Teen Athlete Recipes – 5 Healthy Recipes For Young Athletes Explored!

Teen athletes need more calories to be extra active and agile. Unlike adult athletes, they need a balanced daily food intake. They should incorporate more carbohydrates, protein, fat, minerals, and vitamins into their food. Since teens have a high risk for iron and calcium deficiency, more active groups like athletes must not skip the balanced food routine. 

An athlete should eat sufficient food to maintain good fitness and muscular strength. Continuous practice and training will drain energy quickly. Foods play a key role in dramatically improving the health and performance of a teen athlete.

Every parent struggles to cook the perfect recipe for their all-time hungry person in the home. Here is a list of five perfect healthy recipes that work wonders for an athletic teen.

5 Must-Try Recipes for Healthy Teen Athletes

To keep your teens full and energetic, give them perfectly balanced foods. These five recipes are rich in protein and nutrients. Try these simple and healthy recipes for making the young athlete at home fit as a fiddle.

?Oatmeal with Fruits and Berries

This whole-grain breakfast recipe has antioxidants, fiber, carbs, and protein. Oatmeal gives your teens the needed calories to keep them energized and alive in the morning. 

Oatmeal with Fruits and Berries


Ingredients you need to make Oatmeal with fruits and berries include:

  • 1 cup of oats
  • 1 cup whole milk or almond milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons honey

For toppings – sliced banana, strawberries, blueberries, raspberries, cashew nuts, and raisins.


To cook this delicious recipe,   Take a large pan and boil the milk in it. Add oats, and cook for 5 minutes. Then add vanilla extract for the sweet aroma and taste. Cook the mixture for a minute. Serve it in a bowl and pour honey over it. Add all the fruits as the toppings, and serve it hot. Just like that, a yummy breakfast for your kid is ready.

?Ham And Spinach Tortilla Roll

Tortilla rolls are a rich source of dietary fiber and protein. It contains saturated fat and sufficient carbs. There are several types of Tortilla Rolls. Ham and spinach roll-ups are the healthiest ones.

Ham and Spinach Tortilla Roll


You will need the following ingredients to prepare the snack.

  • 1 tortilla wrap
  • 1 tablespoon cream cheese
  • 3 to 5 slices of ham
  • Handful of spinach


Heat the tortilla until it gets soft and warm. Evenly spread cream cheese on the tortilla wrap. Place the harm in the center. Fill it with spinach. Roll it tightly.

You can make this as a lunch box snack. Kids will love it.

?Edamame Pasta

Edamame is a source of vitamin K. It is fiber-rich and has high protein content. Edamame pasta is simply pasta made with edamame beans. It is a healthier option than regular spaghetti. It only takes a few minutes to cook this delicious and healthy dish.

Edamame Pasta


To make this pasta following ingredients are needed,

  •  Edamame pasta
  • 1 tablespoon olive oil
  • 1  tablespoon soy sauce
  • 1 teaspoon black pepper
  • Walnuts
  • Crumbled feta 


Cook the pasta for 4 minutes in boiling water. Add a pinch of salt for taste. Rinse all the water and keep the pasta aside. Heat a pan on medium heat, add olive oil. Let it heat for a few seconds. Transfer the cooked spaghetti to the pan and stir well. Add soy sauce and walnuts. Cook for 2 to 3 minutes. Season it with pepper. Serve with crumbled feta on top. 

?Salmon with Sauce

Salmon is rich in nutrients. It is a source of protein, vitamin D and Vitamin B12. Salmon also improves heart health. Besides protein and vitamins, salmon contains omega-3 fatty acids, potassium, and iron. It will be a healthy addition to your young athlete’s diet.

Salmon with Sauce


You need the following ingredients for preparing,

Salmon without the skin

  • 2 tablespoons olive oil
  • 4 tablespoons soy sauce
  • 1 tablespoon lemon juice
  • 2 teaspoons of minced garlic
  • 2 tablespoons brown sugar
  • 1 teaspoon sesame oil


Combine all ingredients, and put the salmon into the mixture. Evenly coat the fish with the sauce. Leave it in the fridge overnight or for 3 to 4 hours. Preheat the broiler pan. Line the pan with foil.

Place the salmon on top and give it a fresh coat of oil. Cook it for a maximum of 5 to 7 minutes. For making sauce heat the marinade in a saucepan over medium heat. Let it reduce. Serve the salmon with sauce.

?Blueberry Banana Smoothie

Teens are big fans of smoothies. This simple smoothie has antioxidants, carbs, sodium, and protein. A cup of blueberry banana smoothie in the morning will give the child enough strength for the heavy training routine.

Blueberry Banana Smoothie


  • 1 cup of milk/yogurt
  • Fresh or frozen blueberries
  • 1 fresh or frozen banana


Blend all the ingredients in a blender. Serve it immediately. Garnish with frozen berries and honey.


These recipes are simple and easy. Any parent can make it by using simple staples in their home. An athlete needs a balanced diet to stay in shape. So try out these recipes to bring out the powerful athlete in your child.

Read More: Healthy Lunch Recipes For Teens – 7 Recipes To Try Out At Home!

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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