Meals To Boost Your Energy

Finding healthier ways to boost your energy can be exhausting and complicated. From breakfast to sweet indulgences, we’ve got the meals and snacks you should try if you want to increase your energy this season.

Breakfast

Peanut Butter Banana Pancakes

A tasty way to increase your protein and fiber, peanut butter banana pancakes gives you the additional energy you need for early practices or performances.

Ingredients

  • Dry Ingredients:
  • 1 1/2 cups all-purpose flour
  • 2 tablespoons baking powder
  • 1 tablespoon white sugar
  • 1/2 teaspoon salt

 

  • Wet Ingredients:
  • 1 1/4 cups milk
  • 1 ripe banana, mashed
  • 1/3 cup smooth peanut butter
  • 1 egg
  • 1 tablespoon canola oil
  • 1 teaspoon vanilla extract

Directions

  1. Preheat a griddle to medium heat.
  2. Whisk flour, baking powder, sugar, and salt together in a mixing bowl. Combine milk, banana, peanut butter, egg, canola oil, and vanilla extract in a separate bowl; pour into the flour mixture and whisk together until thoroughly mixed.
  3. Laddle batter in 1/4 cup portions onto hot griddle. Cook until tiny air bubbles form on top, 2 to 5 minutes; flip and continue cooking until the bottoms are browned, 2 to 3 minutes. Repeat with remaining batter. Keep finished pancakes warm.

Lunch

Turkey burger and sweet potato fries

Turkey burgers are an amazing way to add protein to your body…just be cautious of the toppings you choose to cover it with. As for the sweet potato fries, they are filled with vitamins A and C which does wonders for your health.

Turkey Burger

Ingredients

  • 3 pounds ground turkey
  • 1/4 cup seasoned bread crumbs
  • 1/4 cup finely diced onion
  • 2 egg whites, lightly beaten

 

  • 1/4 cup chopped fresh parsley
  • 1 clove garlic, peeled and minced
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions

  1. In a large bowl, mix ground turkey, seasoned bread crumbs, onion, egg whites, parsley, garlic, salt, and pepper. Form into 12 patties.
  2. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F (85 degrees C).

Sweet Potato Fries

Ingredients

  • 2 large sweet potatoes, peeled, cut into 1×3-inch wedges
  • 3 tablespoons soybean oil (often labeled “vegetable oil”)
  • 1/2 teaspoon sea salt

 

  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder

Directions

  1. Position rack in upper third of oven and preheat oven to 425 degrees F. Spray baking sheet with non-stick spray.
  2. Place sweet potatoes and soybean oil in large bowl, toss lightly. Sprinkle with salt, pepper and paprika.
  3. Arrange potatoes in a single layer on prepared baking sheet, being sure not to overcrowd.
  4. Bake until tender and golden brown, turning occasionally. Cooking time is 18 to 24 minutes. Cool 5 minutes before serving.

Dinner

Chicken Stir Fry

Protein, starches and vegetables? Chicken stir fry is the perfect meal for athletes and covers the essential food groups. A win-win for everyone.

Ingredients

  • 2 cups white rice
  • 4 cups water
  • 2/3 cup soy sauce
  • 1/4 cup brown sugar
  • 1 tablespoon cornstarch
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon minced garlic
  • 1/4 teaspoon red pepper flakes

 

  • 3 skinless, boneless chicken breast halves, thinly sliced
  • 1 tablespoon sesame oil
  • 1 green bell pepper, cut into matchsticks
  • 1 (8 ounce) can sliced water chestnuts, drained
  • 1 head broccoli, broken into florets
  • 1 cup sliced carrots
  • 1 onion, cut into large chunks
  • 1 tablespoon sesame oil

Directions

  1. Bring rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, 20 to 25 minutes.
  2. Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.
  3. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes. Remove vegetables from skillet and keep warm.
  4. Remove chicken from marinade, reserving liquid. Heat 1 tablespoon sesame oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes. Serve over rice.

Snack

 

High-Protein Energy Bites

Everyone is entitled to a sweet treat…especially when it’s a healthy one! Full of oats, peanut butter and chocolate, this snack is a great bite-size treat for busy athletes.

Ingredients

  • 2 cups all-purpose flour
  • 2/3 cup soy protein powder
  • 1/3 cup oat flour
  • 1 cup white sugar
  • 1 cup brown sugar

 

  • 1/2 cup plain Greek yogurt
  • 1/2 cup butter, softened
  • 2 teaspoons vanilla extract
  • 2 tablespoons milk, or more as needed
  • 2 cups chocolate chips

Directions

  1. Combine all-purpose flour, soy protein powder, and oat flour together in a bowl.
  2. Beat white sugar, brown sugar, yogurt, and butter together in a large bowl with an electric mixer until smooth and creamy. Add vanilla extract. Stir in flour mixture. Mix in milk, 1 tablespoon at a time, until batter is thick and smooth. Fold in chocolate chips.
  3. Roll batter into 1-inch balls with your hands. Arrange on a baking sheet. Transfer to the freezer and chill until firm, about 1 hour, or in the refrigerator, 2 to 3 hours.