Parents are busy with lots of input coming from all directions and may lose their sense of time or focus when it comes to planning a healthy dinner ahead of time. I have shared many of her recipes with my athletes and always ask her for suggestions with particular "picky" athletes. Berries. Healthy Lunch and Dinner Ideas: Chicken breast/fish/lean beef with pasta/rice/quinoa, veggie side dish, whole grain rolls, … For my athletes, I like stainless steel containers but if they are “too old” to carry one, a reusable “brown paper bag” never goes out of style. Every young athlete needs a nourishing meal to help them recover from exercise. It is not intended to be a substitute for professional nutrition advice or treatment. The recent warm weather has reminded us of the impact of the heat and how much it can catch up with your health and performance.... Olympian diver Kevin Chavez has officially announced his retirement from competitive diving, but will continue to impact diving in Australia.... You’ve now seen some of the ways in which Performance Analysts at the NSW Institute of Sport use video to impact sport. With the proper ingredients fitness beginner, athletes, and everyone in between can benefit from these vegetarian recipes. By Matthew Kadey, M.S., R.D. A Meal Plan for Endurance Athletes. One-Pan Smoky Ribeye with Sweet Potato Hash. It provides a good serving of carbs without the heavy glycemic load of other Thanksgiving dinner options. The idea for this came about after working with athletes in NFL training camps and in MiLB spring training who often stay in extended-stay style hotels with limited space and appliances other than a stovetop. Top lunch for athletes recipes and other great tasting recipes with a healthy slant from SparkRecipes.com. As a working mom/pediatric nutritionist, some of the hardest parenting days for me were the ones when my kids were active in sports and reliant on me for their transportation. For athletes, nutrition is the key component in a quality training program. Easy Chicken Dinner. If you need help making a healthy dinner for your young athlete or generating healthy dinner ideas, I’ve compiled some of my tried and true dinner recipes in Fuel Up! Making a meal that effectively contributes to a young athlete’s growth and sport makes them feel a bit unsure. By Kimberly Brown; Not since the public outcry against fat has there been such uproar about popular nutrition. In a nutshell: a healthy dinner is more nutritious, less expensive and when timed right, is advantageous to your young athlete. This can be accomplished with a refueling snack, like chocolate milk, or it can be met with a healthy dinner. I got my game plan for healthy dinner ideas in order and everything changed. It’s a complete meal that’s ideal for athletes on the go, as it all comes together in a slow cooker while you’re getting a workout and doing your thing. May 5, 2016 - The busy football parents guide to quick and nutritious meals. For many, the days are long and full, and the motivation to cook wanes as the day marches on. It gives them autonomy and increases their interest and likelihood of eating the meal. Parents are tired at the end of the day. 04 August 2016. Its main advantage is the fact that, compared to a mixed diet, it generally contains less fat and, at the same time, is rich in carbohydrates and fibre. I'm Jill, a pediatric dietitian and mom from Connecticut. (function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[0]='EMAIL';ftypes[0]='email';fnames[3]='MMERGE3';ftypes[3]='text';fnames[4]='MMERGE4';ftypes[4]='text';fnames[5]='MMERGE5';ftypes[5]='text';}(jQuery));var $mcj = jQuery.noConflict(true); Your email address will not be published. For dinner, LeBron had chicken parm with a rocket salad and a “beautiful” glass of cabernet (LeBron is a wine lover — especially Bordeaux and Cabernet). So if you find yourself wondering what else you can eat, build your meals by including a food from each of these four key groups: Below are some examples of how to mix and match different combinations of carbs, proteins, vegetables and fats to increase your variety of balanced meal options for dinner or give something new a try. Individual Scholarships (inclusive of Athletes with a Disability), Carbohydrates for energy to help prepare and recover from training, Protein to help repair and replenish muscle damage, Fats for long term energy and joint lubrication AND, Vitamins and minerals to stay healthy and well, Grilled lean meat + chargrilled vegetables or salad + baked potatoes OR crusty bread to serve, Stir fry vegetables + chicken, beef or pork + noodles or rice cooked with coconut oil, Tomato and roasted vegetable pasta + chicken (use leftovers or BBQ chicken), Tuna in olive oil stirred through pasta + green beans or other veges, Slow cooked casseroles with potatoes and vegetables – all in one, Egg frittata