Back to School Nutrition: 20 Nutritious Meals and Snacks for Students and Athletes

Written By Maria T

As students and athletes gear up for the new school year, it's vital to pay attention to their nutrition. Research has repeatedly shown that proper nutrition is not only crucial for overall health but also plays a significant role in academic and athletic performance (Heim et al., 2022). For instance, free school meals have been linked to better health, improved learning outcomes, and enhanced equality by offering students access to nutritious foods while fostering social interaction (Illøkken et al., 2021). When planning meals and snacks for students and athletes, it's essential to consider their unique nutritional needs. For student-athletes, managing academic commitments alongside training schedules can be challenging, often hindering their ability to apply sports nutrition principles effectively (Lee & Lim, 2019).

Family meals and parental encouragement of healthy eating have been linked to improved dietary habits among students, highlighting the importance of family support in promoting nutritious eating behaviors (Poulos et al., 2013). Similarly, nutrition education plays a critical role in optimizing athletes' sports performance and overall health (Astuti, 2020).

10 meal ideas suitable for students and athletes, including some vegetarian and vegan options:

  1. Whole Grain Wrap with Grilled Chicken or Tofu: Fill a whole-grain wrap with grilled chicken or tofu, mixed greens, and a spread of hummus or avocado. Serve with a side of mixed berries.

  2. Quinoa Salad with Chickpeas: Combine cooked quinoa with chickpeas, diced vegetables (like bell peppers, cucumbers, and tomatoes), and a lemon-tahini dressing. Pair with a side of sliced oranges.

  3. Vegetarian Chili: Make a hearty vegetarian chili using beans, tomatoes, onions, and bell peppers. Serve with a side of whole-grain bread or brown rice.

  4. Stir-Fry with Brown Rice: Stir-fry mixed vegetables (such as broccoli, carrots, and snap peas) with tofu or lean beef in a light soy sauce. Serve over brown rice.

  5. Grilled Salmon with Sweet Potato Wedges: Grill salmon fillets and serve with roasted sweet potato wedges and a side of steamed green beans.

  6. Pasta Primavera: Toss whole-grain pasta with a variety of colorful vegetables (zucchini, bell peppers, cherry tomatoes) and a light olive oil-based sauce.

  7. Mediterranean Bowl: Create a bowl with cooked quinoa, falafel or grilled chicken strips, hummus, cucumber, tomato, and a drizzle of tahini dressing.

  8. Black Bean Burrito Bowl: Combine black beans, brown rice, corn, and diced tomatoes in a bowl. Top with avocado slices, salsa, and a dollop of Greek yogurt or vegan sour cream.

  9. Egg Salad Sandwich: Make an egg salad with hard-boiled eggs, Greek yogurt, and diced celery. Serve on whole-grain bread with lettuce and tomato.

  10. Veggie Omelet: Cook a veggie omelet with bell peppers, onions, spinach, and mushrooms. Serve with a side of whole-grain toast.

10 snack ideas suitable for students and athletes, including some vegetarian and vegan options:

  1. Greek Yogurt Parfait: Layer Greek yogurt with granola and mixed berries for a protein-packed snack.

  2. Apple Slices with Almond Butter: Dip apple slices in almond butter for a satisfying and nutritious snack.

  3. Hummus and Veggie Sticks: Pair hummus with carrot, cucumber, and bell pepper sticks for a crunchy and protein-rich snack.

  4. Trail Mix: Create a trail mix with nuts, seeds, dried fruits, and a sprinkle of dark chocolate chips for a balanced energy boost.

  5. Whole Grain Crackers with Cheese: Enjoy whole-grain crackers with slices of cheese for a combination of fiber and protein.

  6. Cottage Cheese with Pineapple: Mix cottage cheese with pineapple chunks for a sweet and protein-rich snack.

  7. Rice Cakes with Avocado: Spread mashed avocado on rice cakes and sprinkle with a pinch of sea salt for a quick and easy snack.

