To ask how to feed my teenage son

[Roseyposeypie]

DC1, 14 (15 soon). Very tall, skinny, still growing. He’s had issues with low iron, it’s currently back to normal but he’s still tired and sometimes stressed with GCSE revision. What can I feed him to give him energy? He likes most things (except milky drinks and yoghurt so no protein shakes) but is increasingly interested in trying food from different countries (especially Korean, Chinese). We eat good home cooked meals every evening (e.g. chilli, stew, casserole, curry, baked fish) but I think I probably need to try and get more protein into him during the day - breakfast/lunch/snacks etc. I wasn’t working today so made him some spicy Korean chicken and rice which he ate loads of. I can’t do that every day though. Any tips? Recipe book suggestions? Etc

Omg please don’t give him
protein bars. They’re mostly full of processed crap and low grade protein. If he’s low iron sounds like he needs a bit more red meat. Mince is probably the cheapest and easiest form so maybe shepherds pie and batch cook the mince to freeze, then just make the potatoes fresh each time. Or just freeze the whole thing. Easiest recipe in the world. Prep is very quick
. https://www.bbcgoodfood.com/recipes/no-fuss-shepherds-pie

@Crispynoodle
This the recipe we use
www.jamieoliver.com/recipes/eggs/brilliant-breakfast-waffles/

Surely at that age he's sorting his own breakfast, lunch and snacks? Just ask him to add what he would like to the shopping list (within reason of course) and educate him about what foods his body needs at the moment if you haven't already.

Also, protein is important but it seems the sole focus for many, carbohydrates are very important too along with healthy fats and plenty of fruits and vegetables. But people seem to demonise carbohydrates and it really doesn't need to be that way!

You've had some great suggestions for recipes but I'd also increase the volume & frequency of when he eats. So high quality snacks at least 2/3 times in addition to meals. Homemade flapjacks - I'd go caramelized apple & seeds - nut butter/fruit, cottage cheese based dip & raw veg, dried fruits, wholegrain crackers & cheese. If you're there just stick it in front of him while he is revising. Good Luck on getting the balance sorted, you're a great Mum looking out for him like this

I'd go the route of cooking extra portions of dinner. Something on Friday night could be lunch over the weekend, or chucked in the freezer. Extra serves of protein from weeknight dinners are good for lunch or afternoon snacks etc.

If he's low iron then one of the easiest ways to improve this in diet is to move across to cooking in a cast iron pan.

Completely agree about the eggs - and it’s easy to make them interesting to switch things up and introduce more protein and fat. Eg On a weekend we might do:

Fried eggs with garlic and prawns and a little chilli

Toasted flatbread with fried eggs, fried halloumi, tomato chutney, crispy onions and spring onions sprinkled on top

Eggs Benedict with ham and hollandaise sauce

Burritos - you can make them up and freeze them. Very easy to take out in the morning so they are defrosted for lunch or chuck them in the microwave for a snack.

We also (sometimes) keep grilled sausages in the fridge which are delicious cold and v appealing to our teenagers when they’re after a savoury snack.

DS eats buckets of cereal but 3 or 4 eggs a day is not uncommon. Yesterday he made shakshuka for breakfast. He’s 6”2, slim build but very sporty. Eats healthily, so not too many biscuits. Big on chicken and protein.

Isn’t he a year early to be studying and stressing for GCSEs? Even next year, stressing does no one any good.

Stop the studying and learn to cook this Easter.

Evening meal, yes, but I don’t know many people who would still be making 14/15yr olds breakfast/lunches or snacks.

Stock up on salmon and nuts to incorporate into meals.

I’d give him wraps or sub rolls for lunch with meat or egg and salad.

I make up pulled pork, tuna mayo or egg at weekends and keep it Clip lock boxes in the fridge. Same with salad bits.

It’s easy then to make something.

My da is a swimmer so eats loads and needs protein and he will have 2 protein and salad sub rolls and 5 carrots during day as well as crisps and a brownie with his lunch.