with sliced sweet potato + zucchini, capsicum and feta cheese, Spaghetti Bolognese with a salad on the side or loads of veges included in the sauce, Lasagna made with low fat cheese or ricotta and salad to serve, or include veges in the layers, Potato pie with a minced beef or pork and vege base + extra vege to serve, Curries made with lean meat, light coconut milk, lots of vegetables and basmati rice, Grilled fish with baked potatoes and steamed broccoli and asparagus, Homemade pizza using a wrap for the base + zucchini, eggplant, capsicum, tomato, spinach, mushrooms + some leftover lean meat and small amount cheese, Homemade burger using a wholemeal bread roll + homemade rissole + salad vegetables + hommus or avocado as a sauce, Burrito bowls with lean mince or lentil sauce, and cheese + rice or corn + tomato, onion, capsicum, + guacamole, Lentil dahl with light coconut milk + snow pea, bok choy, eggplant + basmati rice or crusty bread. Your healthy dinner just needs to be balanced, incorporating the nutrition your athlete needs. Below are some examples of how to mix and match different combinations of carbs, proteins, vegetables and fats to increase your variety of balanced meal options for I’ve spent the last several weeks working on off-season nutrition plans for my major and minor league baseball clients. Some athletes can get stuck eating the same food combination because they know it’s good and balanced, but then they get bored of their food and lack variety in their diet. What you eat becomes you and will determine your performance. One-Pan Dinner with Potatoes for Athletes. There are a few keys that I focus on to make sure meals are fast and nutritious: An athlete’s body needs fuel. I think most parents of athletes are in the same boat with me. When it comes to athletes, a decent breakfast should contain 500-750 calories, consisting of roughly 50% carbs, 30% from protein and 20% from healthy fats. Feb 28, 2017 Mitch Mandel . Just like a car won’t move without fuel, athletes won’t “go” without food. I’m a big fan of quick meals that require little preparation and a short list of ingredients. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. After lunch, I would make a salad (green leafy or fruit) and anything else that could be prepped ahead of time, like roasting veggies, as they can be warmed up later. For more on vegan diets for endurance athletes, see my blog here. It’s not like your athlete’s tummy will recognize pasta from a potato. After the great feedback I received from my Crockpot Recipes for the Busy Athlete post, I wanted to continue the series. The best dinner for an athlete Maintaining a proper diet is just as equally important as training or practicing for an athlete. They're nutritionally potent yet easy to cook. Coming up with healthy dinner ideas was a struggle. More Nutrition Resources for Young Athletes. Follow the lead of these eight athletes. A healthy dinner should contribute 25% to your athlete’s overall nutritional intake for the day. That fuel can come from a wide variety of foods. The idea of sports may throw them off a bit. Top 10 Carbs Athletes Should Love. So many times, though, instead of having a game plan, dinner is left to the last minute. A ‘balanced’ meal for an athlete is hugely important for both training and competition, so it’s a good idea to know what types of things you can cook that will give you what’s required. Muscles aren’t just for meat eaters. See more ideas about recipes, healthy recipes, meals. Prepare a hearty dinner with plenty of vegetables, protein, and carbohydrates. ***Join me over on Facebook at The Nourished Child where I share even more ideas for feeding kids of all ages! Food is the fuel that helps athletes perform their best. Summer Dinner Ideas for Athletes. 32. If feeding your athlete is a challenge, I’ve got several resources for you: Fast & Healthy Dinner Recipes for Young Athletes. Ensuring dinner is a meaningful, nutritious meal makes sense. ****. She always finds a healthy yet tasty alternative. Whether your athlete is just starting out playing sports, or is on the varsity team in high school, having a plan for a healthy dinner is critical for several reasons. A group of the AU student athletes, officials and sports committees recently participating in the 47 th University Games “The Sun Games 2020” hosted by Rangsit University during January 10-19, 2020, was given a congratulatory sumptuous dinner by the university on February 20, 2020 at Suvarnabhumi Campus. Sign up to the weekly eNewsletter from the NSW Institute of Sport, which includes the latest nutrition blog from the NSWIS dietitian. Check your inbox to confirm your subscription. Or, three, you’re so tired of driving, watching and volunteering that you decide to grab take-out, or hit the drive-through instead. . Make sure they’re fueling up with the right combination of