Recipe library
Recipes
Every meal in the planner has a step-by-step recipe. Athlete-tested, family-friendly, free.
BreakfastWhole-grain cereal + banana + milk
Backup breakfast when the night-before plan failed and you have 90 seconds.
3 min1 serving
BreakfastScrambled eggs + whole-grain toast
Real morning protein for school days when focus matters. Strong before-practice breakfast too.
8 min1 serving
BreakfastBerry banana smoothie
Hidden spinach when chewing breakfast feels like a chore. Great pre-practice if eating solid food makes you sluggish.
5 min1 serving
BreakfastPB banana power smoothie
Heavy breakfast for long training mornings. Oats keep you full past warm-ups.
5 min1 serving
BreakfastGreen machine smoothie
When breakfast needs to disguise the vegetables. The mango covers everything.
5 min1 serving
BreakfastBerry oat fuel smoothie
Drinkable bowl of oatmeal. Sustained-release energy for school days that start before 7 AM.
5 min1 serving
BreakfastVanilla cottage cheese smoothie
Most protein you can get from a single smoothie without using powder. Great morning fuel.
4 min1 serving
SnackTropical pre-game smoothie
30-45 minutes before kickoff or warm-ups. Quick-digesting carbs that don't sit heavy.
4 min1 serving
SnackChocolate cherry recovery smoothie
Within 30 minutes of practice or match ending. Tart cherries reduce muscle soreness, real research backs this.
5 min1 serving
BreakfastEnglish muffin + peanut butter + banana
Pre-game fuel 1-2 hours before kickoff. Quick-digesting carbs that will not slow you down on the field.
4 min1 serving
BreakfastGreek yogurt parfait
Looks fancy, takes three minutes. Good rest-day breakfast or after a Saturday morning run.
3 min1 serving
LunchTurkey + cheese whole-grain wrap
Reliable school lunch. Packs in a thermos, no microwave needed.
5 min1 serving
LunchPasta + grilled chicken + broccoli
Cooks in 20 min, reheats in a thermos. Pre-portion for the week on Sunday.
20 min4 servings
SnackApple + peanut butter
Travel-friendly recovery snack. Natural sugar + protein in 30 seconds.
2 min1 serving
SnackString cheese + whole-grain crackers
Soccer-bag staple. Does not melt as fast as you would think.
1 min1 serving
SnackGreek yogurt + honey + berries
Within 30 minutes of practice ends. Recovery window where protein + carbs hit fastest.
2 min1 serving
SnackBanana + handful of almonds
Pre-practice quick energy + slow-release fat. Eat 30-45 min before warm-ups.
1 min1 serving
DinnerGrilled chicken + jasmine rice + broccoli
The workhorse dinner. Boring on paper, perfect for any day type.
30 min4 servings
DinnerSalmon + sweet potato + green beans
Omega-3s for recovery + complex carbs for the next day. Best as a rest-day or post-match dinner.
30 min4 servings
DinnerTurkey tacos on whole-grain tortillas
Family favorite. Build-your-own bar means less complaining at the table.
20 min4 servings
DinnerPasta + turkey marinara + side salad
Classic carb-load. Eat the night before a match for sustained next-day energy.
25 min4 servings
DinnerStir-fry chicken + rice + edamame
Same hibachi technique, dinner-portioned. Works for any day type.
20 min4 servings
LunchHibachi Chicken (Sunday meal prep)
One Sunday cook session feeds 5 school lunches plus 3 dinner reheats. The signature Elvis recipe.
25 min8 servings
BreakfastAthlete overnight oats
Best pre-workout breakfast. Make it the night before, eat it 1-2 hours before training. Slow-release carbs from rolled oats plus protein keep energy steady through practice.
5 min1 serving