Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

10 Minute athlete meal from trader joes!

24 Aug 2026 · 1 min

Watch on YouTube

0:40

In this brief YouTube segment, Kelsey Higginson presents a fast, nutritionally balanced dinner designed for busy families with athletic children. She outlines a simple shopping list—marinara sauce, chicken meatballs, and ravioli from Trader Joe’s—explains how to combine them in about ten minutes, and emphasizes the importance of the correct carbohydrate, fat, and protein ratios to fuel performance, support recovery, and prepare athletes for subsequent games or practices. Higginson also recommends adding a serving of greens and fruit as side dishes to round out the meal.

Chapters

This is a 10-minute athlete dinner from Trader Joe's for super busy athlete families. So you're gonna run to Trader Joe's, you're gonna grab some marinara sauce, some chicken meatballs, and some ravioli. If you have a big family, obviously grab multiple of each. The beautiful thing about this meal is you can prep it so incredibly fast that for those busy nights, those after-game nights, you can just throw it together in literally 10 minutes so that you're giving your athlete what I call an athlete meal. An athlete meal needs to be made up of the right ratio of carbs to fats to protein. Carbs, fats, and protein have very specific roles within your athlete's body that allows them to have the energy they need, to have the recovery that they need, and to be able to bounce back for the next game or the next practice. This is an athlete meal. I would recommend to grab some greens and some fruit to add on to the side too.