nutrients before the game. A midday meal is important for recovery from morning workouts, fueling the rest of the day, and maintaining focus to get through classes. The meals athletes choose to eat influence how they perform in their chosen sports. Parents - Don't allow your child to eat french fries and fast food before games. Athletes - Get off … Print this out and take it with you to refer to when you do your food shopping. You want to maximize your efficiency while maintaining the healthy quality of the meal. Plus, there’s plenty of fiber, antioxidants, and protein. An appropriate selection of food, fluids, meal timing and supplement use can altogether affect performance. With all the hype, no wonder so many of us are second-guessing our eating habits. The ultimate seven-day meal plan for endurance athletes Registered dietician Tristaca Caldwell-Curley shares her comprehensive (and printable) meal plan … by Adam Kelinson. English Version. Consider the meals you eat as fuel. When you are shopping you can use the (breakfast, lunch, dinner) as guidance for which foods fit with what meals. And I’ll go out on a limb here and venture to say it’s more nutritious, as well. Share in the comments below and help spark even more ideas! Below you’ll find 15 balanced meal ideas for dinner. Athletes’ schedules can be quite hectic; classes, meetings, practices, games. Ideal carb sources are fiber-loaded fruits and vegetables, whole grain cereals and whole grain breads; to meet the protein and healthy fat requirements, opt for nuts, seeds, eggs, peanut butter, cheese and lean meats. Grass-fed steak reigns supreme in this one-pan smoky ribeye with sweet potato hash. This shopping list is good for all UC San Diego athletes. That’s the good news. 41 packaged foods for a quick and healthy meal. 8 Heart-Healthy Soups for Athletes. This time, I'm sharing a collection of healthy one skillet recipes. 60 Minutes Before Game Time “Focus on quick-digesting snacks,” says Turner. Angie Asche. Healthy athletes stay strong and won’t be benched! Healthy Dinners for Young Athletes. A balanced vegan diet supplies athletes with all the nutrients they need. Just reduce number of ingredients to adjust for the number of people eating. With the proper ingredients fitness beginner, athletes, and everyone in between can benefit from these vegetarian recipes. Dinner the night before a race matters at least as much as—if not more than—what you have for breakfast the next day. Incorporating all the food groups (proteins, grains, fruit, vegetables, and dairy foods), or as many as you can, takes the meal up a notch by making it a meaningful contribution to your athlete’s nutritional needs and his growth, development and sport. Save my name, email, and website in this browser for the next time I comment. You'll find lots of articles and my podcast, so feel free to wander around! This time, I'm sharing a collection of healthy one skillet recipes. Wholegrain/high fibre cereal + low fat milk or protein enriched milk alternative; Wholegrain toast + low fat cheese – sliced, cottage, ricotta and tomato. These scenarios are familiar to me! It's chicken. Best of all, even the most inexperienced … Ease the Dinner Hour & Fuel the Young Athlete. An appropriate selection of food, fluids, meal timing and supplement use can altogether affect performance. The types of meals you should eat depend on timing and performance goals. I bet this is the case for many of you who parent young athletes. You will likely struggle with making a healthy dinner for your young athlete if you don’t have a plan. Shares. Carbs and protein get quickly shuttled into the muscles to reload them with energy and start the repair process. Sample meals for athletes (for weight gain) Breakfast #1 Breakfast #2 Breakfast #3. And let’s not forget the hallmark of childhood: kids growth and development. ATTENTION: Parents, Coaches, Trainers and Athletes! May 5, 2016 - The busy football parents guide to quick and nutritious meals. You've been added to the NSWIS newsletter. By adjusting the portion sizes of each meal, this monthly calendar of healthy meals for athletes can be used for young children, adolescents, and adults of all different heights, weights, and daily physical activity levels. Student athletes want delicious food, of course. It's crucial to pay close attention to nutrition when you want to perform your best. Healthy meals are the backbone of a sports nutrition plan for any athlete, including yours. the best foods for athletes to optimize their performance at the gym or on the field. Most athletes are likely familiar with the “standard” meal plan: Eat three to four times per day; get enough vegetables, complex carbohydrates and protein; and pay attention to caloric intake. Many young athletes do not have a snack before they head out to practice after school, but snacks are an important part