TIME-SAVING MEAL IDEAS
When it comes to eating after a game or training session one of the key things is to make sure you have food available. This can be tricky, especially if you have more than one child training for sport after school and lead a busy lifestyle. The problem is however, when food is not available, it’s so easy to just pull into a drive through takeaway shop on the way home.
There are a few different ways that we can handle these busy nights.
Reheat ready made meals
Mix leftover veggies with tinned beans (e.g. kidney beans and chickpeas), onion, garlic, cumin, and ground coriander and tinned tomatoes to reheat for a quick and easy dinner
Make the most of a quieter afternoon and make some meals that can be frozen or reheated during the week. Our favs are:
- Chilli con carne – served with rice, baked spuds or in wraps with salad
- Vegetarian chilli bowl
- Mix leftover veggies with tinned beans (e.g. kidney beans and chickpeas), onion, garlic, cumin, and ground coriander and tinned tomatoes to reheat for a quick and easy dinner
- Soups – just reheat and serve with a cheese toasty
- Chicken, beef, pork or vegetarian lasagne
- Casseroles – with a fish, chicken or beef, potato and lots of other vegetables
- Meatballs in tomato sauce – just reheat and cook the spaghetti when you get home
- Curries with rice noodles, rice or quinoa
- Chicken and vegetable pasta bake
- Lentil stew
Have ‘throw together’ meal prepped
Meal prep doesn’t have to mean making entire meals ready to reheat or freeze for another week. You may like to get different components of a meal organised ready to ‘throw together’ a really quick and easy meal when you’re home late. Some ideas include:
- Chop some vegetables and have them ready in containers to steam or stir-fry – our fav is this quick chicken stir-fry
- You may cook a batch of quinoa or rice to add to different meals through the week – our fav is a ‘rice bowl’ made by throwing together pre-cooked rice with some grilled fish, some steamed
- veg (you can use frozen or fresh) and a drizzle of soy or tamari sauce. The fish will only take a few minutes either side in the pan or on the BBQ.
- Pre-cut your chicken or beef when you buy them ready for stir-fries and curries through the week (you may even freeze containers of pre-cut meats).
- Make some extra roasted vegetables one night to throw together a quick roast dinner using a BBQ chicken from the store on another.
Remember, simple is ok
Scrambled eggs on toast is simple and nourishing. Add chopped up tomato, capsicum and mushrooms to the mix to increase the veggie content
There are so many quick and easy dinners and larger snacks that can still provide enough nourishment after a game or late training session (especially handy if a late training session forced you to have an early dinner). These basic meals and snacks are often forgotten. Again, our favs include:
- Savoury and sweet bruschetta’s
- Frittata with toast
- Scrambled eggs on toast – mix through some chopped tomatoes and mushrooms and serve with avocado to bump up the veggie content
- An omelette with chopped vegetables (think mushrooms, spring onions, capsicum and zucchini) served with toast
- Quesadillas made with BBQ chicken, a sprinkle of cheese and some chopped veggies toasted between two tortilla wraps
- Baked bean filled toasties with a glass of milk
- Tuna, tomato and cheese melts on wholegrain, high fibre sourdough or rye bread
- Wraps with BBQ chicken, cheese and salad
Feel free to share your favourite quick and easy meals so I can add them to the list. Email firstname.lastname@example.org