Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Under 15 minute athlete meal from Sams Club

3 Sept 2026 · 1 min

Watch on YouTube

0:40

In this brief YouTube segment, Kelsey Higginson addresses parents of youth athletes, presenting a fast, balanced dinner option that can be assembled in under 15 minutes using Sam’s Club chicken breast bites, rice, fruit, vegetables, and a sauce. She defines a “performance plate” as a meal composed of roughly 50 % carbohydrates, 25 % protein, and a small portion of fats, and explains that the suggested combination meets these macro targets while providing essential nutrients. Higginson emphasizes the convenience for busy families, positioning the meal as a healthier alternative to fast‑food choices on hectic evenings.

Chapters

Athlete parents, if you go to Sam's Club and get chicken breast bites with this rice and pair it with some fruits and veggies and some yummy sauce, you've just created the perfect athlete meal in under 15 minutes. Now, an athlete meal is what I call a performance plate, which consists of half of their plate being carbohydrates, a fourth of their plate being protein, a small portion of their plates being fats, which this has a decent amount of fats in it. Now, not only do I love this meal because it's gonna give your athlete the fats, the carbs, the protein, and all the nutrients that it needs for dinner, but I know that you parents are busy. You work, run your kids around, you're stressed. You don't always have time to make a full 5-course meal for your family. So this is going to be a very easy solution on one of those busy nights where you need to fuel your athlete but you don't want to hit up Little Caesars. You'd have this ready in under 15 minutes.