It also helps to keep his blood sugars stable which is important when you swim 2 hours twice a day either side of whatever else you’re doing!

With rolls and wraps etc during day you have have more than 1 too and spread out when you eat them. Plus they are filling.

My boys have usually have 3 eggs for breakfast - sometimes add tomato, spring onions and rice wine or sometimes refried beans. They generally eat it in a wrap if going out. If he can be bothered he could make a breakfast wrap with black pudding, eggs etc. Snacks are usually ramen - again with eggs and also fish balls or dumplings (I just by frozen ones usually) or burritos. My eldest in particular will eat leftovers for breakfast. I usually have chickpea pasta as it’s my go to work lunch and that’s really filling and decent iron for a veggie dish (just carrot, onion, garlic, celery blitzed and fried - add rosemary, blitzed plum tomatoes from a can and 1.5 tins blitzed chickpeas and water then cook soup pasta in the sauce with remaining chickpeas.) We aren’t big red meat eaters but I put liver in my bolognaise which will boost the iron content and I make some middle eastern lamb dishes sometimes.

Also you can hard boil eggs and keep them for up to 5 days in the fridge once cooked. I do a box of 12 a week!

My ridiculously hungry, sporty, tall teens eat a massive bowl of porridge with nuts and a banana and 2/3 eggs with 2 slices wholemeal toast for breakfast.
Tend to have sandwiches, veg sticks and fruit for lunch. Massive bowl of pasta and tomato sauce with chickpeas or tuna and pesto and cheese for after school "snack". Plus more fruit and biscuits. Then a big meal (chilli/jacket pots/dhal/meat and 2 veg). Usually 2 big plates. Then pudding. Then cereal before bed (usually 3-4weetabix). Costs a fecking fortune.

Ps teach them to cook! Mine do most of it themselves.

Don’t fool yourself, protein bars have no nutritional benefits and their energy benefits are dubious. Also bloody expensive!

My DSS used to make eggy bread almost daily!
If your DS likes Korean/Asian food get him cooking that - you can buy lots of good pastes, so it's often very quick to make.
I have an itsu cook book for speedy meals - nothing takes more than 20 minutes.
Get in some basic ingredients and diced chicken/rice/noodles etc.

My Uni housemate who was big on gymming used to eat a tin of tuna or sardines from a tin (no bones with tomato sauce) mashed up and sprinkled with cheese on toast (delicious btw!)

I’m not suggesting all day every day but the odd one when out and about or quick and easy after the gym is no problem at all alongside other balanced meals and snacks. They aren’t devil food.

If he's got a good appetite and you're home-cooking a variety of meals , why did he have low iron? Was this investigated by GP?
Similarly the tiredness - assuming he's sleeping OK, I would look for other causes.
Is he having a lot of ultra processed food convenience snacks e.g. at school, or energy drinks? (If so, stop!)

2500 calories a day of variety fresh and home cooked food should be fine without having to source specific recipes. Definitely don't do UPF protein products

My large hungry teen boy used to eat up last night’s leftovers for breakfast or lunch. Otherwise he would make a 6 egg omelette with cheese and tomatoes, and have a pile of toast on the side. He is now a mid 20s, 6ft 3in tall, fairly skinny young man. Still eats well, but the teen years…….

I would batch cook some breakfast burritos, get him to help you. I put in scrambled egg, Mexican seasoned beef mince and peppers onions, hash brown and cheese. I make 20 at a time wrapped in foil and in a freezer bag, bung it in the airfryer for 20 minutes, 45g protein with a good balance of fat and carbs and quick and tasty, DH dips his in salsa. I would also prep ingredients for the week ahead of time, roast a chicken and shred the meat for sandwiches, omelettes etc. I make a big batch of soup and pre cut and wash fruit and veg so it gets eaten. Maybe boil a dozen eggs and keep in fridge or make up a big pasta salad, cook some sausages and he can help himself after school.