Quick meals high in protein with real staying power

wellness

Posted: November 7, 2014

Pre-game meals that satisfy and help you avoid Bleacher Butt

With high-school athletic season in full swing many families are on the go, barely taking the time to change a load of laundry, much less plan a meal. But going to the game on an empty stomach can lead to some poor food choices that add a lot calories to your daily diet but do very little to fill you up. According to Chrisanne Urban, a registered dietitian at Marshfield Clinic, the secret lies in quick meals high in protein. She suggests finding easy recipes that can be prepared ahead of time such as soups. Or look for foods high in protein to help you steer clear of the snack bar at the high school gym or football field. High-protein foods fill you up fast and take longer to digest, leaving you satisfied through an overtime nail biter.

Wild Rice and Mushroom Soup

This recipe is easy to prepare ahead of time and warm up before the game. Add a whole-wheat dinner roll and a small side salad to complete this meal in less than 10 minutes. [caption id="attachment_2408" align="alignright" width="450"]rice-soup-I-474610637 Wild rice and mushroom soup is an easy meal to prepare before a game. Add a whole-wheat dinner roll and side salad to complete the meal.[/caption]

Ingredients:

  • 8 cups fat-free, lower-sodium chicken broth
  • 1-1/2 cups quick cooking wild rice
  • 1/2 cup chopped onion
  • 1/2 cup chopped red pepper
  • 1/3 cup matchstick sliced carrots
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried thyme
  • 1 tablespoon olive oil
  • 8 oz. packaged pre-sliced mushroom blend, such as shiitake, cremini and oyster
  • 2 cups shredded rotisserie chicken breast
  • 1/8 teaspoon black pepper

Instructions:

Bring 1-1/3 cups broth to a boil in a medium sauce pan; add rice to pan. Cover, reduce heat, and simmer for 5 minutes or until liquid is absorbed. Set aside. Heat oil in a dutch oven over medium high heat. Add onion, red pepper, carrots, garlic and thyme and sauté 3 minutes, stirring occasionally. Stir in mushrooms; sauté 3 minutes or until lightly browned. Add the remaining broth, rice, chicken and pepper to the pan; cook for 3 minutes or until heated thoroughly.

Bean Burritos

1 whole-wheat tortilla, 1/2 cup fat-free refried beans, 1/4 cup reduced fat Mexican cheese. Place all the ingredients in the tortilla and warm in the microwave. Alternatively, you may fold the tortilla in half and grill both sides to warm it like a quesadilla.

Greek Yogurt Smoothie

4oz plain Greek yogurt, 1 frozen banana, 1 ounce coconut milk, 1 teaspoon pure maple syrup, 1/2 teaspoon cocoa powder, 1 ounce shelled pumpkin seeds, 1/2 teaspoon peanut butter. Throw it all in a blender until it reaches the consistency of a thick shake. These ingredients are easy to keep on hand and make a great breakfast smoothie as well.

The bottom line

Force the issue by only bringing enough money for admission. You can always donate to the booster club in other ways, and any monetary donation comes with an added bonus, it's tax deductible. This post provided by Sports Wrap, from Marshfield Clinic Sports Medicine.