September 17, 2020 2 min read

Here at YSN we know how busy youth athletes (and their parents!) schedules are. Time is often of the essence and with early morning starts and late-night finishes, it can be tough to find time to cook a healthy and nutritious meal that’s going to provide everything a youth athlete needs to grow, develop, fuel and recover for their intense sports schedules.
But don’t worry! We’ve got your back with 5 mouth-watering meals that can be made with 5 ingredients or less and in less than 5 minutes! Sounds too good to be true? Read on to find out.

Beans on Toast

It doesn’t get much simpler than this classic and believe it or not, this is a perfect 5-minute meal for a youth athlete. Packed with protein, carbs and counting towards one of your 5-a-day, this is exactly what youth athletes need after a long tough session when time is limited.
What You Need:
2 slices of sliced bread to toast
1 tin of baked beans
Follow it up with a mixed fruit salad with yoghurt to get in some added vitamins, minerals and protein.

Creamy Chicken Pasta

Another tasty winner that can be whipped up in minutes, this simple dish is packed with protein and carbs, making it ideal for a post-workout refuel.
 
What You Need:
100g Pasta
1 cooked chicken breast shredded
2 tbsp Philadelphia cheese
Add in some sliced mushrooms or a handful of spinach to pack it out with micronutrients.

Scrambled Eggs & Avo on Toast

Whether you’re in need of a quick and easy recovery breakfast, or a late-night dinner you can make it minutes, you can’t go wrong with scrambled eggs. Another great source of protein and carbs and added avocado for a hit of unsaturated fats for recovery and extra calories.
 
What You Need:
2 slices of sliced bread to toast
3 eggs
½ and avocado

Prawn Fried Rice

A healthy twist on a takeaway classic, this 5-minute meal has everything youth athletes need to fuel for and recover from a tough session. This one tastes great cold too, making it a perfect lunch box choice.
What You Need:
½ packet of cooked prawns
½ packet of microwave rice
1 tbsp of soy sauce
1 egg
Add in a handful of frozen veggies if you have a few more minutes spare to get your hit of vitamins and minerals.

Tuna Pasta

Another variation on the staple to every athlete’s diet- pasta! This dish tastes great cold too, so not only is it ideal for fuelling and refuelling, but its also perfect for a lunch on the go as well.
 
What You Need:
100g Pasta
1 tin of tuna
1 tbsp mayonnaise
Add in a handful of cherry tomatoes or ½ a tin of sweetcorn for an extra hit of veggies.
 

LIKE THESE RECIPES?

Then you'll love the YSN Kitchen App available to download FREE on android and IOS.

You can also check out the recipe section of our blogs 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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