edamame cup

Peanut butter banana toast

Cottage cheese toast + tomato

Two-ingredient banana oat pancakes

Frozen yogurt bark

Make your own trail mix

Hummus + veg sticks

Batch of boiled eggs

Freezer smoothie packs

Chocolate overnight oats

Apple nachos

Slow cooker chicken and rice soup

Baked salmon + rice + broccoli

Beef and vegetable stir-fry

Chicken fajita bowls

Tuna pasta bake

Any-leftovers rice bowl

Greek yogurt chicken salad pita

Whole-grain bagel, cream cheese and turkey

Mason jar chicken salad

No-bake peanut butter oat balls

Quick cheese quesadilla

Chocolate milk

Cheese and fruit plate

Frozen grapes

Avocado toast + egg