5 quick and easy recipes to eat like an athlete on a budget.
Youth athletes often need more calories than the general population their age, due to the increased demands with their intense sporting schedule, making feed an elite athlete potentially expensive. Combine this with little time to prep or cook healthy and nutritious meals, it can be incredibly challenging to ensure athletes are fuelling and refuelling their bodies to maximise their performance.
But good nutrition doesn’t have to be expensive! We’ve compiled 5 quick and easy recipes, to make sure you’re feeding your body exactly what it needs for every meal of the day and all for under £1!
Dippy Eggs & Soldiers
It doesn’t get much better than dippy eggs and soldiers for breakfast or brunch. This classic dish will keep you full and satisfied all morning and at only 22p per serving, it doesn’t get much cheaper!
Ingredients (provides 1 servings)
2 medium eggs
2 slices of bread
Butter
2 slices of bread
Butter
Simply bring a pan of water to the boil and gently add the eggs. Simmer for 6 minutes and toast the bread while you wait. Slice the toast into soldiers, remove the tops of the eggs, dip and enjoy!
Overnight Oats
The perfect breakfast to grab on the go. Prep everything in minutes the night before and enjoy a healthy hassle-free breakfast to kick start your day for only 63p per serving!
Ingredients (provides 1 servings)
½ cup of rolled oats
½ cup of milk of choice
Handful of strawberries
½ cup of milk of choice
Handful of strawberries
Mix everything into an air tight container and leave in the fridge overnight, ready to grab and go in the morning.
Butternut Squash Soup
This thick and creamy soup is packed full of flavour with a fiery kick. Quick and easy to make, it’s the perfect way to get in those 5-a-day and will only cost you 45p per serving!
Ingredients (provides 4 servings)
1 butternut squash
1 tbsp butter
2 onions
1 clove of garlic
1 red chili
1 vegetable stock cube
850ml water
4 tbsp crème fraiche
1 tbsp butter
2 onions
1 clove of garlic
1 red chili
1 vegetable stock cube
850ml water
4 tbsp crème fraiche
Start by peeling the squash and removing the seeds. Chop into bitesize and roast in a preheated oven (200° C) for 25-30 with a drizzle of oil. Chop the rest of the veg while the squash is cooking and cook until soft in large pan with a nob of butter. Once the squash is cooked, add to the pan with a dissolved stock cube and crème fraiche, simmering for 5-10 minutes. Carefully blend the soup, serve and enjoy!
Flat Bread Pizza
Tame those pizza cravings with one of our quick and tasty pizza breads. At just 93p per serving, it’s the perfect alternative to a pricey takeaway.
Ingredients (provides 1 servings)
Flat Bread
15g Tomato Puree
20g Cheese
50g Cooked Chicken
½ Pepper
15g Tomato Puree
20g Cheese
50g Cooked Chicken
½ Pepper
Spread the tomato puree over the flat bread and sprinkle with your favourite toppings. Place in a preheated in oven (200° C) and cook for 10 minutes.
Pasta & Quinoa Salad
Perfect for a quick lunch and ideal for grabbing on the go, this dish is packed with protein and carbohydrates, making it the ideal post-workout dinner for only £1.00 per serving!
Ingredients (provides 2 servings)
70g Penne Pasta or Pasta of choice
15g Cheese
50g Quinoa
15g Chorizo
5 Cherry Tomatoes
20g Lettuce
10g Mushrooms
1 Red Onion
½ Cucumber
1 Tsp. Fresh Parsley
15g Cheese
50g Quinoa
15g Chorizo
5 Cherry Tomatoes
20g Lettuce
10g Mushrooms
1 Red Onion
½ Cucumber
1 Tsp. Fresh Parsley
Simply cook the pasta and quinoa and chop the chorizo and veg while you wait. Combine all the ingredients in a large bowl and sprinkle with the grated cheese. Dish up and enjoy!
Veggie Risotto
Packed with carbohydrates and high in protein, this creamy, veg risotto is the perfect dish for fuelling young athletes. A great way to fill up on your 5-a-day for only 91p per serving!
Ingredients (provides 4 servings)
300g risotto rice
2 red or yellow peppers
1 onion
1 clove of garlic
750ml vegetable stock
200g green beans
125g of spinach
15g butter
50g parmesan
2 red or yellow peppers
1 onion
1 clove of garlic
750ml vegetable stock
200g green beans
125g of spinach
15g butter
50g parmesan
Peel and chop the veg and add to a large non-stick pan with the butter, cooking until soft. Add the rice to the pan with a ladleful of stock, stir and simmer. When the liquid begins to evaporate, add more stock and stir. Repeat this step until the rice is cooked. Meanwhile, chop the green beans into bite-size pieces and grate the parmesan, adding them to the pan once the rice is soft and cook for 3 minutes.
Like These Recipes?
Then you'll love the YSN Kitchen App coming soon! Check out our social media pages for information on launch dates.
You can also check out the recipe section of our blog to discover more healthy, tasty and simple dishes to help you reach your goals.
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