By Umo Callins, MS,RD/LD,CSSD,CPT
f you are like me and my family, you are likely constantly on a quest to figure out what meals to prepare for your family that are low lift, quick, and balanced. My family of five is very active with work, school, and extracurricular activities. We all have various food preferences, fueling needs, and my kids are very active in sports. So, I’m not only thinking about what is simple and easy but also what will keep them satiated. We are a family that loves leftovers. Therefore, when planning my menu for the week, I factor what will hold its flavor and texture. With the new school year here, I like to have 2-3 recipes throughout the week. I heavily rely on my air fryer, instant pot, and oven for most meals. If the meals are nutritionally balanced and have a protein source, carbohydrates, and color with vegetables and/or fruit, I know we are good to go! In addition to meal planning, snack planning is just as important. Consuming snacks that have a balance of nutrients such as protein and fiber, carbohydrates and healthy fats, or carbohydrates not only helps you meet your nutrition needs for the day. It also helps ensure your energy levels are stable throughout the day. Snacks for my family consist of a combination of whole foods and processed snacks to ensure that all our needs are met. I always share with the families and athletes I work with that athletes need fast digesting carbohydrates like bananas, pretzels, or apple sauce prior to performance for energy. Afterwards, they need to refuel with carbs and protein. This ensures performance and recovery will be optimal. For my kids who are athletes themselves, I gather quite a few non-perishable snacks and keep them in sports bags, my bags, and even keep some in the car. It is helpful to have these options for after school and surrounding their performance. Okay, enough talking about my approach to making simple meals and snack selections. You are probably wondering what some of my favorite recipes are and what snacks I get. Check out some of my favorite recipes and snack round up below:
Sheet Pan Chicken Fajita Bowls
I love these because they are easy to prepare and customize. This dish is packed with lean protein, color, and fiber!
Ingredients:
· 2-3 cups of shredded rotisserie chicken (skin removed)
· 2-3 bell peppers (any color), sliced
· 1 sliced red onion
· 2 T. olive oil
· 2 tsp chili powder
· 1 tsp. cumin
· 1 tsp garlic powder
· Salt and pepper to taste
· 2 cups of cooked brown rice or quinoa (I used microwavable rice)
· Optional: salsa, shredded cheese, avocado or Greek yogurt for toppings
Instructions:
1. Preheat oven to 425F
2. Toss sliced peppers and onions with olive oil chili powder cumin, garlic powder, salt and pepper
3. Spread vegies on a sheet pan and roast for 15-20 minutes, stirring halfway through
4. Add shredded rotisserie chicken directly to the pan to the last 5 minutes to warm and absorb the seasonings
5. Assemble bowls with rice, roasted veggies and chicken and desired toppings
Additional time-saving tip:
Use pre-sliced fajita veggies and microwavable rice to make this meal in less than 20 minutes
Turkey and cheese Flatbread Melts
This is a HUGE hit in my household and is so easy to make. It’s one that you can easily get your kids involved in preparing it with you! It’s warm, satisfying, versatile, and ready in under 15 minutes! Balanced with protein, carbs, and veggies
Ingredients:
1. Pre-sliced deli turkey
2. Whole grain or naan flatbreads
3. Sliced Cheese (we love cheddar)
4. Optional: baby spinach and tomatoes
Instructions:
1. Layer turkey, cheese, and veggies on flatbread
2. Bake or toast at 375F for 5-8 minutes until melty
3. Slice and serve with fruit and/or salad (we love getting salad kits for side salads)
Snack round up:
· Applesauce and fruit pouches
· Protein sticks
· Dried fruit
· Freeze dried fruit
· Fruit leather
· Protein bars (at least 10g protein)
· Greek yogurt parfaits
· Protein-energy bites (make a big batch ahead of time)
· Make-ahead snack boxes (add nuts, fruit, cheese, etc. switch it up)
· Pretzels
· Rice cakes
· Whole fruit
· Uncrustables
· Beef jerky
· Packaged ready to eat pickles
These are meals and snacks we not only prepare and eat ourselves but also recommend to the families and athletes we work with. Being consistent with optimal fueling, finding simple, easy meals to prepare and pack options like these to have in their meal and snack rotation, the whole family feels and performs better. Sustainable solutions are what everyone needs, and this can be accomplished even if your family members have different fueling needs. Aim for modifiable meals and sensible snacks, and you will find that you don’t have to rely on dining out or grabbing fast food as frequently… even with hectic schedules. Happy fueling!