Meal Prep Guide for Youth Sports Athletes

Meal prepping isn’t just for grown-ups! Getting kids involved in the kitchen is a great way to teach them healthy habits, boost their confidence, and make busy weekdays a little less chaotic. Plus, who doesn’t love the idea of having snacks and meals ready to go? Here is our meal prep guide for youth sports athletes. 

Here’s a fun, step-by-step guide to turning meal prepping into a weekly adventure for kids! 

Why Should Kids Learn Meal Prepping?

Meal prepping isn’t just about making food in advance—it’s about learning valuable life skills, and the benefits are awesome! ✅ Encourages healthy eating habits ✅ Builds independence and confidence in the kitchen ✅ Teaches organization and time management ✅ Reduces food waste (and saves money!) ✅ Makes school mornings and snack time a breeze

With a little help from parents, kids can become mini master chefs in no time!

A Weekly Meal Prep Plan for Kids

Sunday: Plan the Menu & Grocery List 📝

Every great meal starts with a plan! Gather the family and let the kids help pick their breakfasts, lunches, and snacks for the week.

• Have them check the fridge and pantry to avoid buying things you already have.
• Write a grocery list together (bonus points if they decorate it!).
• Take them shopping and let them pick out some fun, healthy ingredients.

Monday: Prep Breakfast Items 🍳

Mornings are hectic, so let’s make breakfast a no-brainer!

• Make overnight oats in jars with fruit and yogurt.
• Portion out smoothie ingredients into freezer bags for quick blending.
• Pre-cook hard-boiled eggs for a protein-packed snack.
• Bake muffins or granola bars for grab-and-go mornings.

Tuesday: Pack Lunches & Snacks 🥪

Give kids the power to make their own lunches! With a little prep, lunchtime is a breeze.

• Pre-cut fruits and veggies and portion them into containers.
• Make sandwiches or wraps and store them in airtight containers.
• Pack trail mix, cheese sticks, or yogurt cups for quick snacks.
• If they have a microwave at school, prep pasta, rice bowls, or quesadillas.

Wednesday: Cook Some Dinner Basics 🍽️

Let kids help with dinner prep—it makes them feel more involved in family meals!

• Wash and chop veggies for stir-fries, soups, or roasting.
• Pre-cook proteins like chicken, ground beef, or tofu.
• Make a big batch of rice or pasta for easy weeknight meals.

Thursday: Bake Something Fun 🍪

Let’s turn the kitchen into a bakery for the day!

• Try making whole-grain muffins, banana bread, or energy bites.
• Experiment with homemade granola or crackers.
• If they love baking, let them help make cookies or a fruit crisp for dessert.

Friday: Review & Restock 🔄

Time to check what’s left and get ready for the next week!

• Go through the fridge and use up any leftovers in creative ways.
• Restock meal prep items like snacks or breakfast staples.
• Talk about what meals they loved and what they’d like to try next week.

Kitchen Skills Kids Can Learn 👨‍🍳

Depending on their age, kids can learn a variety of kitchen skills while meal prepping: 🔪 Chopping soft fruits and veggies with a kid-safe knife 🥄 Measuring and mixing ingredients 🥚 Cracking eggs and stirring batter 🔥 Using the microwave safely 🍽 Assembling sandwiches, salads, and wraps

With time and practice, they’ll feel more comfortable and confident in the kitchen!

Tips for Parents to Make Meal Prepping Fun

💡 Turn it into a game – See who can chop the most veggies (safely, of course!) or time how fast they can pack a lunch. 🎵 Play some music – Cooking to a fun playlist makes everything better. 👩‍🍳 Give them special tools – A fun apron or colorful containers make meal prep exciting. 🎨 Let them be creative – Encourage them to mix and match flavors and colors in their meals. 👏 Praise their efforts – Celebrate their meal prep wins, no matter how small!

By getting kids involved in meal prepping, they’ll develop important life skills, gain independence, and build a healthy relationship with food. Plus, it makes life easier for everyone—what’s not to love? 🍏🥕🥪

Ready to get started? Grab some ingredients, crank up the music, and let the meal prep fun begin! 🎉

iSport360 is the only app that does it all for youth sports. For more information on what we do, click here. 

About the author: 

Amy Masters is a sports mom, coach, and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Before coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360 and the co-editor of the Youth Sports Survival Guide. The Youth Sports Survival Guide is the largest youth sports newsletter in the world.