of an athlete’s day. The idea for this came about after working with athletes in NFL training camps and in MiLB spring training who often stay in extended-stay style hotels with limited space and appliances other than a stovetop. If you’re looking for some inspiration, we’ve selected a few recipes from the new nutrition guidebook, “The Vegetarian Athlete’s … Serve baked or broiled lean cuts of meat, poultry and seafood, such as chicken breast, salmon or tuna. The purpose of this website is to promote broad consumer understanding and knowledge. Carbs should take up 70 percent of your diet the day before the event or up to three or four days before, according to MayoClinic.com. What you eat becomes you and will determine your performance. One, your athlete waits a long period of time after practice before dinner is ready while you make it. What healthy dinner recipes do you consider a “win” in your family? Dinner: Teriyaki salmon with white rice and sautéed veggies. Post-game family dinner. Muscles aren’t just for meat eaters. Building B, Level 1 Perfect pre-game meals give young athletes the energy to get through demanding physical performances without creating spikes and crashes in blood sugar. Dinner option # 3 . Proper nutrition can aid you in the long run and keep your body fit and firm, for you to be at the top of your game. I’ve made a few healthy dinners in my day as a parent of young athletes. Athletes should remember to eat healthy and not go on crash diets or binge eats after their training. A hearty dose of vegetables, such as garlic, onions, leeks and tomoatoes, can improve your cardiovascular health. So, even if your food isn’t fancy, make sure it looks appealing and it tastes good. Not bad for a meal that you have to eat anyway. Healthy Dinners for Young Athletes. Always seek the advice of a nutrition professional or your physician with any questions or concerns. Thermos Containers: Always great to have on hand to feed active kids leftovers from dinner; turning it into a filling meal. Below you’ll find 15 balanced meal ideas for dinner. Collection of our favorite Healthy Athlete recipes & beautiful images from the feedfeed global community of homecooks, chefs, bloggers, & food organizations Top 10 Carbs Athletes Should Love. Like I said, I keep a recipe book of healthy dinner ideas for inspiration as I plan meals for the week. https://switch4good.org/eat-like-a-pro-athlete-recipes-for-game-day You will likely struggle with making a healthy dinner for your young athlete if you don’t have a plan. Dinner is your final chance of the day to recover from training and to prep muscles for tomorrow's adventure. First of all, energy is needed in order to sustain the training. Here are some filling and healthy lunch ideas for teenage athletes and active kids: Teriyaki Chicken Bowls: This Chicken Teriyaki recipe is great to make for dinner and then pack the leftovers for lunch the next day. 6 Figtree Drive Use these recipes after your post-work training session to boost recovery and optimise muscle gains. 7 high-protein dinner recipes for footballers. Australia. Include whole grains, for example, whole-wheat pasta with a tomato or low-fat cheese sauce. Ingredients: Ramen Noodle Salad. . For example, game night usually meant a slow cooker meal that was ready when we all returned home. ½ - ¾ cup oatmeal w/ raisins 1 bowl cereal w/ 1 cup yogurt w/ Grapenuts. Athlete Recipes, Main Dish, Main Entrees. These notable ingredients make these recipes stand out for athletes: Butternut squash: This winter squash is high in fiber and packed with vitamins (457 percent Daily Value of Vitamin A!). When it comes to athletes, a decent breakfast should contain 500-750 calories, consisting of roughly 50% carbs, 30% from protein and 20% from healthy fats. Blackberries, raspberries and blueberries are just a handful of the delicious berries that are rich in antioxidants, which need to be replenished after physical activity. See more ideas about Recipes, Healthy recipes, Healthy. No, it will process food without notice of type, digesting it into usable fuel consisting of protein, carbs, fats and vitamins and minerals. Please confirm your subscription by clicking the confirmation link sent to your email. Design and development by Ansley Fones. Versatile New South Wales talent Dylan Martin is the sole new player named in Australia’s men’s hockey team, the Kookaburras, as they prepare for the rescheduled Tokyo Olympics next year. One day or even several days before the event, load up on carbs, which are starches and sugars. For a tasty and filling post-game family dinner, include all five food groups — protein, grains, vegetables, fruits and dairy. With the ability to record high quality video in most people’s pockets, there is no reason why you can’t start analysing performances in sport. As a result, several things happen. These meals can be used for individual athletes, as well as for group meals, such as training table or pre-competition meals. A window of opportunity exists after your athlete has an intense bout of exercise. Dana provides recipes which will appeal to the taste buds of all, while providing athletes with meals designed to help athletes achieve their performance goals. This guide gives team meal ideas for breakfast, lunch, and dinner. 