Quick, filling and nutritious meals for kids

[anonymousblobfish]

I’m have two kids that do a lot of activity in an evening - think 2 hours a night of intense sport, 3-4 times a week.

When they get home from school I have limited time to cook for them, and no time to prep in the day due to work.

Would love any suggestions for quick, filling meals that are going to give them enough energy for the evening. They love a sandwich / picky plate but starting to feel that that’s not enough for them, and they’re getting sick of the constant variations of ‘pasta with something in it’

Any suggestions very gratefully received!

What about an omelette with various fillings? They're quick to make.

Frittatta, omelette, cheese and ham/tomato toasted sandwiches and salad? Jacket potatoes in a microwave with baked beans and cheese? Scrambled eggs/beans on toast?

Fajitas

Stir fry
Egg fried rice
Pitta/naan pizzas
Fish tacos https://www.bbcgoodfood.com/recipes/fish-tacos-2

Omelette is a great idea, can’t believe I’ve not thought about that!

They're not fans of a jacket potato or pizza weirdly, but they might go for a naan pizza as something a bit different. Great ideas thanks!!!!

Rice noodles with edamame, fried tofu (buy it ready done) or cooked chicken, soy sauce, honey and a bit of sweet chilli sauce. The noodles just need soaking in hot water.

There's loads of stuff you can prep in the freezer. Sausage rolls, pizza baguette/naan, puff pastry rolls with various fillings, curry/chilli over microwave rice.

You could also try the old El Paso meal kits.

oh I feel your pain!My son does a lot of football (pretty much every week night for 1.5/2h & weekend games). They need carb heavy meals beforehand. The rule is Before: carbs for energy. During: quick carbs (like orange slices, dates and raisins) + hydration. After: carbs + protein for recovery. It depends on when your boys are doing their training but it could be better to give them something small before the training and opt for the large dinner afterwards as a large meal is best eaten 1.5/2 h before training. Quick ideas 💡 are egg fried rice, stir fry, chicken wrap, salmon & sweet potato and broccoli, the trusty pasta.

Thank you, this really helps. I struggle with how much to give them before training as we only generally have an hour or so and don’t want them to feel sick!

I feel like they need something high calorie though to give them energy. I like the idea of mid sessions snacks!!