If your household is anything like mine, you’re constantly looking for ways to fuel your family with easy recipes and meals that are quick to make, easy to customize and — most importantly — nutritious.
My family of five is very active with work, school and extracurricular activities. We all have various food preferences and fueling needs, so I’m not only thinking about what is simple and easy, but also what will keep us satiated.
I focus on low-lift, well-balanced meals to made with the help of time-saving tools like the air fryer, Instant Pot and oven. As long as a meal includes a protein, some carbohydrates and colorful fruits or vegetables, we are good to go!
Snacks matter, too
Snack planning is just as important as meal planning. Consuming snacks that have a balance of nutrients, such as protein, fiber, carbohydrates and healthy fats, helps meet nutrition needs and ensures your energy levels are stable throughout the day. Snacks for my family consist of a combination of whole foods and ready-made options to ensure all our needs are met.
As a mom, wife and co-owner of a sports performance and nutrition business, I often share this tip with the families and athletes I work with: athletes need fast-digesting carbohydrates — like bananas, pretzels or applesauce — prior to performance for energy. Afterward, they need to refuel with carbs and proteins to ensure optimal performance and recovery.
For my kids, who are athletes themselves, I gather a variety of non-perishable snacks to keep in our bags and in the car. (Pro tip: If storing in the car when it’s hot outside, use a refrigerated bag.)
Now, let’s dive in to some of my favorite recipes!
Sheet Pan Chicken Fajita Bowls
These bowls are easy to prepare and customize, plus they are packed with lean protein, color and fiber!
Ingredients
• 2-3 cups shredded rotisserie chicken (skin removed)
• 2-3 bell peppers (any color), sliced
• 1 red onion, sliced
• 2 Tbsp olive oil
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp garlic powder
• Salt and pepper to taste
• 2 cups cooked brown rice or quinoa
• Optional toppings: salsa, shredded cheese,
avocado, Greek yogurt
Instructions
1. Preheat oven to 425°F.
2. Toss sliced peppers and onions with olive oil, chili powder, cumin, garlic powder, salt and pepper.
3. Spread veggies on a sheet pan, place in the oven and roast for 15-20 minutes, stirring halfway through.
4. Add shredded rotisserie chicken directly to the pan for the last 5 minutes to warm and absorb the seasonings.
5. Assemble bowls by layering rice, roasted veggies, chicken and desired toppings.
Time-saving tip: Use pre-sliced fajita veggies and microwaveable rice to prepare this meal in under 20 minutes!
Turkey & Cheese Flatbread Melts
This is a huge hit in my household because it’s easy to make and the kids can get involved in the preparation. Plus, this meal is warm, satisfying, versatile and ready in under 15 minutes!
Ingredients
• Pre-sliced deli turkey
• Whole grain or naan flatbread
• Sliced cheese (cheddar is our go-to)
• Optional toppings: baby spinach, tomatoes
Instructions
1. Layer turkey, cheese and veggies on flatbread.
2. Bake or toast at 375°F for 5-8 minutes until melty.
3. Slice and serve with fruit and/or salad.
Time-saving tip: Grab a salad kit for an easy side.
Smart Snacks
Our family’s go-to, grab-and-go picks include:
- Applesauce and fruit pouches
- Fresh, dried and freeze-dried fruit
- Fruit leather
- Individually packaged pickles
- Pretzels
- Rice cakes
- Protein bars (Pro tip: look for at least 10g protein.)
- Meat sticks and jerky
- Greek yogurt parfaits
- Make-ahead snack boxes (pair nuts, fruit, cheese, etc.)
- Uncrustables
Having simple, easy meals and snack options like these on rotation helps the whole family feel and perform better. Happy fueling!
Looking for more healthy eating tips and recipes from Umo? Check out her fall cooking with kids (pumpkin spice energy balls are a fav), quick and easy family recipes (air-fryer taquitos = delicious) and healthy immune support tips for the whole family.
Umo Callins, MS, RD/LD, CSSD, CPT, is a registered dietitian and fitness coach who specializes in wellness and sports. She owns and operates her private practice Well Rooted Health and Nutrition in Oklahoma City and co-owns 180Physique Athletics, a sports performance and sports nutrition business, with her husband, James. Umo is the proud mother of three kids. Connect with her @sassy.sports.dietician.