  8. Edamame: Enjoy a handful of steamed edamame pods sprinkled with a touch of sea salt for a protein-packed snack.

  9. Smoothie: Blend frozen berries, spinach, Greek yogurt, and a splash of almond milk for a refreshing and nutrient-dense smoothie.

  10. Homemade Energy Bars: Make your own energy bars using oats, nuts, seeds, and dried fruits for a customizable and healthy snack.

These meals and snacks provide a balance of carbohydrates, protein, healthy fats, vitamins, and minerals to support students’ and athletes' energy needs for school and training.

Final words

As students and athletes head back to school, prioritizing their nutrition by providing healthy meals and snacks tailored to their needs is essential. By promoting nutrition knowledge, creating supportive environments, and providing accessible resources, we can contribute to their overall well-being and success.

Hope this helped!

Maria Tanielian
Registered Dietitian/Nutritionniste
ODNQ # 7223, CDBC # 2815, SDA # 949, CDO #16856

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References worth reading with an open mind:

  1. Andrews, A., Wojcik, J., Boyd, J., & Bowers, C. (2016). Sports nutrition knowledge among mid-major division i university student-athletes. Journal of Nutrition and Metabolism, 2016, 1-5. https://doi.org/10.1155/2016/3172460

  2. Astuti, W. (2020). Literatur review: the role of nutrition education in sports. Journal of Applied Food and Nutrition, 1(2), 54-59. https://doi.org/10.17509/jafn.v1i2.44126

  3. Banna, J., Richards, R., & Brown, L. (2017). College students' perceived differences between the terms real meal , meal , and snack. Journal of Nutrition Education and Behavior, 49(3), 228-235.e1. https://doi.org/10.1016/j.jneb.2016.11.001

  4. Heim, G., Thuestad, R., Molin, M., & Brevik, A. (2022). Free school meal improves educational health and the learning environment in a small municipality in norway. Nutrients, 14(14), 2989. https://doi.org/10.3390/nu14142989

  5. Illøkken, K., Johannessen, B., Barker, M., Hardy-Johnson, P., Øverby, N., & Vik, F. (2021). Free school meals as an opportunity to target social equality, healthy eating, and school functioning: experiences from students and teachers in norway. Food & Nutrition Research, 65. https://doi.org/10.29219/fnr.v65.7702

  6. Lee, S. and Lim, H. (2019). Development of an evidence-based nutritional intervention protocol for adolescent athletes. Physical Activity and Nutrition, 23(3), 29-38. https://doi.org/10.20463/jenb.2019.0020

  7. Maeta, A., Mizue, O., & Takahashi, K. (2023). Preparing on-site school lunches improves adolescents’ eating habits: a one-year follow-up. Health Education Journal, 82(3), 263-273. https://doi.org/10.1177/00178969221149261

  8. O'Neill, M., Mujahid, M., Hutson, M., Fukutome, A., Robichaud, R., & López, J. (2020). Investing in public school kitchens and equipment as a pathway to healthy eating and equitable access to healthy food. Journal of School Health, 90(6), 492-503. https://doi.org/10.1111/josh.12894

  9. Poulos, N., Pasch, K., Springer, A., Hoelscher, D., & Kelder, S. (2013). Is frequency of family meals associated with parental encouragement of healthy eating among ethnically diverse eighth graders?. Public Health Nutrition, 17(5), 998-1003. https://doi.org/10.1017/s1368980013001092

  10. Seyhan, S. (2018). Evaluation of the use of nutrition support products in taekwondo athletes. Journal of Education and Learning, 7(6), 222. https://doi.org/10.5539/jel.v7n6p222

  11. Tsin, C., Safii, N., Rahman, A., Shabri, N., Mohamad, M., Ahmad, A., … & Talib, R. (2017). Development of sports nutrition educational tools (nutrisportextm): a web-application for malaysian national athletes.. Movement Health & Exercise, 6(2). https://doi.org/10.15282/mohe.v6i2.144

Maria T
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