Healthy meals for children who excercise a lot

[Picturesinthefirelight]

In term time dd eats all her meals at school but I'd like some ideas of healthy meals I can cook for her at weekends/ school.

Also ideas for healthy snacks I can send her to school with. She does have a graze box every couple of weeks but they are quite expensive

On her lightest day she only does a 1 hour ballet class but in other days she is doing up to 3 & a half hours plus stretching/ Pilates when she gets home.

Could you make up your own graze box type thing? Buy in some stuff like olives, seeds, nuts, dried fruit, etc.

What is she eating at the weekend now? Is there anything she doesn't like?

She goes to school on Saturday mornings & has her lunch there after 3 hours of dancing.

Saturday night we have takeaways but she doesn't like chips or Chinese so she'll have maybe pizza or noodles.

Sunday we tend to have a late brunch then roast dinner.

She's got a very sweet tooth & likes sweets & peppermint a but it's not good for her - the sugar rush is temporary, & not good for energy.

She does like bananas.

Avocados? A favourite lunch here is rye bread, cream cheese and avocado

Nuts

Greek yogurt with honey, mixed seeds and berries

Do you have a takeaway every week? I wouldn't think fast food was great for muscle repair etc after dancing.

Evening meals of oily fish ie salmon, or meats, veg and some type of carb

I'm not sure what type of dance she does, but my sister who does ballet eats something like:
Breakfast: x2 boiled eggs and toast. Plus a juice of mixed veg/ fruit
Lunch: chicken, udon rice noodles, veg.
Dinner: smoked salmon and cream cheese on rye bread. Yogurt
Snacks: some nuts, dark choc, almond milk

We have a takeaway but she doesn't like it so has something else

She does around 9 hours of ballet, 3 hours of modern, 2 hours of tap, 2 hours of Pilates , & an hour stretch per week, plus physio then practice/stretching at home.

She will need protein and good fat with every meal.
How about meat/shrimp fajitas with home made guacamole made with full fat Greek plain yog and extra pine nuts.

Banana and almond milk smoothie with berries

Home made salmon fish cakes with sweet potato wedges

Roast peppers with brown rice or cous cous cream cheese grilled leeks pine nuts and grated cheddar in top

Mini breakfast muffins : whipped egg spoonful cream and left over veg/ham/sausage baked in greased muffin tin.

Lamb and apricot kofte with pitta and grated cucumber/yogurt dip

Veg/meat skewers and salsa Cheesey dip

Breakfast bars: slow bake on low heat porridge oats coconut nuts and fruit with bit of condensed milk - nigella has recipe and they are great snacks

Fish tacos

Apple slices spread with nut butter are good post training snack

How about sushi? Presuming she has somewhere to keep it cool?