Breakfast, Lunch, and Dinner Ideas for Active Young Kids

Check out these meal ideas (breakfast, lunch, and dinner!) for active kids, which include the key nutrients young athletes need to grow big and strong.

Meal Planner (A Little Inspiration)

Breakfast
Breakfast should include a source of quality protein and sufficient complex carbohydrates to keep children sufficiently fueled. An omelet with whole grain toast, some hash browns, and a glass of orange juice is a great choice. Or try a bowl of oatmeal with slices of banana and berries and a Greek yogurt.

Lunch
Something as simple as a turkey sandwich with two slices on whole wheat bread, some lettuce, and a teaspoon of mayonnaise, and a ¼ cup of baby carrots is an ideal lunch that won’t make your child feel bloated or weighed down.

Game-Time Snack
Nuts or trail mix with dried fruit make a nutrient-dense snack if your child wants or needs to eat during his activity. Smoothies are also a healthful choice that kids enjoy. They are easy and fun to make and you can either prepare them beforehand and transport them in insulated travel cups, or throw one together when you get home. If kids are involved in making smoothies, they will be more inclined to drink them. Ideally, you want to give your child just enough sustenance to replenish his energy and tide him over until dinner.

Dinner
Dinner after a game or activity should also include roasted, baked, or broiled lean cuts of poultry or fish; greens such as steamed or sautéed broccoli; and a side of whole grains such as brown rice, pasta, or quinoa topped with some parmesan cheese. Including beans such as chickpeas will add nutritional value to her meal.

Key Nutrients and the Foods that Provide Them

Kids’ muscles prefer carbohydrates!

Therefore, roughly half of your child’s total daily calories should come from carbohydrates, a more efficient source of energy than protein or fat.

Think: grains such as cereals, breads, quinoa, rice, and pastas (at least half of which should be whole grains), all colors and types of vegetables, fruits (fresh, frozen, or canned are fine, but limit fruit juice), and low- or non-fat dairy products

Grade-A Choices: bananas, potatoes, and fat-free or low-fat yogurt or milk contain potassium and carbohydrates, which are particularly important for refueling after exercise.

Fat provides the main fuel source for endurance sports.

Calories from fat are a good source of fuel for the active child, providing a higher concentration of energy than carbs or protein, optimal for low to moderate intensity exercise like cycling and walking.