August 13, 2019 3 min read

5 quick and easy recipes to eat like an athlete on a budget. 

Youth athletes often need more calories than the general population their age, due to the increased demands with their intense sporting schedule, making feed an elite athlete potentially expensive. Combine this with little time to prep or cook healthy and nutritious meals, it can be incredibly challenging to ensure athletes are fuelling and refuelling their bodies to maximise their performance.
But good nutrition doesn’t have to be expensive! We’ve compiled 5 quick and easy recipes, to make sure you’re feeding your body exactly what it needs for every meal of the day and all for under £1!

Dippy Eggs & Soldiers 

It doesn’t get much better than dippy eggs and soldiers for breakfast or brunch. This classic dish will keep you full and satisfied all morning and at only 22p per serving, it doesn’t get much cheaper!
Ingredients (provides 1 servings)
2 medium eggs
2 slices of bread
    Simply bring a pan of water to the boil and gently add the eggs. Simmer for 6 minutes and toast the bread while you wait. Slice the toast into soldiers, remove the tops of the eggs, dipand enjoy!

    Overnight Oats 

    The perfect breakfast to grab on the go. Prep everything in minutes the night before and enjoy a healthy hassle-free breakfast to kick start your day for only 63p per serving!
    Ingredients (provides 1 servings)
    ½ cup of rolled oats
    ½ cup of milk of choice
    Handful of strawberries
      Mix everything into an air tight container and leave in the fridge overnight, ready to grab and go in the morning.

      Butternut Squash Soup 

      This thick and creamy soup is packed full of flavour with a fiery kick. Quick and easy to make, it’s the perfect way to get in those 5-a-day and will only cost you 45p per serving!
      Ingredients (provides 4 servings)
      1 butternut squash
      1 tbsp butter
      2 onions
      1 clove of garlic 
      1 red chili 
      1 vegetable stock cube 
      850ml water
      4 tbsp crème fraiche
        Start by peeling the squash and removing the seeds. Chop into bitesize and roast in a preheated oven (200° C) for 25-30 with a drizzle of oil. Chop the rest of the veg while the squash is cooking and cook until soft in large pan with a nob of butter. Once the squash is cooked, add to the pan with a dissolved stock cube and crème fraiche, simmering for 5-10 minutes. Carefully blend the soup, serve and enjoy!

        Flat Bread Pizza 

        Tame those pizza cravings with one of our quick and tasty pizza breads. At just 93p per serving, it’s the perfect alternative to a pricey takeaway.
        Ingredients (provides 1 servings)
        Flat Bread
        15g Tomato Puree
        20g Cheese
        50g Cooked Chicken
        ½ Pepper
          Spread the tomato puree over the flat bread and sprinkle with your favourite toppings. Place in a preheated in oven (200° C) and cook for 10 minutes.

          Pasta & Quinoa Salad 

          Perfect for a quick lunch and ideal for grabbing on the go, this dish is packed with protein and carbohydrates, making it the ideal post-workout dinner for only £1.00 per serving!
          Ingredients (provides 2 servings)
          70g Penne Pasta or Pasta of choice
          15g Cheese
          50g Quinoa
          15g Chorizo
          5 Cherry Tomatoes
          20g Lettuce
          10g Mushrooms
          1 Red Onion
          ½ Cucumber
          1 Tsp. Fresh Parsley
            Simply cook the pasta and quinoa and chop the chorizo and veg while you wait. Combine all the ingredients in a large bowl and sprinkle with the grated cheese. Dish up and enjoy!

            Veggie Risotto

            Packed with carbohydrates and high in protein, this creamy, veg risotto is the perfect dish for fuelling young athletes. A great way to fill up on your 5-a-day for only 91p per serving!
            Ingredients(provides 4 servings)
            300g risotto rice
            2 red or yellow peppers
            1 onion
            1 clove of garlic
            750ml vegetable stock
            200g green beans
            125g of spinach
            15g butter
            50g parmesan
              Peel and chop the veg and add to a large non-stick pan with the butter, cooking until soft. Add the rice to the pan with a ladleful of stock, stir and simmer. When the liquid begins to evaporate, add more stock and stir. Repeat this step until the rice is cooked. Meanwhile, chop the green beans into bite-size pieces and grate the parmesan, adding them to the pan once the rice is soft and cook for 3 minutes.

              Like These Recipes?

              Then you'll love the YSN Kitchen App coming soon! Check out our social media pages for information on launch dates.
              You can also check out the recipe section of our blog to discover more healthy, tasty and simple dishes to help you reach your goals.
              Emmy Campbell
              Emmy Campbell

              YSN Lead Nutritionist. Emmy holds a BSc. in Human Nutrition, MSc. in Sports Nutrition and is a Registered Associate Nutritionist (ANutr). Emmy is also on the Association for Nutrition (AfN) and The Sport and Exercise Nutrition Register (SENr).

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