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10 Minute Meals for Young Athletes: 5 Quick, Healthy & Easy Ideas

10 Minute Meals for Young Athletes: 5 Quick, Healthy & Easy Ideas

Between early morning training sessions, full days at school, daily homework, after school training and competitions on weekends, it’s easy to see how many young athletes struggle to find time to eat healthy and nutritious meals. But refuelling your body doesn’t have to be complicated or time-consuming. We take a look at 5 quick and easy to prepare meals that are going to top up your glycogen stores and kick start muscle repair to boost your recovery and set you up for top performances.



This simple recipe can be made in minutes and is packed with protein. This versatile dish can be customised however you like. Throw in your favourite ingredients or use whatever you have in the kitchen. Serve with a slice of whole grain toast or add in some pre-cooked sliced potato for some post-workout carbohydrates.
2 eggs
1/2 tsp butter
Toppings of choice
Simply beat the eggs and add them to a non-stick frying pan with the melted butter. Tilt the pan to spread the eggs evenly and let the mixture cook for 2-3 minutes. Once the eggs begin to firm up, add your chosen toppings and fold in half to cook further. Once golden, remove from the pan and enjoy!


Chicken Stir-fry

Refuel your body and tick off your 5-a-day with this quick and easy chicken stir fry. Take advantage of the ready to cook stir fry selection in the supermarket and simply throw it all in a wok, season and enjoy!
100g diced chicken breast
150g vegetable stir fry mix
150g straight to wok noodles
1 tbsp honey
1 tbsp soy sauce


Cook the chicken in a large wok with a drizzle of olive oil for 5-6 minutes. Once cooked through, add in the veggie mix, soy sauce and honey and fry for 1-2 minutes. Once softened, add in the noodles, fry for a further 2 minutes, serve and enjoy! 

Pesto Pasta

This perfect, simple pasta dish can be made in minutes, making it a great option when time is tight. Add in some extra veg like onions and courgette, or chicken pieces if you have extra time to prep. Enjoy one portion fresh and save the other one for the ideal lunch box option for young athletes on the go.

100g diced chicken breast
250g tagliatelle pasta
4 tbsp pesto 
30g grated hard cheese 
Juice of ½ lemon


 Heat a large saucepan of water over a high heat until boiling. Add the pasta and cook for 6-8 minutes. Once cooked, drain, and stir in the pesto and lemon juice. Top with the grated cheese and enjoy!


Tuna Ciabatta

Tinned tuna is an essential cupboard staple for any athlete. It’s high in protein, is a great source of omega-3 fatty acids and is perfect to grab when meal prep time is limited. Mix it with some Greek yoghurt, chopped onions, peppers and sweetcorn and serve with salad in a toasted ciabatta roll for a delicious meal in minutes that will refuel your body after a tough session.
1 tin of tuna
1 tbsp Greek Yogurt
1/3 tin of sweet corn
¼ red onion finely diced
1 ciabatta roll
Little gem lettuce
 Drain the tuna and mix in a bowl with the yoghurt, corn and diced onion. Spoon onto your toasted roll, add in your salad and enjoy! Or if you’re in the mood for something hot, sprinkle with grated cheese and place under the grill for a mouth-watering tuna melt.


The ultimate go-to meal to provide you with everything your body needs when times short and the fridge is looking bare. Quesadillas can be made in minutes and are a perfect way to use up leftovers.

1 tortilla wrap
50g leftover shredded chicken
50g grated cheese
1 tbsp tinned corn


Add the tortilla to a non-stick pan and place your ingredients over one half of the wrap. Fold the wrap over on itself and leave to cook for 2 minutes. Flip and cook the other side for another 2 minutes until its golden brown and your cheese has melted. Remove from the pan, cut into slices and enjoy!


So rather than hitting the drive-thru after your next busy day or going to bed hungry after a tough session, remember these 5 simple recipes. Cook them up in minutes and ensure your body is getting exactly what it needs to maximise recovery and fuel you for your next session.


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

NUTRI-TEEN Food Powder Shakes

If youth athletes are going to take protein shakes, then we want to know that they’re well educated and getting all of the nutrients their body needs to stay and healthy and perform at their best.

That’s why we’ve created the world’s first food powder shake tailored specifically to active youths. Not only is it a great source of protein, but each shake also contains a specific blend of fats, carbs and 16 essential micronutrients to ensure athletes get everything their body needs to perform and its best. NUTRI-TEEN Shakes are specifically designed to cater to the nutritional needs of active youths, this food powder can help fill in any dietary gaps, providing the high-quality protein that's crucial for muscle recovery and growth.

Available in several kid-approved flavours, these food powder shakes offer a quick, easy, and tasty way to boost your child's protein intake. What sets NUTRI-TEEN shakes apart is their focus on supporting youths during their vital growth and development phases, as well as facilitating recovery.

Please remember, these food powder shakes are not meant to replace a balanced diet of whole foods. Instead, they're designed to complement it, particularly when your child's dietary needs are heightened due to intense training sessions. If ensuring adequate protein through food alone is proving difficult, consider adding YSN NUTRI-TEEN shakes to your young athlete's nutritional plan for that added support.

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.

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