1 banana 2% milk 2 slices wheat toast w/ peanut If you’re looking for some inspiration, we’ve selected a few recipes from the new nutrition guidebook, “The Vegetarian Athlete’s … Jun 7, 2016 - Explore Kristy Novillo's board "Meals for Athletes", followed by 169 people on Pinterest. Without it, endurance, strength and overall performance will be down. Avocados are also great for athletes, they are high in monounsaturated (good) fats which help heart health and they also contain folate, vitamins C, E and K which all have anti inflammatory properties to aid faster recovery after exercise. And…I took a nap if I could squeeze it in (even 15 minutes helps)! “Dana always seems to put a smile on your belly but in a healthy way. A plant-based diet is recommended for athletes and sport enthusiasts. Vegetarians and vegans can also build muscle mass and strength without sacrificing performance. Integrate these meals into your meal plans for either breakfast, lunch, and dinner to be properly equipped to power through your workout. Otherwise, all your hard earned effort will go to waste. Nutrition Tips & Tournament Food Ideas for All Day Sporting Events, Kid-Friendly Breakfast: Serve It the Easy Way, Healthy meals are the backbone of a sports nutrition plan, an athlete’s hunger can become unbearable, the hallmark of childhood: kids growth and development. I’ll share my thoughts of my own barriers with generating healthy dinner ideas and making a healthy dinner every night, and emphasize what I found works (for me). Following science-based guidelines in sports nutrition, this book should be a part of every athlete's library.” Two, the “meal” ends up being a “grab whatever you can” endeavor by the family because you have run out of time. Most practices happen after school, making dinner the refueling stop before bedtime. I'm here to help you nourish and nurture your child, with food and positive feeding interactions. It can be tough to find time to squeeze in a balanced meal. Breakfast is an important meal and it’s good to understand why athletes should eat breakfast. Note that portion size and ratios of each group will vary depending on body size, goals and activity level. Tip: Make extra serves of pasta, curries and casseroles and freeze for a convenient balanced meal to eat later. Athletes eat carbohydrates to enhance athletic performance; carbs fuel muscles. Coaches and Trainers - Get your team or individuals on the same page and outperform your competition. It's easy. When dinner is delayed, an athlete’s hunger can become unbearable, resulting in a pantry raid, a refrigerator shake-down, or constant snacking. The Best Dinner Foods for Runners. Served over brown rice and packed along with fresh fruit and veggies. Vegetarians and vegans can also build muscle mass and strength without sacrificing performance. For 3-4 people or servings, you'll need:-3-4 chicken thighs or breasts-5-6 heads of broccoli, chopped into florets-4-5 tablespoons regular olive oil-2-3 tablespoons balsamic vinegar-1 teaspoon garlic powder My solution: I knew the components of a meal for athletes, but my “fresh” ideas would sometimes escape me. Young athletes need to fuel up in the evening so they can be ready for the next day, and get the nutrients they need to grow while sleeping. It’s not uncommon for male and female athletes, especially those still growing, to have caloric needs exceeding 2,400-3,000 kcal and 2,200-2,700 kcal per day, respectively. The meal is also quick to prepare making it a perfect option for training. "I try to sub broccoli or asparagus for fries," he says. So why do you struggle with coming up with healthy dinner ideas? I kept a recipe book of healthy dinner ideas that worked well and used it for inspiration. All Rights Reserved. The recipe can be found here. Driving to practice, watching games, and nailing down a healthy dinner plan all seemed to converge at the same time…and the truth? Parents don’t know what to make for a healthy dinner. I agree with Olympian swimmer Mark Spitz: “If you fail to plan, you plan to fail.”. For when you’re in need of a quick, tasty, and vegan meal – a ramen noodle salad. My solution: I started meal preparation early. Feb 28, 2017 Mitch Mandel . 