3 Nutrient-Rich Lunch Ideas for Growing Athletes
1. Pork & Coleslaw Skillet
Ingredients
1lb Lean Ground Pork
1 Egg
1tsp. Ginger (minced)
6 cups Coleslaw Mix
2 tsps. Fish Sauce
2 ½ cups Cauliflower Rice
¼ cup Coconut Aminos
1 ½ tsps. Sesame Seeds (for garnish, optional)
Directions
Heat a large cast-iron skillet over medium heat. Once hot, add the pork and let it brown before using a spatula to break it apart and flip over. Continue cooking until no longer pink and somewhat browned and crispy.
In as mall bowl, whisk the eggs and set them aside.
Reduce the heat to medium-low and add in the ginger and garlic. Cook until fragrant, about one minute. Add in the coleslaw and fish sauce and stir to combine. Cook until the veggies have softened a little, about two to three minutes.
Make a small well in the center and add the eggs, stirring to cook. Add the cauliflower rice and continue tossing to combine everything. Cook for an additional four to five minutes. Remove from the heat and pour in the coconut aminos.
Divide into bowls and garnish with sesame seeds.
Nutritional Info
Calories: 360
Carbs: 17g
Fat: 21g
Protein: 27g
Notes:
Leftovers
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is approximately two cups.
More Flavor
Add sriracha and green onions.
No Coconut Aminos
Use tamari or soy sauce instead.
2. Salmon & Rice Bowl
Ingredients
1 ½ cups Brown Rice (dry)
2 tsps. Tamari
2 tsps. Extra Virgin Olive Oil
1 ½ lbs. Salmon Fillet (skin removed)
Sea Salt & Black Pepper (to taste)
⅓ cup Mayonnaise
1 tbsp. Siracha
2 Avocado (cubed)
1 tsp Sesame Seeds (optional)
Directions
Cook the rice according to the package directions. When the rice is finished cooking, pour on the tamari and set aside.
Meanwhile, heat the oil in a skillet or cast iron pan over medium heat. Pat the salmon dry with a paper towel and season both sides with salt and pepper to taste. Add the salmon to the pan and cook for four to six minutes per side until cooked through. Once the salmon has cooled, flake with a fork and set aside.
In a small bowl, mix together the mayonnaise and sriracha.
Divide the rice into bowls and top with salmon, avocado, and garnish with sesame seeds. Serve with spicy mayo. Enjoy!
Nutritional Info
Calories: 542
Carbs: 42g
Fat: 29g
Protein: 28g
Notes:
Leftovers
Store in an airtight container in the fridge for up to two days.
Serving Size
One serving is approximately equal to 1 ½ cups.
More Flavor
Add more sriracha, or sesame oil to the mayo.
Additional Toppings
Top with nori, or serve with a side of kimchi.
3. Pan Seared Salmon with Lemony Cabbage & Carrots
Ingredients
1 ½ tbsps. Extra Virgin Olive Oil (divided)
4 cups Green Cabbage (thinly sliced)
1 Carrot (medium, cut into matchsticks)
2 tbsps Water
¼ tsp Sea Salt (divided)
1 Lemon (large, divided)
12 ozs. Salmon Fillet (boneless, skinless)
½ tsp. Garlic Powder
Directions
Heat ⅔ of the oil in a skillet over medium heat.
Add cabbage and carrot. Stir to coat in the oil and sauté for a minute then add the water and cover with the lid. Steam for five to eight minutes or until the cabbage wilts down and the carrot is just tender, stirring once if needed. Season with half of the salt and the juice from half of the lemon. Transfer to a bowl to keep warm.
Meanwhile, pat the salmon fillets dry and season both sides with the garlic powder and the remaining salt. Cut the remaining lemon into wedges and set aside.
Carefully wipe the skillet clean with a paper towel then add the remaining oil. Add the seasoned salmon fillets to the pan and cook for four to five minutes per side or until the salmon is cooked through and browned. Season with additional salt if needed.
Divide the cabbage, salmon, and lemon wedges between plates. Squeeze the lemon wedges over top just before serving. Enjoy!
Nutritional Info
Calories: 396
Carbs: 15g
Fat: 21g
Protein: 36g
Notes:
Leftovers
Refrigerate in an airtight container for up to three days.
More Flavor
Season the salmon with other dried herbs and spices, like onion powder or smoked paprika.
No Salmon
Use another fish like trout or cod instead.
Hope you enjoy these healthy and nutritious lunch ideas with your athletes!
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