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2 Week Meal Prep Guide for High School and College Athletes

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How to Make Sure You have Access to the Food You Need as an Athlete

Meal prepping is a powerful tool for athletes to optimize performance, save time, and maintain energy levels throughout the week. This guide provides a two-week meal plan, complete with grocery lists, recipes, and instructions on how to prepare and cook meals efficiently.

WEEK 1 MEAL PLAN RECIPES

Breakfast

Overnight Oats (Gluten-Free Option Available)

Ingredients:

  • ½ cup rolled oats (or gluten-free oats)
  • 1 cup almond milk (or dairy milk)
  • 1 tbsp chia seeds
  • 1 tsp maple syrup
  • ½ cup fresh berries

Instructions:

  1. Combine oats, milk, chia seeds, and maple syrup in a jar or airtight container.
  2. Stir well and refrigerate overnight.
  3. Top with fresh berries before eating.
Scrambled Eggs with Spinach

Ingredients:

  • 2 eggs
  • 1 cup fresh spinach
  • 1 tsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan over medium heat.
  2. Add spinach and sauté for 1-2 minutes until wilted.
  3. In a bowl, whisk eggs with salt and pepper.
  4. Pour eggs into the pan, stirring until fully cooked.

Lunch

Grilled Chicken Salad

Ingredients:

  • 1 grilled chicken breast, sliced
  • 2 cups mixed greens
  • ½ avocado, sliced
  • ½ cup cherry tomatoes, halved
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar

Instructions:

  1. Assemble all ingredients in a large bowl.
  2. Drizzle with olive oil and balsamic vinegar before serving.
Quinoa and Roasted Veggie Bowl (Gluten-Free)

Ingredients:

  • ½ cup quinoa, cooked
  • 1 cup roasted sweet potatoes
  • 1 zucchini, sliced
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F. Toss sweet potatoes and zucchini with olive oil, salt, and pepper.
  2. Roast for 20 minutes.
  3. Serve over cooked quinoa.

Dinner

Baked Salmon with Steamed Broccoli

Ingredients:

  • 1 salmon filet
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 clove garlic, minced
  • 1 cup broccoli

Instructions:

  1. Preheat oven to 375°F. Place salmon on a baking sheet.
  2. Drizzle with olive oil, lemon juice, and minced garlic.
  3. Bake for 15-20 minutes.
  4. Steam broccoli and serve alongside salmon.
Chickpea or Brown Rice Pasta with Beef Meatballs

Ingredients:

  • 1 cup chickpea or brown rice pasta
  • ½ lb ground beef
  • 1 egg
  • ¼ cup almond flour
  • 1 cup marinara sauce
  • 1 tsp Italian seasoning
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F.
  2. Mix ground beef, egg, almond flour, Italian seasoning, salt, and pepper.
  3. Form into meatballs and place on a baking sheet.
  4. Bake for 15-20 minutes.
  5. Cook pasta according to package instructions.
  6. Heat marinara sauce and serve over pasta with meatballs.

Snacks

Trail Mix
  • Almonds, dried cranberries, and pumpkin seeds.
Apple Slices with Almond Butter
  • Slice an apple and serve with 1 tbsp almond butter.

WEEK 2 MEAL PLAN RECIPES

Breakfast

Smoothie Bowl

Ingredients:

  • 1 frozen banana
  • 1 cup almond milk
  • 1 handful spinach
  • 1 scoop protein powder
  • ¼ cup granola

Instructions:

  1. Blend banana, almond milk, spinach, and protein powder.
  2. Pour into a bowl and top with granola.
Avocado Toast with Eggs

Ingredients:

  • 1 slice bread (gluten-free option available)
  • ½ avocado
  • 1 poached egg
  • Salt and pepper

Instructions:

  1. Toast bread.
  2. Mash avocado and spread on toast.
  3. Top with poached egg.

Lunch

Chicken Wraps (Gluten-Free Option Available)

Ingredients:

  • 1 grilled chicken breast, sliced
  • 1 gluten-free tortilla
  • 1 handful spinach
  • ¼ avocado, sliced

Instructions:

  1. Layer ingredients in a tortilla.
  2. Roll up and slice in half.
Brown Rice and Vegetable Stir-Fry

Ingredients:

  • ½ cup cooked brown rice
  • ½ cup mixed vegetables
  • 1 tbsp olive oil
  • 1 tbsp soy-free tamari

Instructions:

  1. Heat oil in a pan over medium heat.
  2. Add vegetables and stir-fry for 3-5 minutes.
  3. Add brown rice and tamari. Stir well and serve.

Dinner

Shrimp and Quinoa Pilaf

Ingredients:

  • ½ cup quinoa, cooked
  • ½ cup shrimp
  • 1 clove garlic, minced
  • 1 tsp olive oil
  • 1 handful spinach

Instructions:

  1. Heat oil in a pan and sauté garlic for 1 minute.
  2. Add shrimp and cook until pink.
  3. Stir in quinoa and spinach. Serve warm.
Beef and Vegetable Stew

Ingredients:

  • ½ lb beef chunks
  • 1 carrot, chopped
  • 1 potato, diced
  • ½ onion, chopped
  • 2 cups broth

Instructions:

  1. Combine all ingredients in a slow cooker.
  2. Cook on low for 4-6 hours.

Snacks

Hummus with Veggie Sticks
  • Serve carrot and celery sticks with ¼ cup hummus.
Energy Bites

Ingredients:

  • 1 cup oats
  • ½ cup almond butter
  • ¼ cup honey
  • ¼ cup dark chocolate chips

Instructions:

  1. Mix all ingredients in a bowl.
  2. Form into small balls and refrigerate.

MEAL PREP INSTRUCTIONS

Step 1: Batch Cooking (2-3 Hours Per Week)

  • Cook quinoa, brown rice, and pasta in bulk.
  • Roast sweet potatoes and zucchini.
  • Grill chicken breasts and bake beef meatballs.

Step 2: Portion and Store

  • Use airtight containers. Label meals with names and dates.

Step 3: Daily Meal Assembly

  • Follow the plan to quickly assemble meals.

GROCERY LISTS

Week 1

  • Proteins: Chicken breast, salmon, beef, eggs.
  • Vegetables: Spinach, broccoli, sweet potatoes, zucchini, cherry tomatoes.
  • Grains: Quinoa, chickpea or brown rice pasta, gluten-free oats.
  • Dairy/Alternatives: Almond milk, almond butter.
  • Other: Olive oil, maple syrup, trail mix ingredients.

Week 2

  • Proteins: Shrimp, beef chunks, chicken.
  • Vegetables: Spinach, carrots, potatoes, onion, mixed vegetables.
  • Grains: Brown rice, gluten-free bread/tortillas.
  • Dairy/Alternatives: Granola, almond butter.
  • Other: Soy-free tamari, dark chocolate chips.

Meal Prep Instructions

  1. Plan Ahead:
    • Dedicate 2-3 hours each weekend to meal prep.
    • Label containers with meal names and dates.
  2. Batch Cooking:
    • Cook grains like quinoa and rice in bulk.
    • Roast vegetables for the week.
    • Grill chicken and bake other proteins.
  3. Storage:
    • Use airtight containers to keep meals fresh.
    • Refrigerate meals for up to 4 days or freeze for longer.
  4. Reheating:
    • Use a microwave or stovetop for quick reheating.
    • Add a splash of water to prevent dryness when reheating grains or proteins.

Eat to Fuel

By following this guide, you can ensure you are well-nourished and ready to perform at your best. Meal prepping not only saves time and money but also supports athletic goals by providing consistent, balanced nutrition.