41 packaged foods for a quick and healthy meal. 8 Heart-Healthy Soups for Athletes. Dinner is a meal that will fuel young athletes the following day. © 2020 Jill Castle. Raise a star and nothing less. To understand in greater detail the foods that make up the categories (protein, carbs, fats) Refer to the Nutrient Breakdown guide. The Best Dinner Foods for Runners. A healthy dinner, find some 21 day fix approved dinner recipes here, can help you to wrap up the day and to complete all the necessary nutritional requirements of your body. Healthy Breakfasts for Teenage Athletes. Consider the meals you eat as fuel. Congratulatory Dinner for AU Athletes. Here are some sports nutrition tips and foods that all athletes can feel good about eating. Of course, flavor and appearance, when appealing, will spur on a hearty intake. Student athletes often have the most trouble when it comes to figuring out what to eat and when. The message in the mainstream media seems clear: It's protein you want, not carbs! The energy needs of athletes exceed those of the average person. In this e-book, you’ll get 3 weeks of dinner recipes fit for the young athlete — 21 fast, nutritious and delicious dinner recipes requiring minimal cooking. Check out my sports nutrition program designed to teach and train young athletes how to fuel for performance. Ensuring dinner is a meaningful, nutritious meal makes sense. Make sure the dinner includes a good mix of macronutrients along with micronutrients. It's dinner. Kids and teens, especially, are motivated by the appearance of food and its taste. By adjusting the portion sizes of each meal, this monthly calendar of healthy meals for athletes can be used for young children, adolescents, and adults of all different heights, weights, and daily physical activity levels. 1 pack (8oz) ramen noodles cooked, just slightly al dente (I used non-fried brown rice ramen but you can use any kind you would like) Fruit toast + … For athletes, nutrition is the key component in a quality training program. A fast and healthy dinner is key. I’ve included a vegan option in each case, as many athletes are now following plant based diets and it is important to ensure that you do not miss out on nutrients such as protein, iron, calcium, vitamin B12 and omega 3 fats. For the first 30 to 45 minutes after a tough workout, your athlete’s muscles are highly receptive to nutrients from the food he eats. A “hangry” athlete isn’t easy to handle! Even if you don’t have young athletes, having some healthy dinner ideas will help you get healthy meals on the table. Sydney Olympic Park NSW 2127 By Matthew Kadey, M.S., R.D. Try classic spaghetti Bolognese with a spinach salad. By Sabrina Grotewold; Fuel up right this winter with these eight vitamin-rich, fiber-filled, cold-fighting soups. Without a doubt, a healthy dinner at home is less costly than a healthy dinner out. See more ideas about Healthy, Healthy recipes, Meals. You may be one of those athletes who can’t even look at a smoothie, salad, or pizza after your wrap up your workout, but one of the best ways to promote muscle recovery and replenish your glycogen stores is to refuel – at least with a little something – within 30 minutes of finishing your workout. STACK expert and registered dietician Kait Fortunato brings you eight healthy 10-minute dinners for busy athletes. Sign up to NSWIS News for all the latest at the NSWIS​. Each plan includes breakfast, lunch, dinner, and a snack. After the great feedback I received from my Crockpot Recipes for the Busy Athlete post, I wanted to continue the series. Dinner: Steak or pasta with a vegetable. Dinner can promote better brain function, improved digestion, and help you get more substantial sleep. A ‘balanced’ meal for an athlete is hugely important for both training and competition, so it’s a good idea to know what types of things you can cook that will give you what’s required. You don’t have to be fancy or elaborate. November 26, 2019. If your plan falls through, or worse, you don’t have one, this reload and repair opportunity could be lost. Integrate these meals into your meal plans for either breakfast, lunch, and dinner to be properly equipped to power through your workout. 5 Healthy 20-Minute Meals for Athletes Eat healthy without spending a lot of time in the kitchen with these surprisingly quick, performance-oriented dishes . A healthy dinner should contribute 25% to your athlete’s overall nutritional intake for the day. At times like these, you can turn to these 10-minute dinner recipes. Each plan includes breakfast, lunch, dinner, and a snack. Every meal counts toward your athlete’s health and wellness, not just his sport. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Pre-Season Training Camp: 9 Nutrition Tips for Young Athletes I like letting athletes take charge of assembling their meals, either through a family-style service or a dinner bar/smorgasbord set up. My solution: I planned the meals on Sunday, mapping out the type of cooking that would match my schedule. quick meals that require little preparation and a short list of ingredients, Fuel Up!